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What to Eat Before a Workout, According to Nutritionists

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‎It is early morning, your bag is packed, and you are ready to train, except your stomach is reminding you it has not had anything yet. Many people struggle with whether to eat before exercising or wait until after. Nutrition experts agree that what you consume beforehand can influence how strong, alert, and comfortable you feel during your routine. Here is what they recommend, supported by established nutrition principles and research.

Timing Makes a Difference

The body needs time to digest food before physical activity. Eating too close to your workout may cause discomfort, while eating too early can leave you low on energy. Registered dietitians typically advise a light snack 30 to 90 minutes before exercise. For longer or more demanding sessions, a balanced meal 2 to 3 hours before provides more sustained fuel. This gives your system enough time to process the food while keeping energy levels steady.

Carbohydrates Provide Readily Available Fuel

Credit – Google

Carbohydrates are the body’s preferred energy source for physical activity. During training, muscles rely heavily on stored glucose, especially in moderate to high intensity workouts. Nutritionists often recommend easy to digest options such as bananas, oats, whole grain bread, rice cakes or crackers. These foods break down efficiently and supply glucose that can be used almost immediately. Heavy or high fat meals tend to slow digestion; for this reason, lighter carbohydrate based snacks are encouraged before a workout.

Protein Helps Maintain Muscle Strength

Credit – Google

Scientific evidence shows that consuming a small amount of protein before exercising supports muscle repair and reduces exercise induced muscle breakdown. Options such as yogurt, boiled eggs, lean meats, protein shakes or cottage cheese provide amino acids that assist the muscles during training. Pairing protein with carbohydrates, for example yogurt with fruit or toast with eggs, can help stabilise energy and contribute to smoother performance.

Healthy Fats Should Be Kept Minimal Before Exercise

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Fats digest more slowly than carbohydrates and protein. Because of this, large portions are not ideal just before a workout. However, a small amount can still be useful, particularly for longer, steady paced activities. Foods such as nuts, seeds, avocados or a small portion of nut butter offer energy without overwhelming the stomach. The goal is moderation to avoid sluggishness or digestive discomfort.

Hydration Comes First

Credit – Google

Hydration directly affects performance. Even mild dehydration can influence endurance and concentration. Sports dietitians advise drinking water 20 to 30 minutes before exercising and continuing to hydrate during activity when possible. For workouts lasting more than an hour, drinks containing electrolytes can help replace minerals lost through sweat. Proper hydration supports muscle function, circulation and overall exercise efficiency.

Practical Pre-Workout Snack Ideas

Banana with a small serving of nut butter.
Yogurt topped with fruit.
Oatmeal with a sprinkle of seeds.
Whole grain toast with eggs.
Smoothie made with fruit and a protein source.

Finding What Works for You

Research shows that individual responses to pre-workout meals vary. Factors such as metabolism, workout style and personal comfort influence what feels best. A practical approach is to test different foods and timing on days when the intensity of your training is moderate. Over time, you will identify what keeps you energised, focused and comfortable, allowing your workouts to feel smoother and more productive.

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Movies

Niyi Akinmolayan Unveils Teaser for “Colours of Fire” Starring Osas Ighodaro and Uzor Arukwe

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Image: Colours of Fire movie cover

The curtains have been drawn, and the stage is set for a cinematic masterpiece. Niyi Akinmolayan, dropped the teaser for his latest film “Colours of Fire” starring Uzor Arukwe and Osas Ighodaro as lead actors, set to be released on 24th December, 2025.

Image: Osas Ighodaro

Image: Osas Ighodaro

The plot looks at when love sparks between two enemies, an empire is thrown into chaos. A prophecy came to life, which could change everything. The trailer leaves you wondering how love can grow between enemies and the disagreement that comes from both empires could throw what they share into a war. Well, will the prophecy change everything and mend both empires?

The movie is a thriller set in a traditional African theme of the 90’s. Each scene blended with the concept of the movie, from the rich and cultural set design, to the vibrant and bold colours of costume which perfectly represents the sub-title of the film “Every colour tells a story”, down to the royal hair styles of the casts combined with it’s dark shade makeup category. The cinematography is visually appealing with themes of red, blue, and gold in most scenes which communicated the effectiveness and emotional display of the movie.

