{"id":534191,"date":"2024-03-14T15:30:37","date_gmt":"2024-03-14T14:30:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=534191"},"modified":"2024-05-02T15:16:21","modified_gmt":"2024-05-02T13:16:21","slug":"what-to-eat-before-and-after-a-workout-to-reach-maximum-results","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/","title":{"rendered":"Pre-Workout Sport Nutrition: What (not) to Eat Before A Workout?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#Why_should_you_eat_before_a_workout\" title=\"Why should you eat before a workout?\">Why should you eat before a workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#6_benefits_of_a_pre-workout_meal\" title=\"6 benefits of a pre-workout meal\">6 benefits of a pre-workout meal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#What_food_should_not_be_included_in_a_pre-workout_meal\" title=\"What food should (not) be included in a pre-workout meal?\">What food should (not) be included in a pre-workout meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#Pre-workout_meals_for_weight_loss\" title=\"Pre-workout meals for weight loss\">Pre-workout meals for weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#Pre-workout_meals_for_muscle_growth\" title=\"Pre-workout meals for muscle growth\">Pre-workout meals for muscle growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#Tips_on_pre-workout_meals\" title=\"Tips on pre-workout meals\">Tips on pre-workout meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#What_foods_prior_to_working_out_are_not_suitable\" title=\"What foods prior to working out are not suitable?\">What foods prior to working out are not suitable?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#How_to_time_your_pre-workout_meal_correctly\" title=\"How to time your pre-workout meal correctly?\">How to time your pre-workout meal correctly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#Which_supplements_are_suitable_before_working_out\" title=\"Which supplements are suitable before working out?\">Which supplements are suitable before working out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Not only beginners frequently wonder what is the best to eat before a workout and whether it is better to engage in sports on an empty stomach. Pre-workout food can influence quite a lot <strong>how you feel during a workout, how much energy you have, when you start to get tired<\/strong> and last but not least your overall sports performance. That&#8217;s why it&#8217;s important to plan carefully to get the most out of it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eating before a workout is tackled by those with different goals. Those who want to lose weight most often discuss the benefits of fasted exercise as a tool for more rapid results. Bodybuilders and other strength athletes, on the other hand, are interested in <strong>how best to eat to promote muscle growth and recovery.<\/strong> But you can&#8217;t forget about endurance athletes who are trying to optimise their diets so that they <strong>don&#8217;t run out of energy during long training sessions.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It must be said that individual preference plays a major role in this regard. Someone can eat a big lunch and after half an hour can perform at maximum capacity in training without any problem. Another person after the same meal will be unfit for some time and will be more likely to exercise only after <strong>fasting for a few hours.<\/strong> Most people, however, are best suited to something in between, where they eat enough to be able to digest the meal for the most part by the time they workout, without being surprised by hunger during the workout. How to achieve this? Let&#8217;s dive into the ins and outs of <strong>pre-workout sports nutrition<\/strong> together and find out exactly how to do it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this article you will find tips for these pre-workout foods:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pre-workout-porridge\" style=\"border-radius:0px\">Porridge<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#eggs-bread\" style=\"border-radius:0px\">Eggs<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#yoghurt-granola\" style=\"border-radius:0px\">Yoghurt with muesli or granola<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#smoothie\" style=\"border-radius:0px\">Smoothie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#protein-pancakes\" style=\"border-radius:0px\">Protein pancakes<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bread\" style=\"border-radius:0px\">Bread<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-foods\" style=\"border-radius:0px\">Complex foods<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#complex-plant-based-foods\" style=\"border-radius:0px\">Complex plant-based foods<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#tortilla\" style=\"border-radius:0px\">Tortilla<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#fitness-cake\" style=\"border-radius:0px\">Fitness cake<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#protein-snacks\" style=\"border-radius:0px\">Protein snacks<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_should_you_eat_before_a_workout\"><\/span>Why should you eat before a workout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before we get into specific recommendations, let&#8217;s summarise the <strong>main function and benefits of pre-workout food<\/strong>. If you understand why you should be concerned about what to put in your stomach before working out, you&#8217;ll probably give it more thought. On the other hand, you cannot think of pre-workout food as some kind of game changer that will immediately push your performance to the level of a professional athlete. It always depends on what you <strong>have eaten in the context of your last couple of days and weeks.<\/strong> For athletes in particular, this is the total energy, carbohydrate and protein intake for a day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, <strong>pre-workout food can have a major impact on your overall performance,<\/strong> which will ultimately affect your progress in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">weight loss<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-commandments-for-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">building muscle mass<\/a>&nbsp;or maintaining performance during training or competition.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"The benefits of eating before workouts\" class=\"wp-image-532176\" title=\"The benefits of eating before workouts\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/si_nives_oresnik_072023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_benefits_of_a_pre-workout_meal\"><\/span>6 benefits of a pre-workout meal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Provides energy for your workout<\/h3>\n\n\n\n<p>The most efficient <strong>source of energy for athletic performance is carbohydrates.<\/strong> During workouts, it is easiest for your body to use blood sugar (glucose). Once it starts to run out, it switches for the most part to <strong>burning stored carbohydrates or glycogen.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pre-workout meal with carbohydrates will <strong>quickly provide the available energy for your workout.