What to eat before training. Sports nutrition before training. What you need to gain muscle mass

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When working on the beauty of your own body, it is not enough to go to the gym, because 65% of success does not depend on physical exercises, but on diet. What should you eat before a workout?

You can’t go to training hungry, otherwise the athlete will lose energy after the second exercise, besides, the body will not have the necessary “building material” for muscle mass. Therefore, it is necessary to eat necessarily saturating the body with carbohydrates and proteins.

What to eat before a workout at the gym

Before going to the fitness center, you can not rush to extremes - overeat or starve. It is necessary to adhere to the golden mean by making the right menu. The food consumed before class should contain the majority of carbohydrates, proteins and a minimum of vegetable fats, for example, or olive oil.

Experienced fitness trainers say that there should be no fat at all, because they slow down the metabolic process, preventing proteins and carbohydrates from being absorbed into the blood, and also cause nausea and heaviness in the stomach.

For effective training, you need the following:

• from 40 to 65 g of slow carbohydrates, they give vigor and energy necessary for intensive exercise;
• protein - 20-30 g per meal, due to which muscle growth and restoration of the body's strength is possible.

The indicated figures maneuver depending on the age, health, physical form of the athlete, and most importantly, the time of day in which the lesson takes place. Morning time does not oblige to a full breakfast, it will be enough to eat an apple, drink a glass of milk, but evening activity requires a full protein-carbohydrate lunch.

In terms of calories, a pre-workout meal should not exceed 200-250 calories for women and 300-400 for men.

For example, you can eat the following dishes: scrambled eggs with vegetables (2 eggs), cottage cheese with dried fruits and nuts, oatmeal with fresh fruits, candied fruits and nuts, cabbage rolls with minced chicken, baked chicken with a side dish,.

Sources of carbohydrates

The largest storehouse of this substance can be found in corn flakes, oatmeal, rice, buckwheat and other cereals.

About 40–60 g (per 100 g of food) of carbohydrates can be obtained by eating rye bread, peas, beans, raw vegetables.

The minimum amount of carbohydrates (10–40 g) is found in fresh fruit juices, apples, curds, grapes, potatoes, and beets.

Protein Sources

Protein is indispensable, especially for bodybuilders who are working on pumping up muscles. Dairy products must be present in their diet: cheese, milk, cottage cheese. It is useful to eat meat of turkey, chicken, goose, veal. You can also diversify the menu with eggs, trout.

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When to eat

The above describes what you need to eat before training to feel full of energy, but it does not indicate how long before it should be done. Of course, it is impossible to load the stomach 5–10 minutes before the start of physical activity, otherwise there will be a desire to sleep, heaviness in the stomach, belching, and besides, this interferes with the quality of the exercises. Physical activity after meals also slows down the digestion process.

Professional fitness instructors recommend eating at least 1.5 hours before training, and preferably 2-3 hours, this amount of time is necessary for the body to digest food. But if you wish, you can have a snack half an hour before class, however, not with bread and meat, but with cottage cheese, fresh vegetables or fruits, porridge.

Do not forget about water, the body will also need its reserves, so women need to drink 0.45 liters of liquid in small sips an hour before the start of class, and men - 0.7 liters.

For weight loss

Conclusion

By adhering to the basic rules described above, any athlete (whatever his goal) will certainly achieve positive results. It is worth remembering that we are all an external reflection of what we eat and do not forget about the food culture.

To have a beautiful body, you will have to forget about fatty foods, chips, fast foods, cakes, donuts and exclude sugary carbonated drinks.

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What can you eat before an evening workout. Find out how many proteins, fats and carbohydrates you need to eat during the period of gaining muscle mass or burning fat.

If you train after work, be sure to consider what, when and how much you need to eat before an evening workout.

Many people have heard that breakfast should be the most calorie-dense meal of the day. The calories and carbohydrates you eat will provide you with energy throughout the day.

But what if you train in the evening? Do you need to revise your meal plan?

Whether your goal is to build muscle or burn fat, the timing of your meals is just as important as what you eat. If the schedule is wrong, you will be disappointed with the result (or lack of it).

Breakfast

Since the training will only be in the evening, there is no need for a giant breakfast. If you are limited in carbohydrate intake, breakfast should consist mainly of proteins and fats. Vegetables and fruits can be used as carbohydrates.

