Nutrition plays a key role in sports performance, whether you're a seasoned athlete or a sports enthusiast. What you eat before a workout, match, or race can make the difference between optimal performance and premature fatigue. This article will guide you to maximize your energy and endurance for your next physical activity.

1. Understanding the Importance of Macronutrients

Before any physical activity, it's crucial to understand the importance of the three macronutrients: carbohydrates, proteins, and fats.

• Carbohydrates are the main source of quick energy for your body. They are stored as glycogen in the muscles and liver. Consuming enough carbohydrates before a workout helps maintain a high energy level throughout your session.
• Proteins play a crucial role in muscle repair and growth. While their impact on immediate energy is less than that of carbohydrates, they are essential for preventing muscle breakdown, especially during intense or prolonged activities.
• Fats provide a long-lasting source of energy, particularly for extended activities like marathons or hiking. However, they are slower to digest, so be careful not to consume too much right before exertion.

3. Timing: When to Eat?

The timing of your pre-workout meal is as important as the content of the meal itself.

• 3-4 hours before: A complete meal with carbohydrates, proteins, and a small amount of fats.

Example: 150g of whole wheat pasta with a light tomato sauce and 120g of grilled salmon, served with steamed vegetables.

Why? Whole wheat pasta provides complex carbohydrates to replenish glycogen stores, salmon offers protein and omega-3s for muscle recovery, and vegetables provide fiber and vitamins.

• 1-2 hours before: A lighter snack, primarily composed of carbohydrates and a little protein.

Example: A banana with a tablespoon of almond butter.

Why? Bananas are an excellent source of quick-digesting carbohydrates, while almond butter adds a small amount of protein and healthy fats.

• 30 minutes before: A very light snack or beverage, mostly carbohydrates with a bit of protein.

Example: A small energy bar or a sports drink.

Why? These options provide a quick source of energy without making you feel too full.

4. Hydration Matters

Staying hydrated is just as important as eating the right foods. Water helps transport nutrients and supports muscle function.

• Before exercise: Drink at least 500ml (about 17 ounces) of water 2-3 hours before your workout.
• During exercise: Sip on water every 15-20 minutes. For sessions longer than an hour, consider a sports drink with electrolytes.
• After exercise: Rehydrate with water and include a beverage with electrolytes if you’ve been sweating heavily.

5. Avoid Common Mistakes

Avoiding some common pitfalls can help improve your performance:

• Skipping meals or having large, heavy meals too close to workout times can lead to decreased performance and discomfort.
• Overconsumption of caffeine can lead to dehydration and nervousness, which can negatively impact performance.
• High-fat or high-fiber foods can cause digestive discomfort if eaten too close to exercise.

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