Movies

What to Eat Before a Workout, According to Nutritionists

Published

12 months ago

14 November 2025

‎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

Credit – Google

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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Dede Ashiogwu Styles Herself in a Black Jumpsuit With White Lace Trim

Published

2 weeks ago

13 October 2026

Laju Odogwu

Photo: Instagram/@dedeashiogwu

Sometimes the simplest outfit says the most. In a recent post on Instagram, Dede Ashiogwu styled herself in a fitted black jumpsuit and let the white lace trim stand out. She captioned the post “I pull up like I own the city”.

The photos were taken on a night out. She wore a black sleeveless Oh Polly halter capri jumpsuit with a deep V neckline and thin straps. White lace ran along the neckline and the edges of the straps, following the dip of the V. The legs ended just below the knee, with another strip of white lace at each hem.

Photo: Instagram/@dedeashiogwu

She carried a fur structured clutch and wore a wide pearl bracelet.

Her hair was parted in the middle, with braids at the top that turned into long, loose waves past her shoulders. Her heels were Givenchy Shark Lock Heart sandals, with thick straps. Her makeup was soft, with warm tones and a nude pink lip.

Photo: Instagram/@dedeashiogwu

Her 16 September post kept the same black base, with an oversized pinstripe blazer worn open over a short black skirt, sheer thigh-high stockings and pointed patent heels. The lace is what sets the jumpsuit apart from that look, running along the neckline, the straps and both hems.

Entertainment

Nancy Isime Set to Produce Her First Film

Published

2 weeks ago

9 October 2026

Destiny Echobu

Photo: Instagram/@nancyisimeofficial

Nancy Isime has built a career across modelling, television presenting and acting. After years in front of the camera, the Nollywood actress is preparing to take on a new role as an executive producer, applying her experience in the entertainment industry to a project of her own.

In an Instagram video shared on October 7, 2026, Isime announced the project and admitted that she was nervous about taking on the responsibility.

Photo: Instagram/@nancyisimeofficial

“This is my first production as executive producer. I can’t lie, I am nervous and wondering if I am ready, but I think it’s about time; I have also tried,” she said.

Isime also plans to document the production, giving fans a look at the process as the film takes shape. She intends to share updates on production meetings, creative decisions, successes and challenges along the way.

“My first film as an Executive Producer. And I want you to come along for the entire journey,” she added.

Photo: Instagram/@nancyisimeofficial

Her experience in television includes hosting The Nancy Isime Show, which launched in 2019. She also made her acting debut in the 2011 television series Echoes and has since appeared in Nollywood productions, including Blood Sisters, Shanty Town and The Wait.

Isime began her entertainment career as a model before moving into television presenting and acting, building experience across different parts of the industry before venturing into film production.

The film’s title, cast, storyline and release date have yet to be announced.

Movies

“Dear Ajayi” Makes History as First Nigerian Production in Venice Days Competition | Watch Trailer

Published

2 months ago

1 September 2026

Laju Odogwu

“Dear Ajayi” Makes History as First Nigerian Production in Venice Damilola Orimogunje’s “Dear Ajayi” has been selected for the 2026 Giornate degli Autori, also known as Venice Days, at the 83rd Venice International Film Festival. The selection makes it the first Nigerian production to compete in the Venice Days section. The Nigeria-Germany co-production will have its world premiere as part of the competition.

Photo: 2o9ine Films

Set in 1990s southwestern Nigeria, “Dear Ajayi” follows two sisters, Ade and Titi Ajayi, whose lives have gone in very different directions. Ade is a committed Christian and the main breadwinner in the family, while Titi is an aspiring singer who has chosen a more independent path. When their paralysed mother requires care, the sisters have no choice but to come back together.

Orimogunje wrote and directed the film. The cast includes Bimbo Akintola as Ade and Tosin Adeyemi as Titi, alongside Lanre Hassan, William Benson, Antar Laniyan, Uzoamaka Power, Michelle Dede and Chioma Omeruah, (Chigul)

Photo: 2o9ine Films

Re Olunuga composed the music, while KC Obiajulu served as cinematographer. The film was produced by 2o9ine Films, with Mayana Films, Depth and Optics Productions and Zynox Productions joining as co-production partners.

The film received support from the Hubert Bals Fund+ Europe, while Luminalia is handling its world sales