21 foods you can eat before training to charge you with energy

The meal before the effort should be done at least 60 minutes before starting the movement and is intended to offer substrates of slow assimilation so that we have energy at the time of physical work itself. For this, we can go to the following 21 foods to charge you with energy before training:

Banana

Banana is an excellent source of complex hydrates that are slowly assimilated due to their fiber content. It is advisable to choose a banana that is not very ripe since the latter has a higher proportion of sugar and therefore may not be the source of energy we need.

We can consume it as such or, in various preparations such as a simple milkshake, an oatmeal porridge, cookies, or many other dishes.

Grapes

They are fruits with a higher proportion of sugars than others but consumed fresh and with their skin if possible, they are digested slowly and therefore are an appropriate source of energy before training.

In addition, grapes provide a high content of water, potassium, and other good nutrients that the body needs in full motion. We can consume them as such, in salads, with yogurt, or in the middle of a smoothie full of energy.

Oatmeal

It is a high-quality cereal, rich in fiber and with vegetable proteins that our muscles also need. We can consume it in flakes or flour as part of different dishes, including muffins, cookies, porridges, among others.

Due to its richness in fiber, we do not recommend consuming oatmeal for the first time before exertion, especially if it is a race because it can cause gastrointestinal discomfort. Better not to innovate and try new dishes or foods before the day of the competition or at a time when we are not going to train afterward.

Dried peaches

They are a concentrated source of natural sugars that little by little offer energy to the body as they are digested, they are a great source of fiber, iron, potassium, and other quality micronutrients and we can use both apricot and peach dried apricots.

They are ideal to consume without further ado, as a pre-effort snack, although we can also incorporate them into other preparations such as energy bars for example.

Fresh beans

If we have a meal before training, going to fresh beans can be a good alternative. They are rich in carbohydrates and vegetable proteins, so they provide energy that is gradually released into the body.

Again, it is better to taste them if it is usual for us to consume them and never eat them before a competition if we have not ingested them before, as they have a lot of fiber and can cause digestive discomfort during the effort that hinders our performance.

Fresh beans can be part of a salad, stir fry, or as an accompaniment to a serving of fish or other protein.

Integral rice

Rice is a highly recommended cereal to eat before exercise, but its integral version is much more nutritious and digested more slowly, being the best alternative to have energy for longer.

We can consume it alone or, as a filling in a vegetarian burrito, in a salad, risottos, or any other preparation that we usually make with white rice.

Green peas

Peas, which can be canned or frozen, are a good choice for vegetables rich in carbohydrates. In addition, they offer fiber, potassium, and other minerals such as iron and magnesium.

Likewise, they are very versatile foods that we can use in stir-fries, spoon dishes, salads, or more original preparations such as salty muffins.

Pasta al dente

Pasta has always been considered the reference food for athletes and can be ideal for before training. However, we recommend cooking it al dente so that we have energy for a longer time and it is gradually released in the body.

Thus, we can cook pasta al dente in hot dishes such as pasta and carrot noodles or take advantage of all the resistant starch that costs more to digest from cooked and cooled pasta such as in a warm salad.

Potatoes

Potatoes, in salads, sautéed, baked, or roasted is an excellent way to obtain quality energy as well as a lot of potassium for our body before training.

We recommend preparations in which the whole potato is preserved, it is not subjected to frying and if possible, it is accompanied by other quality ingredients such as vegetables, lean meats, fish, eggs, or similar such as tasty stuffed potatoes.

Dates

Dates are a concentrated source of natural sugars that are accompanied by a large proportion of fiber, so they can be a good source of energy before training as long as we do not abuse their intake.

They are ideal for healthily sweetening different dishes while we take advantage of their minerals and vitamins as well. For example, we can make chocolates, energy bars, or a healthy dessert.

Plain yogurt

Among the different yogurts that we find in the supermarket, natural yogurt is an excellent alternative that we can use to obtain energy derived from natural sugars and also from quality proteins.

On the other hand, it offers high water content and minerals that our muscles will appreciate such as potassium and calcium. We can add it to various preparations such as a snack or breakfast with homemade granola, a cold soup, a healthy dessert, or some Turkish eggs with yogurt. Whichever preparation you choose, it is always advisable to choose plain yogurt without added sugar.

Couscous

It is another source of complex carbohydrates for our diet that can offer us quality energy before training. Above all, we recommend combining it with various fruits or vegetables for slower assimilation and better nutrients.

Thus, with couscous, we propose to prepare porridge for breakfast, some savory cakes with pepper, or a seasonal dish such as couscous with chicken, pumpkin, and spinach.

Sweet potato

The sweet potato or sweet potato is a great source of resistant starch, that is, of hydrates that are not digested in their entirety, and therefore, they satisfy while offering energy little by little to the body.

In addition, it provides potassium, fiber, and carotenes to the body resulting in a very versatile ingredient that we can add both to savory dishes such as a hamburger or turkey chili and sweet preparations such as a much healthier brownie.

Quinoa

Quinoa is a pseudocereal very similar to legumes in its nutritional aspect, but similar to cereals in its versatility and little cooking.

We can obtain from their consumption not only carbohydrates but also vegetable proteins, fiber, iron, potassium, and other quality micronutrients. And the best thing is, it is suitable for preparing anything from a healthy breakfast to a salad, a spoon dish or many other recipes.

Corn

With a lot of fiber but quality hydrates, carotenes, and potassium, this food is a good option to consume before exertion, especially if we are looking not only for energy but also for vitamins and minerals for the body.

Thus, with corncobs or their grains, we can make everything from a tasty wrap or roll of egg whites that are very easy to make, to salads, wholemeal cakes, stir-fries, or other dishes.

Figs

They are a fruit rich in natural sugar and that also offer potassium to the body in appreciable quantities. On the other hand, they are one of the fruits that we find in season for those months of the year.

With figs, we can make sweet and savory dishes, for example, zucchini zoodles marinated with fresh figs and cheese, a salad, a pizza, or a cake for breakfast.

Raisins

With all the virtues of fresh grapes but concentrated in calories and therefore also with more natural sugars, raisins are an excellent option to enrich different dishes before exertion.

We can add them to some stuffed tomatoes, a taboule full of quality energy or, a simple natural yogurt with oats or another cereal.

Wholemeal bread

If we make it at home much better and of course, always be derived from 100% whole wheat flour so that we obtain very good quality hydrates from its intake.

We can consume whole wheat bread with fresh cheese, or in the middle of toasts, sandwiches, or other healthy dishes.

Dried figs

Rich in calcium as well as iron and potassium, dried figs are a source of concentrated quality sugar and energy.

We can consume them as a snack with a glass of water before training or add it to more elaborate dishes such as simple and tasty fitness bars.

Pumpkin

It is an autumn vegetable from which we can obtain many good nutrients, including complex hydrates, carotenes, vitamin A and potassium.

In addition, with pumpkin, we can sweeten sweet dishes such as pancakes or muffins, or we can incorporate them into savory dishes such as a salad or a spoon dish, among others.

Milk

It is a food that, like other drinks promote hydration of the body while offering a minimum of natural sugars and minerals that the body needs during exercise.

For this reason, milk could be a natural sports drink that we can consume without further ado, or use it for a shake a smoothie bowl or a breakfast with oatmeal and chia.