Is it possible to consume fast carbohydrates before strength training? Before training, slow carbohydrates. What can you eat before training and how long before?

Today you are going to the gym! Someone anticipates this event and prepares for it in the morning, carefully putting together their uniform, postponing gatherings with friends in a cafe until another day, preparing dinner for the household, and at the end of the working day they quickly turn off the computer and run to the nearest sports club. Another perceives this as a necessity to maintain the image of an active fashionable person or as a habit learned from childhood spent at training camps. 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 on the step or swimming in the pool. Unfortunately, the desired effect from training is not always noticeable. After all, many people forget that an active rhythm of life requires a special diet and composition of nutrition.

Pre-workout nutrition

So, into the diet pre-workout nutrition necessary:

1. Enable:

Proteins;
- carbohydrates.

2. Exclude:

Fats (or no more than 3 g).

Carbohydrates V pre-workout nutrition necessary to provide the muscles and brain with energy. During exercise, “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, muscle protein synthesis increases sharply.

Fat should be absent from pre-workout nutrition because it slows down the stomach and the speed of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and belching during exercise.

Best Pre-Workout Meals:
- poultry (turkey, chicken breasts) with coarse bread or rice;
- lean steak with potatoes;
- omelette made from egg whites with oatmeal.

The caloric content of food before training should be normal, as at other times. It is better to eat bulk food (a large portion of salad or a bowl of soup) an hour or two before training, so that it has time to be digested 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, 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 protein calculation for this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then the cocktail (mixed with water) should contain 15 g of protein.
Also, 30 minutes before training, drink a glass of strong black coffee (with sweetener, but not cream) or very strong green tea. This will help the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. This way, you will burn more fat and less glucose, glycogen and amino acids during your workout. Fatigue during the training process will come much later. Your head will be clearer and you will be able to train more intensely. The effects of pre-workout coffee last approximately 2 hours. It’s better not to eat anything immediately before training, since 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 training

The most important thing during training is not to forget to drink! Even with 2% dehydration, training will be sluggish and ineffective. Don't focus on the feeling of thirst. Intense exercise suppresses the thirst receptors in your throat and gastrointestinal tract, so that by the time you get thirsty, your body will already be dehydrated. Additionally, as we age, the body's thirst sensors become less sensitive. Adults need to drink water because they need to, and 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 cracked lips,
- dizziness,
- fatigue,
- headache,
- irritability,
- lack of appetite,
Start drinking water immediately and stop exercising for a few minutes until symptoms subside.

Drinking regimen next: drink a glass of water right before starting your workout and drink a little every 15-20 minutes during exercise. The amount you drink 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. About 30-60 g of carbohydrates per hour should be supplied from them with sugars. The body will not absorb more than 60 g of carbohydrates during training, and training productivity may decrease. You should drink high-calorie drinks little by little, sipping 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 store-bought juices, even those sold as "100% juice with no added sugar," are diluted with water and contain added sugars. Orange juices most often contain beet sugar, while apple juices contain corn syrup and inulin. The best juice is freshly squeezed orange juice, diluted with water in a 1:1 ratio.

Post-workout nutrition

You should eat immediately after training, preferably within the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then the workout loses all meaning - as a result, NOTHING TRAINS, a little fat will be burned, and that’s all, but there will be no increase in strength, muscle density, slimness and metabolic rate. In the first 20 minutes after training, the body opens the so-called post-workout (anabolic) window for consuming proteins and carbohydrates (but not fats). Everything that is eaten during this period will be used to restore muscles and increase muscle mass; 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 want 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 glucose to fructose ratio. Consume approximately 1 gram of carbohydrates from juice for every kilogram of your IDEAL weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), and 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. It's best in powdered protein drink form. In this way, muscle protein synthesis after training will increase 3 times (compared to fasting). So take a bottle of protein powder and juice shake with you if you're working out outside the home, and drink it all as soon as you stop working out. 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 you have the opportunity to eat within an hour after training, then choose any protein food, just calculate the required amount of protein. Your dose of protein food can be determined very simply: it should fit in the palm of your hand. Since post-workout nutrition There is only one important goal - to promote the growth of muscle mass as quickly and effectively as possible - then this meal should not contain fat at all. Fat will slow down the flow of carbohydrates and proteins from the stomach into the blood.
Protein foods should be low-fat, i.e. if chicken, then breasts, not legs. If eggs, then only whites. Beef and pork should be avoided as they are always very fatty, give preference to 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!). You can and should eat it as often as possible.
After training, for two hours, it is advisable to exclude everything that contains caffeine: coffee, tea, cocoa and anything chocolate (even chocolate-flavored protein powders). This is because caffeine interferes with insulin and thus prevents your body from reloading glycogen into the muscles and liver and using protein for muscle repair. So if you train in the morning, wait 2 hours and then drink real strong coffee. A cup of coffee before your workout should help you stay alert and energized. If you can’t give up coffee or tea at all, choose their decaffinized analogues.