If you do not particularly limit yourself in taking carbohydrates, then you can add to your breakfast and .

Snack at noon

If you are not consuming too many calories, you should save carbohydrates for the rest for. Have a light snack consisting of fast-digesting protein and a small amount of healthy fats. Add vegetables to this to maintain the water-salt balance.

Dinner

Your lunch meal depends on your goals. For those who burn excess fat, protein foods and some healthy fats will do. To add to this low-calorie meal, eat another serving of vegetables.

If you're trying to bulk up, add a moderate amount of complex carbs. Even during this period, it is advisable to eat most of the carbohydrates before training. Then all of them will be used by the body as energy.

Eating or

At this time, you need to prepare your body for the upcoming load. You want food that will give you energy without making your stomach feel heavy. If you prefer solid food to sports nutrition, you should eat 2 hours before training. Cocktail can be drunk for 30– 45 minutes before training.

You need fast digesting protein and complex carbohydrates, don't go heavy on fats. We need carbohydrates that will be absorbed for a long time, then glucose will evenly enter the bloodstream during training.

Eating after a workout

If you are on a diet, your workout should be followed by a carbohydrate meal. This way you will replenish your glycogen stores, but you will not store excess fat. If you are gaining muscle mass, feel free to load. Once a day, you can eat an excess amount of carbohydrates.

You will also need a fast-digesting protein source, such as whey protein isolate. Carbohydrates should be both simple and complex, so you will quickly restore blood glucose levels and stock up on energy for several hours. If you don't need spikes in insulin, eat only complex carbohydrates, then there will be no fluctuations in blood sugar levels.

There should be little fat in this meal. Carbohydrates must reach the muscles with the help of insulin, and fat consumption will complicate this task.

Dinner

If you are not following a strict fat burning plan, dinner should also contain complex carbohydrates. Portion should be average. These carbohydrates are needed for post-workout recovery.

If you're on a strict diet, then limit your dinner to protein, healthy fats, and vegetables.

Eating or sports nutrition before bed

Forget carbs before bed. Otherwise, you will wake up in the middle of the night due to fluctuating blood sugar levels and gain extra weight. The ideal meal before bed is a serving of casein or slow-digesting meat like beef steak or salmon.

Proper nutrition is the most important factor in achieving your pre-workout bodybuilding and fitness goals. Success depends on nutrition by 60 - 70%, and only 30% depends on exercises and training programs both in gaining muscle mass and in losing weight, that is, burning fat.

In this article, you will learn all about proper nutrition before training, so read the information provided here very carefully.

Please note: this article describes only the basic requirements and rules. But all people are different, and based on this information, you can create an ideal nutrition scheme and build it for yourself.

before training on goals and intensity of training

The intensity of the exercise determines which source of energy will be used by the body. The combination of fats and carbohydrates in the body is more commonly used, but the intensity of the training will affect their balance.

The main source of energy for heavy weight training is carbohydrates. With aerobic weight loss, fats and carbohydrates will participate in the energy supply of the body in equal measure.

When to eat before a workout: meal times

The expression “before training”, for experienced athletes, does not mean 5 minutes before the start of classes in the gym. With a full stomach, physical activity will slow down the digestive processes, because the blood from the organs will go to the muscles, and you will also be disturbed by drowsiness, belching, and heaviness in the stomach. That's why eat at least 2 hours before before the start of the workout.

And training on an empty stomach will not take place at the required level of intensity due to the lack of resources in the body. Therefore, before training, you should always eat.

If you didn’t manage to eat on time, then you can eat something easily digestible and energetic, for example, some kind of sweetness or a small fruit, or drink a gainer. Half an hour before the start of the workout, you can eat a small fruit, a small portion of low-fat cottage cheese, light yogurt, half a serving of porridge.

What to eat before a workout

Before starting a workout, you need to consume carbohydrates to fill the glycogen depots, which will be used by the muscles during the workout itself. Eat a small portion of protein, which will be used by the body as a source of amino acids for muscles, creating the so-called anabolic “premise”. Fats should be excluded from the pre-workout menu because they slow down: metabolic processes, gastric emptying, and the rate of absorption of other nutrients such as protein and carbohydrates.

