What to eat before a workout. What to eat before training: make a menu. What not to eat before a workout

Is it possible to eat before training when losing weight

Pre-workout nutrition is the most important part of weight loss. The body must have a certain amount of energy that will be used up during exercise. The best option is a small protein-vegetable snack.

Complex carbohydrates are slowly broken down, while gradually releasing energy that will be consumed during exercise. After eating, endurance and productivity increase, attention becomes more concentrated, injuries are reduced. At the same time, the brain does not experience starvation, it actively works and “sends” the necessary signals to the body.

The main rules and mistakes when losing weight

The main mistake of those who want to lose weight is starvation. Never start exercising on an empty stomach. In this case, the body cannot cope with increased loads, the person quickly loses strength, dizziness and fainting are possible.

The second, no less important point, you should not eat before fitness everything in a row with the expectation that everything will “burn out” during classes. Eaten cake, ice cream or a piece of fried chicken will smoothly turn into body fat, and no load will help their rapid decay.

The basic rule for losing weight is the diet should be completely balanced. The body should not experience a deficiency in proteins, carbohydrates, fats, trace elements.

The best “what to eat before workout to lose weight” solution is a carbohydrate meal that provides the required amount of glycogen fuel. Thanks to such a constant supply of energy, there is enough energy for the entire session, while active breakdown of fats begins, which results in stable weight loss.

Do not forget to drink water - within 1.5-2.0 liters per day, starting in the morning. Water enhances metabolic processes, contributing to the rapid decomposition of fats and the release of additional energy.

What to eat before exercise for weight loss

Men and women lose weight differently, which is due to the peculiarities of physiology. Under equal conditions (proper nutrition and balanced loads), extra pounds “leave” faster in men precisely due to a higher level of testosterone.

The recommended consumption rate for constant training for women is 1700-200 kcal per day, for men - 2000-2300 kilocalories per day. With a lack of nutrition, the metabolism slows down, a person experiences weakness from malnutrition, but fat still continues to be deposited.

To lose weight, you need to eat - both. Before fitness, we are happy to have a snack and go to work out.

There are certain limits to safe weight loss. For women, they range from 200 to 500 grams per week, for men - from 200 grams to 1 kilogram. With a more intense weight loss, the body systems do not have time to rebuild, an imbalance in their work occurs. Moreover, the quickly lost weight also quickly returns, also with a “additive”.

As a snack before training, healthy sweets are also suitable - raisins, figs, dried apricots, dates, jelly, jelly, marmalade, marshmallows. Naturally, in small quantities.

Women

The main areas of fat deposition in women are on the sides, hips, and lower abdomen. Nature is so predetermined that fat deposits are designed to protect the unborn child from injury when falling or hitting, as well as to provide him with food during hunger. This is another reason why women and girls lose weight more slowly.

The most important thing to avoid before training is fat and foods with a high glycemic index (sugary drinks, pastries, lard, mayonnaise, grapes, pears, honey) to avoid their deposition as subcutaneous fat.

You can eat:

• bananas;
• berries - raspberries, blueberries, blackberries;
• whole wheat bread;
• fruit smoothies, orange;
• carrot;
• low-calorie cottage cheese;
• one egg.

The most rational option, as noted above, is complex carbohydrates. It will not be superfluous to add some protein, which is necessary for building muscles.

men

The process of losing weight in men is much more intense and different. The breakdown of fat and muscle building goes almost simultaneously, that is, adipose tissue is replaced by muscle.

Fat deposits in men are located in the upper abdomen and on the internal organs (visceral fat). If subcutaneous fat can be removed with the help of physical exercises, then visceral fat will require a plus change in nutrition, first of all, the rejection of alcohol.

Before training for weight loss, men are also shown complex carbohydrates, but protein must be added to them to replace adipose tissue. As an option, low-fat cottage cheese, a sandwich with chicken fillet and herbs on dry bread.

Eat before workout:

• lean meat - chicken, beef, turkey;
• lean fish - cod, pollock;
• whole grain cereals;
• eggs;
• dairy products - kefir, cottage cheese, yogurt;
• green fruits - apples, kiwi, unsweetened pears.

Many of the men also consume protein drinks before fitness.

For men, a banana snack is good. Despite the high content of fast carbohydrates, it is recommended to eat it before training due to the large amount of fiber. The fruit satisfies hunger well, is quickly absorbed, does not cause a feeling of heaviness on the stomach.