Workout and nutrition for weight loss

Drinking and eating regimen before and after training for weight loss

If you want to lose weight, just lose weight, and not build muscle, tighten up, etc., then:
- do not eat protein 5 hours before training,
- 3 hours before training, do not eat at all,
- 30 minutes - 1 hour before training, stop drinking,
- it is advisable not to drink during training,
- do not drink for an hour after training,
- Do not eat for 3 hours after training.
The results will be tangible.

Two Week Fitness Diet

The fitness diet requires five meals a day.

With an average caloric intake of about 1400-1800 calories per day, such a diet ensures safe weight loss. A sample fitness diet is low in fat, high in 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 you’re losing fat and gaining muscle. You shouldn't rely entirely on scales. The main thing is how you look when looking in the mirror, and changes can also be judged by your clothes. If you cannot eat strictly according to the diet, then try to count the calories you consume 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 your diet, they contribute to fat deposits!

Fitness diet menu

1st day
Breakfast: 2 eggs (1 yolk, 2 whites), 100 g of oatmeal, 1 glass of orange juice, 50 g of low-fat cottage cheese.
Second breakfast: fruit salad, low-fat yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Afternoon snack: baked potato, low-fat 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.
Afternoon snack: low-fat yogurt, fruit.
Dinner: 150 g fish, 1 cup boiled beans, salad (can be served with low-fat salad dressing).

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

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

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

5th day
Breakfast: peach, 100 g of oatmeal, omelette, glass of juice.
Second breakfast: 1 glass of vegetable juice, 100 g of rice.
Lunch: pita bread, 100 g turkey, apple.
Afternoon snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.

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

7th day
Breakfast: apple, 2 egg omelet, 100 g buckwheat.
Lunch; 100 g cottage cheese, peach.
Dinner; 100 g beef, vegetable mixture (corn, carrots, peas).
Afternoon snack: yogurt, 100 g 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 rice, 1 peach.
Lunch: 120 g chicken, salad, half a plate of pasta, 1 glass of orange juice.
Afternoon snack: yogurt, apple.
Dinner: 120 g beef, vegetable salad.

9th day
Breakfast: omelet, 100 g 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.
Afternoon snack: yogurt, 50-100 g dried apricots.
Dinner: 200 g fish, baked potatoes, vegetable juice.

10th day
Breakfast: 1 glass of blueberries, 100 g of oatmeal, omelet.
Second breakfast: 100 g low-fat cottage cheese, 50 g raisins.
Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice.
Afternoon snack: low-fat yogurt, orange.
Dinner: 100 g 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.
Afternoon snack: 150 g fish, salad.
Dinner: 100 g chicken, corn salad.

12th day
Breakfast: 1 glass of carrot juice, 100 g of oatmeal, omelette.
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, omelette.
Second breakfast: 50 g of cottage cheese, peach.
Lunch: 120 g turkey in pita bread, boiled corn on the cob.
Afternoon snack: low-fat yogurt, apple.
Dinner: 150 g fish, vegetable salad.

Day 14
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.
Afternoon snack: yogurt, peach.
Dinner: 150 g of river fish, vegetable salad.

