What to eat before exercise

Many tend to skip the snack before workout because they feel it will make them heavy and slow in the gym. However, you should know that, when prepared correctly, the pre-workout meal can make wonders.

First, it’s just a snack and not an entire meal. We don’t want you sleeping on the treadmill! Second, this snack will supply you with enough energy to take your exercise’s intensity to a whole new level. Got curious? Take a look below and see what you should eat before hitting the gym.



Rich in vitamins, potassium and carbs that digest quickly, bananas are nature’s power bar. The high potassium levels are great for keeping muscles functions to the optimum levels and improving nerve functions during the exercise. The best part with bananas is that potassium doesn’t stay too long in the organism so, this small boost before workout is welcome.

You can either eat a medium banana with a cup of Greek yogurt or you can spread some peanut butter on a piece of toast and add banana slices on top. Just make sure to eat with 30 minutes before workout.


Filled with fiber and vitamin B, oats are the ideal food for a pre-workout snack. The fiber content is elevated enough to help release the energy gradually into the bloodstream but not too elevated to make you gassy. Also, the Vitamin B content is great for converting carbs into energy.

It is recommended to eat one cup within 30 minutes before workout.

Fruits combined with yogurt


This is the perfect combination of carbs and proteins! The carbs in fruits break down quickly and you can use their energy for the first half of your workout. Meanwhile, the proteins in the yogurt will start to kick in so you’ll have energy until the end. You can even make this combination your breakfast!

Whole bread

If there’s nothing else around, a slice of whole bread with jam or peanut butter on top can be the perfect pre-workout snack. The topping will help with getting more energy faster while the cereals in the bread will break down slower maintaining your rhythm.

In conclusion, the food you eat 30 minutes before workout can help you be more energetic and ready for action. You don’t have to eat heavy foods and you should avoid any chocolate or sweets – these are just sugar and you won’t get more than a quick adrenaline rush from them.

Nutrition advice for soccer players

If you want to become a great soccer player, you need to know that without a proper diet, your road will be very difficult. First of all, soccer is very demanding. It is an intense sport that requires agility, speed, and the possibility to think while on the move. Without the right fuel, your body won’t be able to handle all these and will crash.

So, you’ll need a diet to keep you powerful through training sessions and games. This means, calories, minerals, fluids, and vitamins. To get all these, you need to eat right and this is what we’ll going to discuss today.

Get your calories

Now it’s not the time to be thinking about your silhouette! With all the physical activity you’ll get you don’t have to worry about extra pounds. However, you must be careful where these calories come from. It’s important to make sure you fuel the body with healthy foods and that you get the necessary caloric intake. Specialists recommend that 60% of your calories should be from carbohydrates while less than 30% should come from fats. The rest should come from proteins.

Here are a few rules to follow for the right calorie intake:


  • Choose the least processed foods like vegetables, fruits, high fiber carbs, and whole grains. The less processing the food went through, the best.
  • Make sure your plate is filled with colors. Green, red, yellow, orange, white, all these colors should be on your plate with each meal. Mix and match to make sure you get the maximum of benefits.
  • Try to get your protein calories out of lean meat. This includes chicken, lean beef and pork, turkey, and other meats that don’t sustain that much fat.
  • Of course, you should consume fats, but only healthy ones. These include: nuts, olives, flaxseed, avocado, other natural oils, and so on.

Eat responsible

If you play soccer and live a more active live than most of the world, it doesn’t mean you can eat as much as you want. Here is how to make sure you don’t overstep your boundaries:

  • Watch your weight rigorously – if you see you’re gaining weight, it’s time to trim the portions. On the other hand, if you’re losing weight, you should consider adding more carbs.
  • Don’t skip breakfast – I know, some specialists say it’s not a big deal. Still, for a soccer player it is! You need that boost of energy that only a healthy breakfast can offer.
  • Don’t indulge yourself with huge food portions. It’s better to eat smaller portions and get more meals in one day, than to eat a lot in one sitting.

Stay hydrated

This is one of the most important aspects! Hydration is the number one key to a lifetime of sports and activities. You need to drink lots of water and electrolyte beverages and avoid caffeine and alcohol during physically demanding activities.

Keep in mind that you don’t have to be thirsty to drink water. If you are thirsty then you are already dehydrating and this will affect your performance!