What to eat before training for an athlete. Pre-workout food: what proteins, fats and carbohydrates do. What foods to eat before strength training

Very different from the sports menu for weight gain. Therefore, even before going to the fitness room, you should clearly define what goals you are pursuing.

Most girls dream not of pumped up muscles, but of a thin waist, slender hips. If you do not think over the nutrition program before training and do not find out which foods are allowed, and which, on the contrary, contribute to weight gain, you can nullify the efforts made during training.

"Nutrition before training for weight loss is the most important component of the program of work on the figure. With the right approach, you can lose weight much more efficiently and quickly. "

What can you eat before a workout?

To conduct classes successfully and burn a significant amount of calories, the body will need a certain amount of energy. Since energy reserves are consumed very quickly during training, they should be replenished even before exercise.

The ideal option is to eat carbohydrate foods , which will give the maximum amount of glycogen "fuel". It is thanks to such nourishment that the body will have enough strength for classes, and in order to obtain the missing energy, it will begin to intensively break down fats.

Of course, you should not attend a workout with a stomach full of carbohydrate food. Food should be consumed wisely, because the goal is weight loss, and not stupid work for wear and tear. Also, you can’t force the body to starve in the hope that excess weight will go away faster, because all organs work due to the energy of carbohydrates.

So what should be the nutrition before training and what can you eat? Here are the main allowed products that will only benefit:

• Light porridge, for example, buckwheat, oatmeal;
• Fruit and vegetable salads (with the exception of grapes, bananas);
• Diet cookies, bread.

It is such healthy food that will increase the endurance of the body and will not allow you to feel bouts of hunger in the gym.

What is acceptable to eat before training?

Protein food is not an energy source for the human body. But without proteins, or rather without amino acids, it is impossible to build new body cells.

Even in an effort to lose weight, it is worth carefully monitoring the maintenance of muscle mass, because body fat will not return only if they are replaced by elastic muscles (albeit in a smaller volume). In addition, it is the muscle fibers that work during exercise, therefore, their need for nourishment greatly increases.

Therefore, experienced fitness trainers are advised to include in the menu before very intensive classes small portion of protein food:

• Kefir;
• Omelette;
• A piece of boiled lean meat;
• A little boiled or steam fish.

Perfect option - before class, eat a portion of protein food with a vegetable side dish, or make a sandwich from whole grain bread with boiled meat and green salad. For many, a glass of kefir and a serving of fruit is enough to feel great in class.

There is also a list of additional foods and supplements that will not be superfluous in the diet before class. These include coffee , which increases the overall tone and allows you to feel more cheerful, as well as special sports supplements with L-carnitine , other fat-burning components. They enhance the effect of exercise and help you lose weight faster.

What foods should not be eaten before class?

Refuse before training necessarily from fatty foods. Fat is digested very slowly and does not leave the stomach, so you have to wait too long: on a full stomach, training is unlikely to go well. In addition, cakes and pastries and other “fast” carbohydrate foods should not be consumed, since they will bring nothing but fat on the waist and hips.

When and how much to eat before exercising?

A portion of food should be normal when compared with the daily menu of this time of day. The last time you are allowed to eat 2 hours before class .

If we are talking about very light food (for example, a glass of fat-free kefir or greens), then it is permissible to consume it 1-1.5 hours before class . If you eat later, the stomach may respond with discomfort, and calories from body fat will not burn.

If training takes place in the early morning, you can eat 1 apple, a serving of light cottage cheese, or drink a glass of green tea 40 minutes before class .

By following these simple rules, you can lose weight much faster, because a slender figure will begin to emerge after just a few sessions!

With regular exercise, a properly balanced diet is extremely important. After all, not only the effectiveness of training, but also your well-being will directly depend on this. When and what foods should be consumed after the end of the workout, for sure, many people know. But what and how much time to eat before it starts? This issue needs to be dealt with in detail.

To begin with, it is important to decide what kind of result you want to achieve through regular physical activity. Perhaps you want to build muscle mass, or maybe you, on the contrary, need to lose weight. It will depend on these factors when and what foods are best consumed before going to training. It is also worth noting that meal times are also affected by what time of day you exercise.

Pre-workout nutrition for muscle gain

It is better to eat before strength training no later than 1-1.5 hours before it starts. Food should consist of carbohydrates and proteins and be easy to digest, but it is better to refuse fatty foods before going to the gym. I do not recommend exercising on an empty stomach. After all, the body will not be adequately provided with the energy necessary for the full implementation of the exercises.

