What to eat for breakfast before or after the gym?

Going to the gym or doing any other type of exercise requires energy and good nutrition, as well as getting adequate rest. This is what science has been saying for years. For this reason, when you are to have breakfastBefore or after training it is important to plan what to eat to accompany the effort with nutrients. So: what do you eat for breakfast anyway?

The first thing to do is dispel the myth that you bring a heavy backpack for breakfast. It was said, for a long time, that it was the most important meal of the day, to break the fast of many hours of the night. Although it is important, It is no more so than other foods. of the day. In this sense, several studies ensure that overall importance should be given to the meals of the day and not just one.

Another topic related to breakfast and training is the question of whether it is better to do one before the other. The reality is that this there is no clear answer, since it depends on the objectives and time available to each person, which will also be linked to obligations after breakfast time. Many studies say that exercising on an empty stomach is a good option for losing weight, but many nutritionists still recommend eating breakfast instead of fasting.

The truth is that, in most cases, specialists will agree on what to do physical activity It burns energy from our body, which must then be recovered. If you intend to have a great breakfast before training, it is advisable to do it one or two hours before, to avoid interruptions in digestion and make the most of what you ingest. If breakfast is eaten later, then it must contain nutrients that restore it “fuel“.

What to eat for breakfast before or after the gym?

Obviously, nutritional needs will depend on the person’s weight, activity level, age and health status. Moreover, not all workouts are the same nor do you work towards the same goals: it could be losing weight, recovering from an injury, gaining muscle mass, toning up, etc. So, it is always advisable to talk to experts to guide us on that path.

When planning our morning meal, before or after the gym, we must keep in mind that what we eat must provide us balanced nutrients. Such a considered breakfast must contain carbohydrates (fruit, oats, cereals, etc.), proteins (dairy products, eggs) and fats (olives, avocados, nuts).

If we go to breakfast after training, it must contain more nutrients, since the physical effort will be carried out with the reserves accumulated during the night. If breakfast is earlier, as mentioned, we must give the body time so you can assimilate what you have ingested and plan appropriately, with the necessary time.

In conclusion, a full breakfast and balanced is essential to be able to face the day with energy, avoid the sugar crashes that make us snack between meals, and even more so if we do physical activity.

Some ideas for healthy, simple and delicious breakfasts

• Scrambled eggs with avocado and wholemeal toast.
• Wholemeal toast with nut butter and chopped strawberries.
• Greek yogurt with flaked almonds or walnuts and red fruits.
• Wholemeal burrito (quicks) with a mixture of whole eggs and egg whites, cheese, beans and salsa.
• High-fiber cereals with milk, nuts and fruit.
• Wholemeal toast with cream cheese and salmon.
• Soaked overnight oats made with milk, chia seeds, diced fruit and nuts.
• Wholemeal toast with cream cheese, avocado and chicken feta. Serve with tomato.
• Fruit with yogurt and granola.
• Rice crackers with peanut butter and banana.