Calorie content and amount of food

When training to gain mass, not eating enough before a workout can lead to feelings of hunger and energy will be depleted much earlier than the end of training. But increasing your calorie intake before a workout is also a bad idea. You need to eat food as you would at a normal breakfast or lunch.

The amount of energy consumed by a person is influenced by many factors:

• Age
• The amount of muscle and fat mass, etc.

The optimal calorie intake before training should be:

• 200 calories for women
• 300 calories for men

Carbohydrates

Before training, you need to consume 40 - 70 grams of slow carbohydrates. They are so called because they have a low rate of breakdown into monosaccharides, which serve as the body's most preferred source of energy. Due to this, foods containing slow or complex carbohydrates feed the body with energy for several hours.

About 65 grams per 100 grams of product: natural rice, oatmeal, durum pasta, buckwheat and other cereals.

40-60 grams of carbohydrates per 100 grams of product: rye or bran bread, beans, peas, vegetables

10-40 grams of carbohydrates per 100 grams of product: sweet cheese curds, potatoes, beets, grapes, apples, natural fruit juices.

Squirrels

In addition to carbohydrates, your workout day diet should contain protein to maintain an anabolic state and reduce muscle breakdown. Proteins are a source of amino acids necessary for the repair and construction of muscle fibers.

15-30 grams of protein per 100 grams of product: veal, beef, pork (lean), chicken, turkey, trout, cheese, cottage cheese, chicken eggs.

5-15 grams of protein per 100 grams of product: milk, sausage, goose meat, salami.

For one meal you need to consume 20-30 grams of protein from food. That is, in one sitting, in total, all products should give 30 grams of protein.

Fats

In the diet of any person, and not just an athlete, vegetable fats should be present no more than 10% of the daily food intake.

Fatty foods take a long time to digest and prevent other nutrients from being absorbed into the bloodstream, so they should not be eaten before a workout. Consume plant-based fats, such as omega-3 fatty acids.

Water

Water is an essential component for any person, and even more so for an athlete. Keep fluid intake throughout the day so that it is at least 2 liters. An hour before training, you need to drink about 800 grams of water for a man, and for a woman - 500 grams. Also during classes, you also need to consume water in small sips, because during classes you lose a lot of fluid.

Salt

Do not disturb the electrolyte-salt balance. During exercise, especially aerobic exercise, many minerals are lost. Therefore, you can drink mineral water or add salt to the water before training to restore electrolytes.

Pre-workout nutrition for muscle gain

To increase muscle mass before strength training, you need to consume a sufficient amount of carbohydrates. 2-2.5 hours before an anaerobic workout, you need to consume slow or complex carbohydrates. Also in the diet should be. During and immediately after training, proteins cannot yet be used to repair and synthesize muscle fibers, but they can protect muscles from destruction.

30 minutes before training you can eat:

• one large fruit
• berries with a low glycemic index (apple, pear, strawberry or any other berry
• wash down with a protein drink, preferably whey, because it is absorbed faster (0.22 grams of whey protein per 1 kg of body weight).

Pre-workout nutrition for weight loss

If you need to lose weight, that is, burn body fat, then you need to ensure that calorie consumption exceeds their consumption. But that doesn’t mean that you don’t need to eat before a workout to lose weight. If you want to lose weight, then you need aerobic training for weight loss. .

As in the case of weight gain, when losing weight, you need to eat 2 hours before training. But this time, the amount of carbohydrates should be reduced to 15-20 g, and the amount of protein consumed to 10-15 g, so that there is no excess glycogen (glucose) in the muscles. Take all the same complex carbohydrates.

If you don't eat before your workout, you won't be able to train at the intensity you need to burn fat. And if you eat heavily and shortly before training, then you will spend the energy of food, and not excess fat.

Before training for weight loss, you need to make a meal, with a total composition of 15 grams of carbohydrates (for men) and up to 10 grams of carbohydrates for women, as well as protein foods, for women it will be optimal to get up to 7 grams, for men 12-15 grams. Such nutrition will give the body energy to maintain the required intensity at the beginning of the workout, but it will not be enough and the body will begin to break down fat deposits for additional energy. If you use, then the diet needs to be adjusted taking into account the characteristics of the diet.

As an additional stimulant, 30 minutes before training, you can drink a glass of strong green tea or coffee without cream. This will increase the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells so that muscle cells can use it for energy.