Imagine that the human body is a furnace, carbohydrates are firewood, and energy is fire. Thus, putting firewood into the stove, we get fire, which gives the body the necessary energy. And the more correctly we choose the firewood and the time when they need to kindle the stove, the brighter the flame burns. Accordingly, training gives the desired result in the shortest possible time.

Eating later than an hour before doing strength exercises is also not worth it. After all, this will prevent you from giving everything in training completely and can lead to the development of some unpleasant processes in the body - heartburn, nausea, hiccups. By the way, the degree of endurance of the body will also decrease significantly.

What effect does the food taken before exercise have on the body?

• proteins (proteins). They have anabolic activity - they affect the growth of muscle tissue, the main building material for the cell.
• fats (lipids). Lipid foods take a long time to digest. In addition, fats can significantly slow down the absorption of nutrients. As a result, a person who has consumed lipid food before training may experience discomfort, which will manifest itself in the form of lethargy, nausea, belching and gastric colic;
• carbohydrates. These foods are essential for proper muscle function. After all, in the process of playing sports, the body quickly consumes glycogen (glucose) reserves. Therefore, they must be replenished before starting a workout.

What foods to eat before strength training

Below will be listed protein and carbohydrate foods that you, depending on your taste preferences, can combine with each other in various variations.

1. Bread.
2. Skim cheese.
3. Eggs.
4. Porridge (buckwheat, rice, oatmeal, millet, barley, wheat, etc.).
5. Pasta.
6. Potato.
7. Lean meats.
8. Fish and seafood.
9. Chicken.
10. Turkey.

The amount of food eaten also needs to be given importance. Portion should not be large. If just before the start of the workout you do not have a feeling of heaviness in the stomach, then the amount of food taken was optimal.

Pre-workout nutrition for weight loss

You can eat food before going to a workout, the purpose of which is to lose extra pounds (fat), no later than 2 hours. To conduct an effective exercise, the body needs to have a certain supply of "fuel" or, as mentioned above, "firewood" - glycogen.

This polysaccharide, due to the occurrence of certain processes, is produced in the body after carbohydrate food enters it. Glycogen then enters the general circulation in the form of glucose. In other words, we throw firewood into the firebox, which begins to burn, saturating the body with energy.

Unlike nutrition before strength training, in this case, the diet should include mainly “complex” carbohydrates.

What are complex carbohydrates

They are also called "slow". These are foods that take longer to digest than "simple" carbohydrates and do not contribute to the development of sharp spikes in blood sugar levels. These include:

1. bread and pasta made from wholemeal flour. The labels of such products usually indicate that they are whole grains;
2. cereals (cereals boiled in water);
3. vegetables;
4. legumes;
5. fruit;
6. greens;
7. mushrooms.

What to eat before exercise for weight loss

1. Whole grain pasta.
2. Lentils.
3. Buckwheat porridge.
4. Oatmeal.
5. Vegetables and fruits.
6. Wheat porridge.
7. Legumes.
8. Nuts.

If you don’t have time at all for a full meal and waiting 2 hours after that, you can do it in 20-40 minutes. before training, have a snack with raisins, prunes, dried apricots or dates. It is also permissible to drink a small cup of tea with a spoonful of honey. Such food will provide an increase in blood glucose levels and, as a result, an instant burst of energy.

However, the listed products are classified as "fast" carbohydrates, so such snacks can be arranged only in extreme cases. It is better to eat foods that include "complex" carbohydrates.

Gym regulars over 40 will easily remember that in their youth, coaches insistently urged their wards not to eat anything before training for at least 2 hours. Professional athletes followed the same regimen for many years. And for those unfortunate ones who could not show the expected results on an empty stomach, there was only one thing left: to completely abandon sports ambitions.

Today, breakfast before a workout is no longer a crime. Moreover, pre-workout complexes appeared on sale, which promise athletes to improve their results and achieve their goals in the shortest possible time. And yet, for most visitors to fitness clubs, the question is: "To eat or not to eat before training?" remains open.

Can I eat before a workout?

To put an end to the debate once and for all, it is best to turn to current scientific research. For example, Brad Schoenfeld, a professor at the Lehman College of New York, has repeatedly observed in his practice how hard it is for athletes who torture themselves on an empty stomach to do what they did with ease just yesterday after eating. And this alone calls into question the recommendations of unfortunate trainers to refuse breakfast or dinner before jogging or going to the gym.

