Nutrition before and after strength training. Pre-workout nutrition: pre-workout proteins, carbohydrates, fats: how much and when

In the field of sports nutrition there is a term nutrient timing- this is a special nutritional scheme in which it is important which nutrients, in what quantities and at what time are entered into the body. But specialists from the organization of professional trainers and nutritionists Precision Nutrition came to the conclusion that an ordinary person who exercises regularly does not need any supplements or a special regimen.

Athletes have special needs

Nutrient timing makes sense if:

You are training for endurance. You participate in high-level competitions, running many kilometers every week at high intensity. Then during training you can drink drinks with added proteins and carbohydrates (P + C).
You are a bodybuilder. You lift heavy weights and work to increase muscle mass, you want to gain weight. Sports drinks will also help.
You are preparing for a fitness competition. You train for hours on end. You want your body fat percentage to be able to be written down in one number. To achieve this goal, branched chain amino acids (BCAAs) help stimulate and maintain muscle fibers.

Diet not for athletes

you exercise to improve your overall health and fitness;
you do not have far-reaching goals;
you have no special physiological needs;

...then you don't need a special nutrition strategy. It cannot be said that the regime is good or bad. It's just a tool that you need to know how to use.

The regime is not needed by office workers who have never exercised and have brought themselves to a pre-diabetic state, but it is needed by professionals.

In fact, only athletes can benefit from a strict nutrient schedule. The regime is not a magic wand; it will not have an immediate effect on your well-being and appearance. Especially if you only stick to it occasionally.

First, let's figure out what happens in the body before, during and after training, and then we'll find out what you need to eat to get the maximum in each case.

Before training

Three hours before exercise, you should eat something that will help:

stock up on energy;
increase activity;
protect against dehydration;
maintain muscle mass;
recover quickly.

Squirrels When eaten pre-workout, they help maintain or increase muscle size, prevent too much muscle damage, and flood the bloodstream with amino acids at a time when the body needs them most. It is important for everyone who improves their health along with their body proportions.

While you haven’t rushed to do it yet: protein before training is important, but the speed of its digestion does not affect the result so much. So any protein product eaten a few hours before training will lead to the same effect.

Carbohydrates provide fuel for long, multi-hour workouts and accelerate recovery after intense exercise, stimulating insulin production. They also store glycogen in the muscles and liver, thanks to which the brain receives signals of satiety, so that the body can calmly spend energy on muscle growth.

Influence fat the quality of the upcoming training has not been confirmed. But they slow down the digestion process, which helps maintain constant blood glucose levels and a stable state, and are involved in the absorption of vitamins and minerals, which play an important role in any diet.

Pre-workout nutrition: practice

Have lunch (or breakfast) a couple of hours before your workout. Or take a smaller portion almost before class (and if you want to gain weight, then eat twice).

2–3 hours before training

Eat a set lunch and drink something low-calorie (preferably plain water).

For men, lunch should consist of the following products:

For women, the composition is slightly different:

One hour before training

Some people prefer to eat something light immediately before training. One problem: the less time left before the start, the faster you need to digest the food. Therefore, it is better to use something liquid like.

Example recipe:

1 spoon of protein powder;
1 cup vegetables (spinach is great in smoothies);
1 cup of carbohydrate-containing foods (such as bananas);
1 teaspoon of fatty foods (nuts or flax seeds);
water or unsweetened almond milk.

Or a more delicious option:

1 spoon of chocolate protein powder;
1 cup spinach;
1 banana;
1 teaspoon peanut butter;
chocolate almond milk (no sugar).

This may not be worth mentioning, but before exercising you should only consume foods that do not irritate your stomach. Otherwise... Well, you know what could be different.

Nutrient Requirements During Training

List of nutritional goals during training: prevent fluid loss, provide immediate fuel, increase activity, maintain muscle and recover quickly.

Admission proteins protects against damage to muscle tissue, promotes rapid regeneration and increases the effectiveness of training in the long term. This is especially important if more than three hours have passed since your last meal. To maintain muscles, you need a little, 15 grams per hour. But this advice is only relevant for athletes who train hard, who train daily and follow a varied program, or for athletes who are trying to gain mass.

Carbohydrates, eaten during training, is a source of energy that will be used here and now. The result is activity and a high recovery rate. Plus, carbohydrates reduce the production of the stress hormone (cortisol) and increase it. But! Again, only from the pros. How many carbohydrates do you need? It depends why. The maximum that the body can process during exercise is 60–70 grams. But if you mix carbohydrates with proteins, then 30–45 grams of the former will be enough for you.

Fats before and after training is good. But in the process they must be discarded due to difficulties in digestion. Fats combined with exercise put too much stress on the stomach.

Nutrition during training: practice

If you work on yourself for less than two hours, then all your attention should be paid to the flow of water, especially if you have properly organized your nutrition before and after training. for classes less than two hours are not needed.

Exceptions:

you exercise in the heat and sweat a lot;
in less than eight hours, another workout awaits you;
you are working on gaining weight;
you drink a few sips at the very end of your workout to keep your energy up.

