Many athletes and fitness lovers seek to improve energy, reduce fatigue and optimize performance thanks to better pre-training nutrition. If you feel exhausted before you train, experience muscle crampsOr suffer from prolonged pain despite a “healthy diet”, your pre-training strategy may require attention.
Pre-training nutrition is a key element in sports performance. That you train for endurance, powerOr specific skills in sport, eating appropriately in advance can significantly improve energy levels, reduce the risk of injury and accelerate recovery.
In this guide based on evidence, we explain how to individualize your pre-training nutrition plan according to the type of training, calendar and performance objectives.
What is nutrition before training and why is important
Nutrition before training refers to strategic nutrient consumption – carbohydrates, proteins and fluids, before training or competition. When it is timed properly and adapted to the type of activity, it can improve:
- Energy availability and endurance
- Force and exit exit
- Focus and cognitive function
- Muscle conservation
- Post-training recovery
- Reaction time and decision -making
THE International Society of Sports Nutrition (ISSN) Defines the moment of nutrients as strategic ingestion of nutrients to positively affect the performance and adaptations of the exercise (Kerksick et al., 2017).
The role of macronutrients in pre-training nutrition
1. Carbohydrates: primary fuel for exercise
Carbohydrates are the most effective energy source in the body, especially for moderate high intensity activity. The body stores carbohydrates in the form of glycogen in the muscles and the liver, which is exhausted during the exercise.
General carbohydrate guidelines:
| Timing before exercise | Carbohydrate recommendation | Example |
|---|---|---|
| 3 to 4 hours | 3–4 g / kg of body weight | Chicken and vegetable rice |
| 1 to 2 hours | 1–2 g / kg | Oatmeal with banana and honey |
| <1 hour | 0.5–1 g / kg of simple carbohydrates | Banana, sports drink, white bread with jam |
Adjustments specific to training:
- Ultra-endurance events: 3–4 g / kg
- Endurance sports: 2–3 g / kg
- Strength training: 0.5 to 2 g / kg
- Low intensity activity (<45 minutes): Optional, but 20 to 30 g of carbohydrates can help
Carbohydrates also influence central fatigueThis is particularly important in a prolonged or competitive environment where mental sharpness is important.
2. Protein: not only for post-training
Although often associated with recovery, proteins have consumed Before The exercise improves the synthesis of muscle proteins and limits muscle rupture during prolonged or resistance training.
Contribution of recommended protein:
- 0.2 to 0.5 g / kg of body weight
- Ideally combined with carbohydrates for increased absorption of amino acids and muscle protection.
Example of protein sources before training:
- ½ scoop whey protein in water
- 1 cup of skimmed milk
- ½ cup of non -greasy Greek yogurt
- 100 g grilled chicken
- 100g tofu or tempeh
Choose lean sources in fat to avoid delayed digestion and potential gastrointestinal distress.
Hydration before training: the forgotten pillar
Hydration is often overlooked, but it can directly affect performance, thermoregulation, concentration and risk of injury.
General guidelines:
- 2 to 4 hours before training: 5 to 10 ml / kg of body weight
- Aim: Pale yellow urine before training
- Include sodium in pre-training snacks (for example, Bretzels, soups) to promote water retention
Daily fluid objectives:
- Active men: ~ 3 liters / day
- Active women: ~ 2.2 liters / day
Hydration includes all liquids (water, tea, milk), but water should be the main source.
PRE-RESERINATION NUTRITION Based on time before training
| Time before training | Carbohydrate | Protein | Meal / snack ideas |
|---|---|---|---|
| 3 to 4 hours | 3–4 g / kg | 30–40 g | Chicken with quinoa, sweet potato, vegetables |
| 1 to 2 hours | 1–1.5 g / kg | 20–30 g | Bagel with peanut butter + protein smoothie |
| <1 hour | 20–50 g | 10–15 g | Banana + whey protein in the water, rice cake with jam |
Avoid meals rich in fat or fiber rich in training to reduce the risk of Gastrointestinal symptoms like nausea or cramps.
Additional pre-training advice
- Keep sources of portable carbohydrates at hand
Granola bars, dried fruits, bananas and Bretzels make excellent last -minute snacks. - Practice customization
Everyone digests food differently. Try your meals / snacks during training, not competition days. - Use caffeine judiciously
Moderate caffeine (3–6 mg / kg) can improve performance and vigilance, but excessive intake can cause dips or gastrointestinal distress. - Do not count only on supplements
Most pre-training products lack carbohydrates and protein. Whole food options offer a more complete nutritional profile. - Prioritize your overall diet
Daily nutritional models have more than any unique meal. Make sure balanced and carbohydrate and moderate protein meals throughout the day.
Summary of general recommendations
| Nutrient | Daily target for active individuals |
|---|---|
| Carbohydrates | 6–10 g / kg of body weight |
| Protein | 1.2 to 2 g / kg of body weight |
| Fat | 15 to 30% of the total calories |
| Liquid | 2.2 to 3.0 liters / day |
Plan at least 3 main meals And 2–3 snacks per day, spaced every 3 to 4 hours to maintain optimal energy and recovery status.
Final reflections: fuel for success
Pre-training nutrition can do or undo a training session. By understanding and applying the principles of nutrient synchronization, optimization of carbohydrates and proteins, and appropriate hydration, you prepare the ground for high performance and faster recovery.
For best results, work with a Dietitian recorded with a specialty of sports nutrition To refine your plan according to your body composition, your training calendar and your performance objectives.
References
- Dietitians of Canada. (2016). Nutrition and sports performance. Journal of the Academy of Nutrition and Dietetics116 (3), 501-528.
- Wildman, R. (2010). Sports nutrition and fitness. Delmar CENGUG LEARNING.
- Kerksick, CM, Arent, S., Schoenfeld, BJ, Stout, Jr, Campbell, B., Wilborn, CD,… & Kreider, RB (2017). Position stand of the International Society of Sports Society: Timing of nutrients. Journal of the International Society of Sports Nutrition14 (1), 33. https://doi.org/10.1186/s12970-017-0189-4