<\/strong> Thanks to this, you can exercise for longer, at a higher intensity and can reach your full potential. The function of carbohydrates from a pre-workout meal as a source of energy is even more important for workouts that last<strong> longer than 45 minutes.<\/strong> Likewise after a prolonged fast, for example after an 8-hour sleep.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">&nbsp;[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. May help delay fatigue<\/h3>\n\n\n\n<p>Everyone has experienced a drop in energy during a workout. Suddenly you don&#8217;t have the strength left for the next repetition or you feel like you can&#8217;t even run 10 metres anymore. This happens most often when your muscle glycogen stores run out and your body switches to<strong> burning fat.<\/strong> However, this energy system is more complex, which can slow you down. It&#8217;s like switching from a sports car to a city car with less power.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A number of factors influence when a lack of energy catches up with you, such as the previous day&#8217;s diet, the food you ate before the workout, the intensity of the workout, or what you did hours before. However, if you <strong>make sure your pre-workout meal has sufficient<\/strong> <strong>carbohydrates,<\/strong> you&#8217;ll replenish your available energy quickly. You&#8217;ll delay the feeling of fatigue while saving your energy stores in the form of muscle glycogen for later in your workout.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg\" alt=\"Why should you eat before a workout?\" class=\"wp-image-532192\" title=\"Why should you eat before a workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1267079874-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Promotes muscle protection<\/h3>\n\n\n\n<p>Protein from pre-workout meals is mainly associated with muscle protection. While this nutrient is more often addressed after exercise to aid recovery, it also has its place and purpose during the pre-workout period. With protein, you replenish <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/amino-acids-classification-functions-in-the-body-effect-on-athletic-performance-and-the-best-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amino acids<\/a>, which are the <strong>building blocks of muscle mass.<\/strong> You will thus support an <strong>anabolic environment<\/strong> in which the formation of muscle mass prevails over its breakdown (catabolism). In addition, some amino acids, such as <a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>s, can serve as a source of energy needed for athletic performance. As a result, <strong>you reduce the risk of the body using muscle mass as an energy source.<\/strong>&nbsp;<sup>[3\u20134]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Contributes to the regulation of body temperature<\/h3>\n\n\n\n<p>Sports performance is influenced not only by food, but also by fluid intake. <strong>Adequate hydration is important for proper muscle and joint function,<\/strong> but also for <strong>body temperature regulation.<\/strong> Dehydration, on the other hand, can lead to overheating, feeling tired and weak. However, this does not mean that you should pour two litres of water into yourself just before a workout. Fluids need to be replenished continuously.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[5, 8]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg\" alt=\"Pre-workout food and recovery\" class=\"wp-image-532208\" title=\"Pre-workout food and recovery\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Supports regeneration<\/h3>\n\n\n\n<p>A pre-workout meal can also support recovery after your workout. By <strong>not having to dip into your own energy reserves as much, the body will replenish what it needs more quickly after exercising.<\/strong> It can then use the amino acids from the protein immediately to repair the muscles strained by the workout. Adequate hydration also plays a key role here, which helps to more <strong>efficiently flush out waste substances produced by the metabolism of energy<\/strong> during exercise. Better recovery can thus be felt in terms of reduced post-workout muscle soreness, or DOMS (Delayed Onset Muscle Soreness). <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[6]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Supports your targets<\/h3>\n\n\n\n<p>A well-chosen pre-workout meal can boost your athletic performance. By being able to <strong>exercise longer and harder, you will burn more calories and promote weight loss.<\/strong> At the same time, your muscles will get a bigger boost, which in turn will be appreciated by strength athletes who want to build muscle mass. In turn, endurance athletes benefit from <strong>delayed fatigue,<\/strong> allowing them to train longer and at a higher intensity. However, other athletes who are involved in team or competitive disciplines will also benefit.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7\u20138]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"\" class=\"wp-image-532224\" title=\"Pre-workout meals and losing weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_food_should_not_be_included_in_a_pre-workout_meal\"><\/span>What food should (not) be included in a pre-workout meal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>How to replenish energy before a workout to obtain all the benefits mentioned above? Ideally, by preparing a complex, yet easily digestible meal. The goal is to <strong>take in the optimum amount of energy and nutrients,<\/strong> but at the same time not overload the digestive tract for too long.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thus, a pre-workout meal typically contains a<strong> higher proportion of carbohydrates and a smaller portion of protein and fat.<\/strong> Each of these nutrients has its own function and you will find suitable and less suitable sources. However, individual tolerance and preference has the final say in choosing a particular meal. In fact, everyone may prefer something different before a workout.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which factors influence pre-workout food?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>daily energy and nutrient requirements for athletes<\/li>\n\n\n\n<li>food from the previous day<\/li>\n\n\n\n<li>overall meal allocation for the day<\/li>\n\n\n\n<li>duration and intensity of the workout<\/li>\n\n\n\n<li>supplementation during and after workouts<\/li>\n\n\n\n<li>workout time<\/li>\n\n\n\n<li>individual preference<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you also wondering what your post-workout meal should contain? Find out in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What to Eat After a Workout? The Best Meals and Supplements for Bodybuilders and Endurance Athletes.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28621,51493,32899,75292,48139,36625,85888,85888,48844,62824,65830,258,3807,6672,6454\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Carbs before a workout<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Main function:<\/strong> Source of energy for power.<\/li>\n\n\n\n<li><strong>Recommended amount:<\/strong> 1-4 g\/kg body weight 1-4 hours before working out. This means that you can give yourself, for example, 4 g\/kg four hours before exercise or 1 g\/kg an hour before the start of your workout. Adjust the amount of carbohydrates to the time, but also to the duration of the workout. For example, if you go for a 2-hour run, you will need a larger amount than if you go to the gym for an hour.