If you spend more than two hours exercising in the heat, don't rely on water alone. Otherwise, you risk critically reducing sodium levels, which will cause heart failure.

Post-workout nutritional needs

List of goals:

recovery;
replenishment of fluid reserves;
refueling;
muscle formation;
improved endurance in the future.

Use squirrel after training leads to growth or at least maintenance of the amount of muscle tissue. There are still proteins in your blood from the food you ate before your workout, so the speed at which the new portion arrives is not too important. This leads us to conclude that the fast-digesting proteins from protein powders are no better than normal food. But it’s no worse. What you like - choose for yourself. For speed and convenience, make a protein shake, or if you want a “real” meal, make a high protein lunch. For men, the norm is 46–60 grams, for women – 20–30 grams.

Contrary to popular belief, it is not at all necessary to consume refined carbohydrates and to ensure insulin release and muscle recovery after exercise as quickly as possible. In fact, a mixture of minimally processed carbohydrate foods (whole grains, for example) and fruit will work better because it is better tolerated, helps maintain glycogen levels for about 24 hours, and leaves you feeling more energetic the next day. Athletes who perform two difficult sessions within eight hours are, of course, the exception. For everyone else, a normal lunch and fruit are preferable.

Fats It is strictly forbidden to consume them after training: they slow down the absorption of nutrients. This is a truth that in most cases no one needs. Because the rate of nutrient intake is not important, as we have already found out.

Post-workout nutrition: practice

No need to skip to the refrigerator as soon as you leave the gym. But you shouldn’t forget about food either: you need to have time within two hours after completing the exercises.

What you eat before training will affect what you eat after it. If you just had a snack before training or several hours passed between lunch and exercise, then it makes sense to hurry up with your reinforcement and have time to eat within an hour. If you trained on an empty stomach (for example, did exercises before breakfast), then you need to chew something as quickly as possible.

But if you've been following the nutrition tips in this article, you may want to wait an hour or two after your workout to get the most out of your body's nutritional benefits.

Immediately after training

The approach is the same as for pre-workout nutrition: balanced food.

Sample diet for men:

2 cups of protein products;
2 cups vegetables;
2 cups carbohydrates;
a teaspoon of fat;
non-calorie drink (water).

The approximate diet for women is exactly the same, just smaller in volume.

Sometimes after training you don't feel hungry. In this case, we return to the smoothie.

Conclusion

There are no uniform recipes for nutrition before, after and during training. This is obvious and has been said many times.

Nutrition always depends on individual conditions. A runner who weighs 70 kg cannot eat the same as a bodybuilder whose weight has crossed a hundred. They have different needs and different types of training. The duration of classes also dictates the conditions and needs of the recovery period. The same bodybuilder will change his diet when he begins to prepare for a competition.

For you and me, people for whom participation in a sports competition is not on the horizon, high-quality varied food will be enough, in which all nutrients, vegetables and fruits, vitamins and microelements, and antioxidants will be proportionally present. Such food will fill you with energy, provide material for building muscles, relieve irritation and dramatically speed up recovery. You can eat your usual food or drink a smoothie. You can eat more or less depending on your feelings and preferences.

As for time, we have two hours before training and the same amount after. And the total amount of proteins, fats and carbohydrates that are consumed throughout the day has a much greater impact on our body, weight, fat percentage and endurance than a clock-based regimen.

Eat and exercise with pleasure.

Before starting a workout, you should consume 40 grams. They have a long absorption time, uniformly saturating the blood with glucose. This ensures a consistently even level of sugar in the athlete’s blood. Recent studies have shown that consuming slow carbohydrates before exercise increases the athlete's endurance. In addition, it has been proven that fat burning begins to burn better.

If you take fast carbohydrates instead of slow carbohydrates, this will provoke the body to release large amounts of insulin. The main task of this hormone is to remove excess sugar from the blood so that it does not thicken. Eventually, your sugar levels plummet, and so does your strength. This is unlikely to allow you to complete the training you have started. If you decide to do this, the intensity will be deliberately low. Its volume will not be sufficient to activate the muscle growth mechanism. In addition, insulin will temporarily block the fat burning process that is used to replenish energy reserves between sets. Such a “chain reaction” will lead to the fact that you simply will not be able to recover.

The best time to take fast carbohydrates is after finishing your workout. Here you can safely consume them in quantities of 60-100 grams. In this case, insulin will have a positive effect, performing the function of a transport hormone. Ultimately, your muscles will quickly and adequately receive the necessary nutrients, which will allow you to recover faster and slow down the release of catabolic hormones designed to destroy your muscles.

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 classes 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 training to lose weight, but also how long before training 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

Oftentimes, snacking before a workout 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

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 is 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). The fact is that 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:
- 5 hours before training do not eat proteins,
- 3 hours before training, do not eat at all,
- 30 minutes - 1 hour before training, stop drinking,
- 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.

Day 8
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.

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

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)

(per 100 grams 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).