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What to Eat Before a Workout

Training without energy is like running a car without fuel: you may move, but you won’t perform. Eating before a workout isn’t just about killing hunger; it’s about giving the right fuel to your body and brain.

When to Eat

30–60 min before: banana + coffee, yogurt + fruit, bread + jam

1h30–3h before: rice + chicken + vegetables, potato + eggs, simple pasta + lean protein

Carbohydrates for Energy

Carbs turn into glucose and provide energy for muscles and the brain.

Good options: banana, oats, whole-grain bread, rice, potato or sweet potato, fruits.

Avoid sweets and processed cakes, which cause a quick spike and sharp drop.

Protein Partners

Protein isn’t the main star, but it helps reduce muscle breakdown and support the body.

Good choices: eggs, yogurt, cottage cheese, whey protein. Combine with carbs for energy without discomfort.

What to Avoid

Fatty or heavy foods

Isolated simple sugars

Training fasted without adaptation

Mental Focus

Food also affects the brain: carbs sustain concentration, hydration maintains focus, and coffee or tea can help if you tolerate caffeine.

Did you know?

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Balance Poses
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Seated Poses
Sukhasana and Padmasana: ideal for meditation and mindfulness.
Forward Bends and Twists
Paschimottanasana: stretches the spine and releases tension.
Ardha Matsyendrasana: improves spinal mobility and digestion.
Inversions and Restorative Poses
Adho Mukha Svanasana and Sirsasana: stimulate circulation, strength, and stability.
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Dynamic and Therapeutic Practices
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short
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Training tip
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Summary
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What to Eat Before a Workout

When to Eat

Carbohydrates for Energy

Protein Partners

What to Avoid

Mental Focus

Those who liked What to Eat Before a Workout, also liked to explore Yoga

The Portuguese colonization of... Brazilian Gastronomy

The origin of fondue is Swiss,... French Cuisine

Italian Gastronomy has ancient... Italian Gastronomy

To choose the perfect beer, tr... Portuguese Gastronomy

Those who liked What to Eat Before a Workout, also liked to explore Court Tennis

Abraham does not begin as a he... Bible Adventures

The Hairy Leg is a legend from... Brazilian Folklore

In the center of Lisbon, in Ro... Portugal Tourism

Today, the zipper is one of th... Live Fashion

Create visuals without bein... Universe of AI

Beer Was Safer Than Water Beers

She saw herself first as a ... Amy Winehouse

Those who liked What to Eat Before a Workout, also liked to explore Harry Potter

The Rossio Statue
... Portugal

Lisbon is not just built above... Portugal

Eleven was almost a boy... Stranger Things

The Pico Paraná, at 1,877 mete... Tourism

The Apocalypse
Man... Stranger Things

In the center of Lisbon, in Ro... Portugal

Beer Was Safer Than Water Beers

Juan Pujol García (1912–1988),... History

Virginia Hall (1906–1982) was ... History

What to Eat Before a Workout

When to Eat

Carbohydrates for Energy

Protein Partners

What to Avoid

Mental Focus

Those who liked What to Eat Before a Workout, also liked to explore Yoga

The Portuguese colonization of... Brazilian Gastronomy

The origin of fondue is Swiss,... French Cuisine

Italian Gastronomy has ancient... Italian Gastronomy

To choose the perfect beer, tr... Portuguese Gastronomy

Those who liked What to Eat Before a Workout, also liked to explore Court Tennis

Abraham does not begin as a he... Bible Adventures

The Hairy Leg is a legend from... Brazilian Folklore

In the center of Lisbon, in Ro... Portugal Tourism

Today, the zipper is one of th... Live Fashion

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Beer Was Safer Than Water Beers

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