Pre workout in the morning

If you have a morning workout, it will still be better if you have a full breakfast 2-2.5 hours before the start of classes. During this time, the food will have time to digest and begin to be absorbed. If you do this later, then be prepared for such manifestations as belching, nausea, a feeling of heaviness in the stomach. The effect of the classes will be blurred or nullified.

• buckwheat with lean chicken meat;
• boiled fish with rice or vegetables;
• oatmeal with milk plus 2 boiled eggs;
• fat-free cottage cheese with whole grain bread (a piece);
• rabbit/turkey meat with mashed potatoes.

It will not be superfluous to add unsweetened fruit to the main meal, which can also be eaten as a snack 40-60 minutes before training.

If you didn’t have time to have breakfast (overslept, late, other reasons), you will have to get by with a light snack. For these purposes, low-fat cottage cheese or yogurt, fruit is suitable.

In any case, you will definitely need to eat. You can also drink a cup of unsweetened strong coffee, which will give you energy.

Before workout in the evening

If you really want to lose weight, before an evening workout for a snack, it will be enough to drink a glass of kefir or freshly squeezed juice, you can eat a small amount of boiled lean meat. You will get the necessary supply of nutrients and energy without overeating. The effect of fitness with such a snack will be noticeable.

Why such discrimination in comparison with early training? It is allowed to eat more in the morning, because there is a whole day ahead and the food will have time to be completely digested. A plentiful snack before evening classes is fraught with the fact that overcooked food is not fully digested and takes its rightful place on your sides and stomach.

How much can you eat before a workout if you are losing weight

It is not recommended to eat up immediately before classes in order to avoid a feeling of heaviness in the stomach and the appearance of burping. A light non-volume snack will allow you to replenish your energy reserves and feel comfortable in the gym even with an active load.

Breakfast, lunch and dinner are eaten in the accepted volumes without overeating. Too much food will make it difficult to digest, and unused energy will again respond with excess weight. Therefore, those who are used to eating a lot will still have to limit themselves in food.

It will not be superfluous to consult with a nutritionist who will calculate for you a competent menu for weight loss, taking into account physical activity and meal times. You will only have to stick to the plan and not violate the regime.

How long to eat before a workout to lose weight

The starting point of our reasoning is that the body must have time to digest food and convert it into energy. Therefore, we eat a full breakfast-lunch 2-2.5 hours before training.

30-40 minutes before fitness, you can drink a glass of freshly squeezed juice, kefir, yogurt. This time is just enough for the food to digest, and the feeling of fullness in the stomach does not even arise. You will be full, active and cheerful. This means that the training will take place with maximum efficiency.

Sports nutrition for fat burning

In order to achieve the desired result more quickly and consistently, many athletes use specially designed nutrition (supplements) that promote the breakdown of fats.

What can be applied:

• Protein. The body spends energy on protein processing, which helps to activate the process of burning subcutaneous fat. The product is especially effective when added to low-fat cottage cheese.
• BCAA. A complex that prevents the processes of catabolism and destruction of muscle tissue. Contains three essential amino acids - leucine, isoleucine, valine.
• Multivitamins and omega 3 fatty acids. They supply the body with trace elements and fatty acids in the required quantities, preventing its depletion and, at the same time, breaking down fat.
• L-carnitine- an amino acid responsible for the transport of fats in the mitochondrial cell. Reception causes the best fat burning.

You can also take fat burners that speed up metabolism due to increased sweating, a diuretic effect, and an increase in body temperature.

Important. Sports nutrition does not apply to drugs. Before use, you should consult your doctor.

What foods to avoid when losing weight

The use of certain products, even with intense training, will negate all your attempts to lose weight or the result will not be what you expected. The reason is that in a processed (especially refined) form, they contribute to weight gain.

The list includes:

• sweet carbonated drinks - can cause significant harm to health;
• french fries, chips - contain a significant amount of calories, increase appetite;
• white bread - eating just two slices a day increases the risk of weight gain by 40%;
• pastries, pizza - contains sugar, refined flour, trans fats that contribute to overeating and obesity;
• sausages, processed meat - in fact, they are a mixture of fat and salt;
• alcohol, including beer and low-alcohol drinks - excessive consumption is associated with weight gain;
• coffee with sugar and cream - a high negative effect.

