What to eat before training


It is no secret to anyone that food is an important factor for athletes and anyone who performs activities of intensity, can maintain and even improve their physical condition. Therefore, pre-training meals are essential. Without them, the performance of any athlete would not be the same, since when exercising the body consumes essential nutrients and if it does not have to replace them, bodily problems will not take long to appear, such as injuries.

Here we will give you a list of foods so you know what to eat before training, because they are the ones that work best to keep you energized and give the body what it needs to recover. We will also give you a special diet so that you can lose weight and other foods that you should eat after exercising so that you recover some of the nutrients lost so that the body continues to work properly, without fear of gaining weight. Come on!

Pre-workout meals

Many athletes make the mistake of dropping pre-workout meals and others simply eat the first thing they want. These behaviors lead to problems such as loss of energy in the middle of the training session and even injuries due to lack of nutrients that help improve the performance of the muscles. Here we show you what are the best pre-training meals, so that your results in the gym or in sport in general improve progressively.

Green banana

Formed by up to 75% starch, the green banana is an ideal food for pre-training. This is due to its properties. Starch is a glucose polysaccharide that generates energy through the blood. It is vital to eat it half an hour before so that, when you start exercising, its components are already active. The main objective of consuming this food, in addition to its large contributions in potassium that maintain muscle and neuronal function, is to avoid sudden energy losses while routines are performed.

Eat oatmeal before training

Oatmeal is considered by many as the main pre-workout food. The reason is the high percentage of fiber it has, which translates into a constant supply of carbohydrates to the body. For its part, it is also a meal rich in vitamin B, which improves the absorption of carbohydrates and provides more energy to perform sports practices. It is important to eat it at least half an hour before training.

Coffee in the pre-workout

Scientific studies prove that coffee, specifically the caffeine it contains, improves athletic performance if consumed as a pre-workout drink. Caffeine activates the senses making the person more alert during physical activities. However, you must be careful not to overdo it.

Peanut butter

Peanut or peanut butter contains a perfect blend of protein, healthy fats and complex carbohydrates. This causes that, while training, the body produces energy constantly thanks to the absorption of the mentioned compounds. The protein that peanut cream possesses helps repair the muscles exhausted by exercise, just a couple of spoons half an hour before starting the workout, and you will surely improve your performance. Of course, it is not recommended if you are looking for weight loss.

Cocoa beans

Cocoa beans are a source rich in antioxidants that help reduce anxiety and relaxes muscles, while increasing our brain activity. Basically, cocoa beans, in their natural or powdered form, help reduce insulin resistance if ingested. For its part, cocoa contains high levels of flavonoids that improve physical performance, because they reduce fatigue and prolong energy. In turn, it is also rich in caffeine and theobromine, compounds that ignite the nervous system, which improves athletic performance.

Maca root

Maca root is widely used as an ingredient in sports supplements. In its natural form, by consuming its extract in powder or tablets, it helps reduce muscle fatigue and this allows for better performance during training. Its antioxidant properties have a large amount of flavonoids and anthocyanin’s that accelerate the recovery of nutrients after physical exertion. However, it is convenient to control its consumption because it increases estrogen levels in excess.


Since ancient times it has been known that ginger really works to treat various conditions, and nowadays it is also used as a pre-workout food. Its content rich in fiber and vitamins such as B3 and B6 provide those who consume a high dose of natural energy. In turn, it also has other nutrients such as iron, zinc, potassium and folic acid, flavonoids, gingerols and essential oils. All these properties contribute directly to that, in the middle of the training session, the feeling of tiredness diminishes.

Weight loss diet

Diets to lose weight there is a large amount, to find one that really works should be composed of changes in eating habits, about 30 minutes of exercise a day and meals with foods that help you eliminate those extra kilos, worse it should always be is adapted to your body, so it is best to be done by an endocrine or other specialist. Here we present a diet to lose weight:


We will start breakfast with a cup of coffee, and if you want to add skim milk there would be no problem. Accompanying the drink we will take a slice of bread with an egg omelet. Subsequently, you should eat a portion of fruit such as banana or banana.


For lunch, a bare yogurt is enough, accompanied by a tomato-filled sandwich with a slice of ham and, at the end, a small handful of nuts, at most 100 grams. After the second meal of the day it is ideal to keep the body energized, especially if you are in constant activity. Therefore, we recommend eating small amounts of nuts before training to keep carbohydrates and fiber to the maximum.

Dinner to lose weight

Dinner is a special meal and should be accompanied with a glass of red wine that helps improve digestion. Now, as the main dish we will eat a bowl of vegetable soup, a grilled fish fillet seasoned with garlic and parsley, and a slice of Iberian ham. If you want some final appetizer, dark chocolate, the higher the percentage of cocoa the better, is an excellent ally because it contributes to weight loss and is delicious.

If you are an athlete and you are looking to lose weight, this diet is ideal for you. Always remember meals, such as nuts before training to improve performance in your physical activities. On the other hand, keep in mind that you must also consume certain types of food after training to lose weight, but also to recover those necessary nutrients that were lost during physical activity.

What to eat after training to lose weight

Did you know that it is vital for our body to consume foods that help recover those nutrients that were lost after training? Did you know that there are post-workout foods that help you lose weight and at the same time provide the properties we need to keep us healthy and strong? Here we will show you what to eat after training to lose weight:


Vegetables are one of the most important foods for any human being. When talking about losing weight but also recovering those nutrients burned in training, legumes in appropriate doses are the ideal food. Apart from these, some like celery have very low percentages of calories, but make up for it with its high fiber content. Another option to eat vegetables after a physical activity are tomatoes with cooked eggs, providing a combination of carbohydrates and balanced proteins.

