What to take before training? 12 ideas

What to take before training is key to achieving the performance and expected results . Therefore, food and supplementation before training is not something that should be chosen lightly. Although each person has their preferences, it is not advisable to train on an empty stomach. Nor is it advisable to eat an excessively heavy meal that makes digestion difficult. But it is also key to take into account the nutrients and supplements that help you perform a more effective workout.

What to take pre-workout:

1 – Energy bars

They are formulated to contain a high concentration of nutrients, including proteins and carbohydrates . This way, they provide the energy you need and promote its release throughout the session. They are rich in calories and readily available carbohydrates and do not burden the stomach. Thus, they provide the necessary fuel so that the body does not draw on muscle reserves.

There are plenty of flavours to choose from and they're easy to transport and eat, so you can take them to the gym or take them out and about if you're working out outdoors. Since they come individually wrapped, if you take extra and don't take any, they're perfectly preserved for another day.

2 – Banana with protein cream

Combining banana with a chocolate protein spread or natural peanut butter provides the body with natural sugars, simple carbohydrates and potassium. Taking it pre-workout increases the body's glycogen reserves and increases the available proteins.

3 – Pre-workout drinks

They are a good option if you are wondering what to take before training and you don't like to load your stomach. Products that you mix with water to make a pre-workout drink provide vitamins that help reduce and postpone fatigue , as well as the hydration necessary to start exercising in a healthy way.

4 – Protein oatmeal porridge

It's a simple preparation that you can make to take before training, cold or hot, as you like. The ideal is to combine oats with water or milk and add either a dose of whey protein powder , or a generous spoonful of peanut butter . This way, they provide your body with fiber, slow-release carbohydrates, proteins and amino acids.

5 – Pre-workout energy gels with caffeine

They are specifically formulated to provide the energy the body needs, postponing fatigue and maximizing performance throughout the entire exercise session. They are easy to transport and take, making them ideal for training away from home.

6 – Nitro Supplements

These are explosive formulas that allow you to optimize your training, increasing performance during hard and demanding workouts and improving the absorption of nutrients.

7 – Fortified fruit smoothies for pre-workout intake

Blend the fruit mix of your choice and add protein powder to complete the effects of the pre-workout shake and provide the glucose you need. You can enrich it with BCAA amino acids in powder form or a booster to improve training performance.

8 – Protein muesli with fresh fruit

Add a mixture of banana and berries to the protein muesli and water, milk or the chosen vegetable drink to provide glucose, vitamins and carbohydrates. You can also add a dose of peanut butter, which would be a powerful natural combination to take before training.

9 – Egg white omelette

A classic pre-workout meal for high-performance athletes. It's a light, yet solid way to get protein, and it's easily combined with the right pre-workout shakes and supplements for you, such as creatine, pre-workout capsules, or carbohydrate-protein shakes.

10 – Protein shakes

You can combine whey protein and BCAA amino acids diluted in water. You can also add natural carbohydrates that provide flavor and energy, such as peanut butter. You can prepare it at home and easily transport it to take up to an hour before starting your workout.

11 – Pre-workout oatmeal pancakes

A mixture of whole grain oat flakes , egg whites , banana and whey protein, beaten and set in a pan. The illusion of a pancake breakfast with all the flavour and a supply of slow-release carbohydrates and protein that athletes need before exercising.

12 – Whole wheat bread with protein cream

It is a tasty mix and a good source of slow-release energy and protein . You can prepare tasty toasts or snacks with your favorite nutty or chocolate-flavored protein spread.

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