Women who dream of slender hips and an ideal body should know what to eat before training to lose weight, because the set of such products will be very different from the menu for weight gain. Decide for yourself before class what result you want to achieve, create the right diet. Under no circumstances should you start exercise with an empty stomach; the body must have energy reserves that it has to use up.

Pre-workout nutrition

If you are striving for a slim figure, then remember that the food you eat before exercising to lose weight should be healthy, ideally carbohydrate-rich. You cannot overeat, otherwise working out in the gym will not give the expected result, the energy obtained from food will be spent, and its excess will turn into fat. Fasting also does not contribute to weight loss; the brain and nervous system will sound the alarm, demand food and save energy. A small snack of food rich in carbohydrates will saturate the body and give the energy needed to perform exercises.

How long before training can you eat?

It is important to know not only what to eat before exercise to lose weight, but also how long before exercise you should eat. You don’t want to come to the gym with a full belly and want to lie down on the sofa? The nutrition received before a workout for weight loss must have time to be digested and transformed into the necessary energy, so a snack a couple of hours before exercise is considered optimal.

Those who missed their main meal can have a snack 30-40 minutes before class. The food should be light and balanced, for example, you can eat nuts, an apple, a banana with yogurt, light cottage cheese, and drink a mug of green tea with honey. Such food will saturate the body with essential substances, add energy and vigor. In addition to food, it is important to drink plenty of fluids before and after sports; it should be clean, still water. Violation of hydrobalance will interfere with weight loss and will have a bad effect on the functioning of the entire body.

What's better to eat

Let's take a closer look at what to eat to lose weight and what to avoid. Immediately forget about sweet cakes and fatty foods, which will slow down the body’s absorption of nutrients and bring a feeling of heaviness and discomfort. Proteins and carbohydrates, on the contrary, improve muscle function and help increase muscle mass. Eating healthy food before training should replenish energy reserves, increase endurance and promote weight loss. Before sports activities you can eat:

buckwheat, oatmeal (classic side dish);
salads from vegetables, fruits (except banana, grapes);
breads, dietary cookies;
chicken, turkey meat;
omelette;
cottage cheese with a low fat content.

What to eat before exercise for energy

The main source of energy reserves for humans are complex carbohydrates. When they enter the body with food, they are converted into glycogen - the main fuel resource for building and growing muscles. Complex carbohydrates are found in pasta made from coarse wheat, rice, potatoes, and legumes. Building muscle is also impossible without protein, so many sports trainers advise including some protein foods in your diet: kefir, boiled white meat, fish, omelet.

The ideal option is a protein-vegetable snack: an omelet with vegetable salad, a sandwich made of black bread with herbs, boiled chicken. Some people drink a cup of coffee without sugar before a sports program, which adds vigor, energy, and improves overall tone. To speed up the fat burning process, some athletes supplement their pre-workout diet for weight loss with special supplements containing L-carnitine.

Normal blood sugar is maintained thanks to complex carbohydrates with a low glycemic index. Cakes, buns and pastries have nothing to do with them; nuts, berries, fruits, vegetables, and smoothies will be an excellent replacement for such products before doing weight loss exercises. You can eat a small portion of such food without harm to your waist and entire figure.

What to eat before your morning workout

Exercises on an empty stomach are ineffective, muscles do not work at full strength due to the lack of the required amount of energy, so you must eat breakfast before training. It is better to eat a couple of hours before playing sports so that the food has time to digest and assimilate, otherwise you will experience nausea, belching, a feeling of heaviness and drowsiness. An ideal breakfast consists of slow carbohydrates and proteins in a 2:1 ratio. For example, a pre-workout morning meal to burn fat could be:

buckwheat with chicken;
2 eggs and oatmeal cooked in milk;
mashed potatoes with rabbit meat;
a piece of lean fish with rice or vegetables;
low-fat cottage cheese with a slice of whole grain bread.