10 Best Pre-Workout Foods for Weight Loss

As a summary, we present a list of foods that you can eat before training in order to lose weight:

1. Whole grain cereals - buckwheat, oatmeal;
2. Lean meat - chicken fillet, turkey, beef, veal;
3. Natural grained low-fat cottage cheese (3-5%);
4. Low-fat yogurt, kefir;
5. Unsweetened fruits - apple, orange, kiwi;
6. Lean white fish - cod, hake, pollock;
7. Dried fruits - raisins, dried apricots, prunes;
8. Nuts - walnuts, hazelnuts;
9. Fruit and vegetable smoothies or freshly squeezed juice;
10. Coffee or tea without sugar.

Of course, you are determined to get the most out of your workouts in the gym. And for this it is important not only to eat correctly, but also to eat on time. Improper nutrition before training or lack of it can make the session useless or add stress in the form of colic, bloating and nausea.

Overeating and foods that irritate the gastric mucosa are fraught with lethargy and disorder of the corresponding organ. Hunger is the other extreme, which leads to decreased stamina, dizziness, fainting, and injury.

When and how much to eat before training

“Regardless of what kind of training is ahead, you should eat 1.5–2 hours before it,” advises dietitian Elena Tikhomirova. Are you planning a super-nutrient intake of heavy and high-calorie foods? Then forget about active actions for 3 hours after.

If for some reason it was not possible to eat a balanced and complete meal on time, you can have a snack 30 minutes before the start of the class - intercept fruit, light yogurt, fruit juice or smoothies. Determine the portion size based on how you feel. The main thing here is to avoid feeling of heaviness in the stomach.

Proper nutrition before training largely depends on the individual characteristics of the person. Actual nutritional needs differ based on body type, goals, genetics, exercise duration and intensity. The training experience is no less important: the longer it is, the better the system of energy reserve and consumption is developed.

“Very often, newcomers come to the gym who do not calculate their strength. And even after a not very intense workout, they catch hypoglycemia (a sharp drop in blood sugar), which leads to nausea, cold sweat, dizziness, loss of consciousness and tinnitus,” says personal trainer Natalia Saitova.

This is because the muscles have not yet adapted to the accumulation of glycogen (stored glucose) for intense work. Experienced athletes, on the contrary, even after a light snack can train for a long time without manifestations of hypoglycemia.

Sports menu: basic rules

Before aerobic exercise the main source of energy is carbohydrates, which will keep blood sugar levels stable throughout the session. We are talking, of course, about complex carbohydrates with a low glycemic index. And these are not fragrant buns, but oatmeal, vegetables and fruits, berries, whole grain bread, brown rice, smoothies and nuts.

For many people, training is a mandatory procedure for getting rid of excess ballast or for building muscle mass, for acquiring a sculpted body, and just for pleasure and health. Whatever the goals or reasons, when exercising, it is important to know what you can eat before training and what not, when to eat and whether you can do fitness on an empty stomach.

It prepares the body for the upcoming daily stress. After eating, the body's energy levels, performance and endurance increase. Why does a person train? To burn excess fat and instead strengthen muscles and increase their mass.

With fasting and long pauses between meals, the body will defend itself - it will tend to accumulate fat.

Exercising on an empty stomach will reduce endurance, cause dizziness, fainting, and lead to injury.

If you eat little and do not eat before an intense workout, then what will be burned then?

Along with fat and muscle tissue! There will be no benefit from such training. If you didn’t manage to eat before training, then half an hour before training, you should eat an apple or a banana. You can not refuse light yogurt, fruit juice or smoothies. The main thing with a snack is not to allow a feeling of heaviness in the stomach and rely on your own strength.

Bananas are excluded from many diets, but before training, it is useful because it can replenish the body with rapidly absorbed fructose and glucose, potassium and magnesium.

Banana energy contributes to better muscle contraction and their rapid recovery after exercise.

This is especially important for beginners, who, after the very first workouts, may experience hypoglycemia - blood sugar drops sharply, which causes negative symptoms. This happens due to the fact that the muscles can not yet accumulate glycogen (stored glucose) in the right amount for intensive training.

Some novice athletes on their way to the gym manage to have a snack with a sweet and tasty chocolate candy, ice cream or custard, a piece of Napoleon with buttercream, a cream-based dessert, lollipops, or a piece of honeycomb in the form of a candy. It is absolutely impossible to do this, since these products will not help to accumulate glycogen, but will only add excess fat. As for honey, its composition is rich, so it is enough for an athlete to eat 1-2 tsp per day. product.

Useful sweets, which contain easily digestible carbohydrates and other nutrients, andno excess fat. As a snack before training, you can eat a little: raisins, figs, dried apricots, dates, prunes, cottage cheese desserts (from low-fat cottage cheese), jelly.

