Having the right meal before working out might be as crucial as what you eat on a daily basis for your entire wellness. Working out on an empty stomach or even having long periods between meals, allows for glucose within the body to reach a fasting state. If we start training in these conditions, chances are you might feel groggy, dizzy and even faint if your exert high amounts of stress.


Moreover if your training or working out in a long session (more than 90 min) you will be needing glucose constantly circulating in the blood. When you haven’t eaten for a long period of time glucose levels go down, and in the need of energy (when you start working out) the body reaches for glycogen, which is the form glucose stored within muscles and liver. Depletion process starts then and if you are in for a long workout you will be “hitting the wall”, making your workout a poor training session in the lack of energy.

So having a balanced meal before working out in a high intensity zone or for long periods will definitely change the result of your training session.

Ideally a pre workout meal should meet the following requirements:

  • Provide liquid to mantain hydration
  • Be low in fat and fiber to facilitate gastric emptying and minimize gastrointestinal distress
  • Be high in carbohydrate to maintain blood glucose and maximize glycogen stores
  • Be Moderate in protein
  • And most important familiar foods to the athlete, never experiment food or preparations on competitions

Following this guidelines, here’s a perfect breakfast/meal as a preworkout boost.
Try to eat 1:30 hours before your training starts, otherwise you might feel discomfort while training, since your body is trying to figure out what to do first between working out or digesting food. If you want to know more about recovery or post workout meals go here.

PreWorkout Boost Smoothie (serves 1)

1 1/2 banana
2 teaspoons peanut butter
1 teaspoon of almond cream (if you don’t have any no worries add a tablespoon of almonds instead)
5 spinach leaves
1-2 teaspoons of cinnamon
1/3 cup of water


1. Add everything to the blender and blend.






*1 American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. ”Nutrition and Athletic Performance” 2009


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Categorías: Breakfast, Drinks, Recipes, Sides

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