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What To Eat For Breakfast Before Training?

It is widespread to doubt what to eat before training, especially when the exercise will be done right after breakfast.

And this is a critical issue since food directly influences exercise results.

In addition, there are several eating plans, and diets quickly found on the internet, generating more questions than providing answers.

So let’s now get to know the science behind these recommendations and find out the best foods to eat for breakfast before your workout.

The Importance Of Breakfast

Before we get into the pre-workout topic itself, it’s essential to highlight the importance of breakfast, a meal that is often overlooked. And this meal becomes even more critical when it will also be a pre-workout.

What To Eat For Breakfast Before Training?

See great foods to consume before training, which will give you energy and essential nutrients for muscle building.


Banana is a fruit rich in simple carbohydrates and is an essential source of minerals such as potassium. Therefore, in addition to preventing cramps during exercises, it helps restore the energies that will be spent during training.

Chicken And Tapioca

Tapioca, along with chicken, can be an excellent way to ensure carbohydrates and proteins for your pre-workout breakfast.

Greek Yogurt And Dried Fruit Or Granola

Dried fruits and granola are foods rich in simple and complex carbohydrates, which provide energy and have nutrients that can benefit health in general. Yogurt is an excellent source of protein and keeps you fuller for longer.

Fruit Smoothie

This functional food has become quite popular, especially among people with a more hectic routine.

Also, you can add other ingredients to the fruit shake to make it more nutritious, such as:

  • Vegetable milk, instead of cow’s milk;
  • oats ;
  • Proteins, such as whey protein ;
  • Peanut butter ;
  • Mel.


Due to the nutritional characteristics of the egg, it is one of the most consumed foods for breakfast before training. He is an excellent source of proteins, mainly albumin, which is essential for activity.

But if you are tired of hard-boiled eggs, you can fry them or make an omelet with tomato and ricotta cream.

Homemade Cereal Bars

A good food option to include for breakfast are homemade cereal bars. In them, you can have nuts, oats, dried fruits, and seeds, thus increasing the nutritional value of your meal.

Whole Meal Bread

If you need something that makes you feel full but still doesn’t contain many calories, this can be a good option. And you can still vary the ingredients, replacing the chicken with other protein sources, such as tuna.


There is also the possibility of increasing your diet using supplements, either before or after training.

The most known are:

  • Whey protein, albumin, and casein: These supplements help to meet the daily protein needs, especially for those who practice bodybuilding;
  • Creatine: A supplement widely used in resistance and strength training, as it reduces the signs of fatigue;
  • Caffeine: In addition to being thermogenic, caffeine improves performance and helps with resistance and strength training;
  • BCAA: When used before exercise, BCAA’s help decrease post-workout muscle soreness, in addition to increasing lean mass production;
  • Beta-alanine: This amino acid helps reduce fatigue and is very effective in fast, high-intensity workouts ( HIIT ).

But to avoid side effects, it is essential to seek the guidance of a qualified professional, such as a nutritionist.

The Feeding Time

Finally, it is essential to respect the ideal meal times and choose food. This is important because some foods are easily digested, such as fruits, and can be consumed about 30 minutes before exercise.

But foods that are digested more slowly, such as animal proteins, or those rich in complex carbohydrates, should be eaten about an hour before training. Thus, you can optimize your results, whether fat loss or lean mass gain.


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