These are the foods you can (and should) take before playing sports

These are the foods you can (and should) take before playing sports

Sport and food they always go hand in hand and therefore there is a very important component in our performance based on what we eat before training. In this sense there are a number of foods that helpand a lot, to improve our training and our sensations, as he explains Men´s Health. The list is long, but perhaps these are the most relevant:


It is perhaps the food par excellence in this sense. It helps fight cramps and with its high glycemic content it makes sugar enter the blood more quickly. In fact, it is very common to see elite athletes consume them regularly, as it provides significant extra energy during training or competition.


Avocado is a relevant food when it comes to caring for muscles, since its rich magnesium and potassium content helps prevent the dreaded soreness in the days after the effort.


Another of the great allies of athletes because, in addition to the nutrients they provide, they are easy to make at home. In fact, this is the most recommended option so that they do not have additives that are harmful to health.

Fruit or protein shake

One of the most popular and quick options at any time of the day and one of the most complete nutritional possibilities. Joining several fruits or foods rich in protein multiplies the resistance and also helps a good recovery.

whole grains

For breakfast, snack or lunch. Whole grains, quinoa, whole grain or multigrain bread offer you healthy carbohydrates, as well as fiber and protein. They are key so that training and competitions become much more bearable for the body.

whipped fresh cheese

The fresh whipped cheese is another possibility of high protein content and provides extra energy if we take it before training. In addition, it combines perfectly with both fruit and cereals.


One of the great unknowns in the sport-nutrition relationship. Coffee activates the body and increases performance in training and competitions. Taking about 3 mg of caffeine per body kilo increases your resistance, according to some studies.

vegetable juices

Like shakes, juices are the quick way to eat well before training, especially if you have little time left. They are nutritious and very easy to digest, as well as versatile.


The quintessential snack for athletes. Nuts are an easy, fast and very effective pre-workout for performance. And, above all, there is a choice: pistachios, pipes, walnuts, almonds, hazelnuts or cashews. For tastes, nuts.

Chicken rice

It is surely the easiest and fastest dish for before training. And at the same time, complete. Chicken rice. It does not fail in any diet if you want to have optimal sports performance: both foods provide protein, carbohydrates and improve resistance and recovery capacity after exertion.


Turkey is, above all, a very complete food, which plays an important role at any time of the day and in many recipes. It is a source of proteins that help your body repair and produce new cells and defend your body against infections or pathogens, vitamins (B1, B3, B5, B6, B12 and folic acid) and minerals such as phosphorus, iron, potassium or zinc.

Baked potato

Another of the perfect accompaniments and again a very complete option for athletes. And it is that 75% of its content is water and it is a great source of potassium. It is also rich in vitamin C, vitamin B, folic acid and minerals such as magnesium and iron.


Cheese, like dairy, is key to good bone maintenance. Rich in calcium, it also provides vitamins A and D. It helps build and recover body mass, it also contains vitamins, mineral salts and easily digestible fat.


The pasta does not fail. It is rare that before a big competition or a demanding sport it is not recommended to eat pasta: proteins and carbohydrates to keep up and, in addition, very versatile when it comes to cooking.

Scrambled eggs

For breakfast it is a very useful option. Eggs are one of the most nutritious foods on the planet, and an extraordinary source of protein. A single egg provides six grams of protein and up to fourteen essential nutrients, including vitamins A, B, D and E, as well as being a source of calcium, selenium and iodine.


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