Top Foods to Eat Before Cardio & Workout to Prevent Muscle Loss

When working out, you should always try to eat enough food for you to get the most energy while you are doing your thing. However, be advised not to eat much food as it can slow you down and cause cramps and stomachaches as well. When you plan on eating before a workout, eat your meals 2 hours before you start going. One thing that you should also avoid is going to the gym on an empty stomach. At least get a little snack such as a fruit or nuts half an hour before you start exercising.

Top Foods to Eat Before Workout to Prevent Muscle Loss


Five high-protein snacks


  • Mixed nuts: ideal, as it is very practical to provide vegetable proteins and also essential fatty acids. Do not take more than a good handful of nuts. They are also rich in fibre, zinc, magnesium, vitamin E and B6.
  • Eggs: simple and quick to prepare, they have a very high concentration of proteins. In particular, eggs contain the eight essential amino acids necessary for effective muscle recovery.
  • Protein bars: it seems obvious, but not all protein bars are the same. Some of them that you will find on the shelves are packed with as much sugar as you can find in a milk chocolate bar. Choose a protein bar that uses as many natural ingredients as possible and check its sugar content.
  • Avocados: Avocado protein is easily absorbed by the body. They are also full of monounsaturated fats, folic acid and vitamins C, E and K.
  • Chicken: It contains more protein and less fat than red meat. Choose the most natural form to maximize the vitamin and mineral content (avoid fast food nuggets for example), and choose leaner cuts.

Five high-carb snacks


  • Bananas: High in potassium, extremely convenient, inexpensive and full of carbohydrates for energy; bananas are a favourite snack for cardio training fanatics.
  • Oats: delicious and easy to digest before or after a workout. Soluble fibre in oat flakes can also help lower cholesterol. Add a few berries to add some antioxidants and mix it into a cottage cheese for protein.
  • Sweet potato: They are a great source of carbohydrates and are also full of vitamins and minerals. Steam your sweet potatoes and eat them in salads or try adding them to your smoothies.
  • Green Vegetables: Consider broccoli, green beans, kale, lettuce, etc. Eating fibrous carbohydrates will help regulate your appetite, slow the release of other nutrients and increase protein absorption. They also cleanse your digestive system and increase your metabolism, as your body has to work harder during digestion.
  • Quinoa: is a super food rich in complex carbohydrates and with a low GI. It has an advantage over rice or potatoes because of its high protein content. Quinoa will therefore provide you with energy to support your training, but also with the amino acids your body needs to repair and recover.

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Top Foods to Eat Before Cardio & Workout to Prevent Muscle Loss