How should you eat before training?

Getting the right nutrients for your exercise is crucial to maximize your feeling and performance, but also to minimize muscle damage and heartburn.

Providing your body with the right nutrients will give you the energy you need for your Kinomap workout. It is therefore important to know what and when you should eat before your workout.

The right nutrients at the right time!

The closer you get to training, the more important it is to choose an easily digestible snack! The snack should be adapted to the last meal and the duration of today’s training.

If you train later, you should choose a snack that is slower to digest to avoid hypoglycaemia.

Note: Not all foods are digested in the same way and some can cause intestinal discomfort if consumed incorrectly, disrupting your training sessions. Carbohydrates, proteins and fats are macronutrients that each play a specific role before training. Tolerance before a workout can vary from person to person.

Zoom in on the macronutrients

Carbohydrates:
They are essential for the smooth running of your training session as they prevent hypoglycaemia! Once ingested, carbohydrates turn into glycogen, particularly in the liver and muscles, and are a readily available main source of energy. It is better to choose carbohydrates with a low glycemic index (such as pulses or wholemeal pasta) to provide a long-lasting energy supply.

Proteins: 
They help maintain muscle tissue, however some protein-rich foods also contain a lot of fats. It is important to choose low-fat, so-called lean protein sources such as lean meat (chicken-turkey mince 5%) or lean fish (hake-cod-mackerel) to facilitate digestion. If your workout is longer and more intense than usual, it’s best to include protein in your snack.

Fat: 
They require a relatively long digestion time to be fully absorbed by our bodies. There is therefore a risk that they will continue digesting during exercise, causing stomach discomfort. They are found in sauces (e.g., mayonnaise), cream, butter, but also in high-fat dairy products.

PS: It is strongly recommended to avoid all stomach-damaging foods before training, whether they are spicy, alcoholic, fermented, carbonated or very sweet.

It is equally important to drink enough fluids throughout the day and before your workout. You can find all the information on this topic in the previous Kinomap nutrition article.

Some snacks ideas:

Up to 1 hour before:

• 1-2 handfuls of dried fruit.
• Homemade smoothie with plant milk and seasonal fruit.
• 2 homemade energy balls (see recipe).

1 to 2 hours beforehand:

• 1 fruit and 1 handful of oilseeds (almonds, nuts…).
• 1 energy bar (Buddha energy bar) + 1 yoghurt
• 1 yoghurt with oat flakes or muesli + 1 fruit.

Up to 3 hours before:

• A porridge (oatmeal + plant milk) + fruit.
• 2 slices with cream cheese a slice of ham
• 2 pieces of homemade banana bread

Recipe : Homemade Energy Balls (for 20 servings)

Utensils required: a blender

Ingredients:
330g dates
100g almonds with skin (plain, unsalted)
100g peanut butter (or peanut puree of your choice)
40g shredded coconut
1 pinch salt

Preparation:
In a blender, add the dates, peanut butter, almonds, salt and half the shredded coconut. Blend until smooth. Place the remaining shredded coconut on a plate. Use your hands to form small balls, then roll them in the shredded coconut. Place the Energy Balls in the fridge for 20-30 min, then enjoy.

Chloé Masson
Chargée de projet en nutrition.
chloemasson.nutrition@gmail.com

See previous nutrition articles:
SPORT & HYDRATION: WHAT YOU NEED TO KNOW