Pre-training meal – how to avoid mistakes?


Certainly you have heard more than once about the importance of nutrition around training. I also suspect that you are aware of the need to provide the right amount of protein and carbohydrates after training and proper hydration of the body. However, a much less discussed subject is the pre-workout meal. It should be emphasized that it is also extremely important and often overlooked in the nutritional plan. The reason for the less publicity of this topic may be the fact that the rules of composing this meal are slightly more complicated than in the case of a post-workout meal. I guarantee that after reading this article, composing a proper pre-workout meal will not take you more than 10 seconds!


Well-being first of all

The size of a pre-workout meal must be selected individually, depending on the capacity of the stomach, the intensity of the planned training, as well as its duration. It can not be too abundant, because then it could cause excessive stomach load, and this in turn would adversely affect the course of training. In turn, too small a meal or, worse, its lack will cause that we will not have enough energy, and during the training we will look at the watch, instead of sculpting the figure and burning calories!


Protein and carbohydrates – definitely yes!

When composing a pre-training meal, we must remember that it should contain low-fat protein sources (lean curd, soybeans, buttermilk), complex as well as simple and antioxidant carbohydrates. The meal aims to provide energy at the time of its consumption and slow release during training. It is therefore essential that it contains simple carbohydrates (fresh fruit, honey) that will be consumed just before the warming will give an injection of energy, as well as a complex (rice, cereal) which will be consumed even for 2 hours before exercise will nourish the muscles during its lifetime. If your stomach rebels during exercise (eg when you eat something shortly before the workout), eat a more specific meal, in which the carbohydrates will be predominant for 2 hours before the activity.

If, however, it happens that the training will be very spontaneous, then it is better to reach for the source of simple sugars (small portion) just before starting the exercise.

Fruits are especially recommended as a source of carbohydrates and valuable antioxidants, which have a positive effect on our immunity and reduce oxidative stress during training. The most antioxidants include dark – purple and red, fruits such as grapes, blackberries and acai, black and red currants.


Grease and fiber – not necessarily

The pre-workout meal should be lightly digested so that the blood during the training can calmly oxygenate and nourish the muscles and not deal with the overloaded stomach. That is why it is necessary to limit fat and fiber in this meal. Of course, it all depends on time, between a meal and planned physical activity (the shorter, the more rigorously we should obey this principle) and the sensitivity of the stomach.

Thus, healthy fats such as stones, nuts, oils and vitamin bombs in the form of vegetables, eat eg for breakfast, lunch or dinner, while during the training time, focus on lean protein sources and products that provide carbohydrates and antioxidants.



Water makes up about 60% of our body, so it should not surprise anyone that it is extremely important in our diet. Dehydration is very dangerous for every human being and athletes are particularly severely affected by its consequences. Permanent fatigue, worse form on training, poor well-being, dizziness – these are just some of the effects of too little drunk liquid. It is assumed that up to one hour of exercise, clean water is sufficient. If the training lasts longer, it is worth reaching for isotonic drinks which additionally provide glucose, fructose and electrolytes, so they quickly feed tired muscles, which will prevent the decrease in efficiency.

Drinking about 2 liters of water a day we have a lot of guarantee that our hydration is at a good level. However, in a situation where the crowds of daily duties did not allow to drink the right amount of fluids and eat a well-balanced pre-workout meal, it is worth almost immediately after warming up to start drinking isotonics that will help nourish the muscles and hydrate the body.


Suggestions for pre-workout meals

I hope that now you know exactly what to eat before training. Use this knowledge in practice, so that training will be pure pleasure and you will not have to wait long for its effects! Good luck!

Posted on: October 23, 2018

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