Every meal that precedes a workout is of fundamental importance to support the athlete’s performance. The diet of the athlete, healthy and balanced, must also be studied in such a way as to be useful for the type of training that you must face. There are, in fact, some foods that are more suitable and others that are less, depending on the time of day when you do sport. Let’s see, therefore, how a breakfast should be before the gym.
Why it is Important to Have Breakfast Before the Gym
Let’s start with the wrong attitudes right away.
Fasting is wrong, because food is a useful fuel for the body and hunger is certainly not the best solution to lose weight. The energy for physical exercise comes from carbohydrates and sugars in the blood, in case of fasting the body is forced to draw on the proteins of muscle tissue and this means damaging the muscles.
Thinking of being able to eat anything is just as wrong, the saying “I burn calories with training” does not work.
The difference in performance performance, and even in the ability to lose a few pounds, can make it just the right diet.
Nutritionists recommend eating between two and a half hours before training. The meal must contain carbohydrates, protein and fibre in a balanced way so that the average calorie intake is between 200 and 400 calories per meal, or 15-20% of the calorie intake of the whole day.
Breakfast before the gym is perhaps the most important meal of all. The body wakes up from its long night’s rest and needs energy to cope with the day. Before training, foods such as yoghurt, fruit, cereals and toasted bread with jam are recommended.
If the objective is to increase muscle growth, the energy requirement of proteins and micronutrients increases, so the diet must allow an adequate energy intake with the intake of carbohydrates, in order to maintain good reserves of muscle glycogen and also of proteins.
An energetic breakfast allows the repair of muscle tissues that are damaged during performance and to support muscle growth.
Remember that any food taken before a workout must be highly digestible.
Every workout has its own breakfast!
Breakfast Before a Light Workout
If you are going through light exercises such as yoga or walking, it is a good idea that your breakfast before the gym includes carbohydrates that are easy to digest: for example, foods such as bananas, rusks or yoghurt with low fat content, toast with jam or honey, a handful of dried fruit are indicated. But if hunger is felt with such a diet, you can introduce proteins through hard-boiled eggs, Greek yogurt, protein bars.
Breakfast Before a Long and Intense Workout
If, on the other hand, you have to face a long and intense exercise, which lasts between 60 and 90 minutes, it is advisable to take between 30 and 60 grams of carbohydrates. You can also add fats taken with dried fruit, 6-7 almonds are fine, and 10 grams of protein.
Recommended foods include: wholemeal bread with peanut butter, mixed fruit, milkshake, bananas.
Breakfast Before a High-Intensity Workout
For high-intensity exercise where physical endurance is required, glycogen reserves must be supported: in a workout that combines anaerobic and endurance exercises, they are consumed in 45-90 minutes and the reserves will be consumed in a shorter time. The dietary intake of fat, in this case, must be zero or minimal. Recommended foods are: toast with honey, protein pancakes, peanut butter or jam, rusks with hazelnut cream, sliced apples with peanut butter, almonds.