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[9\u201310]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Suitable sources of carbohydrates before working out<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you&#8217;re not going to work out for an<strong> hour or more, feel free to have complex carbohydrates,<\/strong> which release energy gradually.<\/li>\n\n\n\n<li>If you have less than an hour before your workout, choose simple carbohydrates (sugars) that don&#8217;t put as much strain on digestion.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, keep in mind that <strong>sugars should not make up more than 10% of your total energy intake.<\/strong> The exception is athletes, who can usually afford to eat a higher amount of simple sugars due to their higher energy expenditure.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Complex carbohydrates:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Oatmeal<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pasta<\/a>, bread, bulgur, couscous, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a>, rice cakes, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">instant porridge<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wheat-tortilla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortilla<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-granola-with-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granola<\/a>.<\/li>\n\n\n\n<li><strong>Simple carbohydrates: <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fruit<\/a>, fruit snacks, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/honey\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">honey<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">energy gel<\/a>, glucose or dextrose.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Inappropriate sources of carbohydrates before working out<\/h4>\n\n\n\n<p>On the other hand, foods that have a <strong>higher proportion of fat<\/strong> are less suitable before working out. These take a little longer to digest and could cause digestive problems during your workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sweets (biscuits, chocolate, wafers), chocolate-covered nuts, sweet pastries (croissants, homemade buns, cakes), ice cream<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to have something sweet once in a while before a workout, fruit jelly candies, for example, are a better option as they are quickly digested.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Want to learn how carbohydrates work in the body? Then you shouldn&#8217;t miss this article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Carbohydrates: Classification, Sources, Digestion, Functions in the Body and Optimal Intake.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Why should you eat carbohydrates before working out?\" class=\"wp-image-532240\" title=\"Why should you eat carbohydrates before working out?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Protein before a workout<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Main function:<\/strong> protection of muscle mass, supports regeneration.<\/li>\n\n\n\n<li><strong>Recommended amount:<\/strong> There is no uniform recommendation yet, but most people are satisfied with a serving of 10-25 g of protein at least one hour before a workout. It is more important to maintain your daily protein intake, which for athletes ranges from 1.4-2 g\/kg body weight.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[9]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Suitable sources of protein before working out<\/h4>\n\n\n\n<p>Before exercising, it is crucial to choose <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">foods that are high in protein <\/a>and low in fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lean meat (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chicken-breasts-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chicken<\/a>, turkey breast), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish<\/a>&nbsp;(<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna in brine<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/salmon-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salmon<\/a>, cod), seafood (prawns), dairy products (white yoghurt, low or semi-fat quark, hard cottage cheese with lower fat content), lean ham, eggs or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">egg whites<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein bars.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Inappropriate sources of protein before working out<\/h4>\n\n\n\n<p>Avoid protein with a higher fat content about 2 hours before training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fatty meats (pork neck, prime beef, minced meat), offal, fatty dairy products (creamy and mouldy cheeses, creamy yoghurt), fried meats, cold cuts (sausages, sliced meats), vegan burger alternatives<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Some people may also have a hard time tolerating legumes<\/strong> (lentils, peas, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beans<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chickpeas<\/a>) before a workout, which are a great source of plant protein but also have a high amount of fibre. The latter can cause problems especially for people with more sensitive digestion.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you also curious about what protein intake is appropriate for you based on your goal? Find out in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/when-and-how-much-of-protein-to-take-for-achieving-maximum-result\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Much Protein to Eat for Muscle Growth, Weight Loss, Endurance Training or Pregnancy?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg\" alt=\"Why should you eat protein before a workout?\" class=\"wp-image-532256\" title=\"Why should you eat protein before a workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_8478-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Fats before a workout<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Main function:<\/strong> Source of energy for long, low-intensity endurance exercise (e.g. longer rides or runs). Shorter strength exercises (up to 45 minutes) or HIIT, for example, can usually be done without any fat in a pre-workout meal. In addition, the body can also draw on its own fat stores.<\/li>\n\n\n\n<li><strong>Recommended amount:<\/strong> There is no uniform recommendation yet, but <strong>5-15 g per serving at least one hour before a workout<\/strong> is typically well tolerated.