Food and supplements before training

The food and supplements consumed before training play a crucial role in an athlete's progress. Indeed, it is thanks to them that our body gets the necessary energy to perform. So, what foods and supplements should you prioritize?

Table of Contents:

1. Why is pre-training nutrition essential?
2. Adapting your diet
3. Foods to eat before your workout
4. Supplements to take before your workout

Why is pre-training nutrition essential?

The choice of diet is a crucial step in an athlete's progress, but also for the overall well-being of the body. It is important not to start a workout on an empty stomach, or with a diet that is too low in calories and/or not balanced enough.

To exert effort, the body needs fuel from protein, carbohydrates, and fats. It is from these nutrients that the body will draw its strength. Indeed, having good nutrition before training has two objectives:

• Provide energy to the body to perform;
• Start preparing for post-session recovery;
• Improve your performance.

Adapting your diet

Your pre-session meal will obviously adapt to your day and your usual meals: if you have a morning session, breakfast will be your pre-workout meal. Furthermore, depending on the intensity of your session, it's important to space out the meal from the exercise. For running, for example, it's better to eat well in advance (2-3 hours) so that the meal doesn't weigh heavily on your stomach.

Needs vary from person to person: some athletes can eat just before and have good digestion. The important thing is to adapt on a case-by-case basis, depending on how you feel and the type of exercise.

Foods to eat before your workout

The case-by-case approach also applies to the quantity and choice of foods: depending on your body type and type of training, nutrient intake varies greatly. Endurance athletes will prioritize a high carbohydrate intake, while strength athletes will prioritize protein. That's why a mix of both is generally recommended to help, on the one hand, provide the body with energy through carbohydrates, and on the other hand, develop muscle mass through proteins.

Morning session:

• Oatmeal
• 0% fat quark + honey
• Fruit

Session after lunch or dinner:

• Carbohydrate dose: Rice (whole or brown), sweet potato, quinoa
• Protein dose: Chicken, turkey, egg, tofu

Afternoon session (snack):

• Bread with jam or honey
• Or quark with fruit, honey or cereals

Meal (snack) before Kilian Hagen's session, dietitian and sports coach:

• A bowl of oatmeal + coconut
• A protein shake
• Fresh fruit: banana, apple, etc.

Supplements to take before your workout

Natural Caffeine: Taken one hour before training, caffeine quickly and effectively boosts physical performance. Composed of 95% pure caffeine and derived from green arabica coffee beans, Nutrimuscle caffeine is natural and high-quality. Its intake particularly impacts strength, power, and endurance sports. By stimulating the body, caffeine also contributes to accelerating metabolism and burning fat.

Mix focus : This supplement works through the synergy of its ingredients, which helps increase concentration and boost an athlete's motivation during a prolonged sports session. It primarily acts on energy, brain health, and neurotransmission. Mix Focus should be taken 30 minutes to 1 hour before training to prevent eye, nervous, and physical fatigue.

Peak ATP Booster : Taking one capsule 30 minutes before a sports session can increase ATP levels: a molecule that provides energy to the body. It notably helps improve physical performance, strength, and resistance to effort.

Musclepump Pre-workout - caffeine-free : This blend of amino acids (Arginine, Citrulline, Beta-Alanine, BCAA) optimally prepares the body for effort: it increases muscle pump thanks to NO (nitric oxide) production, delays fatigue, and improves strength and endurance. We recommend 5 teaspoons 30 minutes to 1 hour before exercise.

Beta-Alanine : This amino acid delays the onset of fatigue by helping to neutralize the acid generated during intense muscular effort. It converts into carnosine once it reaches the muscles. Carnosine helps increase strength, improves endurance, and limits muscle inflammation. To benefit from its properties, three capsules 1 hour before training are recommended.

Our video on pre-workout nutrition and supplements