Food for Energy During Training

Lacking energy before training? If you eat the following foods, you’ll have enough energy to power through your training like a pro.
Food for Energy During Training

Last update: 12 July, 2019

Having energy during training is paramount to your athletic performance. That’s why in this article, we’ll show you the foods that you should consume before training. Give it a try and enjoy their benefits!

Our body takes nutrients and vitamins from food and transforms them into energy, which is what your body uses in sports practice. Occasionally, sports performance tends to decrease due to the low energy that the body produces.  If you feel very tired in the middle of training, you should include the following foods in your diet:

Salmon for energy

This fish is an excellent source of protein and omega-3, so it helps reduce inflammation of the tissues. Salmon also gives you energy for taxing workouts, such as those including dumbbells or weights.

You can consume the salmon at lunch or as a snack a few hours before training. The preparation is your choice, either steamed or baked. You can accompany it with vegetables or rice.

delicious food training

Gain energy with avocado

This fruit is considered a superfood due to the number of benefits it provides. Avocado has an incredible amount of nutrients and beneficial properties, among which. good (unsaturated) fats stand out.

Also, eating avocado is a great way to replace other harmful foods in your diet, such as butter. In turn, it’s a fantastic snack for athletes, since it’s a light and nutritious food.


Bananas are very versatile and easy to consume fruit. The most important quality of bananas is its high content of potassium and vitamin B6. Potassium is essential for post-exercise recovery and to prevent cramping.

For all this, encourage yourself to include the banana in your meals, snacks or even desserts. You can make milk shakes, eat alone or add to fruit salads.


You can consume eggs scrambled, in Spanish tortilla, hard-boiled, in omelets… the list just goes on and on.  Eggs contain proteins and abundant leucine, which is an amino acid that stimulates the production of energy in many ways.

In addition, they’re rich in vitamin B, which helps enzymes play their role in processing and decomposing foo to transform into energy.


Including yogurt in your diet can provide different benefits, such as consuming a higher amount of calcium, an important mineral to strengthen both bones and muscles. Likewise, it also helps the digestive system and makes you feel lighter during your workout.

Still, we need to emphasize the importance of choosing a healthy yogurt. Always choose those containing little sugar and no artificial flavors. Greek yogurt is a great option, and you can accompany it with fruits.

Energy food


Quinoa is a popular seed because of its high protein content. One cup of quinoa includes carbohydrates, fiber, vitamins, and minerals. In this way, it’s considered a superfood, and although it has carbohydrates, it has a low glycemic index.

Quinoa provides around 20 percent of RDA (recommended daily intake) for manganese, magnesium, and folate. All three are nutrients that are used by enzymes in the energy production process.

You might also enjoy: Nuts and Seeds: Recipes


Nuts, almonds, and peanuts are full of nutrients, making it ideal to eat them before training and get a good dose of energy. They contain antioxidants, omega-3 and 6, and vitamins B and E.

There’s a world of possibilities when thinking about including nuts in your diet. You can add almonds to salads or cereals, choose natural peanut butter or eat nuts instead of any other processed candy.

Omega three supplements legislation on sports nutrition


Chicken breast gives you energy

Chicken breast is a great alternative if you’re looking for substantial food to have energy during training. It contains a large number of proteins, vitamins, minerals, and very little fat.

There are many recipes to cook chicken in an easy and delicious way. We recommend you avoid seasoning them with too much salt since it could be harmful to the body. Likewise, it’s better to cook it in the healthiest way possible, which means avoiding fried food or eating chicken skin.

To ensure that the body can have energy during training, we must take into account a number of factors. Hydration, feelings, and diet play important roles, so you should work on balancing each of those.

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Do you find that you are tired when you get home each day? One reason for this might be the consumption of foods that drain your energy.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.