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Suitable sources of fat before working out<\/h4>\n\n\n\n<p>When adding fat to your food, consider that most <strong>protein foods naturally contain fat<\/strong> (meat, dairy, eggs). In these cases, sometimes there is no need to add another source of this macronutrient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Endurance athletes in particular have taken a liking to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/mct-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MCT oil<\/a>&nbsp;in recent years. Unlike conventional oils, they are <strong>quickly digested and the body can immediately use them as a source of energy<\/strong> that lasts for long workout sessions. However, they may not suit everyone and it is advisable to test their tolerance by using a small amount first. However, in a small serving you can also add other sources of fat to your meal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/oils\" class=\"ek-link\">olive<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">canola<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/rbd-coconut-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">coconut<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">flaxseed<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-virgin-avocado-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">avocado<\/a> oil, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts and seeds<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nut butters<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Inappropriate sources of fat before working out<\/h4>\n\n\n\n<p>In the case of pre-workout fats, it&#8217;s <strong>more often the quantity that&#8217;s the problem rather than the specific source.<\/strong> Fats themselves are digested more slowly, plus they could slow down the absorption of carbohydrates and other nutrients. <strong>Undigested food in the stomach can then cause serious digestive problems<\/strong> during a workout, negatively affecting it, or the athlete may not even be able to complete it. In addition to quantity, it is also necessary to watch the source of fats and watch your intake of saturated fats and trans fats in particular, which are often associated with a higher risk of cardiovascular disease.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lard, bacon, cream, fast food, ready-made food, solidified fats (sweets, chocolate toppings, filled biscuits), fried food<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the function of fats in your diet and suitable sources, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Healthy and Unhealthy Fats: Which Foods to Eat and Which to Avoid?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg\" alt=\"Should you eat fats before a workout?\" class=\"wp-image-532272\" title=\"Should you eat fats before a workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/PREDAJNA_OKT-9.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Fluids before working out<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Main function:<\/strong> To maintain adequate hydration, which is crucial for muscle function, thermoregulation and overall physical performance.<\/li>\n\n\n\n<li><strong>Recommended amount:<\/strong> 500 ml of fluid two hours before working out and then 125-250 ml of water 10-20 minutes before the workout. In case of warm weather or long endurance activities, it is recommended to drink more. In total, <strong>everybody should drink 30-45 ml of water per kg of body weight per day. <\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Suitable pre-workout beverages<\/h4>\n\n\n\n<p>Before a classic strength training session, <strong>plain water<\/strong> is usually enough. However, if you are preparing for a long endurance activity (long run, cycling), you can also <strong>support hydration with an<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/rehydrate-ion-supply-drink-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ion supply drink with electrolytes<\/strong><\/a>. Most athletes are comfortable with an isotonic drink that has the optimal ratio of <a href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">electrolytes<\/a> to carbohydrates. With sugary drinks (juice), you need to take into account that you will also be ingesting sugars, which should also be included in your total carbohydrate intake before a workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>water, tea, diluted juice, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ion supply drinks <\/a>(isotonic), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-coconut-water-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">coconut water<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Want to learn more about sports drinks and their use in various activities? Read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i kter\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda? (opens in a new tab)\">Sports Drinks: When to Drink an Ionic Drink and During Which Activities Is Water Enough?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Inappropriate pre-workout drinks<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alcohol, juice, lemonade, sparkling water (just before a workout &#8211; risk of bloating), milkshakes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering why a sufficient fluid intake is so important and what dehydration can cause, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Not Drinking Enough Fluid Affects Your Health.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png\" alt=\"Why drink before working out?\" class=\"wp-image-532288\" title=\"Why drink before working out?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/MG_7201-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pre-workout_meals_for_weight_loss\"><\/span>Pre-workout meals for weight loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maybe you&#8217;re also <strong>wondering what to eat before a workout when you&#8217;re trying to lose weight?<\/strong> Many people still believe that they will do best if they workout in the morning on an <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fasted-workouts-a-myth-or-an-effective-way-to-lose-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">empty stomach<\/a> while losing weight. From this they are hoping for an increased burning of body fat and a faster metabolism during the day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unfortunately, studies do not confirm these effects. The failure of this method may be due to the fact that <strong>without a prior meal, you cannot perform as well<\/strong> as if you had eaten before working out. You may feel weaker and more fatigued sooner. In addition, you may get hungry after a workout and end up eating more food overall during the day than if you had eaten before the workout. Thus, you may not be able to meet the main criterion for weight loss, which is to be in a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calorie deficit<\/a> (energy expenditure is higher than energy intake). But there are still exceptions, and some really enjoy training fasted and get better results than if they eat. This again confirms the need for nutrition to be personalised in all aspects.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[14\u201315]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>And so what to eat before working out early in the morning?<\/strong> If you have a workout first thing after waking up, try to at least eat a small meal before it. This could be a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lyophilized-banana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">banana<\/a>, toast or rice cake with a slice of ham or low-fat yoghurt. <strong>This will give you at least a little energy, probably make your workout more enjoyable and produce a better performance.<\/strong> In case you are unable to even get a piece of banana into you, focus on the last meal of the previous day (dinner, second dinner). This should contain a higher proportion of carbohydrates, which you can then use as an energy source for your morning workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in how to lose weight, you should definitely not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> The Simple Basics of Weight Loss: You Will Be Surprised What&#8217;s Really Important.