In the morning, 15-20 minutes before breakfast, you can drink a glass of fresh fruit or vegetable juice, which will give you a boost of vitamins and strength for the whole day. An excellent addition to one of the proposed breakfast options would be one piece of fruit, which can also be used as a snack half an hour before sports if you did not have time to have breakfast. In addition to fruits, you are allowed to eat a small portion of low-fat cottage cheese or yogurt.

Before the power

The goal of strength exercises is not weight loss, but a rapid increase in muscle volume and they require large energy expenditures. To accumulate it, complex carbohydrates are needed, and the growth of muscle cells cannot occur without protein, which is the supplier of necessary amino acids, so the meal before strength training should include proteins, carbohydrates and not contain fats. Half an hour before going to the gym, many athletes drink a protein shake, which promotes rapid muscle growth. Before strength training you can eat:

rice, coarse wheat pasta with poultry;
boiled potatoes with fish;
porridge with eggs;
cottage cheese with berries, fruits or bread;
omelette with vegetables or cheese and whole grain bread.

Eat in small portions, after eating there should not be a feeling of heaviness in the stomach that will interfere with exercise. In addition to the snack options suggested above, before strength training, you can drink a cup of strong coffee, but without adding sugar or cream. This drink promotes the production of norepinephrine, which accumulates energy for training from human fat deposits. As a result, the effectiveness of exercise will increase, and glycogen and amino acids will be consumed less.

What to eat before training

Snacking before a workout often confuses beginning athletes. What can you eat to get the necessary boost of energy, a surge of strength and not feel heaviness in your stomach? There are several options for healthy and tasty snacks that contain the BJU composition necessary for high-quality exercise, have a minimum amount of calories and promote weight loss.

Cottage cheese

Try eating cottage cheese before training along with your favorite berries, fruits or honey. Such a fermented milk product will saturate the body with the necessary amount of protein, and the fruit will help restore glycogen in muscle fibers. The deficiency of these substances is especially relevant after training, when their reserves have been wasted, so nuts with fruits and dried fruits can be consumed as a light snack before and after sports.

Nuts

Any nuts before training should be eaten carefully, because in addition to protein, they also contain a lot of fat. If you decide to make a nut snack, dilute it with dried fruits: this way you will reduce fats and increase the amount of carbohydrates, and also enrich your body with phosphorus and zinc. Please note that the nuts must be in their pure form, without chocolate glaze, powdered sugar and sesame seeds. Such supplements will prevent you from losing weight.

Eggs

Try eating eggs as a pre-workout snack. This product is the richest supplier of protein to the human body, therefore it is useful both before and after sports activities. Many athletes drink raw eggs, considering this method effective in building muscles, but this is not entirely true, and boiled egg whites are absorbed better.

Oatmeal

Many people believe that eating a serving of oatmeal will give them an energy boost for the day. Athletes know that oatmeal before training, especially strength training, is an excellent carbohydrate snack. By adding a small handful of nuts and 1 tablespoon of any berries to boiled porridge, you will understand that a snack before sports can be healthy and tasty at the same time.

Apple

It is believed that the best time to eat an apple before a workout is before lunch. This opinion is due to the fact that the fruit contains fructose, which can turn into fatty deposits if you eat apples at night or in large quantities. These fruits enrich our body with iron, fiber, pectin, vitamin C, the permissible norm is 1 red or 2-3 green apples per day.

Video

Pre-workout nutrition should provide your body with all the nutrients it needs to get the most out of your workout.

The purpose of your pre-workout meal is to prepare your body for the upcoming loads, ensure a constant flow of energy, and maintain your psychological attitude and mental concentration throughout the entire workout.

Pre-workout nutrition – Water

First things first, you shouldn't be dehydrated! Even if you drink enough water throughout the day, be sure to drink 1-2 glasses of water about an hour before your workout. In addition, research conducted by researchers in the journal Clinical Endocrinology and Metabolism suggests that drinking 2 glasses of cold water on an empty stomach increases your metabolic rate by 30%. Advice: To maintain high levels of fat burning and protein synthesis, drink plenty of water.

