What can you drink before training? What is the best thing to eat before working out in the gym? For burning fat and losing weight

Our respect, friends and fighting friends! It’s Friday on the calendar, which means it’s time for a nutritious note on. Today we are waiting for the most complete and detailed guide on what to eat before training. After reading, you will learn how long you need to make loaves before going to the gym, what to eat and in what quantities. We will analyze everything in the smallest detail and provide answers to all pressing questions.

So, get ready, we're going to force you hard :).

What to eat before training: what, why and why?

Lately, through comments to articles, dear readers (you) have been increasingly asking us to cover the issues of food before training. Well, because... I always try to listen to our honest brethren, so I decided to pay attention to this topic, and at first it was supposed to tell briefly, they say eat pineapples, chew hazel grouse eat protein and carbohydrates, but then I realized that I need to open up the question in full and write out a ton of symbols. Actually, this is what we will do today, so tune in to a working mood and volume.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Should you eat before training?

You can often hear the question: “should I eat before training?” Moreover, it is asked mostly by young ladies who go to the gym in order to sharpen their voices and get their bearings. The logic is simple: since I need to lose weight, then why load up on food before training? I'll go empty-handed (what I managed to eat in the morning or grab at the office), and, then, I’ll go all out. In other words, why put extra fuel into yourself if the goal is to create a calorie deficit, and if I’m overweight (not a name), I will spend the calories I received and won’t become skinny.

Well, let's find out.

In general, it is worth saying that the fitness industry is full of conflicting information and myths. One of the latter is the claim that training on an empty stomach will help you burn more fat. In fact, this is not so; for any purpose and any physique, you must “fuel” before training, this will give you the necessary fuel for the upcoming physical activity. Going to the gym on an empty stomach will not only not help you lose weight, but can also be harmful to your health.

The essence of pre-workout nutrition is to supply the body with energy through sugar. The body needs a certain amount of sugar, which will be used as fuel to provide strength and other types of work. In the absence of blood sugar, the body will convert its own muscle tissue into energy.

And in confirmation of this in the journal “Strength and Conditioning Journal” for 2013 A year ago, a research report was published that found that two groups of cyclists, those who ate before training and those who did not eat, showed similar levels of fat burning. However, in group No. 2 10% calories burned were from protein, including the athlete's muscle mass.

Conclusion: training on an empty stomach can lead to a decrease in your own muscle mass. In addition, training without pre-fueling will be sluggish and low-intensity with possible dizziness and failure to complete the required amount of work. And all this - incl. due to low blood sugar and lack of a “nutrient base” for physical activity.

Pre-workout meal: what are its benefits?

Eating the right foods and in the right quantities before training will give you the following benefits.

No. 1. More energy during exercise

Replenishment of glycogen stores (energy tank of the body) before exercise will significantly increase your energy levels during physical activity. Low carb diet and intense training (for example, during) may be an overwhelming task when glycogen stores are low, so it is necessary to increase glycogen stores. In addition, energy levels affect sleep, i.e. with a “full tank” you will not nod off during the day.

No. 2. Muscle protection

Long and heavy workouts, especially with heavy weights, plunge the body into a catabolic environment in which muscle tissue can be used to provide energy for exercise. Eating solid foods can prevent muscle fiber breakdown and improve recovery and replenishment of energy levels.

No. 3. Increased muscle growth

Eating protein foods (both before, during and after training) promotes the slow release (release) of amino acids into the bloodstream, which leads to the launch of protein synthesis processes. If you are seriously training for weight (muscle destruction/microtrauma creation), then with enough calories, muscle growth can be improved.

Next in line is...

Now we will get acquainted with the general rules of pre-workout snacks. So keep in mind that:

No. 1. It is necessary to maintain a balance of carbohydrates and protein

The optimal pre-workout load is a meal that is relatively high in carbohydrates, moderate in protein, and low in fat. In percentage terms, this can be expressed in the following figures: 55-60% (U): 25-30% (B): 10-15% (AND). If long-term strength training is coming up (more 1,5 hours) training, then this ratio may be shifted towards increasing complex carbohydrates.

