What I eat before training
My real routine as a student: no magic formulas and no expensive shakes. Just what works on busy mornings.
A meal with easy-to-digest carbohydrates and some protein, 60 to 90 minutes before training. That is it.
On days when I train in the morning, I usually have oats with banana, honey, and a spoonful of peanut butter. Coffee beforehand.
On days when I train in the afternoon, I make use of my regular lunch, with rice, protein, and vegetables, then eat a piece of fruit 30 minutes beforehand.
What the science says
- Pre-workout carbohydrates improve performance in sessions lasting longer than about 60 minutes or performed at high intensity.
- Caffeine at around 3 mg/kg, taken 30 to 60 minutes beforehand, improves performance in many sports.
How to apply it
- Test the timing and size of the meal because every stomach is different.
- Prioritize real food before considering a pre-workout supplement.
- Keep an emergency option, such as fruit + yogurt, for busy days.
Short, low-intensity sessions do not require a specific nutrition strategy. Do not copy someone else’s routine without testing it yourself.
notice.txt: This content is for educational purposes and was created by a nutrition student. It does not replace personalized guidance from a qualified professional.
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