Conditions that must be observed in order to lose weight:

1. Before training, you must eat

The body needs energy to perform any work, and for its functioning it also needs energy, which it receives from food. And if you do not eat, then the body will not have the resources to conduct training at that level in order to get the desired result.

2. The athlete should have a meal 2 hours before the start of the workout

Firstly, it is difficult to train on a full stomach because of the feeling of heaviness, drowsiness.

Secondly, undigested and undigested food will not allow the body to use internal resources, that is, burn fat.

3. Reduce the amount of protein and carbohydrate-containing foods if you want to lose weight, and if you want to gain weight, then increase

Proteins and carbohydrates are nutrients that need to be manipulated depending on your goals: whether you want to lose weight or gain weight. Therefore, increase or decrease their consumption depending on the desired result.

Protein before workout

It is always easier and faster to get the right amount of nutrients from a shake. It is easier and more convenient to consume and it is absorbed faster. Therefore, before training, you can take one serving of a protein shake or gainer for 1 hour or even 30 minutes.

Can I eat during a workout

During training, for additional fuel, you can consume fast carbohydrates or BCAA amino acids. They will protect the muscles from destruction and add strength.

Pre-Workout Foods

Below are examples that combine protein and carbohydrate foods, you can alternate these options depending on your taste preferences:

• Poultry meat (turkey, chicken breasts) with coarse bread or rice or pasta
• Lean fish with potatoes
• Lean meat with potatoes or pasta
• Eggs with porridge
• Cottage cheese with bread

Immediately after training you can eat almost any easily digestible food, because it will go to restore the energy spent in training. Such products can be:

• fruit juices
• fruits - watermelon, banana, pineapple, mango, apricots
• fruit cocktails
• sports drinks - gainers, proteins, post-workout complexes, energy bars.

You don’t need to eat up after a workout, and it’s unlikely that you will succeed when all the blood has gone into the muscles and not only overeat, but it’s hard to breathe.

Nutrition before morning workout

If you prefer the morning for training, then after waking up you need to drink a protein shake and add 5-8 grams of BCAA to it. Or you can eat something easily digestible, like a piece of cake or brownie. Other foods are not very suitable before a morning workout, because they are digested for a long time and the body will not get energy from them for training.

But immediately after a workout, it is advisable to consume a sufficient amount of protein and carbohydrates from regular meals.

The best meals before and after a morning workout:

• poultry meat (chicken breast, turkey) with wholemeal bread or rice
• lean meat with potatoes or pasta
• cottage cheese with wholemeal bread
• low-fat steak with potatoes or fresh vegetables
• egg white omelette with oatmeal
• lean fish with potatoes or vegetables

Sample pre-workout diet

What to eat before training, each athlete must determine for himself based on his personal experience. But the main principles can be distinguished: solid food can be consumed 4 hours before the start of a workout, a carbohydrate shake or foods containing fast carbohydrates - 2-3 hours before a workout, and the water-salt balance must be restored an hour before class.

1 hour or less before workout

• - fresh fruits: apples, watermelons, peaches, grapes, oranges and/or
• - energy jams (gels)
• - up to 1 cup of sports drink

2 - 3 hours before training

• - fresh fruits
• - bread, bagels, pasta
• - yogurt
• - water

3 - 4 hours before training

• - fresh fruits
• - bread, bagels
• - pasta with tomato sauce
• - baked potato
• - energy bar
• - cereal with milk
• - yogurt
• - bread/sandwich with peanut butter, meat or cheese
• - water

Caffeine pre-workout and performance

Caffeine is used by athletes as a stimulant of the central nervous system, to improve its functioning and neuromuscular communication. There is information that caffeine can increase endurance and improve the breakdown of fats for energy for muscle cells. This theory is not backed by research, but you can do a little experiment and see if it works for you. Coffee can be used as a central nervous system stimulant, but here you must proceed from the state of your health (heart function and blood pressure).

Foods to Avoid Before a Workout

This has already been discussed above, but I will remind you again that fatty foods before training are a bad option. It is poorly digested and prevents carbohydrates and proteins from being absorbed into the bloodstream, which are needed to supply the body with energy.

