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What can’t be missing from your diet before or after sport

What can’t be missing from your diet before or after sport
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What can't be missing from your diet before or after sport

Exercise and nutrition are 2 ideal allies to support us in the right weight and also to enjoy always and at all times a good state of health. However, sometimes we are not aware of the importance of consuming certain types of nutrients when we do sport frequently.

If you want to get the most out of your physical performance and besides this, you want to feel in full shape and without any kind of lack, learn well everything that should not be missing in your diet sooner or later to practice sport.

What should you eat before you exercise?

The ingestion of certain foods before exercising and starting with our training plan is one of the key factors to optimize our results at the physical level. For this reason, you should try to make sure your diet contains certain essential nutrients before you exercise. If you decide to train in the morning, you can have a look at the breakfasts before going to the training we propose:


Carbohydrates are a stable source of energy and a mandatory nutrient in athletic diets, so their consumption is essential even before physical training begins. This nutrient is, fundamentally, the one in charge to occupy of energy our muscles, and to sustain distanciada by more time the sensation of exhaustion.

For nutrition, even before going to the gym or training, it is advisable to continue a diet rich in slowly absorbed carbohydrates, i.e. a diet containing bread, pasta, cereals or legumes. Also certain fruits such as apples, bananas, oranges, dates or figs, are an ideal snack to take even before starting the training.

What can't be missing from your diet before or after sport


Proteins play an essential role in multiple processes that are made in our body, and are also essential nutrients in the process of building our muscles.

For this reason, and with the goal of taking advantage of the limits of physical performance throughout training, it is advisable to introduce a moderate amount of protein into your diet before practicing sports. The foods that you can add to your protein diet and that will provide you with a higher level of protein before training are meat (not fat), red meat, veal liver, eggs, blue fish, milk and dairy products, as well as certain legumes such as lentils, chickpeas or soybeans.

Water and mineral salts

In addition to carbohydrates and proteins, hydration is another essential key to the diet of people who exercise through sport. Keep in mind that during physical training, the anatomical temperature rises significantly, so the body needs water and mineral salts to avoid dehydration.

In addition to consuming water before training, you can also select an isotonic drink that contains sodium and other mineral salts that will help keep you properly hydrated.

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What can't be missing from your diet before or after sport

And what should you eat after exercise?

When we finish exercising, our body has a period of between ninety and one hundred and twenty minutes in which it is enormously receptive to each and every one of the nutrients we give it. Consequently, if you have just started in the gym or have practiced a specific sport, you must be aware of the foodstuffs that are ingested after training and select only those that help to hydrate us and that contribute to the muscle restoration process.

In this sense, we leave aside the foods that you must avoid after the gym, we recommend foods that contain simple carbohydrates or rapid absorption and assist us to restore our muscle stores of glucose. Honey, fruit juices, cereals or nuts are edible and should be included in our diet when we finish playing sports.

In addition, and with the goal of helping our muscles recover as soon as possible, it is advisable to ingest, immediately after training, a food rich in potassium, such as bananas, dried fruits, chard, potatoes or avocado.

Guide to Slimming in the Gym – Nutrition for Athletes

What you’ll find in the book:

  • 10 Chapters with all the information about the athlete’s nutrition and diet.
  • Recipes for dishes that will help you lose fat.
  • Selection of the most advisable foods for practising sport
  • Tables and routines of exercises by muscle groups
  • PDF format

See more

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