In addition, a scientist who has spent many years researching the process of burning fat during training, found out that the theory that supports hunger training has a significant drawback: it does not take into account the water factor. Its supporters argue that since the intake of carbohydrates has not occurred, the body will immediately switch to burning fat. But in practice, things are quite different.

Regardless of whether the athlete ate before training or not, his body burns the same amount of fat. Our body is much smarter than we can imagine. Without power before training, it will automatically enter survival mode. The body burns muscle mass, but stubbornly retains fat, anticipating the worst of times.

Refusing food before training, you can lose weight faster, but only due to the loss of muscle mass. That is why, if the desired result is not a cherished figure on the scales, but a harmonious, beautiful body, you must eat before training!

Is it sweet?

Until a few years ago, the main argument against eating easily digestible carbohydrates before a workout was this: the calories consumed will inevitably lead to a jump in blood sugar levels. The result of this will be a hypoglycemic syndrome, but simply weakness will come, which will entail a decrease in the body's performance.

In 2003, a group of scientists from the University of Birmingham experimentally proved that the previous statement is nothing more than a myth. The study involved 9 professional cyclists. Each of them drank a sweet drink before training. But, contrary to expectations, moderate hypoglycemia did not have the slightest effect on the performance of athletes. Moreover, in three of them, there was no decrease in blood sugar levels at all.

And since there is no harm to health, why not treat yourself to a chocolate bar before visiting the gym? It turns out that there is nothing wrong with that! But you need to eat sweets immediately before training, and not an hour or two before it. And only in the case when active training lasts no longer than 40 minutes. The result will not keep you waiting: fast carbohydrates will instantly give you strength and energy, which, however, will run out in just over half an hour.

If the energy received from food is not used up in time, the body will store most of it in the form of fat reserves. Therefore, it is not worth hoping that one workout will burn the huge piece of cake eaten before it. But tables of consumption and consumption of calories, on the contrary, will help to soberly assess your strength.

Can I drink before a workout?

In addition to the mandatory 2 liters of water per day, each athlete must also remember about the drinking regimen before and during training. Ideally it looks like this:

• 600 ml of water 2 hours before the start of classes;
• 250 ml during warm-up;
• 250 ml every 10-20 minutes of training, depending on its intensity.

Dehydration entails muscle weakness, loss of precision, and inability to maintain balance. Therefore, the question: “To drink or not to drink before training?” not even discussed. But the choice of drinks in many cases by novice athletes is done thoughtlessly, which can lead to a number of problems:

• milk and milk-containing drinks slow down digestion, which is why they are recommended to be consumed after training;
• sweet fruit juices are too high in calories;
• carbonated drinks contribute to dehydration, and diet sodas contain aspartame, an artificial sweetener that is the culprit of migraines and dizziness;
• Alcoholic drinks are dangerous not only for dehydration. They negatively affect concentration, attention, and at times increase the risk of injury.

The ideal option is to accustom yourself to drinking clean water before training. It is useful to add freshly squeezed citrus juice, berries, basil and mint to it. Well, if you want variety, chilled green tea without sugar, tomato juice and coconut milk will come to the rescue.

Can I eat before a morning workout?

Eating before intense physical activity is necessary, regardless of what time of day the training is scheduled! It is worth having breakfast to replenish the stores of glucose and glycogen depleted overnight. Otherwise, the athlete will feel quick fatigue, notice a decrease in stamina, and if you refuse breakfast regularly, chronic diseases will soon make themselves felt, and the immune system will no longer cope with the most insignificant threats.

A good way to cheer up before a workout is a cup of freshly brewed coffee. It will increase the overall tone and make you feel more cheerful.

How long before a workout can you eat?

The standard recommendation of nutritionists is to plan meals 1.5-2 hours before training. Moreover, a serving should include a sufficient amount of both easily digestible proteins and complex carbohydrates, but contain a very moderate amount of fat.

Sometimes it is not possible to plan a full meal before a workout. In this case, you should not completely refuse food. A glass of kefir or a serving of cottage cheese can be eaten an hour and a half before class.

If during a workout you have repeatedly noticed dizziness, then just before the start of the load, you can eat a small amount of simple carbohydrates, for example, a banana, an apple, an orange.

