Why should you eat well before your workout?

The importance of nutrition adapted to one's needs is felt on a daily basis. A person exercising less than 3 hours a week at moderate intensity will certainly not need to increase their calorie and carbohydrate intake. Still, it's important to understand our own body's nutritional requirements in order to reach optimal sports performance. However, if you train every day, you'll need to follow a nutrition plan adapted to your needs, provided by a professional.

Macronutrients play a crucial role in helping you reach optimal performance. They are the essential nutrients provided by foods, allowing the creation of energy in your body. The body draws its energy from 3 main macronutrients:

● Carbohydrates
● Lipids (fats)
● Proteins

The optimal timing for pre-workout meals varies from person to person, largely influenced by individual digestive system characteristics. Consequently, it's generally recommended to consume a meal approximately 2 to 4 hours prior to exercising.

● Complex carbohydrates
● Lean proteins

It is recommended to choose foods rich in complex carbohydrates (peas, whole grains, vegetables) for sustained energy, while adding lean proteins (white chicken meat, plain greek yogourt) low in calories and saturated fats to support muscle recovery. It's best to avoid saturated fats and too much fiber, as these can slow digestion.

● Light
● Easily Digestible
● Fast carbohydrates

You can opt for a pre-workout snack, usually 30 to 60 minutes before exercise, to provide your body with a quick source of energy. Choose light, easily digestible foods that contain fast carbohydrates for immediate energy (banana, fruit juice).

Drink water to compensate for the water lost through perspiration. A lack of hydration can have more or less serious consequences on performance and health. Water is your best ally for exercises of moderate duration and intensity. Discover our range of hydration products to accompany you along your adventures! For longer activities, you can opt for energy drinks that are adapted to each person's needs and sport.

Option 1

An excellent breakfast would be to enjoy protein-rich scrambled eggs, accompanied by a slice of wholemeal bread that provides fibre and complex carbohydrates. Eggs are an essential part of an active person’s breakfast, so don't hesitate to cook them any way you like! To add a touch of freshness and vitamins, eat fresh fruit. It's always preferable to eat fruit rather than drink juice, as the latter is mostly made up of added sugars.

Option 2

Another delicious alternative would be to opt for a protein smoothie with fruit and oatmeal to provide you with the nutrients you need to get your day off to a good start.

If you're planning your session for the afternoon:

● Quinoa salad
● Grilled vegetables
● Chicken pieces
● Greek yoghurt with crunchy nuts and berries

Quinoa is an excellent source of protein and complex carbohydrates, while the grilled vegetables add vitamins and fiber. The chicken provides lean protein for muscle recovery. For a healthy, nutrient-rich dessert, Greek yoghurt mixed with crunchy nuts and berries would be ideal to conclude this well-balanced meal.

For end-of-day sessions, it's important to choose light snacks that will give you the energy you need without weighing down your stomach.

Option 1

● Homemade energy bars.

These bars can be prepared with healthy ingredients such as rolled oats, dried fruit, nuts and honey. They provide a balanced combination of carbohydrates, proteins and healthy fats to keep you energized during exercise.

Option 2

● Dried fruits
● Plain yogourt

Another simple option would be dried fruit such as dates or dried apricots, accompanied by a little plain yogourt. Dried fruit provides natural carbohydrates and the yogourt contain protein and beneficial probiotics. Check out our selection of nutritional snacks and meals to keep you energized!

It is strongly recommended to avoid experimenting with new food combinations on the day of a big sporting event. It's best to stick to familiar foods. Get ready for maximum performance!

It's essential to recover and replenish your body's reserves after a workout. Your body needs nourishment to restore the minerals, nutrients and water lost during exercise. Choose from our range of insulated water bottles to keep you hydrated.
A varied nutrition is recommended, with a focus on moderate amounts of carbohydrates, proteins and fats to recharge your energy levels.

Here are some examples:

● Low-glycemic index foods that promote calorie burning and fat reduction (whole grain bread, oats, fruits and vegetables)

● Compotes and fruit sauce (such as apple sauce), without any added sugar,  fresh fruit such as apricots, rich in potassium, iron, copper and magnesium

● Rice, pasta, and sweet potatoes are preferred amongst athletes as they provide better nutrients than regular potatoes.


Now that you are a pro in pre-exercise nutrition, get ready for a pleasant and productive physical experience. Get equipped with Decathlon’s sports gear and make the best out of your favourite sports!