Spor yapan herkesin en çok üzerinde durduğu konu olan spordan önce ne yenmeli konusu, etkili bir spor aktivitesi için önem arz ediyor. Spordan önce ne yenir ve hangi zamanlama ile beslenme yapılır bu spor performansını doğrudan etkileyen etkenlerdir. Spor performansınızı üst seviye çıkarmak ve performansınızı artırmak istiyorsanız spordan önce yemek programını doğru şekilde yapmalısınız. Spor öncesi beslenme kriterlerine geneli itibariyle şu şekilde ele alabiliriz.

– Spor öncesi porsiyonlar atıştırma şeklinde hazırlanmalı ve spordan en geç 30 dakika önce tüketilmesi gerekir.
– Spor öncesi büyük porsiyonlar tüketmekten uzak durun.
– Spor öncesi yağ oranı yüksek atıştırmalar atılmaktan kaçının.
– Beyaz şeker içerikli beslenme şekli neden uzak durmak gerekir. Bu beslenme türü kalitesiz karbonhidrat olduğu için kan şekerini olumsuz yönde etkiler.
– Spor öncesi beslenme programınızda ki tüm ürünleri tüketmeyin. Hazmı kolay olan ürünleri seçerek bu şekilde beslenmeye özen gösterin.
Spor öncesi beslenme için ideal menü tercihlerini şu şekilde ele alabiliriz.


– 30 gram bir dilim beyaz peynir bir dilim tahıllı ekmek yanında bir bardak ayran.
– 7-8 badem ve üç dört tane grissini yanında bir bardak ayran.
– 1 su bardağı yağsız süt ile 4 yemek kaşığı müsli.
– Özellikle koşu sporu yapanlar için spordan önce getirilebilecek özel bir menü tercihi olan bu menüde zengin içeriği ile spor aktiviteleri yüksek performansa dönüştürüyor. 1 yemek kaşığı şekersiz fıstık ezmesi yanında bir porsiyon meyve veya bir dilim tahıllı ekmek ile beraber bir su bardağı yağsız süt yeterli olacaktır.
– 3 ceviz ve 2 tane kuru incir yanında 3 kuru kayısı ile oluşturulan menü de ideal bir menüdür.
– 2 adet diyet bisküvisi ve 2 tam ceviz ile beraber bir su bardağı taze portakal suyu.
– 1 su bardağı yağsız süt ile beraber yağı azaltılmış şeker ile hazırlanmış kek spor öncesi beslenme menü tercihleri için ideal tercihlerdir.

Eğer sporunun kahvaltı öncesi yapma imkânınız varsa bu durumda büyük hacimli besinler ile beslenme yerine 9 10 tane badem ve 2 adet kuru kayısı ya da kuru erik bir adet muz gibi besinlerle midenizi rahatsız etmeyen beslenme menüsü ile spora hazır hale gelebilirsiniz. Bu kriterlere dikkat ederek spor öncesi beslenme alışkanlığı yapacak ve yaptığınız sporun performansını en üst seviyeye çıkartarak etkili ve verimli bir egzersiz yapacaksınız.

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