Pre-workout nutrition – Carbohydrates

“Slow” carbohydrates (whole grain products, bananas, apples, peaches, etc.) get their name because of their inherent slow rate of breakdown into monosaccharides, which, from the point of view of our body, are the most preferred source of energy. Thus, “slow” carbohydrates provide energy in small portions, but over a long period of time. It is precisely this supply of energy that is the most optimal during physical activity and as a pre-workout nutrition: on the one hand, the muscles are always provided with a constant flow of energy, but on the other hand, it is always “slightly” lacking, which forces the body to actively break down fats to obtain energy.

A study conducted at the National College of Physical Education in Taiwan showed that when refueling before a race with “slow” carbohydrates, athletes were able to run 7 minutes longer than when they ate the same amount of “fast” carbohydrates (corn flakes, white bread, etc.) before training. jam, glucose). Advice: 30 minutes before training, eat 40 g of “slow” carbohydrates (fruits, whole grain products).

Pre-workout nutrition – Protein

Research proves: the more amino acids penetrate into the muscles immediately before training, the faster the processes of protein synthesis will proceed. Pre-workout meals should contain sufficient protein to maintain an anabolic state and reduce muscle breakdown. Before training, protein should be the main source of amino acids and peptides, which increase blood flow to the muscles and save energy during training. Advice: 30 minutes before training, take 20 g of quality protein (Skim milk, cottage cheese, chicken breast,)

Pre-workout nutrition - conclusion

Your pre-workout meal should not be heavy in order to avoid nausea and other unwanted processes during training. On the other hand, you should never skip meals before training, as working out on an empty stomach will not bring maximum results, impact and can even cause muscle breakdown. If you wish you can use

The result depends on what you eat before training and in what quantity. Food can either increase or decrease your ability to work. The combination and correct ratio of products at the right time will accelerate the result, no matter what goals you set for yourself.

Each macronutrient plays its role for the body during physical activity. 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 absorption. For example, for morning exercise, breakfast food should be consumed immediately after sleep and an hour and a half before classes. 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 primary source of muscle energy. In a dream, you spent all the glycogen from the liver, that is, the body does not have any energy reserves, it can begin to destroy its own protein, since it still has nothing to eat. To do this, don't go hungry.

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

rapid anabolic response or muscle growth;
accelerated

For breakfast before training you need easily digestible proteins (eggs, cottage cheese, milk) and carbohydrates (simple and complex).

That's why Your pre-workout meal should include the following:

porridge (oatmeal, rice - taste), you can have milk with the addition of honey or dried fruits (simple carbohydrates).
As well as eggs, you can make an omelet, 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 your workout no later than an hour and a half later. Fats will be contained in small amounts in milk, cottage cheese, oatmeal and yolk, so no additional intake is required. The amount of fat should not exceed 3-5 g before training. In addition, fats in large quantities take a long time to digest, contain many calories, and also impair performance.

After training, you will need a second breakfast.

What to eat before training in the daytime and evening?

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

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

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

For girls Before training, you can eat 20 g of protein and 40 g of carbohydrates.
For men The recommended upper limit of normal is: b-25, y-60.

Nutritional features for all body types: recommendations

There are several: , . Ectomorphs They differ from the rest in their 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. The doses of proteins and carbohydrates are maximum.

Concerning mesomorph and endomorph– here you need to be careful, especially the latter, and not just count the dietary fats, but consume them from the right foods. This constitution has a low metabolic rate and easily stores unspent 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. Those losing weight are allowed simple carbohydrates only for breakfast to raise blood glucose levels. Before morning training, honey, fruits, dried fruits, and dairy products are allowed. The rest of the time yours the diet consists of:

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

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

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

If you are in a hurry to train from work or on your lunch break and don’t have time to eat, this is for you convenient snack will become:

low-fat drinking yogurt;
bread;
banana;
cottage cheese.

These foods will fill you with all the essential nutrients before your workout and provide you with energy. And most importantly, they will save you from the desire to snack on fast food, rolls and other confectionery excesses.

Pre-workout nutrition for weight loss and gain

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

Before training will increase protein requirement up to 40 g;
carbohydrate – will decrease up to 20–30 years

Concerning weight gain period:

carbohydrate needs grow up to 4–5 grams per kilogram of weight;
and proteins up to 3–4 g.

