¿Qué Comer Antes Y Después De Entrenar?

What to eat before and after training?

Knowing what to eat before and after the gym is essential to achieve the results you want. 

Have you ever wondered if you should eat before and after the gym or even if it is necessary to eat food when doing any physical activity?

The Prince of Rap thinking.

These are important questions, because what we eat makes a big difference in how we feel, how much energy we have, and the results we get when we exercise.

But don't worry, I share some tips that will help you make sure that you are consuming the appropriate foods before and after the gym.

What to eat before training

Woman prepares food to eat before physical activity.

In general, it is recommended to eat something before physical activity. This helps keep you from feeling dizzy or sleepy when exercising, especially if you do it in the morning. And if you have to watch your blood sugar levels, you shouldn't exercise on an empty stomach.

Outside of that, there are some people who prefer not to eat, if that's your case, that's fine, you shouldn't force yourself to eat either.

For those who are interested in what to eat before training, the recommendation remains to consume something to have enough energy for physical activity. With that said, carbohydrates and protein are the perfect combination to give your body a blast of energy.

Woman performs physical activity.

Carbohydrates are foods that when digested are converted into glucose. Later, that glucose is stored in our muscles as glycogen, which is the perfect fuel for our body when training. To get the necessary carbohydrates you can eat a small bowl of fruit, a slice of bread, oatmeal, or a granola bar before the gym.

On the other hand, protein helps the body to repair our muscles, especially after exercising with weights. You should choose proteins that are easy to digest so you do not feel upset stomach during exercise. So before training eat nuts, eggs, a slice of turkey or Greek yogurt.

Any ideas

Woman plans what to eat before training.

If you are only going to eat a small snack before physical activity, I recommend:

  • Apple with peanut butter.
  • Greek yogurt with granola and fruit.
  • Nuts and raisins.

If, on the contrary, you train after a full meal, consume:


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  • Oatmeal with low-fat milk and fruit.
  • Baked salmon with brown rice and vegetables.

Consider eating one to three hours before exercising.

What to eat after training

Woman holds an apple while training.

It is very important to eat after exercising, as it is necessary to replace that glycogen that we use during physical activity and help repair muscles.

Try to eat a balanced meal and be sure to include healthy carbohydrates and protein in your meals. Examples of carbohydrates can be: brown rice, lentils, whole wheat bread, fish, soy or chicken.

What we eat after exercise greatly affects results, so try to eat right after exercise, about 20 minutes later. You can eat even one snack while you wait for the opportunity to eat a full meal.

Any ideas

If you can't eat a full meal right away, eat:


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  • A slice of whole wheat bread with peanut butter and banana.
  • A glass of chocolate milk.

After physical activity prepare:

  • A vegetable omelet with avocado and a 1/2 cup of baked potatoes.
  • Steamed trout with baked sweet potato and sautéed spinach

One last tip

It is important to recognize that these are only recommendations, at the end of the day we all have different needs and preferences. You can experiment with these tips to see how they work for you, although to have a more personalized eating plan you should go to your trusted registered dietitian. This way you can ensure that you are consuming what is necessary to have the results you want.

Young man turns on a treadmill.

They say that drinking pure juices can help you lose weight. Be?: Click here to read: Myths About The Juice Diet To Lose Weight


Maria Silva

I constantly remember my town in Guanajuato, and what I miss the most is the people. Walk in the mornings and receive greetings, watch people busy with their tasks and enjoy the weather. Perhaps that is why I like to work in and for the community, because in this way I can surround myself with people whom I can help to take control of their health, through prevention. I have a degree in Psychology and another in Nutritional Sciences, concentrating on Dietetics. My work in the “Family Wellness Program” has helped me put both degrees into practice, as if it were a dance choreographed by the best teacher, which I dance every day and I love it! In my free time I like to exercise, read, spend time with my family and cook.