It is allowed to diversify your menu with high-calorie foods: dried fruits, candied fruits and berries, fruit purees and juices, various jellies, jams and preserves, marshmallows, marshmallows, marmalade, dark chocolate.

It should be borne in mind that overeating and the presence in the menu of products that irritate the mucous membrane of the stomach and intestines lead to gastrointestinal upset, lethargy and rapid fatigue. If the diet was heavy and high-calorie food, you can forget about active training for 3 hours.

When can you eat?

It is recommended to eat food 1-1.5 hours before the training and moisten the body well with liquid. The body loses a lot of water during any sports. Therefore, in the morning, 30-60 minutes before breakfast, you should drink a glass of clean water. It should be drunk before each meal and 1-1.5 after it.

How much and what to eat before training?

The nuances of a sports diet

The main source of energy before training are:

• carbohydrates;
• proteins;
• vegetable fats.

Carbohydrates to maintain blood sugar levels should be complex and have a low glycemic index. Fragrant buns, pastries and cakes should not be in the diet. They will be replaced for inspiration and energy by vegetables and fruits, berries and smoothies, oatmeal and brown rice, nuts and whole grain bread.

Useful and tasty. Soaking peeled rice overnight and then steaming it for 10 minutes makes a great pre-workout breakfast. If you soak green buckwheat, then in the morning you can eat it raw or steam it for 5-10 minutes in a double boiler.

Complex carbohydrates are found in durum wheat pasta and cereals. They should be included in the menu in the first half of the day so that the body can break them down by the end of the day.

Proteins are essential to prevent muscle breakdown and for their speedy recovery, as well as for weight loss. Proteins should be combined with carbohydrates.

To replenish the body with proteins - sources of amino acids involved in the construction of muscle fibers, you can eat:

• lean meat and poultry (without skin);
• seafood (low-fat fish, oysters, squid, mussels and shrimp);
• fat-free dairy products: yogurt, cottage cheese, cheese.

As an option, in the morning you can have cottage cheese with berries or a banana, an omelet from two eggs with vegetables, poultry meat (150 g) with grain bread (100 g), low-fat fish with vegetable salad.

Fats contain fatty acids. They are necessary for the normalization of metabolic processes. Therefore, any vegetable oil should be added to salads, but not more than 2 tbsp. in a day.

For burning fat and losing weight?

Active and energetic girls and boys should definitely have breakfast, having previously drunk a glass of water with a few grains of sea salt and soda - 0.3 tsp 30-60 before meals.

Soda is needed for the following:

• replenishment with alkali and dilution of blood plasma and lymphoplasm;
• energy replenishment of lymphocytes - cells responsible for immunity;
• destruction of fungi and mold, poisons in the body;
• neutralization of acid and increase of alkaline reserves of the body;
• maintaining normal acid-base balance (pH - 7.35-7.47).

Sea salt contains many macro- and microelements: potassium and calcium, iodine and magnesium, bromine and chlorine, iron and zinc, silicon, copper and fluorine. The main thing is the following:

1. Salt is rich in chloride ions, which contribute to the production of hydrochloric acid, an important component of gastric juice. Drinking a glass of water removes waste gastric juice before breakfast. New gastric juice and fresh hydrochloric acid begin to be produced to process those foods that are to be eaten.
2. Sodium ions help to contract muscle fibers and transmit nerve impulses.
3. Sodium and potassium contribute to the acceleration of metabolic processes in the body.
4. Iodine regulates lipid and hormonal and metabolic processes.
5. Calcium and manganese strengthen the immune system.
6. Zinc protects the reproductive system.
7. Iron promotes the formation of new red blood cells in the blood.
8. Magnesium does not allow allergies.

To lose weight before training, you need light foods that the body can quickly digest: vegetables, poultry, boiled fish, smoothies with vegetables, fruit salad, muesli, a mix of dried fruits and nuts, yogurt and other dairy products.

Sample pre-workout menu:

• boiled or steamed chicken or turkey breast meat, a slice of coarse bread or boiled rice - 150 g;
• low-fat steamed steak, baked or steamed potatoes (2 pcs.);
• egg white omelette (3-4 pcs.) And oatmeal steamed overnight (200 g).

Cooking at home: 2 useful recipes before starting workouts:

For gaining muscle mass

you should enter 5-6 meals a day in small portions. Do not forget about a glass of water with salt and soda. Products - naturally fat-free and containing mono- or polyunsaturated fats, acids, fiber, trace elements and vitamins:

• beef, rabbit, veal, poultry;
• Fish and seafood;
• nuts, peanuts and legumes;
• eggs and cereals;
• whole wheat bread.