What to eat before a workout for energy

The main source of energy for the body is slow carbohydrates. These are oatmeal, brown rice, durum wheat pasta, wholemeal bread. It is these products that will allow the athlete to adequately withstand a serious aerobic load and perform several approaches in strength training with high quality. Slow carbohydrates are digested for at least 2-3 hours, providing a stable supply of energy throughout the workout.

It is important not to overeat before intense exercise! This can lead to stomach cramps. Sufficient serving: 20-45 grams of carbohydrates, which is equivalent to 150-350 grams of oatmeal with water or milk.

What to eat before a workout for weight loss

The pre-workout nutrition formula: easily digestible protein + complex carbohydrates is also preserved for those people who dream of losing extra pounds. Vegetable salad, bread, buckwheat or oatmeal - these are the foods that will provide the body with glycogen fuel for the duration of the workout. Their amount should be equivalent to 15-20 grams of carbohydrates for men and up to 10 grams of carbohydrates for women.

For reference: 100 grams of rye bread contains 50 grams of carbohydrates; 100 grams of buckwheat porridge, durum wheat pasta - about 65 grams of carbohydrates.

You need to supplement the portion with a small piece of boiled lean meat, steam fish, scrambled eggs or kefir at the rate of 7 grams of protein for women and 12-15 grams for men. Of course, protein is not a source of energy for the body, but it is he who allows you to lose weight correctly: without losing muscle mass.

But fatty foods before training should be avoided. Fried cutlets, salads with mayonnaise are digested too slowly, causing stomach discomfort, nausea and belching. Not the best choice to lose weight and fast carbohydrate foods: cakes, pastries, chocolate. Even if you manage to work them out in the gym, then you can only dream of losing weight.

Drinking a cup of strong green tea or black coffee 30 minutes before a weight loss workout is a good idea. These drinks enhance the secretion of epinephrine, and mobilize fat from fat depots, thereby giving the body the opportunity to use it as an energy source.

Pre-workout food for mass gain

Proteins are the building blocks for building muscle. Their natural sources are protein foods: chicken, turkey, egg white. To accelerate muscle growth before training, it is enough to consume from 20 to 40 grams of protein, which is equivalent to 70-135 grams of boiled veal or 130-270 grams of 9% fat cottage cheese.

A portion of carbohydrates should also be increased to 40-70 grams. But fats should still take no more than 10% of the diet, and their use should be postponed to another time. Fatty foods not only take a long time to digest, but also interfere with the absorption of other nutrients, so they should not be taken before a workout.

30 minutes before a workout aimed at gaining muscle mass, athletes are advised to additionally eat one large apple or pear, and drink them with a protein, preferably whey cocktail.

What to eat before training during drying

Drying is the most difficult period for an athlete. At this time, fats and carbohydrates are removed from the diet to the maximum. Ideally, the diet contains only proteins and fiber. The best source of protein - boiled eggs, fiber - non-starchy vegetables: tomatoes, cucumbers, cabbage. On such a diet, blood sugar levels are minimal, and the body uses fatty acids instead of glycogen as an energy source.

A carbohydrate-free diet is a serious stress for the body. Therefore, despite the rapid weight loss, drying cannot be considered as a long-term diet. Her task is to quickly bring the body into perfect shape before the competition.

Features of nutrition for different physiques

Unfortunately, universal recipes are not always effective. Following all the recommendations of nutritionists, some gym visitors quickly acquire a beautiful relief, while others swing for years and cannot achieve a visible result. It's all about the type of physique, which should definitely be taken into account when compiling a diet.

For an ectomorph

Ectomorphs are thin people with a low body weight and an accelerated metabolism. They tend to have a small amount of subcutaneous fat, and it is very difficult to gain muscle mass.

The main rule of an ectomorph is to forget about snacking. Meals equal in calories should be no more than 5 times a day. Otherwise, the already accelerated metabolism will accelerate even more. But the calorie content can and should be increased: up to 4000 kilocalories during the period of weight gain. It is strictly forbidden to skip meals and reduce the calorie content of the ectomorph diet!

But you can afford starchy carbohydrates: legumes, white rice and even potatoes. It is on these products that ectomorphs should lean before training: carbohydrates will reduce catabolism processes. And the growth of muscle mass will be provided by proteins: they should be at least 30% in the diet, namely 2-5 grams of protein per kilogram of body weight.

