What to eat for breakfast before training

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Robert Maurer
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A good breakfast before a morning workout is of prime importance. Just like the car needs fuel, our bodies also need energy. There are a couple of things to consider when deciding what to eat for breakfast before training - read on to find out how to maximize your performance.


Considerations for deciding what to eat for breakfast before training:

1.How much time do you have before you start exercising?

2.What kind of exercises and intensities do you have in mind?


3. How long will your workout last?

You have probably heard all kinds of recommendations regarding the ideal breakfast, and if there are so many it is because each of us is different. Some people feel tired or weak if they don't eat a hefty meal, while others swear they get stomach cramps when they eat something heavy. However, by looking at the three elements mentioned above, you can decide what to eat for breakfast before training.

During exercise, the body focuses on energy to be directed to the muscles rather than the digestive process. This is why a heavy and substantial meal too close to intense activity could cause not indifferent stomach pains. The key is to get the right amount of food without overdoing it.


1. How much time do you have before you start exercising?

Timing is what matters most - don't opt ​​for a big breakfast if you're planning an intense cardio workout for the next twenty minutes. If possible, try to wake up an hour before your workout to hydrate and have a snack. If, on the other hand, you have two or three hours before hitting the gym, then you can treat yourself to a more substantial meal.

2. What kind of exercises and intensities do you have in mind?

There are factors that can greatly influence the choice of the most suitable breakfast. If you plan a long-lasting cardio / aerobic workout, you should aim for a breakfast rich in quality carbohydrates. If, on the other hand, you intend to do a short HIIT or lifting session, having lasting energy takes a back seat. The middle way? Experiment with more options to find out which one makes you feel best.


3. How long will your workout last?

If you expect your workout to last no longer than 30 minutes, you probably don't need a big meal to sustain your energy levels. Conversely, if your training involves a long marathon, you will need to make sure you stay energized even DURING that activity.

Ideas for breakfast

Following the above, your meals should still combine the three macronutrients: carbohydrates, fats and proteins. Muscles mainly use the energy obtained from carbohydrates, so you can't do without it. Here are some ideas for breakfast, with more or less caloric proposals depending on the training you have in mind and the time you have available.


Complete meal (2 or more hours before training)

  • Wholemeal bread toast with peanut butter and banana slices, garnished with honey.
  • Omelette made with two eggs and vegetables, plus a side dish of potatoes and orange slices.
  • Oats left overnight in milk or yogurt, with chia seeds and frozen red fruits (you can garnish with peanut butter or almond butter).

Light meal (1-2 hours before training)

  • Wholemeal tortilla with a scrambled egg and grated cheese.
  • Yogurt with granola and diced apple, plus a sprinkle of cinnamon.

Pre-Workout Snack (one hour or less before training)

  • Vanilla and blueberry muffins 
  • Apple puree (yes, the one suitable for children ... the practical packaging with cap allows it to be consumed away from home!).
  • A banana.
  • Half protein / energy bar. 
  • Pre-workout smoothie made half with water and the other half with fruit juice.

Other considerations ...

hydration: make sure you drink water from the moment you wake up. Research on this suggests drinking about 300ml of water within the first half hour of training. While drinking too much water just before exercising can cause discomfort, while drinking too little water can cause cramps.



Is it advisable to drink tea or coffee before training?

This is a personal choice. Some people have no problem exercising without caffeine, while others need it before they start. If you use pre-workout supplements, pay attention to the amount of caffeine (or similar compounds) in them, so as not to exceed the limits.

Don't forget: The decision on what to eat for breakfast before training is one of the elements that most influence morning workouts.


That said, everyone is different, so it's not out of the question that you have to try your hand at what to eat. Take your time to examine the type, intensity and timing of the training you have planned: you can take advantage of the ideas proposed in this article to find the right routine for you.

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