Desayunos saludables antes del gimnasio

What to eat for breakfast before training: Healthy breakfasts

Have you ever heard the phrase “Eat breakfast like a king, lunch like a prince and dinner like a pauper”? We tell you why you should eat breakfast like a king and how this choice can influence your physical and mental performance. Plus, we'll answer a common question: Is it better to have breakfast before or after exercising?

Yesterday, September 24, was World Breakfast Day, that meal that we often overlook because of the rush. Considered by many nutrition experts to be the cornerstone of healthy eating , we're going to tell you why eating breakfast is important for your overall well-being, your exercise goals, and whether or not you should eat breakfast before training.

Woman having a balanced and healthy breakfast

Why eating breakfast is important

Most nutrition experts consider breakfast to be the most important meal of the day as it provides the body with the energy and nutrients needed to face the day.

During the night the body spends hours without consuming food, and breakfast helps break this fasting period and replenishes blood glucose levels by providing essential nutrients for the body and brain, including carbohydrates, proteins, healthy fats, vitamins and minerals

A balanced breakfast can also help maintain a healthy weight , improve cognitive and physical performance , and prevent feelings of excessive hunger throughout the day.

Consider having a light and balanced breakfast at least 1-2 hours before training as it is important to allow time for digestion. If you train early in the morning and don't have time for a full breakfast, a light snack like a banana or granola bar can provide you with enough energy.

When to eat breakfast before or after exercising

The decision to eat breakfast before or after exercising depends on several factors.

Training goals: Depending on your personal training goals, eating breakfast before or after training may make more or less sense. If your goal is to improve performance or gain muscle , you may want to eat something before training to have enough energy and strength.

On the other hand, if the goal is fat loss , some people choose to train on an empty stomach in the morning to try to burn stored fat. This is because, in the absence of recent food, the body can turn to fat reserves as a source of energy. However, keep in mind that exercising without breakfast can make you feel weaker during the exercise.

Type and duration of exercise : The type of exercise you do and how long you exercise for can also influence your choice.

If you plan to do a resistance training or weight lifting session , you may need to eat something beforehand for energy and strength. The same thing happens if the exercise is high intensity, or if you plan for it to be of a long duration .

On the contrary, if what you are planning is to do a light cardiovascular exercise , such as a walk or a gentle bike ride, you may not need to eat before and you can do it on an empty stomach. Of course, make sure it is always a low-intensity, low-effort exercise .

Listen to your body: We already know that each body is different, but even the same body can act or feel different depending on the day , and that is why it is important that you always remain attentive to what your body is telling you.

Some people feel better if they eat something light before exercising to give them enough energy. If you feel weak, dizzy, or lack energy during fasted exercise, you may need to eat something beforehand.

If on a particular day you feel weak, dizzy or lack energy before starting to exercise, it is best to have breakfast or eat something before you start exercising, even if you are used to doing so on an empty stomach.

Personal Preferences : Some people simply don't have an appetite early in the morning and feel better exercising on an empty stomach. Other people need to eat something before training to feel in their best shape.

Ultimately, choosing to eat breakfast before or after a workout depends on your personal comfort and how your body responds . It's always important to listen to your body and adjust your routine based on what works best for you. Also, be sure to stay well hydrated before and during exercise, regardless of when you decide to eat.

Woman having breakfast before exercising

What to eat for breakfast before training

Eating a combination of carbohydrates, protein and healthy fats at breakfast is key to ensuring optimal performance and providing essential nutrients for a healthy start to the day, especially if you intend to engage in physical activity. Consuming these nutrients before training will help prevent excessive breakdown of muscle tissue , especially after a prolonged fasting state, such as overnight.

A balanced meal that includes carbohydrates, protein, and healthy fats can help you feel fuller for longer, which will help you stay focused and energized longer during your workout.


Carbohydrates are the main source of energy for the body, and consuming them before exercise provides fuel for your muscles and central nervous system. This is especially important if you plan to do high-intensity or resistance training . Carbohydrates also help keep blood glucose levels stable during exercise, preventing early fatigue and improving performance.


Proteins are essential for muscle repair and growth . Consuming protein before your workout provides your muscles with the amino acids necessary to maintain and build muscle tissue. This is beneficial to prevent muscle breakdown during exercise and promote recovery after training.

healthy fats

Healthy fats, like those found in avocado, nuts, or olive oil, are a dense, long-lasting source of energy . Consuming a small amount of healthy fats before training can provide additional energy, especially during long-duration workouts . Additionally, healthy fats are important for the absorption of fat-soluble vitamins and maintaining overall health.

Healthy breakfasts to go to the gym

You can consume proteins, carbohydrates and healthy fats in breakfasts such as:

Oatmeal with fruits and nuts : Oats are an excellent source of slow-release carbohydrates that provide sustained energy during your workout. Add fruits like bananas or strawberries for natural sugars and nuts for protein and healthy fats.

Oatmeal bowl with fruits and nuts

Greek yogurt with honey and almonds : Greek yogurt is rich in proteins and probiotics, and honey provides natural carbohydrates. Almonds add healthy fats and a touch of crunch.

Greek yogurt with honey and almonds

Protein Shake with Fruit and Spinach : A protein shake made with protein powder, milk or an alternative such as almond milk, spinach and fruits (such as bananas or berries) provides protein, carbohydrates and essential nutrients in an easy-to-consume form .

Protein shake with fruits and spinach

Whole grain toast with avocado and egg : Whole grain toast is a good source of carbohydrates, the avocado provides healthy fats and the egg provides high-quality protein.

Whole wheat toast with avocado and egg

Banana Oatmeal Smoothie : Mix cooked oats, ripe banana, milk (or non-dairy milk) and a scoop of protein powder. This will give you a combination of carbohydrates, protein and potassium.

Oatmeal and banana smoothie

Spinach and Mushroom Omelette : Make an omelette with egg whites, spinach, and mushrooms for protein and vitamins, along with a small amount of carbohydrates.

Spinach and mushroom omelet

Whole Wheat Bread with Peanut Butter and Banana : Whole wheat toast spread with peanut butter and sliced ​​banana provides a combination of carbohydrates, healthy fats, and protein.

Whole wheat bread with peanut butter and banana

So, are you ready to take action and make the most of your pre-workout breakfast ? Start planning balanced breakfasts that include carbohydrates, protein, and healthy fats to ensure optimal performance!

Share your healthy breakfasts in the comments and join the conversation about the importance of eating breakfast for an active and healthy life. Your body will thank you.
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