Foods that are harmful to training can be safely attributed to:

• Fat meat
• Donuts
• Fried potatoes
• Chips and any fast food

Only you yourself can choose the optimal diet, according to your personal feelings, based on practical experiences in the process of training. And what works very well for your partner or even a coach may not suit you personally at all. You will definitely have personal preferences in products, body characteristics and metabolism, so experiment and find your right nutrition before training.

A small example of a fitness menu plan

Fitness diet menu

1st day

Breakfast: 2 eggs (1 yolk, 2 whites), 100 g oatmeal, 1 glass of orange juice, 50 g fat-free cottage cheese. Second breakfast: fruit salad, fat-free yogurt. Lunch: 100 g boiled chicken, 100 g rice, green salad. Snack: baked potato, fat-free yogurt. Dinner: 200 g of stewed fish, salad, apple.

2nd day

Breakfast: 100 g of muesli, 1 glass of skim milk, 2 eggs, some fruit. Second breakfast: 1 glass of carrot juice, 50 g of cottage cheese. Lunch: chicken salad (150-200 g of meat), 1 potato, apple. Snack: low-fat yogurt, fruit. Dinner: 150 g of fish, 1 cup of boiled beans, salad (optional with low-fat salad dressing).

3rd day

Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg scrambled eggs. Second breakfast: banana, 100 g of cottage cheese. Lunch: 200 g fish, 100 g rice, salad. Snack: fruit, yogurt. Dinner: 100 g turkey, 1 cup corn, salad.

4th day

Breakfast: 1 grapefruit, 100 g of hercules, 1 glass of milk. Second breakfast: banana, 100 g of cottage cheese. Lunch: 150 g chicken, 50 g rice. Snack: 1 glass of vegetable juice, bran. Dinner: 120 g beef, a cup of corn.

5th day

Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice. Second breakfast: 1 glass of vegetable juice, 100 g of rice. Lunch: pita, 100 g turkey, apple. Snack: salad, 100 g of cottage cheese. Dinner: 100 g chicken, salad.

6th day

Breakfast: scrambled eggs, 100 g of buckwheat, 1 glass of milk. Second breakfast: cottage cheese, banana. Lunch: 200 g fish, 100 g rice, salad, 1 glass of orange juice. Snack: baked potato, yogurt. Dinner: 150 g shrimp, vegetable salad.

7th day

Breakfast: an apple, an omelet from 2 eggs, 100 g of buckwheat. Lunch; 100 g cottage cheese, peach. Dinner; 100 g beef, mixed vegetables (corn, carrots, peas). Snack: yogurt, 100 g of rice. Dinner: 150 g chicken, vegetable salad.

8th day

Breakfast: 1 grapefruit, 100 g muesli, 1 glass of skim milk, 2 eggs. Second breakfast: 70 g of rice, 1 peach. Lunch: 120 g chicken, salad, half a plate of pasta, 1 glass of orange juice. Snack: yogurt, apple. Dinner: 120 g of beef, vegetable salad.

9th day

Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 glass of orange juice. Second breakfast: banana, cottage cheese. Lunch: 100 g fish, 100 g rice, peach, 1 glass of orange juice. Snack: yogurt, 50-100 g dried apricots. Dinner: 200 g fish, baked potatoes, vegetable juice.

10th day

Breakfast: 1 cup blueberries, 100 g oatmeal, scrambled eggs. Second breakfast: 100 g fat-free cottage cheese, 50 g raisins. Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice. Snack: low-fat yogurt, orange. Dinner: 100 g of fish, vegetable salad.

11th day

Breakfast: a slice of watermelon, 2 eggs, 50 g of bran bread, 1 glass of orange juice. Second breakfast: banana, 50 g of cottage cheese. Lunch: 100 g rice, 200 g squid. Snack: 150 g fish, salad. Dinner: 100 g chicken, corn salad.

12th day

Breakfast: 1 glass of carrot juice, 100 g of oatmeal, scrambled eggs. Second breakfast: 100 g of rice with raisins and dried apricots. Lunch: 100 g chicken in pita, salad. Snack: fat-free yogurt, apple. Dinner: 120 g beef, 100 g broccoli.

