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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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Movies

5 Nollywood Films to Watch This Weekend.

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Photo: Instagram

If you’re planning a relaxed weekend indoors or looking for your next cinema outing, Nollywood has no shortage of compelling stories to keep you entertained. From crime thrillers and family drama to romantic comedies and culturally rooted epics, this list features something for every kind of movie lover. Whether you enjoy emotional storytelling, suspense or films inspired by Nigerian history and traditions, these five titles deserve a place on your watchlist.

The Return of Omotara Johnson – (2026/Crime drama Action-thriller)

The Return of Omotara Johnson marks Bukky Wright‘s return to one of her most iconic screen characters, nearly two decades after the original film became a favourite among Nollywood audiences. Directed by Adeoluwa Owu, the film follows Omotara, a woman determined to leave her troubled past behind and build a peaceful life with her son. That hope is shattered when he becomes the prime suspect in a murder case, forcing her to confront old enemies and buried secrets. Featuring Richard Mofe-Damijo, Nse Ikpe-Etim, Chidi Mokeme, Timini Egbuson and Shaffy Bello, the crime drama combines suspense with emotional family conflict.

Apaara: The Outcast – (2026/Epic drama and historical thriller)

Apaara: The Outcast, directed by Damola Olatunji and Sunday Alabi Osibata, the film blends history, mythology and political intrigue into one gripping story. It follows a fearless freedom fighter whose struggle against corruption sparks betrayal, tragedy and a supernatural battle that stretches across generations. The cast includes Ibrahim Chatta, Muyiwa Ademola, Iyabo Ojo, Bimbo Ademoye, Adunni Ade and Antar Laniyan, making it one of the most ambitious Yoruba productions in recent times. Although it is scheduled to open in cinemas on July 24, its release is only a few days away, making it one to keep on your watchlist as you plan your next movie outing.

On Different Grounds – (2026/Romantic Comedy and Family Drama)

Directed by acclaimed filmmaker Mildred Okwo, the film centres on a wealthy separated couple who are brought back together during preparations for their daughter’s wedding. What begins as an uncomfortable reunion gradually turns into a heartfelt story filled with humour, awkward moments and the possibility of second chances. Led by Nkem Owoh, Jennifer Eliogu and Bob-Manuel Udokwu, the film balances laughter with genuine emotional moments.

Market People – (2025/Drama)

If you enjoy quiet, character-driven dramas, Market People is worth adding to your weekend watchlist. Directed by Jeremiah John, the film follows a grieving woman and a struggling writer whose lives become unexpectedly connected through an unusual housing arrangement. Starring Chimezie Imo, Elma Mbadiwe, Tina Mba, Francis Duru and Kelechi Udegbe, the film delivers a heartfelt story about healing, hope and the relationships that emerge in everyday life.

Alechenu – (2026/Emotional Family Drama)

Directed by Biodun Stephen, Alechenu tells the touching story of a young autistic boy who travels from Oyo to Lagos in search of the mother he has never met. Along the way, his journey uncovers long-hidden family secrets and changes the lives of everyone he encounters. Starring Bimbo Ademoye, Mike Ezuruonye, Femi Adebayo, Wumi Toriola and young actor Royal Aziomaku, the film explores family, identity and resilience while highlighting compassion and acceptance.

If you’re still deciding what to watch this weekend, these five Nollywood films are a solid place to start. Each one brings a different kind of story, whether you’re looking for suspense, laughter, heartfelt moments or a film that reflects familiar Nigerian experiences.

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Entertainment

Tems Confirmed to Perform at the 2026 BET Awards.

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Photo: Instagram

Nigerian singer and songwriter Tems has been confirmed as one of the performers at the 2026 BET Awards. BET announced the first lineup of performers on June 17, revealing that the Grammy-winning artist will take the stage at the ceremony scheduled for Sunday, June 28, at the Peacock Theater in Los Angeles.