Those with a sweet tooth should steer clear of oatmeal with sweeteners and flavors, and corn syrup should be free of high levels of sucrose and fructose. Alcohol is generally excluded. It is useful to drink cocktails from milk, protein, fruits: raspberries, bananas, nuts, chocolate and other fruits.

The egg belongs to the products of animal origin with the highest biological value: BC=1. It contains all the essential amino acids.

The egg, as the most affordable universal food, is very important for the muscle building process: it accelerates their growth. Every muscle has protein structures. happen them. To restore microtraumas, a highly biological protein is needed, i.e. with a complete amino acid profile so that the body absorbs more protein. This is why you need eggs in your diet.

The shell makes up 10% of the egg. Protein - 55%, yolk - 35%. The yolk contains all the fats and ½ of the total protein, most of the minerals and vitamins. Therefore, separating the protein from the yolk is a mistake.

As for cholesterol, it is contained in an egg in an amount of 184 mg. It has been proven that it cannot clog the walls of blood vessels and deposit itself in different areas of the body. Cholesterol itself does not directly affect the occurrence of heart disease. This role is assigned to saturated fats, which a person loads his stomach in addition to eggs. Saturated fats in an egg - 1.6 g, if you exclude harmful foods - bacon, sausage and toast with butter, then eating eggs will only benefit the athlete.

Before strength training

You need to choose food taking into account the characteristics of the body:

1. Slender (thin) athletes who are not naturally inclined to gain weight can eat foods with a lot of carbohydrates and proteins: buckwheat or rice, oatmeal or vegetables, meat, fish, eggs, cottage cheese and milk. Between the main meal - fruits, berries or juices from them, watermelons.
2. Athletes who tend to gain fat should include the same amount of carbohydrates and proteins in the mornings and afternoons, but exclude sugary and fatty foods. In the evening, you can eat dietary protein foods: low-fat cottage cheese, eggs, chicken breasts, vegetable salads and fruits.

For strength training, the body will need energy in large quantities, and it is taken from foods with carbohydrates.

Light breakfasts of oatmeal or buckwheat and fruits, cocoa or juice can be eaten an hour before training, and after a full meal, at least 2 hours should pass.

Immediately after training, carbohydrates are also needed for the body. The time spent on changing clothes and taking a shower and on a short rest is enough to restore the pulse and normalize blood circulation. After that, you can restore the expended energy with fruits or buckwheat porridge. After that, the body will need protein for muscle repair and growth.

If the training takes place in the morning, breakfast may consist of the following dishes:

• oatmeal with protein powder (1 tbsp) or oatmeal with grapefruit;
• 2-egg omelette, pepper and mushroom salad;
• turkey fillet (100 g), vegetables wrapped in a cabbage leaf: pieces of purple onion, red pepper, tomatoes with a little mustard).

If you have to and, then instead of vegetables in a cabbage leaf, you can eat buckwheat porridge.

To pump up muscles, girls and men must definitely include buckwheat in their diet. This natural product belongs to the correct carbohydrates and does not cause an increase in blood sugar.

The list of useful properties of the “queen of cereals” is long, but for athletes it is necessary for the following:

• lower plasma levels of bad cholesterol;
• due to routine - lowering high blood pressure;
• exclusion of hypoglycemia, delays the decrease in blood sugar;
• use as a diet food due to the high content of antioxidants and due to the lack of gluten;
• prevent constipation and accelerate the movement of food through the intestines;
• replenishment of the body with B vitamins, minerals, especially iron, copper and magnesium. Copper promotes the synthesis of red blood cells, while magnesium relaxes the blood vessels leading to the brain.

If the workout takes place in the evening, then combine foods with carbohydrates and proteins. For example:

1. Before training, fish is added to buckwheat porridge or to an egg white omelette - milk and an apple. Immediately after training, eat a couple of bananas or oatmeal with nutritious drinks and low-fat cottage cheese (200 g).
2. Pre workout - baked chicken (150 g), sweet potatoes and broccoli. After training - cottage cheese (1/2 pack) and fruits: melon or ½ cup of berries, banana.

