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Many people think that if they do not eat before training or going for a run they will not have strength and therefore will not be able to perform. But, this is simply not true.The most recommended thing is that before doing sports you do not eat very heavy meals. I even suggest that you train on an empty stomach, as soon as you get up in the morning. For me personally it works great, and I will explain why.

Training on an empty stomach

By working out on an empty stomach, we do not have that feeling of heaviness that always remains after eating. In addition, by removing the work of digestion, the energy that the body dedicates to the digestive process can be focused on the physical activity that we are doing, obtaining a greater performance.

Pre-workout meal options

If you still want to eat something before you train or if due to circumstances and your rhythm of life you simply cannot train in the morning (on an empty stomach), I recommend that you eat something light.

At one point in time it was believed that you had to eat carbohydrates like pasta and rice before going for a run because they gave a lot of energy. It was also thought that that you had to drink a lot of water to be hydrated during training, but I think this is not true.

Excess carbohydrates and fluid will only make us feel heavier and bloated, so I’m going to tell you what I usually eat and drink on days that I don’t train on an empty stomach.

Nuts in the form of a bar

I try to always have one on hand because they are super easy to eat anywhere and, if you choose a natural one, it is a very healthy and energetic snack. I recommend the Raw Almond and Cashew Bar, nuts are loaded with nutrients, antioxidants and saturated fats that provide strength, are filling and also help balance intestinal transit.


It is a recommended cereal since, in addition to being low in saturated fat, it contains vitamins and minerals such as magnesium, which is very useful for the proper functioning and recovery of muscles. It is also easy to digest, provides long-lasting energy and is very satiating. I recommend that you have it in powder form because it is even easier to digest and we’ve included them in recipes like these Oatmeal and Chocolate Pancakes.


Yogurt is easier digested than milk as it contains hardly any lactose. In addition, it provides very little fat, prevents bone decalcification and improves resistance against viruses and bacteria. One of my favorite ways to eat it is in the form of Pudding, combined with chia seeds, another superfood ally for health. The result: an easy-to-digest recipe that will allow you to train lightly.


It’s delicious, crunchy, and nutritious. Granola has become an essential in healthy pantries and it is no wonder. The combination is perfect: nuts, seeds and dehydrated fruits mixed with other superfoods such as cocoa or quinoa. An excellent combo, source of fiber, healthy fats and energy. I suggest you try this delicious Açai Bowl so that you can fully enjoy the granola.


I recommend fruits with a low glycemic index such as strawberries, grapefruits, apples, pears or plums. They are perfect because they provide you with more energy and as a result performance is higher. My advice is that you drink them in a smoothie to facilitate the digestive process as much as possible. Give this one a try: Grapefruit, Banana, Strawberry and Cinnamon Smoothie.

Eat after training. Be careful what you choose!

This is a very important moment because it is when we help the muscles recover, nourish, repair and become stronger. Therefore, I propose that you choose healthy foods and do not jump into industrial pastries, processed and sugary drinks.

Lots of Protein 

It is what our body needs most after exercise. I always use high protein foods such as eggs, meat and fish in my daily diet. But after training I prefer to supplement the dish with an extra high quality protein that is also low in carbohydrates and has BCAA (Branched Chain Amino Acid) profiles made to stimulate protein synthesis and strengthen muscle tissues.

Healthy Fats 

I am glad that little by little people are finally realizing that fats are not bad. They do not make you fat, nor do they raise cholesterol. If you choose good fats, such as avocado, almonds, butter or olive oil, you will be helping your body to be healthy, nourished and full of vitality. One of my favorite recipes after training is this Guacamole with Chicken.


What we need to eliminate toxins and maintain the proper functioning of the digestive system, a healthy intestinal flora and a balanced weight. The best way to consume an adequate amount of fiber is to increase our daily consumption of fruits and vegetables, nuts and seeds and choose enriched products such as Chocolicious Chocolate Tablets, sweetened with chicory fiber.


It is, without a doubt, one of my favorite fruits and even more so after going out for a run. Bananas provide carbohydrates and potassium, and even have a mineral that fights muscle cramps. They help replenish glucose and most importantly are delicious. You can consume it alone or in a smoothie, like this one that I propose with Banana, Cocoa and Peanut Butter, an essential if we are looking to recharge our batteries.

Smoothie de plátano y cacao


It is important to replace not only the fluids that we lose when sweating during training but also the mineral salts. Dehydration can cause you not only to perform less in your subsequent workouts but also to suffer from headaches and dizziness. Drink water gradually, avoiding drinking a sudden excessive amount of any liquid because you will only be overloading the kidneys and most importantly, always listen to your body.

Niklas Gustafson
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Niklas Gustafson

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