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Should you eat before working out for weight loss?\" class=\"wp-image-532304\" title=\"Should you eat before working out for weight loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1158248536-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pre-workout_meals_for_muscle_growth\"><\/span>Pre-workout meals for muscle growth<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutritional timing is also addressed by bodybuilders and strength athletes who want to support muscle growth with appropriately chosen meals around their training. Fasted workouts are usually avoided because <strong>they want to prevent catabolism, i.e. muscle burning.<\/strong> Therefore, they try to eat at least a small meal containing both carbohydrates and protein before working out. However, they pay more attention to the post-exercise meal, which they consume within the anabolic window to maximise recovery.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, according to current studies, it seems that <strong>pre-workout food has a similar effect on muscle growth as does post-workout food.<\/strong> The key is to eat enough protein within a few hours around your workout and meet your total daily intake. This way, there&#8217;s no need to focus too much on having to run to the locker room right after your workout and drink a post-workout <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gainer<\/a> so you don&#8217;t accidentally miss out on the earned gains. Simply have your protein or complex meal at home.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[16]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Want to learn more about how to gain muscle? Learn all about the training and nutrition in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What to Eat and How to Exercise to Finally Gain Muscle?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tips_on_pre-workout_meals\"><\/span>Tips on pre-workout meals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preparing a pre-workout meal doesn&#8217;t have to be lengthy or complicated. You can choose from sweet and savoury options, as well as finding inspiration from our pre-workout snacks. <strong>Adjust your meal portion to the time of day, pre-workout time and daily energy intake. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pre-workout-porridge\">1. Pre-workout porridge<\/h3>\n\n\n\n<p>Porridge is based on oatmeal, quinoa, instant rice or buckwheat. They are s<strong>imple to prepare, easy to digest,<\/strong> and when you mix in a protein, a piece of your favourite fruit and a spoonful of peanut butter, you have a complete meal. <strong>Rice porridge is the fastest to digest<\/strong> and is well tolerated even an hour before a workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-post-workout-high-protein-porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oatmeal with protein, peanut butter and fruit<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-pre-workout-rice-porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rice porridge that&#8217;s ready in seconds<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-brownie-baked-oatmeal-with-peanut-butter\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">baked brownie porridge<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-winter-semolina-pudding-with-apples-and-cinnamon-butter\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">semolina porridge<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-oatmeal-with-poached-egg\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">savoury porridge with egg<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-porridge-with-apples-poppy-seeds-and-cinnamon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa porridge with apple&nbsp;<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg\" alt=\"Pre-workout porridge\" class=\"wp-image-532322\" title=\"Pre-workout porridge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-842431756-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"eggs-bread\">2. Eggs with bread and vegetables<\/h3>\n\n\n\n<p>Eggs are a favourite food with a high content of valuable nutrients. However, they have a higher fat content in the yolk, so it is better to <strong>combine whole eggs with<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pure egg whites<\/strong><\/a>. Prepare them boiled or scrambled. An omelette is also great, or you could try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-breakfast-egg-muffins-with-cottage-cheese-ham-and-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">egg muffins<\/a>. Add wholemeal bread as a source of carbohydrates and add some fresh vegetables to your meal. It&#8217;s best to have your meal with eggs no later than 2 hours before your workout, as egg protein takes a little longer to digest than whey.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Take inspiration from our recipes:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegetable-egg-stew\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetable stew with egg<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-breakfast-egg-muffins-with-cottage-cheese-ham-and-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">breakfast egg muffins<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-three-egg-recipes-for-breakfast\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">eggs for breakfast 3 ways<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering what eggs contain and what their benefits are, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-great-reasons-to-eat-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Reasons to Eat Eggs.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg\" alt=\"Pre-workout eggs\" class=\"wp-image-532338\" title=\"Pre-workout eggs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-491700470.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"yoghurt-granola\">3. Yoghurt with muesli or granola and fruit<\/h3>\n\n\n\n<p>There&#8217;s nothing easier than grabbing 0% white or Greek yoghurt from the fridge, topping it with your favourite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-granola-with-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granola<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-muesli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muesli<\/a> and throwing in a sliced banana. In no time, you&#8217;ll have a tasty snack ready to give you a boost of energy before your workout. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/oats\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Oatmeal<\/a> with a few nuts and freeze-dried fruit is also great in yoghurt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Be inspired with our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-frozen-yoghurt-with-fruit-chocolate-granola-and-nuts\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">frozen yoghurt with fruit, chocolate granola and nuts<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-homemade-nut-granola\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">homemade nut granola<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crispy-granola-with-nuts-and-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">crunchy granola with nuts and quinoa<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg\" alt=\"Pre-workout yoghurt\" class=\"wp-image-532354\" title=\"Pre-workout yoghurt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_mikulas_vereb_022022_03.