What to take before training

Nutrition and supplementation before training have a direct impact on your energy, performance, and recovery capacity. Choosing the right options not only helps you perform better, but also improves medium- and long-term results. Whether you train in the morning, at midday, or in the afternoon, knowing what to take before training is key to optimizing your effort.

In this article, we explain which nutrients you should consume before training, how to plan your pre-workout meal, and why Fit Blend™ from Baïa Food can become a strategic ally if you are looking to feel more FIT.

Hydration: water comes first

Before thinking about food, make sure you are well hydrated. Drinking water 1-2 hours before training helps regulate body temperature, improve nutrient transport, and prevent premature fatigue.

For long or very intense training sessions, you can choose an electrolyte drink to replenish minerals and keep performance stable.

What should you eat before training?

The main goal of a pre-workout meal is to give you sustained energy, prevent fatigue, and support muscle recovery. It should mainly include:

• Medium- or slow-absorbing carbohydrates, such as oats, brown rice, fruit, whole-grain bread, or sweet potatoes. These are your main source of energy.

• High-quality proteins, such as eggs, Greek yogurt, chicken, or protein shakes. They help minimize muscle catabolism during exercise.

Avoid very fatty or heavy meals that may cause gastrointestinal discomfort.

When should you eat?

• A complete meal (carbohydrates + proteins): between 1 and 3 hours before training.

• A lighter snack: between 30 and 60 minutes before.

Supplements before training (if you need them)

Some supplements can give you an additional boost. Among the most used:

• Caffeine: improves focus, energy, and muscle performance.

• Essential amino acids (EAAs) or BCAAs: help protect muscle during long or intense workouts.

• Adaptogens such as ashwagandha: useful for reducing stress, regulating cortisol, and improving performance in situations of accumulated fatigue.

Fit Blend™: a functional, complete, and satiating pre-workout

Fit Blend™ Baía Food is designed to help you feel more FIT from a holistic perspective: more energy, fewer cravings, and better body composition. Its formula combines patented ingredients, supported by scientific evidence and in effective doses, also ideal as a light pre-workout.

Why does Fit Blend™ work before training?

• Whey protein: provides essential amino acids that support muscle protein synthesis and help prevent lean mass loss during exercise.

• Prebiotic fiber blend: increases satiety, helps stabilize blood glucose levels, and supports your microbiota.

• Postbiotic: helps improve body composition and reduce visceral fat.

• Chromium: regulates glucose levels, helping maintain stable energy.

• Ashwagandha: ideal for training with less stress and greater emotional control, especially useful on high-demand days.

By combining proteins, functional fibers, and adaptogens, Fit Blend™ prepares you to train with greater focus, energy, and appetite control, without the need to resort to stimulant supplements.

Some frequently asked questions from our customers: 

1. Can I take Fit Blend™ right before training?
Yes. As a light, functional shake, you can take it 30 to 60 minutes before exercise. It does not cause heaviness and provides you with energy and satiety.

2. Do I need to add anything to Fit Blend™ for it to work as a pre-workout?
It is not necessary, but you can combine it with a piece of fruit if you need an extra source of fast carbohydrates before an intense workout.

3. Is it also suitable after training?
Yes. Thanks to its protein and fiber content, you can also take Fit Blend™ after training to support muscle recovery and keep you satiated.

What you eat and drink before training can make the difference between a mediocre session and a workout with real results. Choosing an appropriate combination of carbohydrates and proteins, staying well hydrated, and using functional supplements such as Fit Blend™ can help you improve your performance and get closer to your goals faster.