Other vegetables such as carrots, peas and asparagus are foods that will help you recover what you have eliminated in training without making you gain weight. So you know, to eat vegetables after the gym.

Ripe banana

Ripe bananas can consist of up to 85% sucrose. This is structured by glucose and fructose molecules. Basically its action causes it to be absorbed faster by the bloodstream by activating insulin, which recharges the glycogen lost in physical exertion. The banana is ideal for any sport afterwards, because it is composed, mostly of glycemic, which makes the muscles grow faster.

Nonfat yogurt

Skimmed yogurt, without fat, is the best option to ingest protein after exercising, with the aim of losing weight. This food is ideal for athletes looking to lose weight, since it is a food that is digested more slowly providing hydrates and probiotics gradually.


This thermo genic food is very low in calories, but it provides large amounts of natural fiber that directly helps with weight loss. This citrus fruit is a rich source of carbohydrates, vitamin C, folic acid, flavonoids, malic, oxalic, tartaric acid, minerals and carotenoids. Each of these properties acts directly in the body, re-supplying everything lost in training. In addition, its components are useful for removing adipose tissues.

Green tea

Green tea is one of the spices ingested par excellence for weight loss. Its high levels of caffeine increase metabolism as well as energy. This is easily checked if you look at the compounds of the prepared supplements. In most of them you will find a high percentage of green tea extract. This food, which is mostly consumed by infusion, is rich in antioxidants such as epigallocatechin gallate. This property is a strong ally to burn fat attached to the abdominal area.



  1. It’s perfect time to make some plans for the future and it’s time to be happy.
    I have read this post and if I could I want to suggest you some interesting things or suggestions.
    Maybe you could write next articles referring to this article.
    I want to read more things about it! 0mniartist asmr

  2. Having read this I believed it was rather informative.
    I appreciate you taking the time and effort to put this informative article together.
    I once again find myself spending way too much time both reading and
    commenting. But so what, it was still worth it!

    0mniartist asmr

  3. each time i used to read smaller articles or reviews that as well clear their motive, and
    that is also happening with this paragraph which I am reading now.

    asmr 0mniartist

  4. I like the helpful info you provide in your articles. I will bookmark your weblog and check
    again here regularly. I’m quite sure I’ll learn many new stuff right here!
    Good luck for the next! 0mniartist asmr

  5. My brother suggested I may like this blog. He was once totally right.
    This put up truly made my day. You can not imagine simply how much time I had spent for this information! Thank you!
    0mniartist asmr

  6. Have you ever thought about adding a little bit more than just your
    articles? I mean, what you say is important and everything.
    However just imagine if you added some great visuals or video clips to give your posts
    more, “pop”! Your content is excellent but with pics and videos,
    this blog could certainly be one of the greatest
    in its field. Very good blog! 0mniartist asmr

  7. I loved as much as you will receive carried out right
    here. The sketch is attractive, your authored subject matter stylish.
    nonetheless, you command get bought an edginess over that you wish be delivering the following.

    unwell unquestionably come further formerly again since exactly the same nearly a lot often inside case you shield this increase.

  8. My spouse and I stumbled over here from a different page
    and thought I may as well check things out. I like what I see
    so now i’m following you. Look forward to going over your web page for a second time.

  9. You actually make it seem so easy with your presentation but I find this topic
    to be really something which I think I would never understand.
    It seems too complicated and very broad for me.
    I’m looking forward for your next post, I’ll try to
    get the hang of it!

  10. Good day! This is kind of off topic but I need some help from an established blog.
    Is it very difficult to set up your own blog? I’m not very
    techincal but I can figure things out pretty quick. I’m thinking about creating my
    own but I’m not sure where to begin. Do you have any tips or suggestions?
    With thanks

  11. It’s really very complicated in this full of activity life to listen news on Television, therefore I simply use the web for
    that purpose, and get the most recent news.

  12. Hmm is anyone else having problems with the
    pictures on this blog loading? I’m trying to determine if its a problem on my
    end or if it’s the blog. Any feed-back would be greatly appreciated.

  13. Its like you read my mind! You appear to know a lot about this, like you
    wrote the book in it or something. I think that you
    could do with some pics to drive the message home
    a little bit, but other than that, this is excellent blog.
    A great read. I will definitely be back.

  14. Thank you, I have just been looking for information approximately this topic for ages and yours is the best I have found
    out so far. But, what about the bottom line? Are you
    sure about the source?

  15. Hmm it appears like your site ate my first comment (it was extremely long) so
    I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog.
    I too am an aspiring blog blogger but I’m still new to the whole thing.
    Do you have any tips and hints for inexperienced blog writers?
    I’d definitely appreciate it.

  16. I have been exploring for a little for any high quality articles or
    blog posts on this sort of area . Exploring
    in Yahoo I eventually stumbled upon this web site. Studying
    this info So i’m glad to convey that I’ve a very just right uncanny feeling
    I discovered exactly what I needed. I most indubitably will make certain to don?t forget
    this web site and give it a glance on a continuing basis.

  17. You really make it seem so easy with your presentation but I find this matter to
    be actually something that I think I would never
    understand. It seems too complex and extremely broad for me.
    I’m looking forward for your next post, I will try to get the hang of

  18. I was more than happy to uncover this website. I want to to thank you for your time just for this
    fantastic read!! I definitely liked every part of it and I
    have you book marked to check out new things in your site.


Please enter your comment!
Please enter your name here