Image: Uzor Arukwe

Image: Uzor Arukwe cast reveal cby Niyi Akinmolayan

You can tell a movie will be worth your time when you see the cast. Uzor Arukwe and Osas Ighodaro are two formidable stars in the film industry. From the trailer you can get a sense of their characters. Uzor Arukwe brings that intensity and tension which makes us wonder what secrets his character holds. Osas Ighodaro brings this sultry aura and fierceness, you can’t help but be drawn to her story. The chemistry between them is intense and we look forward to it on our screen.

While the teaser doesn’t give away too much, it hints at a story of love, culture, and romance. If you are a fan of these genres, you should keep an eye out for this one.

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Medlin Boss is a Star in This Pink Blazer Dress

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Medlin Boss has once again proven her impeccable style and flair for fashion. She rocks a pink blazer dress which leaves fans and fashion lovers alike in awe. Just as her audio caption says “She’s like a Star” and she owned up to it in this dress.

Image: Medlin Boss

Image: Medlin Boss

Medlin Boss is no stranger to the fashion world. It’s safe to expect nothing less but daring from her. She has stood the test of time in putting out styles that set trends.

What makes her dress stand out? The style. Her dress is short, with a well structured silhouette, and long flared sleeves. It features a symmetrical button-up illusion closure on the front. She completes this look with a pair of sunglasses and a blue pointed toe heel. The pink colour choice added a touch of femininity and glamour to her overall look. The blazer accentuates her curves so beautifully giving room for her long, slender legs to take the center stage.

Image: Medlin Boss

Image: Medlin Boss

Her outfit gives off the attitude of being; soft, daring, confident, bold, and unapologetic.

Her outfit is a reminder that fashion is a form of self-expression, and there’s no “right” way to pull it off. This is your cue to try out a pink blazer dress on your next outing. It commands so much attention in any room you step into.

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Trailer Review for “Safari”

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When the trailer for Safari dropped, it immediately set social media buzzing. Directed by Obi Emelonye and fronted by Osas Ighodaro, the film promises an emotional and unpredictable journey; part thriller, part moral drama, set against Kenya’s vivid landscapes. The movie is scheduled for release on November 9, 2025, and anticipation is already building across Africa’s film circles.

Ighodaro plays the wife of a Nigerian politician who seems to have it all: luxury, power, and influence, yet she feels trapped in her own life. A trip to Kenya offers the illusion of freedom, but that calm doesn’t last. When a British tourist is found dead and a local man she has befriended becomes the prime suspect, her escape turns into a dangerous web of secrets and suspicion.

From its opening moments, the trailer pulls viewers in. Kenya looks stunning but never sanitized. The camera lingers on sunlit beaches, bustling markets, and tense silences between characters. Every scene feels loaded, not with melodrama but with the quiet dread of choices that cannot be undone.

The cast is a key part of the film’s appeal. Alongside Osas Ighodaro, audiences can expect strong performances from an ensemble of both established Nollywood talent and emerging Kenyan actors. Notably, Emmanuel Mugo portrays Joe Chiama, a local man who becomes entangled in the unfolding drama. Ali Nuhu takes on the role of Senator Farouk, Nkiru’s powerful yet distant husband. Jide Kene Achufusi plays the Lawyer, navigating the legal complexities that arise, while Ken Ambani portrays the Inspector, investigating the mysterious death. Their chemistry brings authenticity to the cross-cultural storyline, adding depth and tension to a narrative where every glance and gesture carries weight.

What is refreshing about Safari is how grounded it feels. Kenya is not presented as a backdrop for drama; it is part of the story, unpredictable, beautiful, and charged with danger. The cinematography captures the tension between freedom and fear, giving the film a visual pulse that feels both intimate and expansive.

Of course, trailers can mislead. Safari could lose its footing if it leans too heavily on romance or moral panic. But if Emelonye keeps the balance between tension and emotion, this could be one of Nollywood’s most talked-about releases of the year.

More than anything, Safari feels like a film about running: from love, from guilt, from the versions of ourselves we no longer recognise. And sometimes, as this trailer suggests, the hardest person to escape is yourself.

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