What to eat before training?

Few tips on what and why to eat before your training session.

The Spanish Federation of Sports Medicine (Federación Española de Medicina del Deporte - FEMEDE) acknowledges that to eat something before carrying out physical exercise will improve performance. In addition, they explain the many disadvantages to the generalised practice of fasting. Nevertheless, not all foods are appropriate for consumption before exercising.

Take note of these recommendations about eating before exercising:

  • Food should be consumed 2 - 3 hours before the exercise. This food should be low in fat and fibre so as to facilitate the digestive process.
  • This food should have a moderate protein content and high carbohydrate content, such as bread with marmalade or vegetables with pasta, potatoes or rice. That kind of food will help to fill the reserves that our body uses as an energy source during exercise training.
  • Make sure you have adequate hydration before, during and after the exercise to replace lost fluids. A tip: drink 150-250 ml of water every 15-20 minutes during the exercise.

Here are several examples of food recommended before a training session:

Breakfast / afternoon snack:
White bread + boiled ham + yogurt + fruit (peeled)
Fresh cheese with honey + rusk + fruit juice
Skimmed milk with cereals + peeled fruit cocktail + nuts (1 handful)

comida antes entrenar1

Lunch:
Potato /pasta/rice + boiled/grilled/ stewed/ creamed vegetables
White meat (Chicken, turkey, rabbit, quail) or white fish (hake, sole, turbot, cod) or 1-2 eggs (grilled /boiled /stewed/baked/en papillote)
White bread to accompany the lunch (1 slice)
Dessert: Skimmed milk yogurt or fruit (peeled) or skimmed dairy drink or dried fruit

(*Always use olive oil for dressing, preparing, cooking)


Correct eating is a key element for optimum training. Therefore, if you need more information or personalised advice, contact our nutrition specialist. Fill the following form and get a free intro consultation with one of our nutritionists.


Débora Torrente,
Dietician
Holmes Place Balmes

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