What to eat before exercise ‒ With delicious recipe ideas

Protein bar, pizza, or maybe a salad? Many active people ask themselves this question, and so does the internet:What to eat before exercising?!Today we'll get to the bottom of this question so that you can start your training sessions properly prepared in the future.
The biggest mystery: Is the tried-and-true banana before a workout really that good? Find out!

Your knowledge to go: What to eat before exercise?

• 3-4 hours Before training you can have another normal main meal Have something to eat; a bowl, pasta with sauce, or vegetable rice.

• 1-2 hours A small [something] can be done in front of the gym. snack Foods high in protein and carbohydrates (protein bars, banana with peanut butter, rice cakes with nut butter) can be practical when you're not very hungry.

• Shortly before training are simple carbohydrates suitable because they are easy on the stomach (bananas, juice spritzers).

• The question “What to eat before exercise?” should therefore be expanded to “What should one When Should I eat before exercising?

Why eat before exercising?

Why is eating before training important at all? After all, many people like to train in the morning before breakfast – on an empty stomach. And while that works well for some, it won't work for others. Instead of feeling light and ready for training, they tend to feel weak and dizzy when they exercise on an empty stomach. A snack before exercise can be pleasant if you find it difficult to train on an empty stomach.

So just try out what works best for you – breakfast before exercise or exercise before breakfast.
Attention: Especially for Women Training before breakfast is often viewed critically and is not recommended by some experts.

Now to the question of the day: “What to eat before exercise?”

What to eat before exercise? Your guide

What should you eat before exercising? Basically... easily digestible snacks, Meals that provide quick energy (in the form of calories) are ideal. Your meals should provide calories without making you feel heavy. complain or to sit heavy in the stomach. Many people therefore consume carbohydrates before training.
The closer your training session gets, the more important what you eat becomes! Here's an overview of what you can eat and when, so it fits well with your training.

3-4 hours before exercise

You should take your medication 3-4 hours before exercising. last proper main meal When it comes to food, you don't need to pay attention to anything special. Okay, a rich cream sauce or a large portion of fries might not be ideal, as they can sit heavily in the stomach for a long time.
So just choose a normal one. healthy and balanced meal out, which is quite easily digestible is.

Pay attention to:

• complex carbohydrates (i.e., few white flour products and sugar)

• high-quality proteins

• healthy Fat (not too many)

What do professional athletes eat before sports?

• Vegetable rice

• Pasta with a light vegetable sauce

• Muesli with rolled oats, fruit and seeds

• filled wholegrain bread

• Bowls

• Baked Oats

Warning: Very high-fiber foods Legumes can lead to a prolonged feeling of fullness – which can be quite uncomfortable at the gym. So chickpeas aren't the answer if you're looking for something to eat before exercising.

1-2 hours before sports

Very important (and we'll come back to this later): You YOU DON'T HAVE TO It's essential to eat something 1-2 hours before training. If you're not hungry or eating at that time doesn't agree with you, that's perfectly fine! However, here you'll find information on what you can eat before exercising if you do get a little hungry.
So, what should you eat before exercising?

1-2 hours before sports it goes no longer therefore, large meals to eat. Quite the opposite – a main meal shortly before exercise would probably do you no good. heavy in the stomach and will hinder you more than help you during your workout. Unless, of course, you're starving, then by all means, don't forbid yourself from eating something "proper"!
Now it's important to prepare your body for training. Drink so sufficient Water – preferably without carbonation, so that the bubbles don't resurface during training. Otherwise, the following are suitable: small snacks on, which are from easily digestible carbohydrates and proteins consist.

Your checklist:

• not too much fat

• easily digestible carbohydrates (so not necessarily whole grain products – well, you don't hear that very often)

• high-quality proteins

Ideas for your pre-workout meal:

• Sports drinks

• Clear Protein

• Protein bars

• banana with peanut butter

• Protein Balls

• nuts

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30 minutes to 1 hour before exercise

Ready for a last snack Before training? Then grab a little something to eat. quick energy (i.e., calories) delivers.

What does your body need right now?

• easily digestible, i.e., simple carbohydrates

• If it makes you feel better, add some more protein.

Your pre-workout snack:

• Water or diluted juice spritzers

• Bananas (So the well-known banana is actually good!)

• dried fruit

• some protein bars (depending on composition)

Some people go all out with small snacks and pre-workout boosters, while others are more likely to say: What – eating before exercise? Are you crazy?! You see, both are okay and you can have a good workout either way.

Also of interest: Protein shake before or after training?

Endurance sports vs. strength training

The question "What to eat before exercise" cannot be answered simply with a single food, as there are some special considerations for endurance sports or strength training, for example. Endurance sports The focus is very much on carbohydrates, as these are considered the typical energy source. Proteins are not quite as important here.
And what do we eat before the Strength training? In strength training, the focus is on the muscles: many athletes rely primarily on high-quality proteins. Protein shakes & Protein blends are a popular choice for many here. How much protein do you really need? Find out in our blog article "How much protein?"

No-gos

When it comes to the question "What to eat before exercise," there are a few things you should probably avoid:

• High-fat meals: They sit heavily in your stomach and can lead to digestive problems during exercise. This also means, of course, that fast food and junk food aren't really the right choice.

• Large amounts of dietary fiber: Fiber is our best friend – but not right before exercise. It slows down our digestion and can feel like a lump in our stomach. Not a good starting point for a workout! ;)

• Sugar and too many white flour products: Sometimes you just need a cookie or a white bread roll, no question. But a few hours before exercise, these kinds of products can have the opposite effect of what you want: instead of feeling energized, you suddenly feel weak and sluggish. The reason? Your blood sugar level. The sugar causes it to rise extremely quickly, making you feel great for a short time, but then it drops just as quickly, leaving you with no energy. So, right before exercise, these products can help give you a quick energy boost (in the form of carbohydrates) – you'll be tired after your workout anyway.

• Large portions: No matter what you eat before exercising, large portions are not a good idea. They take longer to digest and can feel heavy in your stomach. Instead of having energy for your workout, your body is busy digesting.

Professional tips: What to eat before exercising?

You now know what to eat before training. We've also gathered some practical tips for you:

1. The longer and more strenuous your training becomes, the more important drinks for you. Water or isotonic drinks are a refreshing choice during training. Psst: Some people have even tried a... Mango-Passion Fruit Clear Protein Drank during training.

2. Always (!) listen to your body, Because you know best what's good for you. Don't force yourself to eat. But don't stop yourself from eating either. The advice here is really just tips, not strict rules. Even if you don't follow them, you can still have a great workout!

3. Liquid meals They are often easier to consume when time is of the essence. There are Protein shakes For many, it was a lifesaver.

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Conclusion

So, what should you eat before exercising? Let's remember: Carbohydrates and proteins are popular before training, Fat rather not.Many people enjoy a small snack like a banana, especially right before exercising. That way, nothing will stand in the way of your workout!

By the way: The question of whether one should eat before or after exercise also comes up quite often. A snack before sports It satisfies hunger and provides nutrients such as carbohydrates or proteins. Food after sports It rounds off the training day. So why not both?

literature & Sources

1. Federal Ministry of Food, Agriculture and Consumer Protection (2013). Whether everyday life, training or competition: nutrition and sport. In: Kompass Ernährung, 17(1).

2. Raschka, C. & Ruf, S. (2022). Sports and nutrition. 5th edition.

3. Schek, A. (2014). Nutrition of competitive athletes during training and competition. In: Ernährungs Umschau, 60(7).

Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.