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"smoothie\">4. Fruit smoothie with protein, yoghurt or quark<\/h3>\n\n\n\n<p>A smoothie is the perfect choice when you don&#8217;t have time to prepare a larger meal but need an <strong>easily digestible source of nutrients.<\/strong> But be careful not to forget anything or overdo it with the amount of fruit or fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to prepare a balanced smoothie?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Choose a liquid &#8211; plain water, milk, a plant-based drink (almond, soy, rice) or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-coconut-water-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">coconut water<\/a>.<\/li>\n\n\n\n<li>Add one serving of fruit &#8211; banana, kiwi, pear, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lyophilized-peaches-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"broskev (opens in a new tab)\">peach<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lyophilized-blueberries-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"bor\u016fvky, (opens in a new tab)\">blueberries,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/raspberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">raspberries.<\/a><\/li>\n\n\n\n<li>Add protein &#8211; <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" class=\"ek-link\">pr<\/a><a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tein<\/a>, low-fat yogurt or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/tag\/farmer-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quark<\/a>.<\/li>\n\n\n\n<li>Select a source of fat &#8211; peanut, almond, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cashew<\/a> or other <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/nut-butters\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nut butters<\/a>.<\/li>\n\n\n\n<li>Flavour as desired &#8211; cinnamon, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-cocoa-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cocoa<\/a>, low-calorie <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calorie-free-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">syrup<\/a>&nbsp;or other sweetener.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Be inspired with our recipes:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-refreshing-protein-smoothie-from-forest-fruit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">refreshing forest fruit protein smoothie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-peanut-butter-banana-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">banana-peanut smoothie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-carrot-cake-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">a smoothie that tastes like carrot cake<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/3-healthy-smoothie-recipes-chocolate-apple-beetroot-spinach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">3 smoothies recipe<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>All you need to know about how to prepare a nutritionally balanced smoothie can be found in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Prepare a Healthy and Nutritious Smoothie Step by Step.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg\" alt=\"Pre-workout smoothie\" class=\"wp-image-532370\" title=\"Pre-workout smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1243466187-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-pancakes\">5. Protein waffles or pancakes with fruit<\/h3>\n\n\n\n<p>If you&#8217;re a lover of sweet foods, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/crepes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pancakes<\/a> or waffles enriched with protein or other protein will surely please your palate. For the quickest and easiest preparation, reach for a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein waffle or pancake mix<\/a>. Serve them with yoghurt, a dollop of nut butter and fresh fruit or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/jammy-spread-gymbeam.html\">jam<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Be inspired with our recipes:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-3-recipes-for-delicious-and-fluffy-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fluffy pancakes 3 way<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-banana-oat-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oatmeal banana pancakes<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-kefir-pancakes-full-of-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kefir pancakes packed with protein<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spelt-pancakes-with-fruit-and-peanut-butter\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spelt pancakes<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-crepes-with-quark-cream\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">baked pancakes with quark<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bread\">6. Bread with quality ham, cheese or spread<\/h3>\n\n\n\n<p>You&#8217;ll appreciate a sliced bread or bagel with cheese or spread when you <strong>don&#8217;t have time to prepare a hot meal.<\/strong> High-quality ham, low-fat cheese or sliced <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/tofu-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a> are perfect on bread. But&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-home-made-spreads-in-3-ways\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">homemade spreads<\/a> are also great and can be made with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardines<\/a>&nbsp;or eggs. Just watch out for the amount of fat you add to the spreads, as well as flavourings such as onion, garlic or fish, which can cause bloating and other digestive problems for more sensitive individuals during workouts. Always be guided by your personal tolerance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Be inspired with our recipes:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-3-protein-packed-spreads\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">3 spreads packed with protein<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-tofu-spread-with-sun-dried-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegan spread with tofu<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-beetroot-dip-with-quark-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beetroot and quark spread<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-spread-with-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna spread with egg<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg\" alt=\"Pre-workout bread\" class=\"wp-image-532388\" title=\"Pre-workout bread\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_rybacia_natierka_062022_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-foods\">7. Lean meat or fish with a side dish and vegetables<\/h3>\n\n\n\n<p>You don&#8217;t have to solely rotate between sweet or cold meals before your workout. Easily digestible <strong>hot meals are also suitable, which you can prepare within 30 minutes.