13th day

Breakfast: grapefruit, 100 g of oatmeal, scrambled eggs. Second breakfast: 50 g of cottage cheese, peach. Lunch: 120 g of turkey in pita, boiled corn on the cob. Snack: fat-free yogurt, apple. Dinner: 150 g of fish, vegetable salad.

14th day

Breakfast: 1 glass of orange juice, 2 eggs, 100 g of muesli, 1 glass of milk. Second breakfast: banana, 50 g of cottage cheese. Lunch: 150 g chicken, green salad, 100 g rice. Snack: yogurt, peach. Dinner: 150 g of river fish, vegetable salad.

This is an example of a diet for athletes. Approximately this is how you should eat, but you should not copy, because you have your own weight, your own metabolism, and so on. Therefore, we proceed from our data and goals and, on the basis of this menu, we compose our own. The easiest option is to reduce or increase the calorie content of food if you want to lose weight or gain weight, respectively.

And yet, the dairy products mentioned above must be fat-free. All meat products are boiled or can be baked. It is better to choose fruits that are not sweet and give preference to green ones. Drink only natural juices or do not drink at all. It is always better to drink plain water.

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Today you go to the gym! Someone looks forward to this event and prepares for it in the morning, carefully gathering the form, postponing gatherings with friends in a cafe for another day, preparing dinner for the household, and by the end of the working day quickly turns off the computer and runs to the nearest sports club. The other perceives this as a necessity to maintain the image of an active fashionable person or as a habit acquired since childhood, spent at the training camp. But for everyone who has plunged headlong and all other parts of the body into the world of fitness and a healthy lifestyle, the main result is what they see in the mirror after many hours of stepping over the step or swimming in the pool. Unfortunately, not always the desired effect of training becomes noticeable. After all, many people forget that the active rhythm of life implies a special regimen and composition of nutrition.

Nutrition before training

So, in the diet pre-workout nutrition necessary:

1. Enable:

Proteins;
- carbohydrates.

2. Exclude:

Fats (or no more than 3 g).

Carbohydrates in pre-workout nutrition necessary to provide the muscles and brain with energy. During training, the "fuel" is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen).

Squirrels in pre-workout nutrition will not be a source of energy, they are a source of amino acids for working muscles. As a result, immediately after training, protein synthesis in the muscles increases dramatically.

Fat in the diet before training should be absent, because it slows down the work of the stomach and the speed of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and burping during exercise.

The best pre-workout meals:
- poultry meat (turkey, chicken breasts) with coarse bread or rice;
- low-fat steak with potatoes;
- egg white omelette with oatmeal.

The calorie content of food before training should be normal, as well as at other times. Bulky food (a large portion of salad or a bowl of soup) is best eaten an hour or two before training so that it has time to digest and the stomach is empty. More dense food (half a plate of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout.
If you are training to build muscle mass, then 30 minutes before training, eat one large fruit with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably whey protein). The calculation of the protein in this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then in a cocktail (mixed with water) there should be 15 g of protein.
Also, 30 minutes before training, drink a glass of strong black coffee (it is possible with a sweetener, but not with cream) or very strong green tea. This will help secrete epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. Thus, during training, you will burn more fat and less glucose, glycogen and amino acids. Fatigue in the process of training will come much later. The head will think better, and you will be able to train more intensively. The effect of coffee before training lasts approximately 2 hours. Immediately before training, it is better not to eat anything, as physical activity distracts from the process of digestion (rhythmic contractions of the stomach to digest food). As a last resort, if you are very hungry, you can drink a glass of protein shake or milk.

Drinking regimen during exercise

The most important thing during training is not to forget to drink! Already with 2% dehydration, training will be sluggish and ineffective. Do not focus on the feeling of thirst. Intense exercise depresses the thirst receptors in your throat and gastrointestinal tract, so that by the time you feel thirsty, your body will already be dehydrated. In addition, with age, the thirst sensors in the body lose their sensitivity. Adults need to drink water because they need to, not because they want to.
If you notice symptoms of dehydration (two or more at the same time):
- feeling of thirst
- dry mouth,
- dry or even chapped lips,
- dizziness,
- fatigue,
- headache,
- irritability
- lack of appetite,
start drinking water immediately and stop exercising for a few minutes until symptoms subside.

