¿Qué comer antes de entrenar? - 111 Cientonce

What to eat before training?

When we talk about food for before training, we think about how to provide the necessary energy for the body to achieve good performance during exercise. But do we know what the right foods are? 

The first thing before going into details, what we are going to share with you in this article are some options that can work for you and that are also very easy to prepare. It should be clarified that we are not Nutritionists or experts on the subject, but having been practicing sports for several years, we can share what works for us.

The ideal time to consume our pre-workout if our training is going to be long and strong or we are going to compete is 3 hours before, since we give our body time to absorb the nutrients and also when we are exercising we are not going to have that feeling of fullness.

Let's try to choose foods with a low or medium glycemic index, as they will give us less sugar to circulate in the blood and more energy during exercise.

Here we are going to leave you 4 delicious and easy recipes to prepare.


To prepare the oatmeal we need:

- 3 tablespoons of oatmeal flakes.

- 1 glass of water or milk that we consume (vegetable or animal).

- Cinnamon powder.

Put in a pan and stir all the ingredients until you achieve a homogeneous mixture, which looks a little sticky. If we do not want to make it in a pan, we can mix all the ingredients and put it in the microwave for 1 minute.

When we already have the oatmeal cooked, we transfer it to a plate and add 1 tablespoon of butter of the nut that we like the most, sliced ​​​​banana and that's it. If we want we can add chia seeds to feel more satiety.


To prepare the toast we need:

- 2 slices of bread (can be integral, corn, rice, oatmeal, etc).

- Half avocado.

- 1 egg.

This breakfast is very easy to make, since it does not require many things. We simply have to toast the bread, cut the avocado into slices or make it guacamole type and prepare the egg as we like. After having this ready, we put the avocado and the egg on top of both breads and enjoy!


To prepare this breakfast we need:

- 1 cup of Greek yogurt, if you don't like it you can use normal yogurt.

- 1 handful of strawberries or blackberries.

- 1 handful of blueberries.

- 1 teaspoon of honey.

- 1 tablespoon of natural granola.

We just have to stir all the ingredients very well and that's it. It is an easy, quick breakfast and it will give us the energy we need to go out and train.


To prepare these toasts we need:

- 2 slices of bread (can be integral, corn, rice, oatmeal, etc).

- Peanut, almond or cashew butter.

We just have to toast the breads and add the butter to each one. This breakfast is easy to prepare and digest. In addition, it is perfect for those days when we do not have much time and we are already 30-45 minutes away from starting the training.

If the training is going to be short (less than 1 hour) and with a low intensity, we can train on an empty stomach. However, remember that each body and organism is totally different, and that we must always be accompanied by an expert on the subject to have better results.


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