This is what you should eat on your way to the gym.
Not always and at all times do we pay the attention we should, but following a good diet is one of the keys to getting the most out of our gym workouts. While each and every meal is equally essential, today we’re going to focus on one of the most questionable aspects of what athletes should eat before they train in the gym. As you will understand, not every single food item is worth every penny before you go to the gym, so it is a good idea to be very careful when choosing the ones that will give you the most energy and speed.
But even before you start talking about groceries, it’s a good thing to remember that you should never train on an empty stomach, even if you go to the gym first thing in the morning. We must practice sport after eating food that covers our energy needs throughout the training. But no matter what time of day you play sport and what kind of sport you play, you should eat at least an hour before you start training to avoid gastrointestinal problems. So you don’t have to eat on the way to the gym, but rather before.
Foods rich in carbohydrates and proteins
Carbohydrates provide us with the precise glycogen and energy for our muscles, delaying the onset of fatigue and improving performance. Skinless fruit, low-fiber cereals or bread are quickly assimilated, making digestion easier. Carbohydrates should be twenty-five percent of what we eat, twenty-five percent left over is for proteins that help us absorb carbohydrates. Skimmed youghourt, alone or with oat flakes, cheese, eggs and protein bars are the best examples and should not be missing from your shopping list every week.
If proteins have a higher presence than carbohydrates, you will suffer from an energy deficit, and if the body pulls accumulated fat to produce energy, your performance will suffer. Although fats are not your best ally in your diet to start going to the gym, always and in all circumstances you can accompany the bread with a little extra virgin olive oil, which gives us good fats. The boiled egg – if possible without yema – will also provide us with proteins, amino acids and vitamin C.
How about some nuts and dried fruit before you train?
One of the superfoods we can already eat before training is nuts, especially nuts, which give us a lot of energy. However, you have to walk carefully with them because the calorific value of the nuts is quite high and we are going to take them with measure. Nuts provide us with everything we have seen in the previous point: carbohydrates, proteins and a small amount of healthy fats that we can also take advantage of when training.
Water and, if you prefer, coffee
More there than you should already eat before you go to the gym, you should also pay attention to hydration. You should not wait until you are thirsty to drink, either before going to the gym or during training; you should drink half a litre before starting to train. You can also drink coffee before training, which will strengthen your performance and reduce muscle pain – it’s not a legendary urban story, the effects are real. In this way, the side effects of coffee – anxiety, headache, etc. – must still be taken into account and taken in moderation.
Before training we will always and at all times eat small amounts of food. High-fat foods or foods in large quantities – heavy meals – should be eaten for three to four hours before exercise. After that time, the body will have digested and processed the food. Even before training, we must eat small amounts of small snacks to quickly cover our energy needs. The energy bars have a lot of sugars and fats, so avoid them as much as you can.