Before training with "drying"

an hour before class, it is necessary to provide the body with "fuel"

You need to follow the basic rules:

• never start abruptly, but extend the gradual decrease in carbohydrates to a minimum, and the increase in proteins to a maximum for 2-3 weeks;
• during the first drying period (4-6 weeks), a low-carbohydrate diet is used, while the protein should be 50-60%, fat - 20%, carbohydrates - 20-30%;
• during the second drying period, a carbohydrate-free diet is followed, protein rises to 80%, fats - up to 15-20%, carbohydrates are allowed up to 5%. The duration of this period depends on the health of the athlete;
• during the third period, they adhere to a carbohydrate-free diet + “drain” water. At the same time, the diet contains mainly proteins, a minimum of fats, and distillate from the liquid. With good health, you can hold out for one week. You can eat chicken breasts, low-fat cottage cheese, minimize fresh fruits and vegetables.

A little about the benefits of cottage cheese and cheese

Cottage cheese is best to eat before and after training. Protein (18 g - in 100 g of the product) in it can be completely absorbed in 3 hours, and it will give energy for 5 hours.

Cottage cheese will replenish the blood with vitamins of groups B, C, PP and trace elements: potassium, iron, phosphorus, zinc.

When gaining mass, nutritionists advise including more fatty cheeses (9%) for snacks and after training. Cheeses with low fat content are suitable. They should be consumed 2 times a day: in the morning or during a snack: put a piece of cheese (up to 100 g) on ​​a slice of whole grain bread (100 g), add boiled quail eggs (4-5) and close this yummy with a lettuce leaf.

Such snacks are both useful and will not spoil the figure, and will keep it in good shape!

Is coffee and tea good for an athlete?

Many are accustomed to drinking coffee or tea in the morning, without thinking about whether there is any benefit or harm from their use. Both coffee and tea have caffeine. According to some studies, coffee has more caffeine, according to others, on the contrary, black tea has more caffeine. It is able to excite the nervous system and stimulate the production of adrenaline. Therefore, cheerfulness and ... a stress hormone appear, which increases pressure and aggressiveness. The body during this period is in a state of euphoria and is ready to counteract aggression.

The caffeine in coffee has a short-term effect on the body, but has a more powerful effect than tea. But in tea, caffeine is absorbed by the body more slowly due to phenolic compounds. Green tea has more of them than black tea. Therefore, green tea is more conducive to the absorption of vitamin C by the body, which is necessary for building muscle mass. Green tea also promotes fat burning, especially during the drying period, due to the antioxidant epigallocatechin gallate.

In the morning, tea or coffee will not add health to an athlete, especially on an empty stomach. They dilute saliva and worsen digestion. Coffee increases the acidity of the stomach. Therefore, it is better to drink it with milk. Tea with milk is also healthier. For bodybuilders, it is preferable to drink green tea before training and during drying. You can alternate green and black tea. Coffee is allowed on the menu, but only before short workouts - up to 60 minutes.

What not to eat before a workout

You can not eat foods that contribute to the deposition of fat:

• such delicious but useless fast foods;
• innovations from dough stuffed with meat, including manti and dumplings;
• sweet and fragrant cakes and pastries, rolls, buns and white bread, cookies and sweets;
• meat rolls, smoked and boiled sausages and sausages;
• fatty meat and fish, bacon, smoked: bird wings and thighs, pork undercut;
• noodles, puree and instant soup;
• various salty paraphernalia: popcorn and chips;
• salty and fried foods, fatty additives and sauces, mayonnaise and canned food.

Proper nutrition before training contributes to the endurance of the muscular system and its rapid recovery. Products with the right content of proteins, fats and carbohydrates will help you use physical exercises for the benefit of the body at 100%. You need to cook food in advance so that you can eat right and on time, and not come to the gym on an empty stomach or intercept harmful foods along the way - this will reduce all efforts to zero.

L carnitine - harm, reviews, how to take:

The result depends on what to eat before training and in what quantity. Food can both increase work capacity and reduce it. The combination and the right ratio of products at the right time will accelerate the result, no matter what goals you set for yourself.

How long before a workout can I eat and what foods

Each macronutrient plays a role for the body during physical exertion. However, the ratio in which you should consume them depends on the individual and the type of exercise.

It all depends on the food and its speed of assimilation. For example, for morning loads, breakfast food should be consumed immediately after sleep and an hour and a half before class. The total protein requirement before training is 20-25 grams, carbohydrates 40-60.

What to eat in the morning before training?