Tems is set to appear alongside artists such as Cardi B, Doechii, Queen Latifah, Jill Scott, Kehlani, Rick Ross, T.I., Common, Don Toliver and French Montana, unveiled by BET for this year’s edition. The event will be hosted by comedian and entertainer Druski, with MC Lyte returning as announcer. The annual ceremony honours achievements in music, film, television and sports, bringing together both established acts and rising figures across the entertainment industry.

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Her performance announcement follows her three nominations at the 2026 BET Awards, placing her among the most recognised Nigerian artists this year. She is nominated in the Best Female R&B/Pop Artist category, the BET Her Award for her song “First”, and the Viewers’ Choice Award for “Raindance”, her collaboration with British rapper Dave.

In recent years, Tems has become a consistent presence on major international stages, and her appearance at the 2026 BET Awards adds another notable international appearance to her growing list of global engagements. The performance is expected to reach viewers across multiple markets as the ceremony celebrates achievements across entertainment.

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The 2026 BET Awards will air live on Sunday, June 28, from the Peacock Theater in Los Angeles at 8PM ET. The show will feature performances, award presentations and tributes, gathering artists and industry figures from different parts of the entertainment space.

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Lifestyle

Celebrate Father’s Day with the Ultimate Gift Guide for Dads.

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Photo: Pinterest

Father’s Day coming up on June 21, 2026, is more than just another date. It is a day set aside to show appreciation to the men who have spent years offering guidance, support, encouragement, and sometimes even tough lessons that helped shape our lives.

For many people, shopping for dads is not straight forward as most fathers rarely tell you what they want. While mothers drop hints about things they like, fathers tend to say “Anything is fine” or “Don’t worry about buying me anything”. That response makes it difficult to know what gift they would actually appreciate while recognising that behind all these responses is a man who would value being celebrated.

While many fathers insist they do not need anything special, one thoughtful act can go a long way in making them feel valued. Choosing the right present does not always mean spending a huge amount. What matters most is finding something that matches his personality, interests, or daily routine.

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For dads who enjoys technology, gadgets such as wireless earbuds, smartwatches and accessories, portable speakers, or power banks can make everyday activities more convenient. These presents combine usefulness with modern style, making them suitable for fathers who like staying connected.

Photo: Instagram

For fashion-conscious dads, consider upgrading his wardrobe with quality outfits he can use regularly. A classic wristwatch, a fragrance, comfortable shoes, or a smart shirt can add a fresh touch to his collection. Some Nigerian fathers do prefer stylish native attires like senator wear, kaftans and agbadas from local designers. These are gifts that remain relevant long after Father’s Day has passed.

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For the father who loves relaxation, comfort-focused presents can be a pleasant surprise. A comfortable lounge set, personalized mug, or even a subscription to his favorite streaming service can help him enjoy his downtime after a busy day. Sometimes the simplest gifts become the most appreciated because they fit naturally into their regular routine.

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Food-loving dads may enjoy a special dining experience rather than expensive gifts. Preparing his favourite meal at home, organizing a family picnic, or taking him to a restaurant he has always wanted to try can create a lasting memory. Shared moments often leave a stronger impression.

Photo: Pinterest

For sports-loving dads items from their favourite team, such as jerseys with their best teams badge or even a mug carrying the sticker of their top athlete, fitness accessories, or tickets to an upcoming match are worth considering. These gifts connect directly to their hobbies and shows that attention was paid to what interests them.

Photo: Instagram

For fathers who prefer a more personal approach, customised gift is a meaningful option. Framed family photographs and handwritten letters can carry emotional weight that no expensive material can match. Sometimes the most meaningful presents are the ones that remind a father of the people who matter most to him.

Of course, not every Father’s Day celebration requires spending money. A heartfelt message, phone call, or simply setting aside time to be together can create lasting memories. Many fathers value recognition more than presents, especially when it comes from the people they care about most.

Father’s Day is not really about finding the perfect gift. It is about appreciating the man who has offered support, advice, encouragement, and countless sacrifices over the years. The thought behind it is what carries the greatest meaning.

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