It’s hard for us to enter workouts in such a tight schedule of the day. The situation is complicated by the fact that we should always take care of the meals consumed before the exercises. Eating too much or not recommended food before training can not only make it difficult to move, but also cause indigestion, lethargy, nausea and vomiting.

On the other hand, a 6-hour fast before exercise leads to weakness and lack of motivation. The type of meal and the time of its consumption before training are very important. A big breakfast is a bad idea if you plan to practice right after it. But if a large meal divides from exercise for at least two hours, it’s all right.

Always provide the body with the healthiest foods. Food is after all fuel – the better it is, the whole machine lasts longer and more efficiently. However, it is best to eat enough so that the stomach is already empty during the time of exercise. What happens to them before training is to provide a sense of satiety during physical activity. Carbohydrates are easily digested, but this protein and fat are longer in the stomach, causing a longer feeling of being full. Everything also depends on the amount of food consumed – a large portion can be digested up to six hours.

Snacks, depending on the composition, stay in the stomach for about two hours. A carbohydrate meal eaten so long before training should result in sufficient energy for exercise and the proper condition of the stomach.

The basic principle of meals related to exercise is listening to your body. You have to observe and decide what is best for us.

On this occasion, it is important to remember the following points

  • Low fat carbohydrate snacks are easily digested and normalize blood sugar levels
  • Fatty foods stay in the stomach longer
  • Meals must have the optimal amount of protein – just enough to satisfy your hunger
  • Drink plenty of water
  • You can allow a light snack before light exercise. Before a more intense workout, take care of two hours for digestion.

If you are a vegan, try the following ideas for delicious vegan snacks before training.


  1. Oatmeal with Chia fruit, nuts or seeds

Oatmeal is great because it contains complex carbohydrates that provide a long-lasting source of energy. You can add some fruits to increase your energy flow, a handful of nuts for adding protein or some Chia seeds, to increase the overall health benefits.


  1. Dried fruit with a handful of almonds or walnuts

Unsweetened, dried fruits are a great source of healthy carbohydrates, and in combination with a handful of nuts, they can be a great pre-workout snack for anyone who has limited time.


  1. Whole wheat toast

Wholemeal bread will give you the energy you need to go through training. If you have an hour or two before training, brush your toast with avocado paste to get extra nutrients and energy. Just remember that these additives will be digested longer.


  1. Baked sweet potato

Sweet potatoes have long been recognized as the perfect food for runners, and now the time has come for other athletes to include them in their meals before starting exercise. These vegetables are excellent, complex carbohydrates containing vitamins and minerals that will help you achieve your goals in the gym more easily.


  1. Peanut butter or fruit

An apple or banana will provide you with a quick energy boost before training. Bananas are potassium-laden, which helps prevent muscle cramps and replenish the potassium that you lose when you sweat. Try peanut butter to get protein and energy for long, intense workouts.

And now enjoy your delicious, vegan snack and successful training! If you know any other cool snacks, share them in the comments.

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