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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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Bimbo Ademoye Might Have Just Changed How We See the Low-Rise Jean

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Photo: Instagram

When the low-rise jean started creeping back into the fashion scene, many people were unsure what to do with it. For some, it brought back memories of early 2000s styling that felt tricky to wear. For others, it simply looked uncomfortable. But recently, Bimbo Ademoye appeared in a look that quietly shifted that perception. No dramatic styling. No complicated layering. Just a straightforward outfit that made the low-rise jean feel wearable again.

Photo: Instagram

Photo: Instagram

She wore a brown body shaper over the blue low-rise jeans from Adunnis Closet. Instead of pairing them with ultra-short tops, she went with a more relaxed silhouette above the waistline. This small decision softened the usual sharpness that low-rise jeans often bring.

The fit of the jeans also mattered. They were not overly tight. That choice alone removed the pressure often associated with low-rise styles. The relaxed cut allowed the outfit to sit naturally and comfortably on the body.

Footwear played a quiet role in this styling as well. She wore brown open-toe heels Instead of overly chunky shoes, the choice leaned toward something practical. This grounded the entire outfit and removed the idea that low-rise jeans must be dressed up to look stiff.

Photo: Instagram

Photo: Instagram

What makes this appearance significant is not that it reinvented denim. It simply showed a different approach. Low-rise jeans were styled in a way that felt modern without trying too hard.

The styling also avoided excessive accessories. She carried a brown YSL bag, had some sunglasses on and a gold wristwatch. This helped keep the outfit clean and easy to understand. Nothing distracted from the overall structure. The simplicity made it easier to see how the pieces worked together. Bimbo’s styling shows that sometimes, a small shift in styling is enough to change how we see a piece.

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Toka McBaror’s ‘The Creek’ Trailer Drops, Full Cast (Bucci Franklin, Sam Dede, Sunshine Rosman) & What to Expect

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Photo: Instagram

The trailer for The Creek has just dropped, giving Nollywood fans a new date to mark: March 27, 2026. Directed by Toka McBaror, produced by Nicholas David Adora, and written by Emeka Jepherson, this Niger Delta action drama wastes no time in establishing its high stakes, with the trailer immediately delivering tense, cinematic visuals and a gripping narrative tone.

Photo: Instagram

Set in Nigeria’s oil-rich Niger Delta, the story follows men and women where justice is rare and courage comes at a cost. Betrayal, loyalty, and sacrifice shape their lives, while the creeks themselves come alive through sweeping cinematography and tense, intimate shots that make every scene feel charged with danger.

Bucci Franklin stars as Fishbone, connected to both the water and the streets. Sam Dede commands the screen as Selebo, while Sunshine Rosman brings Belema to life, sharing strong on-screen chemistry with Franklin from their To Kill a Monkey days. Haitian-American actor Jimmy Jean-Louis plays John West, Kelechi Udegbe is Shin.

Photo: Instagram

Fans of To Kill a Monkey will recognize Franklin and Rosman, but here they face a very different world the dangerous, unpredictable Niger Delta. The trailer shows intense action, moody lighting, and constant tension, making the story as much about emotion and visuals as it is about plot.

 

The Creek is set to hit cinemas nationwide on March 27, 2026, promising a thrilling cinematic experience that combines action, emotional intensity, and visual storytelling.

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Omotola Jalade‑Ekeinde Makes Her Directorial Debut in “Mother’s Love”

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Photo Credit - Instagram

After more than 30 years as one of Nollywood’s busiest and most influential performers, Omotola Jalade‑Ekeinde is moving into a new phase of her career, behind the camera. Her first feature as a director, Mother’s Love, premiered at the 50th Toronto International Film Festival in September 2025, marking a rare moment where a Nigerian film from an established star has taken its first steps on a major international stage.

The decision to direct was not accidental. For years Omotola has been vocal about the kinds of stories she feels Nollywood underexplores. In interviews ahead of the film’s release, she pointed to a lack of authentic portrayals of mother‑daughter relationships in Nigerian cinema, a gap she was determined to fill. Her comments underline how personal the project is: she talked about her own experiences with parenting and discipline, and how that shaped her understanding of love and expectation.

Photo Credit – Google

Mother’s Love is anchored in the relationship between a young woman and her mother, set against the backdrop of class divides and social pressures. The story follows Adebisi, a sheltered daughter from an affluent background who enters the National Youth Service Corps (NYSC), a rite of passage for many Nigerian graduates. Removed from her familiar environment, she begins to see the world, and herself, differently. What starts as a coming‑of‑age arc becomes more complex as the narrative shifts to the mother’s own hidden wounds, grief, and the emotional cost of protection.

The cast blends familiar and rising Nigerian talent. Omotola herself appears in the film alongside actors such as Ifeanyi Kalu, Noray Nehita, Lilian Afegbai, Nosa Rex, and Olumide Oworu.

Photo Credit – Google

Critics and industry professionals at TIFF praised the film’s maturity and emotional reach. Filmmaker Obi Emelonye described it as a debut “that deserves to be studied at Harvard,” reflecting the respect the project garnered from peers as well as audiences at the festival’s Lightbox screening.

Mother’s Love was shot in English and Pidgin English, a choice Omotola said was deliberate, a reflection of lived speech patterns and cultural nuance. The production took place largely in Nigeria, and the story’s texture highlights everyday realities rather than glossing them over.

Photo Credit – Google

Omotola’s path into directing was influenced by her recent foray into digital production. A short YouTube project encouraged by fellow filmmaker Ruth Kadiri opened a new creative door, giving her the confidence to try a bigger narrative project. She has described how that initial experience helped crystallise the idea for Mother’s Love, a film she initially feared might not be taken seriously.

Strategically, Mother’s Love is positioned to extend its impact beyond its festival debut. After TIFF, the film continued to other events such as the Silicon Valley African Film Festival, building buzz ahead of its planned nationwide release in Nigeria on March 6, 2026.

Photo Credit – Google

Omotola’s transition into directing is not just a career pivot, it is part of a broader conversation about Nigerian storytelling, representation, and the kinds of narratives that resonate both locally and globally. By choosing a story rooted in familial complexity and emotional honesty, avoiding stereotypes and simplistic sentiment, she is staking a claim that Nollywood can evolve into more nuanced, textured filmmaking without losing its cultural specificity.

Mother’s Love arrives at a moment when Nigerian cinema is at an inflection point, increasingly present at international festivals and engaging with diverse audiences. For Omotola, it’s both an artistic milestone and a statement: the industry’s most familiar faces can also be its most thoughtful storytellers.

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