For short- and high-intensity exercise, your muscle and liver glycogen stores are the main source of muscle energy. In a dream, you spent all the glycogen from the liver, that is, the body has no energy reserves, it can begin to destroy its own protein, since it has nothing to eat yet. To do this, do not go hungry.

fast carbohydrates will help to provide energy in the shortest possible time, and complex help to deliver this energy to the muscles for a long time. Squirrels needed as material for new cells. Benefits of eating protein before exercise include:

• fast anabolic response or muscle growth;
• accelerated .

Breakfast before workout you need easily digestible proteins (eggs, cottage cheese, milk) and carbohydrates (simple and complex).

That's why Pre-workout meals should include the following foods:

• cereals (oatmeal, rice - taste), you can use milk with the addition of honey or dried fruits (simple carbohydrates).
• As well as eggs, you can cook an omelette, cottage cheese or toast with cheese.

All of your choice, these products will provide you with energy for the entire workout. Since food is quickly digested, start training no later than an hour and a half. Fats will be contained in small amounts in milk, cottage cheese, oatmeal and yolk, so additional intake is not required. The amount of fat should not exceed 3-5 g before training. In addition, fats in large quantities are digested for a long time, contain many calories, and also impair performance.

After training, you will need a second breakfast.

What to eat before training in the daytime and in the evening?

Before training in the daytime and in the evening needed still proteins and complex carbohydrates. These products are:

• lean meat;
• fish;
• eggs;
• dairy;
• cereals;
• cereals;
• vegetables and fruits.

Simple carbohydrates are still allowed in the day before training, the sugar contained will provide energy and will completely burn out during the workout. But in the evening, exclude them from the diet., especially for those who want to lose weight, since glucose can turn into fat.

• Girls Before training, you can eat 20 g of protein and 40 g of carbohydrates.
• For men the upper limit of the norm is recommended: b-25, y-60.

Nutritional features for all body types: recommendations

There are several:,. Ectomorphs differ from the rest by low fat content and fast metabolism. Such an organism is able to quickly digest food into energy and not store fat reserves. This type needs to eat an hour before training., since prolonged fasting will harm the muscle mass of this type of constitution. Doses of proteins and carbohydrates are maximum.

Concerning mesomorph and endomorph- here you need to be careful, especially the last one, and not just count the BJU, but consume them from the right foods. Such a constitution has a low level of metabolism and easily stores unused energy in the fat depot. That's why the task of the owner of an average and obese constitution is to protect himself from simple carbohydrates before and after training. Losing weight is allowed simple carbohydrates only for breakfast to raise the level of glucose in the blood. Before morning training, honey, fruits, dried fruits, dairy products are allowed. The rest of the time your diet is:

• Proteins - lean meat and fish, eggs.
• Carbohydrates - cereals, unsweetened and non-starchy vegetables, greens.

Luckily, for ectomorph There are no food or calorie restrictions. As for everyone, it is undesirable to consume a large amount of fat before training., this contributes to a feeling of discomfort to the digestive organs and a decrease in physical activity.

If you don't have time to eat: pre-workout snack

If you are in a hurry to work out from work or at lunchtime and do not have time to eat, for you convenient snack will become:

• low-fat drinking yogurt;
• loaves;
• banana;
• cottage cheese.

These foods will provide you with all the pre-workout nutrients and energy you need. And most importantly, they will save you from the desire to have a snack with fast food, rolls and other confectionery excesses.

Pre-Workout Nutrition for Weight Loss and Mass Gain

If you are losing weight, your daily intake will be 2 g of carbohydrate for every kg of your own weight, and sometimes 1 g - for example, during the muscle period. Accordingly, the amount of carbohydrates will decrease, and proteins will increase.

• Before workout will increase the need for protein up to 40 g;
• carbohydrate - decrease up to 20–30

Concerning mass gain period:

• carbohydrate needs are growing up to 4-5 grams per kilogram of weight;
• and proteins up to 3-4 g.

You will divide the general norm by the number of meals, and get the BJU norm before and after training.

Pre-workout nutrition is an important meal for performance. If you have enough of all the nutrients, and you use them at the right time, you can increase performance and athletic performance, as well as prevent unwanted weight loss. If, on the contrary, you receive a small share of nutrients, start the process of muscle destruction. And eating immediately before training will not allow the body to fully work, undigested food will cause discomfort.