For endomorph

Endomorphs are people who by nature are strongly inclined to be overweight. They easily gain fat, but it is difficult - muscle mass. Even regular intensive training does not allow them to look embossed. Only a strict diet allows endomorphs to achieve a beautiful athletic body.

Any fast-digesting food: fast food, sweets, carbonated drinks, starchy carbohydrates should be taboo for an endomorph. It will only cause hunger again and again, and require extra calories. To speed up the metabolism, endomorphs should eat more often: 5-7 times a day, but in small portions. The optimal calorie content of food before training: 200 kilocalories for women and 300 kilocalories for men.

The basis of nutrition should be complex fibrous carbohydrates, which include all green vegetables and light protein foods: lean fish, turkey and chicken fillets, rabbit meat, egg whites, low-fat rennet cheeses. And even sweet fruits and berries are better not to use before training, if it does not fall in the morning.

For mesomorph

Mesomorphs are people with the most efficient metabolism. With a sedentary lifestyle, they easily gain excess weight, but as soon as they find themselves in the gym, the kilograms begin to melt before our eyes, and the figure becomes toned and embossed.

All that a mesomorph needs to create a beautiful figure is not to exceed the calorie intake and exercise regularly. They are ideally suited for a 5-meal diet, in which 3 meals are main, and 2 are light snacks.

The emphasis in the diet should be on complex carbohydrates: cereals, bread, durum wheat pasta, light proteins and proper fats. Moreover, the proportion of carbohydrates, in comparison with the recommendations for athletes of other body types, can be quite high: 60-65% of daily calories.

Sports nutrition before training

Ideally, 15-30 minutes before training, the food after the last meal is almost digested, but at the same time, the athlete is still full of energy and does not feel hungry. That's when the time comes for sports supplements. Their goal is to increase strength and endurance. Products based on caffeine and arginine do an excellent job with this task.

Caffeine gives energy, increases the athlete's attention and enhances the intensity of the training. Arginine dilates blood vessels, thereby providing blood flow to the muscles. As a result - the accelerated growth of the latter.

If the goal of training is weight loss, it is safe for the body to accelerate fat burning, L-carnitine helps. This supplement is not a classic fat burner, and shows this effect only in combination with intense training.

The most modern developments in the field of sports nutrition are complex pre-workout complexes. They include:

• vitamins and mineral supplements;
• adaptogens - substances that increase efficiency;
• anabolics;
• reducing agents;
• psychostimulant supplements that reduce the pain threshold and increase motivation;
• nootropics to improve cerebral circulation.

At its core, all pre-workout complexes are energy, and completely unsafe. Therefore, they should be taken only by experienced athletes under the strict guidance of a sports doctor and coach.

Pre-workout complexes are contraindicated in hypertensive patients, people suffering from cardiovascular diseases, young athletes under the age of 18.

In some cases, sports nutrition can replace a full meal before training. For example, if too little time passes between waking up and morning training, and ordinary food simply does not have time to digest. In this case, nutritionists advise taking whey protein and a complex of amino acids an hour before class.

And experienced athletes, in order not to look for a source of complex carbohydrates, replace the meal before training with a gainer. This type of sports nutrition includes everything you need for effective training: protein, amino acids, carbohydrates, creatine and other useful supplements. Given the high calorie content of gainers, they should be used with caution.

What foods should not be eaten before a workout?

In addition to alcohol, spicy and fatty foods, sweets and pastries - foods that are obviously not intended for an athlete's diet, there are treats that are quite harmless at first glance that should not be eaten before training. It:

• Cabbage. On the one hand, this vegetable is very useful for the body, and therefore it is desirable that any of its species be present in the diet every day. On the other hand, cabbage contains sulfur and coarse fiber. And if you eat a salad from it before training, flatulence and even intestinal colic are guaranteed;
• Legumes. Heaviness in the stomach and increased gas formation awaits you even after eating peas or beans, lentils, soybeans or chickpeas;
• Dairy. Nearly 90% of the adult population suffers from some form of lactose intolerance. Therefore, milk drunk before a workout is almost guaranteed to lead to pain in the epigastric region and indigestion.

You need to be careful with fruit juices. Many athletes use them just before intense physical activity, and do not observe any problems. Others note pain in the intestines, provoked by a high content of fructose. In this case, drinking fresh juices is not before the workout itself, but 3 hours before it. And have a snack before the exercises themselves with an apple or a banana.