Drinking mode Next: Drink a glass of water right before your workout and drink a little every 15-20 minutes during your workout. The amount drunk will depend on the amount of sweat. You need to keep your body hydrated and even super-hydrated during your workouts.
If the workout lasts more than an hour, then it is advisable to drink special sports drinks. With sugars, about 30-60 g of carbohydrates per hour should come from them. More than 60 g of carbohydrates the body will not absorb during a workout, and the productivity of the workout may decrease. Drink high-calorie drinks should be little by little, drinking every 10 minutes. Sports drinks also contain beneficial electrolytes (salts) that the body loses through sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, not store-bought. It's safe to say that all purchased juices, even those sold labeled "100% juice without added sugar", are diluted with water and contain mixed sugars. Orange juices most often contain beet sugar, apple juices contain corn syrup and inulin. The best juice is freshly squeezed orange, diluted with water in a ratio of 1:1.

Nutrition after training

You need to eat immediately after training, preferably in the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then training loses all meaning - as a result, NOTHING IS TRAINING, fat will be burned a little, and that's it, but there will be no increase in strength, muscle density, harmony and metabolic rate. In the first 20 minutes after a workout, the so-called post-workout (anabolic) window is opened in the body for the consumption of proteins and carbohydrates (but not fats). Everything that will be eaten during this period will go to muscle recovery and muscle growth, not a single calorie from food will go to fat. It is very important.
Post-workout carbohydrates are best consumed in liquid form from simple, high-glycemic sources. You need to get a spike in insulin levels, with its anabolic and anti-catabolic (helps build lean muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high ratio of glucose to fructose. Consume approximately 1g of carbs from juice for every pound of IDEAL weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), while a glass of cranberry juice contains 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate food that does not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after training, you need to load up on proteins. Best in powdered protein drink form. In this way, protein synthesis in muscles after training will increase by 3 times (compared to starvation). So bring a bottle of protein powder and juice shake with you if you're exercising outside the home, and drink it all at once as soon as you stop exercising. The amount of protein from the powder should be 0.55 g per kilogram of ideal weight. If you can't drink protein shakes for some reason, rely on egg whites.
If it is possible to eat within an hour after a workout, then choose any protein food, just calculate the right amount of protein. Your dose of protein food can be determined very simply: it should fit in your palm. Since post workout nutrition there is only one important goal - to contribute to the growth of muscle mass as quickly and efficiently as possible - then fat should not be contained in this meal at all. Fat will slow down the flow of carbohydrates and proteins from the stomach into the blood.
Protein food should be lean, that is, if the chicken is breasts, not legs. If eggs, then only proteins. Beef and pork should be avoided as they are always very fatty, prefer veal. You also need to be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain at least 5% fat. The only exception is fatty fish (not fried!). It can and should be eaten as often as possible.
After training, within two hours, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and everything chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen in the muscles and liver and using protein for muscle repair. So if you train in the morning, endure 2 hours, and only then drink real strong coffee. A cup of coffee before a workout should help you stay alert and energized. If you can’t give up coffee or tea at all, choose their decafinized counterparts.

Workout and nutrition for weight loss

Drinking and eating regimen before and after training for weight loss

If you want to lose weight, namely lose weight, and not build muscle, pull yourself up, etc., then:
- 5 hours before training, do not eat proteins,
- 3 hours before training, do not eat at all,
- 30 minutes - 1 hour before training stop drinking,
- during training, it is DESIRABLE not to drink,
- an hour after training do not drink,
- 3 hours after training do not eat.
The results will be tangible.

2 week fitness diet

Fitness diet involves five meals a day.

With an average calorie content of about 1400-1800 calories per day, such a diet provides safe weight loss. An exemplary fitness diet contains little fat, more carbohydrates and protein. When following a diet, you need to drink up to 2 liters of fluid per day. Even if your weight increases on the scale, it's okay, it means that you are losing fat and gaining muscle. Do not rely entirely on the scales. The main thing is how you look when looking in the mirror, and changes can also be judged by clothes. If you can not eat strictly on a diet, then try to count the calories you eat and choose the menu according to the calorie table, trying to eat the least fatty foods. If possible, do not take too long breaks in nutrition, they contribute to body fat!

Fitness diet menu

1st day
Breakfast: 2 eggs (1 yolk, 2 whites), 100 g oatmeal, 1 glass of orange juice, 50 g fat-free cottage cheese.
Second breakfast: fruit salad, fat-free yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Snack: baked potato, fat-free yogurt.
Dinner: 200 g of stewed fish, salad, apple.

