In the ongoing debate about whether to eat before exercising, some people (and the results of separate studies show this) believe that working without a belly helps them distribute more fat. Others swear they have parties before going to the gym. It’s a personal decision, the main thing is that your workout lasts 90 minutes or less, a little longer and you really should eat. But what you eat can make the difference between setting a personal record and breaking the language wall.

To get an idea of pre-workout nutrition, we surveyed seven fitness professionals to see what they were eating before training. Their choices are different, but they all have one thing in common: energy-absorbing carbohydrates.

So before you run or start some final workout, consider one of these pre-workout snacks:

“I usually do weight training or HIIT. This means that my main energy supply used is carbohydrates and glycogen. Therefore, it is important to introduce fast-digesting carbohydrates into my body in the form of simple sugars.”

“I have to pay to my friend ELISA Muzeles, a nutritional psychology coach and nutrition expert, because she inspired me to make my own homemade energy bars (rolled avocado, almonds, almond butter, medjul dates, dried cranberries and raw cocoa). They are extremely easy to use in a food processor and contain a mixture of carbohydrates, proteins and healthy fats for energy. Cocoa powder also contains a large amount of antioxidants.”

“I don’t eat this all the time, but it’s one of my favorite foods, so I try to eat a few servings a week. Whole wheat bread and fruit jam give me a mix of complex and simple carbohydrates for energy, and peanut butter provides protein. Besides, it’s just delicious.”

“If I have too much time after Breakfast before training, I’m not-found out on the perfect peanut butter bar. The natural sugar gives me extra energy and the carbohydrates are enough for the protein to be useful for muscle repair.”

“A banana and a handful of almonds give me just the right amount of nutrients and calories so my stomach doesn’t jump on the bike with every move I make.”

“I always train tomorrow, so my breakfast is also pre-workout. I start with a banana (I freeze it before one of them to make sure the smoothie is well done) and lactose-free milk. In sleeps, I add a scoop of dry whey protein. It has 30 grams of protein, more than all the berries I have in my fridge, usually blueberries, strawberries and raspberries. It is delicious, it has no core and all these berries are rich in antioxidants. I also follow a turmeric diet every morning, as it relieves inflammation.”

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