10 best pre-workout foods

If the standard oatmeal with boiled chicken breast is on your table every day, it's time to reconsider your approach to menu formation. And pay attention to other products, the benefits of which we often forget before intensive training.

1. Peanut paste. Just one teaspoon of the paste will provide an athlete's daily requirement for antioxidants. In addition, this product contains magnesium and vitamin E.
2. Brown rice. It perfectly satisfies hunger, has a mild nutty flavor, and is rich in manganese and selenium. Regular consumption of brown rice reduces blood cholesterol levels and the risk of heart disease.
3. Avocado. This fruit is rich in healthy unsaturated fats and B vitamins. Avocado effectively fights cholesterol deposits and removes hunger for a long time.
4. Fresh greens. The familiar parsley and dill are an excellent source of slow carbohydrates. The calorie content of greens is minimal, but the iron content in it breaks all records.
5. Bananas. Hearty, tasty, sweet fruits perfectly fill the gap between a hearty meal and an aerobic workout. The high carbohydrate content will energize the athlete, while potassium will increase muscle strength, reduce high blood pressure and restore heart rhythm.
6. Greek yogurt. It is easy to make - just remove the whey from ordinary yogurt. Thus, the product becomes twice as rich in protein, and the level of carbohydrates, on the contrary, decreases significantly.
7. Grapefruit. This fruit is filled to capacity with vitamins A and E, magnesium and zinc, thiamine and folate, potassium and copper. 1 grapefruit eaten before a workout can speed up metabolism no worse than professional pre-workout complexes.
8. Turkey. In addition to the fact that this meat is tastier and more tender than the usual chicken breast, it is rich in selenium, zinc, vitamin B12, and the iron content in turkey is 2 times higher than in veal.
9. Cottage cheese. Nutritionists respect this product for its high content of calcium and phosphorus. And experienced athletes know that cottage cheese is the perfect food before a morning workout. It is quickly absorbed and speeds up metabolism.
10. Eggs. 1 hard boiled egg will start the day right, because this product contains a huge amount of iodine and iron, selenium and biotin, vitamins A, B12, D and E.

Day after day, you work on your body to achieve the shape you dream of. Proper nutrition before training is vital to achieving results. In this article, we will tell you what to eat before training in the gym so that progress is not long in coming.

Many people underestimate or misunderstand the importance of one of the key success factors in fitness - eating right before a workout.

By adjusting the timing and ingredients of this snack, you will see and feel the difference. Training performance will increase, the body will become more lean, fit and muscular, you will recover faster.

Pre-Workout Eating: General Rules

What to do if there are 2-3 hours before training, and you are very hungry? You do not have the desire to have a big meal, you just need to satisfy your hunger and energize your body for a full-fledged training. It is possible to mix a protein shake, but it cannot always replace solid food. But exercising with a full stomach is not the best option.

There is a solution. You just need to choose the right time for a snack, portion sizes and combination of products. Here are some rules to follow for this important meal:

1. Eat solid food 2-3 hours before your workout. During this time, the food will have time to be digested and nutrients will enter the bloodstream.

2. A small snack in the range of 150-350 kcal will satisfy the body's nutritional needs without overloading the hormonal and digestive systems.

3. To increase stamina and ensure optimal hormone levels, consume "slow" carbohydrates. Simple sugars trigger the release of insulin, which reduces the body's ability to burn fat. In addition, "fast" carbohydrates can cause hypoglycemia, causing dizziness and fatigue. Complex carbohydrates keep blood sugar levels constant and prevent hormonal fluctuations.

4. Choose protein sources that are high in tyrosine. This amino acid stimulates the production of neurotransmitters (adrenaline and dopamine) that produce feelings of alertness and arousal, which are necessary for sustained motivation and productive training.

5. Opt for low-fat foods. Eating fatty foods increases fatigue and reduces reaction within 2-3 hours.

Protein before training: what and how much to eat

Choose lean, low-fat foods that contain tyrosine and other neurotransmitter-stimulating amino acids as your protein source.

Here are some foods high in tyrosine:

• egg white;
• cottage cheese;
• fish: tuna and cod are the best choice, salmon is also suitable, but it has more fat (about 6 g per 100 g);
• turkey;
• seaweed, spirulina;
• beef;
• chicken breast;
• game meat.