What to eat before a workout when you don't have time
Many times, we have doubts like: Should I go out on an empty stomach or eat something before going for a run? And if I eat something, should it be a lot or a little? "I don't have time and I have to train, what could I eat to perform well in my workout?"
How many times have we asked ourselves these questions before a workout? Let's clarify these points to know how to eat well before training when there's no time.
Should I run on an empty stomach or eat something before running?
Often, it's a lack of knowledge, or simply the laziness to prepare something healthy for before training, that leads us to make the mistake of eating whatever quick thing is available. This, in turn, causes us not to have enough nutrients to perform in our workouts, as nutrition plays a fundamental role in sports performance. "A small snack before training is important to supply muscles with carbohydrates #BeUrbanRunning" We must admit that a small snack before training is important to supply muscles with carbohydrates, which help prevent and delay the onset of muscle fatigue and optimize our performance. We don't always have time to prepare the most optimal food for that moment, but we can always bring or find alternative foods to get by.
What to eat before going out to train
Timing is also key to knowing what to eat before training: Case 1. If we are closer to our training time, the amount of food should be smaller and we should choose foods that are easier to digest, such as fruit, dairy, energy bars. This is because if we consume an excessive meal or foods rich in fats like pastries, cookies, etc., the stomach will need more time to digest, and there will be less blood available to the muscles.
What to eat for lunch or an afternoon snack when you're in a hurry
If our question is what to eat for an afternoon snack or lunch when I'm in a hurry and want my muscles to have what they need before a workout, the answer will be fast-absorbing carbohydrates from fruit, bars, dairy, not too heavy, which will give you energy for your workout. The amount of calories to ingest will also depend on whether it's a boy or a girl, weight, and other circumstances.
What to eat at midday if you're going to train without going home first
Case 2. If the time to run is further away, we will have to ingest a greater quantity of foods with carbohydrates, but we will always avoid fattier meals. If the question is what to eat at midday if we have a training session in the afternoon and don't have time to go home to eat, a good option is to bring a container prepared with pasta or rice, salad or vegetables of your choice, and some protein (meat or fish) as a cold pasta or rice salad. It's a good source of energy and can be transported anywhere.
Healthy sandwiches, a good option to eat when there's no time
We can also eat healthy sandwiches; a vegetable sandwich with tuna, tomato, egg, onion, lettuce, etc., would complete the variety we need in a balanced meal, and a piece of fruit for dessert. Definitely, the most recommended is to eat between one and four hours before; always respecting the minimum period of one hour to aid digestion.
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