I must tell you that proper nutrition during training is 70% of success in bodybuilding. You work hard, trying to build muscle or lose fat, but if you don't get the right nutrients, then all your efforts are in vain. Therefore, I advise you to study this article several times, put everything on the shelves and understand for yourself that if you tried hard in the gym, then the strained muscles, of course, will begin to change. The question is that if you have given them food from the outside and what they need, then everything is fine. And if they didn’t give nutrition, then they will take it from the internal organs or from those muscles that did not work during this workout. Here is some simple arithmetic. Nutrition before training should contain carbohydrates, proteins, while you need to limit the fat content (preferably no more than 3-5 grams).
Eating before the start of the training process should be no later than 2 hours before it starts. Physical activity is known to slow down and even stop digestion, so go on an empty stomach. In addition, a full stomach will interfere with full exercise, and problems such as acid reflux, nausea, and decreased stamina may occur.
Carbohydrates before training will provide you with energy. The ingested proteins will be used by the body as a source of amino acids for working muscles, creating the so-called anabolic “premise”. Fat should be avoided in pre-workout meals because fat in food slows down the absorption of other nutrients. Fatty foods stay longer in the stomach, and for this reason can cause discomfort, lethargy, colic, nausea, and belching.

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

The amount of food eaten should be small, like an average breakfast. If you do not feel a feeling of heaviness and filling in the stomach by the beginning of the workout, then the amount of food was normal. Pre-workout meals should include approximately 20g of protein and 40-60g of complex carbohydrates.

Protein before workout
A protein shake is digested much faster than regular food. Therefore, a serving of whey protein an hour before a workout will be just right. By the beginning of the exercise, the amino acids that the muscles require will begin to actively enter the bloodstream.

Pre-workout nutrition for weight loss.

T as well as when gaining muscle mass, you need to eat food before training no later than 2 hours before it starts, while the amount of carbohydrates is reduced to 15-20 g, and the amount of protein to 10-15 g. Take only complex carbohydrates (vegetables, cereals, wholemeal bread, wholemeal pasta, etc.). If you don't eat before you start training, you won't be able to achieve high levels of intensity because your body won't be able to produce the right amount of energy.
If you eat a large amount of food or eat immediately before training, then during it you will use mainly the energy of food, and not fat reserves.

Nutrition after training

About an hour after a workout, you need to eat food rich in protein and carbohydrates. This is the only time when carbohydrates with a relatively high glycemic index, that is, fast carbohydrates, are allowed to be included in the diet.
During this period of time, the so-called post-workout, anabolic or protein-carbohydrate window is open in the body. For this reason, post-workout nutrition is needed mainly for muscle recovery and energy replenishment.
Carbohydrates after a workout
Post-workout carbohydrates are best consumed in an easily accessible form from simple, high-glycemic sources. You need to achieve a rise in insulin levels - this hormone has anti-catabolic properties. Carbohydrates are needed to replenish the expended energy, and if the body does not receive enough of them, then the destruction of muscle tissue begins under the influence of catabolic processes.
The required amount of carbohydrates is approximately 60-100 g.
carbohydrate products

• Buckwheat (buckwheat porridge);
• Barley groats (barley porridge);
• Millet groats (millet porridge);
• Oatmeal (oatmeal);
• White rice;
• Pasta (from durum wheat);
• Bread (bran);
• Honey (in small quantities);
• Bananas;
• Juice (preferably fresh).

Protein after workout

It is advisable to drink a protein shake immediately after a workout. In this way, you can increase the rate of muscle protein synthesis by at least three times (compared to not eating after a workout). Proteins also increase the secretion of somatotropin and have a pronounced restorative effect on muscle tissue.
The required amount of protein is approximately 20-30 g.
Protein products

• Protein dishes (recipes)
• Bird
• lean meat
• Eggs - boiled or scrambled
• Fish - lean
• Cottage cheese

Post workout nutrition for weight loss

If your goal is to reduce fat mass, then nutrition tactics change - you should limit yourself to protein only. Carbohydrates in any form from the post-workout diet should be excluded. This is due to the fact that carbohydrates provide energy, which eliminates the need to expend subcutaneous fat. After exercise, there are a large number of fat molecules in the blood that have been released from fat cells, while activated metabolic processes can destroy these free fats for a long time. Carbohydrates taken immediately after a workout will force your body to return all the free fats to the tissues, and start using food energy.

It may take months of research and experimentation to come up with a complete nutrition plan tailored just for you. The shortest way is to consult a specialist. I’ll tell you a secret, the so-called nutritionist is not such a specialist. It would be wiser to turn not to an armchair theorist, but to a person with practical experience. A personal trainer with their own competitive experience or an active bodybuilder who knows about "drying" firsthand understand biochemistry and nutrition is much better than certified nutritionists with a belly and shortness of breath.