<\/strong> In case you are unable to cook before your workout, prepare your food ahead of time in a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glass-food-container-1050-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">food box<\/a>&nbsp;and then simply reheat it. However, you can also try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ready-to-eat-food\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ready To Eat FIT meals<\/a>&nbsp;suitable for athletes, which you can just heat up and eat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Be inspired with our recipes:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-juicy-chicken-breast-in-orange-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">succulent chicken breast in orange sauce<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-asian-shrimp-in-sweet-salty-sauce-with-rice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Asian prawns with rice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-tagliatelle-pasta-with-salmon-and-ricotta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">creamy tagliatelle pasta with salmon and ricotta<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-teriyaki-chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chicken teriyaki<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"complex-plant-based-foods\">8. Plant-based meat alternatives with side dishes and vegetables<\/h3>\n\n\n\n<p>You will appreciate these dishes, <strong>whether you are a fan of a plant-based diet or just like to diversify your meals.<\/strong> You could try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a>. The advantage is that you don&#8217;t have to cook tofu or tempeh. However, they usually taste better saut\u00e9ed in a pan with spices and vegetables. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/quinoa-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Quinoa<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/rice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/pasta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pasta<\/a>&nbsp;or gnocchi are also good.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Be inspired with our recipes:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-curry-with-pan-fried-tofu-and-jasmine-rice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pumpkin curry with roasted tofu and jasmine rice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pad-thai-noodles-with-tempeh-and-fresh-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pad Thai noodles with tempeh and fresh vegetables<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spaghetti-with-tempeh-and-tomato-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spaghetti with tempeh and tomato sauce<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-seitan-noodles-with-broccoli-in-asian-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan noodles with broccoli<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to include vegan meat substitutes in your diet more often, you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/plant-based-meat-alternatives-which-are-the-best-how-much-protein-do-they-contain-and-can-they-fully-replace-meat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Plant-Based Meat Alternatives: Which are Best, How Much Protein Do They Contain and Can They Fully Replace Meat<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg\" alt=\"Pre-workout lunch\" class=\"wp-image-532404\" title=\"Pre-workout lunch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_spagety_s_tempehom_072023_01-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tortilla\">9. Stuffed tortilla<\/h3>\n\n\n\n<p><strong>You can also prepare a tasty wrap in a few minutes before your workout.<\/strong> Just take a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wheat-tortilla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortilla<\/a>, wrap it with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">roast chicken<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/tuna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna<\/a>, tofu, chopped vegetables, add yogurt or avocado dip and you&#8217;re done. If you add cheese to the wrap and let it bake for a while in a panini grill, oven or microwave, you have an even bigger treat. Again though, be careful of the fat content, for example, a large serving of mayonnaise dressing is probably not a good idea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Be inspired with our recipes:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-folded-tortilla-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">folded tortilla wrap<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-wrap-with-avocado-spread-and-vegetables\/\">tuna wrap with avocado dip and vegetables<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quesadilla-with-tuna-and-tomato-salsa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quesadilla with tuna and tomato salsa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tortilla-wrap-with-tofu-and-honey-mustard-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortilla wrap with tofu<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg\" alt=\"Pre-workout tortilla\" class=\"wp-image-532420\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/sk_tortilla_wrap_s_tofu_082022_6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"fitness-cake\">10. Fitness cake or mug cake<\/h3>\n\n\n\n<p>Before you go for a run or to the gym, you can also <strong>enjoy a healthy dessert.<\/strong> If you make it with wholemeal flour, use less fat and sugar and add some protein in the form of a protein powder or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/farmer-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quark<\/a>, you&#8217;ll have a healthy and nutritious meal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Be inspired with our recipes:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-moist-high-protein-carrot-cake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">moist carrot cake packed full of protein<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-healthy-mole-cake-in-a-glass\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">a healthier mole cake in a glass<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-vanilla-cottage-cheesecake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vanilla cottage cheesecake<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-oat-slices-with-blueberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oat cake with blueberries<\/a> <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-vanilla-cottage-cheesecake\/\">&nbsp;<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg\" alt=\"A healthy dessert before working out\" class=\"wp-image-532436\" title=\"A healthy dessert before working out\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_7084-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-snacks\">11. Bonus point: Pre-workout snacks<\/h3>\n\n\n\n<p>Meal replacements or various <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/snacks\">snacks<\/a> containing both carbohydrates and protein are a great way to <strong>quickly replenish energy before a workout.