A meal consumed before training is to provide energy for physical exercise and additionally provide components that support the subsequent regeneration of the body. The most important element should be carbohydrates - they add energy and delay the sense of fatigue. Oatmeal, rice, cereal, pasta, and bread are a source of complex carbohydrates that will be released and absorbed gradually, which is why these types of products are indicated especially before long-lasting endurance training.
Easy-to-absorb carbohydrates from fruits (bananas, grapes, oranges, etc.) will be beneficial just before the strength exercise, during which muscle glycogen stores are used quite quickly. The addition of protein to a pre-workout meal in the form of an egg or yogurt), allows to minimize muscle catabolism - which is important when we train intensively and the goal is to build muscle mass. If we want the meal to be more filling, we can add a small amount (maximum 1 tablespoon) of fats, for example in the form of peanut butter or coconut oil.
Fats should be limited, because they cause a longer digestion of a meal, and in excess can make that instead of energized - we feel tired and lethargy. In order to have good mood during exercise, in addition to fatty and hard-to-eat meals, it is also inadvisable to eat high-fiber products (eg bran, a large amount of raw vegetables). The meal time is also quite important. If we digest slowly and we experience discomfort on the gastrointestinal tract after eating, then at least a two-hour break should be maintained between meal and training. If we do not have digestive problems or if our pre-workout meal is just a fruit or fruit and vegetable smoothie, we can eat it an hour or even half an hour before training.
And what if we exercise best on an empty stomach, immediately after waking up? - This option also has its advantages, including fat burning on an empty stomach is more effective than after a carbohydrate meal. When deciding on a morning workout, however, let us remember to hydrate (after waking up, drink 1-2 glasses of water) and plan a balanced post-workout meal that will help us to regenerate.