What to eat before working out in the morning?
If you want to have a good breakfast, keep in mind that it’s best to eat it at least an hour and a half before training. This helps avoid digestion issues and allows you to get the most energy from your food. Recommended foods are those rich in carbohydrates with medium or slow absorption, such as whole grains, whole grain cookies, muesli, or oatmeal flakes. You can also include dairy or soy-based products, as well as fruit and unsweetened juice. High-protein options like eggs, turkey, or tuna can also be helpful, along with tea or coffee.
Depending on the type of workout you're going to do, some foods are essential for your breakfast:
· Strength training: protein is a must.
· Cardiovascular or long-duration training: don’t forget medium and slow absorption carbohydrates.
If you prefer to head out and train right away, you can also choose a mini breakfast. Juice and a slice of whole grain toast, yogurt with oatmeal flakes, an apple and a coffee… are all good alternatives to get your morning started and head out the door to train directly.
What to eat before working out in the afternoon or evening?
If you prefer to exercise in the afternoon, try to keep your lunch low in fat and easy to digest. Again, if you're going to do a long-duration activity, it's important your meal includes foods with slow and medium absorption carbohydrates like fruit, legumes, or pasta. And when you're doing strength training, don’t forget protein. If you're someone who works out late in the day, have a snack two hours beforehand. Is your workout scheduled after 10:00 p.m.? Then go for a snack-dinner and have a light snack after finishing.
What to eat after working out?
In addition to the activity itself, taking care of your body also means knowing what to eat after exercising. Eating certain foods after training can be the key to proper recovery and maintaining your best performance in upcoming sessions. Your body needs to recover, and its best allies for this goal are high-quality proteins and carbohydrates. What’s a simple way to get them after working out? A restorative snack.
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