Sport: when is it advisable to have breakfast when practicing sport?

Pilates, yoga, brisk walking, running, swimming or tennis… While some people like to train on an empty stomach because having an empty stomach does not cause them digestive problems during exercise, others cannot imagine playing sports without breakfast. But what does science say about it?

According to a study conducted in 2020 and available on the website of National Library of Medicine, eating breakfast before a session would optimize performance and pain resistance. But be careful, it’s better to avoid eating just before sport! On average, it is recommended to have a snack 2h30 before the session. According to Dr. Souveton, general practitioner and senior sports doctor interviewed by Doctissimo : “At this time, foods with a high glycemic index should be consumed”.

The target ? May the body use these fast sugars to be more efficient and energetic.

But everything still depends on the physical activity and metabolism of each one

A weight training session doesn’t require the same resistance as running. In this sense it is therefore important to choose the time in which you eat so as not to create indigestion, lifting or cramps. Of course, these recommendations are purely theoretical and also depend on your daily preferences, appetite and breakfast habits.

endurance sports

If you regularly practice an endurance sport such as cycling, swimming or running, in this case it is advisable to have breakfast at least 2h30 before.

• On the menu: tea or coffee, starchy foods (bread, potatoes, rice, pasta), protein (eggs, chicken breast, legumes, tofu, etc.), fat source (yogurt, cheese, butter , mashed potatoes, oilseeds, etc.), a piece of fruit and a pinch of salt to combat sweat losses.

Bodybuilding

If you want to gain muscle mass, there aren’t 1000 solutions, protein must be consumed. But even in this case, doctors prefer prevention to cure and recommend eating them well before the session to avoid digestive disturbances. Dr. Souveton is formal:

“If we are going to do a bodybuilding session, we will insist on proteins that will allow us to increase muscle mass. Again, the ideal is to consume them the night before so that they are available at the time of effort. If we eat the proteins shortly before, they will not be assimilated yet and therefore unavailable. Avoid anything fatty like cured meats, pastries, meat, because it’s harder and takes longer to digest. »

• On the menu: tea or coffee, 100gr of oatmeal with milk of your choice, eggs (minimum 2 calves, boiled or fried) and 1 banana.

soft sports

Yoga, Pilates, walking… These sports activities are gentler than the previous ones. If you practice them, know that you have the king’s choice when it comes to breakfast. You can eat very well before playing sports or practice it on an empty stomach and have your meal afterwards! Just know thisonce your activity is finished, it is advisable to ingest carbohydrates to more easily restore muscle and being able to practice your sport several times a week.

• On the menu: tea or coffee, fresh fruit, two slices of toasted bread with butter, honey and yoghurt or fromage blanc.

You know everything.