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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

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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

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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

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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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Mothers of Chibok Movie Trailer Review

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Photo Credit - Hayani Africa

The Mothers of Chibok trailer focuses on the daily lives of women from Chibok, showing how they continue to navigate life years after the 2014 mass kidnapping of schoolgirls. It captures their routines, walking through village paths, planting crops, and attending to children, and does so with a clarity that avoids sensationalism.

Directed by Joel Kachi Benson, known for his Emmy-winning Madu and Venice-recognized Daughters of Chibok, the film moves beyond headlines and protests. It shows what happens after the media attention fades, portraying the women as active participants in their own lives rather than passive victims.

Photo Credit – Hayani Africa

The trailer does not rely on dramatic music or staged sequences. Instead, it records ordinary actions with careful observation: negotiating land, calculating school fees, and interacting with neighbors. These moments communicate resilience and determination through action rather than commentary. By showing community life alongside personal struggle, the trailer emphasizes that survival is not just a private challenge but a shared one.

Mothers of Chibok tells a story that extends beyond the initial tragedy. The documentary follows women as they work to provide for and educate their children, highlighting the long-term effects of the kidnappings on families and communities. Daily routines, farming, managing market activities, and caring for children, are depicted as essential acts of persistence, illustrating the realities of life long after the headlines have passed.

Photo Credit – Google

Visually, the trailer is grounded. Natural light and open spaces dominate, with long takes of women walking across fields and close-ups of hands at work. Faces are captured looking beyond the camera, suggesting focus and thoughtfulness rather than performance. This approach allows viewers to engage with the women’s experiences directly, without manipulation or dramatization.

The trailer does not aim to provoke shock or pity. Instead, it presents life as it is, ongoing, demanding, and sometimes difficult, while highlighting the determination these women bring to everyday challenges. Mothers of Chibok encourages viewers to consider the long-term realities of survival and recovery.

Photo Credit – Google

By centering ordinary acts and sustained effort, the trailer communicates a powerful message: these women are shaping their own futures, and their lives are defined not by a single event but by continuous resilience and action. For Nigerian audiences, the film promises a perspective that goes beyond headlines, offering insight into strength, community, and the work required to rebuild life after trauma.

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Toyin Abraham’s Over Sabi Aunty Crosses ₦1 Billion at the Box Office

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Toyin Abraham - Instagram

Toyin Abraham’s latest movie, Over Sabi Aunty, has crossed the ₦1 billion mark at the box office, highlighting the continued popularity of comedy dramas in Nigeria.

Everyone knows an “Over Sabi Aunty” that relative or neighbour who wouldn’t mind their business, talks too much, and always has an opinion and somehow thinks they know everything and is always right. She did a good job in turning this everyday character into a full story, mixing comedy, family drama and situations Nigerians see in their own lives.

Toyin Abraham – Instagram

What makes this movie special is how realistic it feels. The humour comes naturally and the situations mirror our everyday life. From nosy relatives to family pressure and community gossip, the viewers can’t help it, but laugh, and shake their heads because it feels so familiar.

Toyin herself is the heart of the movie. Her performance is top tier and natural, balancing comedy and emotion in a way that keeps the audience hooked. The movie takes audiences on an entertaining journey full of laughs and relatable moments. The supporting cast also delivered, adding energy to the story.

Enioluwa Offical – Instagram

The dialogues feel real, like something you would hear at home, at work, at the marketplace or while hanging out with friends and family.

Crossing 1 Billion at the Box Office is no small joke, especially with ticket prices rising. Strong social media engagement and word-of-mouth contributed to the film’s sustained popularity establishing it as one of the year’s most successful releases.

Photo: Instagram

The film’s success show Abraham’s continued popularity, with audiences responding positively to her mix of comedy and relatable storytelling.

With this accomplishment, Toyin Abraham confirms her position as one of Nollywood’s most consistent Box Office appeal. Over Sabi Aunty ranks among the top-grossing Nollywood films to becoming a notable commercial success across Nigeria

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Susy Oludele Just Gave Braids a Whole New Meaning

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Hairbysusy - Instagram

Susy Oludele has always been known for bold, creative hair work, and her latest braid design shows how far traditional braiding can be pushed into sculptural, three-dimensional territory. She created blonde braids shaped into stacked cubes, neatly arranged and styled on a model with albinism. Each cube is tight and aligned. The shapes are formed and anchored by slim, close-to-the-scalp braids.

Instead of lying flat or flowing, the braids stand upright, creating an architectural effect that requires extraordinary skill and control. It shows just how Susy can push braids into new shapes.

Hairbysusy – Instagram

Susy Oludele’s journey started in Nigeria at a young age. She is of Yoruba descent and began honing her craft on friends and family before taking her skills professionally. She founded hair by Susy and has built a reputation for turning braids into bold, memorable statements. She is widely recognised for her collaborations with Solange Knowles and Beyoncé, including the iconic “Lemonade” braids. She has also styled Zoë Kravitz, showing how she adapts traditional braiding techniques to modern looks.

Hairbysusy – Instagram

Her work is recognised for organic approach to styling, structure, and creativity, turning standard braids into memorable statements.

With these cube-stacked braids, Susy Oludele proves how creative braiding can be. believing that the most iconic looks come from vision and flow rather than strict trends.

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