What should one nourish oneself with prior to training?

Before exercising, it's worth getting a specific dose of energy. The best source of energy is composite carbohydrates. It's important that they're mainly vegetable oils, which are also sources of omega-3 fatty acids. But before exercise, a good meal should also contain protein. They're needed to regenerate and expand your body's muscle tissue. Fats are less important in this composition.

It's usually recommended that you eat two to three hours before training. This is not a hard rule, because the nature of training itself can affect the time gap between meals and exercise. If your training is very intense, you can eat a carbohydrate product just before exercise or even during training. However, it's more of an option for those who practice performance sports.

If you eat before a workout, you may be sleepy and overweight, because your body will invest more energy in digesting a meal. A large meal is longer digested, and if it doesn't make it out of your stomach, exercise can cause pain, nausea, or even vomiting. Avoid heavy-duty foods that can cause bloating, or abdominal pain can interfere with exercise.

1. Oatmeal bowl (1–2 hours before workout): Ingredients: 40 g rolled oats (4 tbsp), 180 g non-fat plain yogurt, 25 g walnuts, 70 g fresh raspberries. Preparation: Pour a splash of boiling water over the oats, cover, and let stand for 10 minutes. Stir in chopped walnuts, fresh raspberries, and yogurt. Nutrition: 417 kcal | 49 g Carbs | 17 g Protein | 18 g Fat. 2. Whole-grain turkey sandwich (1–2 hours before workout): Ingredients: 100 g 100% rye sourdough bread (3 slices), 45 g lean roasted turkey breast or ham (3 slices), 25 g light cream cheese or yogurt spread, 80 g sliced cucumber, 100 g cherry tomatoes. Preparation: Spread the cream cheese onto the bread, top with turkey slices, and serve alongside fresh cucumber and cherry tomatoes. Nutrition: 360 kcal | 60 g Carbs | 16 g Protein | 8 g Fat. 3. Grilled chicken breast with brown rice (2–3 hours before workout): Ingredients: 100 g skinless chicken breast, 100 g brown rice (dry weight), 100 g fresh carrot salad, 10 ml extra virgin olive oil, juice of half an orange, smoked paprika, dried coriander. Preparation: Cut chicken into strips, marinate in olive oil, orange juice, and herbs for 30 minutes. Cook the brown rice. Pan-sear the chicken until golden and serve with warm rice and fresh grated carrot salad. Nutrition: 685 kcal | 105.5 g Carbs | 31.5 g Protein | 17 g Fat. 4. Power pre-workout smoothie (1 hour before workout): Ingredients: 20 g quick oats, 1 medium banana (100 g), 200 ml low-fat milk or plant beverage, 15 g whey protein isolate or Greek yogurt. Preparation: Blend all ingredients until velvety smooth. Nutrition: ~280 kcal | 45 g Carbs | 18 g Protein | 3 g Fat.