2nd day
Breakfast: 100 g of muesli, 1 glass of skim milk, 2 eggs, some fruit.
Second breakfast: 1 glass of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Snack: low-fat yogurt, fruit.
Dinner: 150 g of fish, 1 cup of boiled beans, salad (optional with low-fat salad dressing).

3rd day
Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg scrambled eggs.

Lunch: 200 g fish, 100 g rice, salad.
Snack: fruit, yogurt.
Dinner: 100 g turkey, 1 cup corn, salad.

4th day
Breakfast: 1 grapefruit, 100 g of hercules, 1 glass of milk.
Second breakfast: banana, 100 g of cottage cheese.
Lunch: 150 g chicken, 50 g rice.
Snack: 1 glass of vegetable juice, bran.
Dinner: 120 g beef, a cup of corn.

5th day
Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice.
Second breakfast: 1 glass of vegetable juice, 100 g of rice.
Lunch: pita, 100 g turkey, apple.
Snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.

6th day
Breakfast: scrambled eggs, 100 g of buckwheat, 1 glass of milk.
Second breakfast: cottage cheese, banana.
Lunch: 200 g fish, 100 g rice, salad, 1 glass of orange juice.
Snack: baked potato, yogurt.
Dinner: 150 g shrimp, vegetable salad.

7th day
Breakfast: an apple, an omelet from 2 eggs, 100 g of buckwheat.
Lunch; 100 g cottage cheese, peach.
Dinner; 100 g beef, mixed vegetables (corn, carrots, peas).
Snack: yogurt, 100 g of rice.
Dinner: 150 g chicken, vegetable salad.

8th day
Breakfast: 1 grapefruit, 100 g muesli, 1 glass of skim milk, 2 eggs.
Second breakfast: 70 g of rice, 1 peach.
Lunch: 120 g chicken, salad, half a plate of pasta, 1 glass of orange juice.
Snack: yogurt, apple.
Dinner: 120 g of beef, vegetable salad.

9th day
Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 glass of orange juice.
Second breakfast: banana, cottage cheese.
Lunch: 100 g fish, 100 g rice, peach, 1 glass of orange juice.
Snack: yogurt, 50-100 g dried apricots.
Dinner: 200 g fish, baked potatoes, vegetable juice.

10th day
Breakfast: 1 cup blueberries, 100 g oatmeal, scrambled eggs.
Second breakfast: 100 g fat-free cottage cheese, 50 g raisins.
Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice.
Snack: low-fat yogurt, orange.
Dinner: 100 g of fish, vegetable salad.

11th day
Breakfast: a slice of watermelon, 2 eggs, 50 g of bran bread, 1 glass of orange juice.

Lunch: 100 g rice, 200 g squid.
Snack: 150 g fish, salad.
Dinner: 100 g chicken, corn salad.

12th day
Breakfast: 1 glass of carrot juice, 100 g of oatmeal, scrambled eggs.
Second breakfast: 100 g of rice with raisins and dried apricots.
Lunch: 100 g chicken in pita, salad.

Dinner: 120 g beef, 100 g broccoli.

13th day
Breakfast: grapefruit, 100 g of oatmeal, scrambled eggs.
Second breakfast: 50 g of cottage cheese, peach.
Lunch: 120 g of turkey in pita, boiled corn on the cob.
Snack: fat-free yogurt, apple.
Dinner: 150 g of fish, vegetable salad.

14th day
Breakfast: 1 glass of orange juice, 2 eggs, 100 g of muesli, 1 glass of milk.
Second breakfast: banana, 50 g of cottage cheese.
Lunch: 150 g chicken, green salad, 100 g rice.
Snack: yogurt, peach.
Dinner: 150 g of river fish, vegetable salad.

E that diet is a good example of how you can eat. It should be noted that all the aforementioned dairy products are necessarily fat-free. Beef, chicken, turkey, fish, seafood - boiled or stewed (in extreme cases, if you are not eating at home, grill). Also keep track of the amount of fruit eaten, give preference to citrus fruits, green apples. It is advisable to use brown rice, natural juices.
Diet means regular exercise!