<\/strong> You can carry them in your sports bag and have them available at any time. But always keep an eye on the ingredients in these goodies. Sometimes they have too much fat or may be lacking in some nutrients, but you can solve this by adding protein or fruit. You can, however, prepare pre-workout <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/snacks\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">snacks<\/a>&nbsp;at home to keep an eye on the ingredients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Tips for pre-workout snacks:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein bar<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein cookies<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein Flapjack<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-granola-bars\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">home-made protein granola bars<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/smart-vege-meal-shake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smart vege meal shake<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_foods_prior_to_working_out_are_not_suitable\"><\/span>What foods prior to working out are not suitable?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As mentioned above, about 2 hours before your workout, you should avoid <strong>high-fat and high-fibre foods.<\/strong> Especially in the case of high intensity training, they could cause digestive problems and negatively affect your entire workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>High-fat foods:<\/strong> Fried foods, fatty meats, pizza, desserts, cakes, cream sauces, foods with a mayonnaise dressing.<\/li>\n\n\n\n<li><strong>High-fibre foods:<\/strong> Lentil salad, chickpea curry with coconut milk, large vegetable salad, bean soup, seed bread.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg\" alt=\"What not to eat before working out?\" class=\"wp-image-532452\" title=\"What not to eat before working out?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1777754932-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_time_your_pre-workout_meal_correctly\"><\/span>How to time your pre-workout meal correctly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sometimes it is difficult to time your pre-workout meal so that you can complete digestion, but at the same time don&#8217;t get hungry before your workout. You know it&#8217;s probably good for you to eat before your morning workout. Likewise, don&#8217;t forget to snack before your evening workout. Let&#8217;s take a look at what such nutritional timing might look like.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 hours or more before training:<\/strong> in this case, you can have a normal lunch or other larger meal.<\/li>\n\n\n\n<li><strong>1-2 hours before training:<\/strong> a complex, easily digestible meal with a majority of carbs and less protein and fat. This can be a larger snack or a smaller serving of a main meal.<\/li>\n\n\n\n<li><strong>Less than 1 hour before training:<\/strong> an easily digestible carb meal such as a banana, fruit snack, rice porridge with honey or toast with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/jammy-spread-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jam<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg\" alt=\"Nutritional timing before working out\" class=\"wp-image-532468\" title=\"Nutritional timing before working out\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-476098644-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_supplements_are_suitable_before_working_out\"><\/span>Which supplements are suitable before working out?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can also support your athletic performance by choosing the right pre-workout supplements.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Caffeine:<\/strong><\/a> The most popular kick-starter that gets you pumped up and raring to go.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/no-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>NO supplements:<\/strong><\/a> <a href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\">Citrulline<\/a> or <a href=\"https:\/\/gymbeam.com\/arginine-a-k-g-gym-beam.html\">arginine<\/a> will help with blood flow and pumping of the muscles.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-alanine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beta-alanine:<\/a> <\/strong>It forms&nbsp;<strong><a href=\"https:\/\/gymbeam.com\/l-carnosine-gymbeam.html\">carnosine<\/a><\/strong>, which helps reduce muscle acidity.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Complex pre-workouts:<\/strong><\/a> These contain a mixture of substances that can support athletic performance.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> or <a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA:<\/a><\/strong> Complex amino acids that serve as building blocks for muscle growth and the body can also use them as an energy source.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Maltodextrin<\/a><\/strong> and other <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fast-release-carbs\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quick carbs:<\/a> <\/strong>Provide instant energy before a workout.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Gainers and carbs:<\/a>&nbsp;<\/strong>A complex source of fast and slow carbohydrates, proteins and other functional substances.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about pre-workout supplements, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-and-use-the-most-pre-workout-supplement\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Select and Use the Most Effective Booster.<\/strong>&nbsp;<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/13-3-1124x749.jpg\" alt=\"Pre-workout supplements\" class=\"wp-image-532484\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/13-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A well-prepared pre-workout meal will give you the energy to perform, help delay fatigue and promote muscle growth. <strong>However, always make sure to consider which ingredients it contains.<\/strong> First and foremost, it should not be lacking in carbohydrates, which are the main source of energy for athletic performance. Then also add a<strong> portion of good quality protein and a smaller portion of fat<\/strong>. Plan the size of your meal according to how long you expect to workout for. However, you can also support your athletic performance with pre-workout supplements such as caffeine, citrulline or BCAAs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you liked this article and found it useful, please share it with your friends. They will also appreciate these tips on how to eat before working out.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Wondering about what to eat before your workout? In this article, you will discover what you should and shouldn&#8217;t include in addition to the biggest benefits of a pre-workout meal. You&#8217;ll also find a variety of tips for balanced meals for strength and endurance athletes.<\/p>\n","protected":false},"author":129,"featured_media":532161,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,7145,7349,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-534191","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-food-preparation","10":"tag-nutrition","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre-Workout Sport Nutrition: What (not) to Eat Before A Workout? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What to eat before exercise and what are the benefits? What sources of carbohydrates, proteins and fats should a pre-workout meal contain?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pre-Workout Sport Nutrition: What (not) to Eat Before A Workout? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What to eat before exercise and what are the benefits? 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