Pre-workout nutrition is often a challenge because it depends on several factors: the type of exercise, the time and duration of the workout and your goals.
In this sense, we can even exercise without eating anything first. In fact, if we go back in history, in the old days we used to hunt while fasting. Nowadays a lot of people do it, but not everyone feels good, as it depends a lot on the physical effort and each person's own physical condition.
To answer the million-dollar question, what's the right breakfast before training?
If you're training straight after waking up, you have two options:
- If you're training lightly, you need quick energy to train, but not necessarily a lot of calories. It should be something light, that gives you quick energy but doesn't weigh you down from a digestive point of view.
In these cases, I suggest something practical: eat a piece of fruit, 10 almonds or even 2 rice crackers. Add coffee or tea if necessary.
- If the workout is more intense, such as a run, bike ride or CrossFit class, the ideal is to add more calories.
In these cases, the suggestion is to combine carbohydrates with some fat or protein about an hour before: 1 banana + 1 tablespoon of almond or peanut butter or a slice of wholemeal bread + ½ smashed avocado or even marmalade.
In the case of later workouts, with time to eat and digest the full meal, we can include options such as: a natural yoghurt, a fruit and 4 nuts or even 1 yoghurt with granola and a drizzle of honey, 2 scrambled eggs + a slice of bread or a protein shake with 1 fruit + a dose of protein (whey or vegan) + 1 tablespoon of oat flakes + 200ml of vegetable drink.
No excuses to start training first thing in the morning with the right energy, clothes and mood!
By Cátia Azevedo Costa, nutritionist with a degree from the Instituto Superior de Ciências da Saúde, post-graduate studies in Biochemistry, Orthomolecular Medicine and Functional Clinical Nutrition, specialised in oncology nutrition and advanced sports nutrition (https://abakate.pt/ Instagram: @catiacostanutricionista).