The top 10 foods to take before training

For an optimal effect, it is advisable to take a snack at least 1 hour before starting a physical effort. It will provide us the energy we need for our training. In this article, you will find the best foods to take before your next session:

Dried fruit and nuts

Specially apricots and figs. They are natural source of sugars, they will distribute the energy your body needs throughout their digestion. Dried fruit also provides many micronutrients such as fiber, potassium and iron.

They can be eaten alone as a snack before training but can also be used as energy bars or added to a bowl of cereals and yoghurt.

Plain yoghurts

Natural yogurt is an exceptional source of energy, moreover it provides us with quality proteins and contains a high rate of minerals that are transformed into potassium and calcium during exercise for an immediate and very beneficial effect on our muscles.

The best option is to choose plain yoghurts with no added sugars. There are many recipes, especially with cereals or fruit.

The pasta  

Always considered as the basis of the diet of any sportsman thanks to its important energy contribution in the long term, which differs its action on the body throughout the day.

The ideal preparation is an al dente cooking and to accompany them with vegetables, to consume hot or cold, in salads for example.

Oats

It is an extremely useful cereal in the diet of an athlete, in fact, it provides fiber and protein of vegetable origin that will resist a significant effort of our muscles for the entire duration of our training.

Consume in flakes with milk or yoghurt, or use the flour for porridges, patties or muffins.

Fresh beans

An excellent alternative that will provide us with hydration and vegetable proteins, the beans release a progressive energy for the entire duration of the training.

They can be eaten in a frying pan, in a salad or as an accompaniment to other protein source foods such as chicken or fish.

Wholegrain rice

Rice is a cereal offering many benefits for the diet of an athlete, but whole grain rice, which is digested more slowly, provides our body with a high amount of energy for the entire duration of training.

Whole grain rice can be served with chicken or fish, or as a salad or risotto.

Bananas

This fruit is an excellent source of carbohydrates, it will allow us to maintain a constant effort thanks to a high-energy intake.

To be eaten directly or pureed with cereals, it is also possible to use it in the preparation of cakes.

The sweet potato

An important source of starch and carbohydrates that helps to reduce hunger while providing energy to our body. It is also a source of fibre and potassium.

It is a very special ingredient with its sweet taste, it can be added to a garnish with meat or fish. It can also be used in dessert preparation.

The squash

This must-have autumn vegetable contains many nutrients, carbohydrates as well as vitamins A and potassium.

To be eaten as a puree or salad to add a touch of sweetness. It can also be baked as a pie or bun.

Whole meal Bread

It makes it possible to obtain good quality carbohydrates thanks to the whole meal flour. It will fill the reservoir with energy before starting the training.

It can be eaten as sandwiches or toasted toast. For homemade lovers, buy whole meal flour and make your own homemade oven-baked whole meal bread.