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

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

Hi all. Today we’re talking in detail about pre-workout nutrition.

So, 2 hours before training you need to eat. It is very important no later than 2 hours before it starts.

Why is this so important?

Any physical activity slows down and even stops the digestion mechanism. Moreover, a full stomach will significantly interfere with your exercise, because problems may arise, such as: nausea, decreased stamina, food reflux (this is when the movement of the reverse flow of liquid contained in the stomach occurs in the opposite direction, in other words, it is the reflux of stomach contents into the esophagus, resulting in heartburn).

Heartburn - This is a burning sensation behind the sternum, along the esophagus. Heartburn appears 30-45 minutes after eating as a result of acidic stomach contents refluxing into the esophagus.

This is why it is so important to eat 2 hours before training and go to exercise on an empty stomach. Okay, we've sorted that out, let's move on! What is that?

Pre-workout nutrition

Your pre-workout meal to gain muscle mass and strength should consist of:

COMPLEX (SLOW) CARBOHYDRATES
PROTEINS
Complete absence of fat (or limited amount, no more than 3-5 grams)

* In this case, carbohydrates should be about 50-60 grams, and protein about 20-30 grams. *

Carbohydrates required before exercise, FOR THEY ARE NECESSARY FOR LOADING glycogen depots, which are needed for production during training.

Proteins are required by the body as sources of amino acids for muscles.

Fats are not required by the body, because fat in food slows down the rate of absorption of other nutrients, and also slows down gastric emptying. The fact is that fat stays in the stomach longer than carbohydrates and proteins, and for this simple reason problems can arise: nausea, belching, lethargy, colic(these are attacks of acute pain, quickly following one after another).

Pre-workout foods

Below I will give you food items that you need to consume before your workout.

RICE or BUCKWHEAT(I recommend RIS)
BOILED EGGS (WHOLE with white+yolk)
Fiber of your choice (cucumbers, tomatoes, cabbage)

(in 100 g of PRODUCT):

BUCKWHEAT = 68 gr. CARBOHYDRATES = 45 kcal

RICE = 76 gr. CARBOHYDRATES = 345 kcal

WHOLE EGGS 1 pc. = 8g. Squirrel

According to that proportion (see above, I said that you need about 50-60 grams of carbohydrates + 20-30 grams of protein), therefore we prepare: RICE 50 grams, and PROTEIN (3 boiled eggs = 24 grams or 4 eggs = 33 grams).

Pre-workout protein

30 minutes before training, you can take a serving of protein or gainer. Because proteins and gainers are absorbed faster than regular food. Therefore, if possible, drink a portion (20-30 grams) of protein or gainer 30 minutes before training.

During training

During training, drink plain water. Plain (not sweet or carbonated). If you have the opportunity to drink BCAA amino acids (if you have them), then 5-8 grams, during training, stirring with water (if you have powder) or if in tablets/capsules, then take them BEFORE and AFTER YOUR TRAINING and you will be happy. In this case, your muscles will be fully provided with the necessary amount of amino acids during physical activity.

Pre-workout nutrition for weight loss

When losing weight (BURNING EXCESS FAT, DRYING) = food should also be consumed 2 hours before the start of the training. But the food NO LONGER CONTAINS CARBOHYDRATES and MUCH MORE FAT! It contains only PROTEIN + FIBER (VEGETABLES).

FROM whites these are BOILED EGGS
From fiber these are CUCUMBERS or TOMATOES or CABBAGE!

Why is that?

Because the lower your blood sugar level during training (the less carbohydrates you have), the more fatty acids are used as energy rather than glycogen (i.e., fat is burned more heavily). THAT'S WHY before your workout there are no more complex carbohydrates (rice or buckwheat), you ONLY have LIGHT PROTEIN (eggs and vegetables).

This way, you're getting a good amino acid profile that will keep your muscles from being burned for energy during your workout, while also creating a sugar deficit (which forces you to use more fat during your workout).