No. 2. It is necessary to monitor the “consumed-spent” ratio

It is important to find a happy medium in the calorie content/volume of pre-workout food consumed. And this can be found by knowing two parameters: training time and goals, which are determined by the nature of the work. In other words, you need to avoid overdoing your pre-workout calories if you want to lose weight; get more than enough of them if you are gaining weight; and get them as much as you spend, if the goal is to maintain weight and you are working on improving the quality of your physique.

As for mathematics and numbers, they are as follows:

• number of calories burned per day 1 hour of strength training (athlete weighing 80 kg) = 450-500 kcal;
• caloric content of one of the pre-workout meal options: 100 gr buckwheat ( 300 kcal) + 100 g tuna (100 kcal). Total: 400 kcal;
• final data on food intake for various scenarios: 1) weight loss = 100 gr buckwheat + 100 g tuna, 400 < 450-500 ; 2) weight gain = 150 gr buckwheat + 150 g tuna, 600 > 450-500 ; 3) mass maintenance = 100 gr buckwheat + 150 g tuna.

Note:

An absolutely conditional example is given, not tied to the percentage of nutrients (see rule No. 1).

No. 3. Need to be vigilant about sports treats

In modern realities of life (constant rush) Often there is not enough time for a full solid meal, and then sports nutrition, in particular, various fitness bars, comes to the rescue. This is a completely acceptable option (especially for girls with a weight-loss type of training), however, you need to monitor the amount you eat, because sometimes the bars are so tasty that you can pop them several at a time.

Therefore, turn the fitness pack around and study its nutritional value on 100 g product. For example, on the back the following data is indicated: 5 g protein, 25 g carbohydrates, 200 kcal Thus, you girl of mass 60 kg, exercising subsequently 1 hour and setting a goal to lose weight, can be eaten 1 bar and wash it down with low-fat yogurt. Larger dosages will require you to spend more time in the gym or perform more intense body movements.

No. 4. You need to decide what to drink before/after meals

To “stir up” your gastrointestinal tract and awaken your appetite, you can drink 1 (g) and 2 (m) glass of water at room temperature per 30-40 minutes before eating. If you miss this drinking interval, then it is not recommended to drink immediately before meals, because in this case all the gastric juice is washed away, which interferes with the normal absorption of food. Also, don't drink 30 minutes after eating.

There is also a downside to drinking before meals. The incoming water fills the stomach and somewhat reduces (dulls) the feeling of immediate hunger, but it also acts as a catalyst and accelerates the digestion of subsequently incoming food, which with this drinking approach (behind 30 minutes before eating) will make you hungry sooner than if you didn't drink water.

Thus, everyone decides for themselves whether to drink water or not, depending on their nutritional and training schedule.

How long should you eat before training?

And here the situation is based on the principle: “who, at what cost!” :) Some sources say that you need to kill a hamster 2-3 an hour before training, others foam at the mouth and say that it’s enough 45-60 minutes. You won’t immediately understand who to believe. Let's trust common sense and our own conclusions based on objective reality.

The starting point in our search for optimal pre-workout meal times is that any food (except water) it takes time to digest. After eating blood (before 70% ) rushes to the stomach (during training we need it in the muscles), digestive processes are launched - the decomposition of food by gastrointestinal enzymes into simple, quickly absorbed components. All this takes time, and it varies and ranges from 30 minutes until 5 hours. Why such a big spread?

Everything is quite simple and depends on the type of components supplied, in other words, on what was on your plate and eaten before training.

The following chart gives a more detailed picture of the average food digestion time.

A few words about these data, so to speak, what the hell do they give? :). In fact, they give a lot!

What to eat before training: basic rules

In pre-workout and, in general, daily meals, it is important for us at a certain period (relatively, breakfast, lunch, dinner) throw “the right kind of firewood into the firebox” so that the body has energy all day long, and we are as active and productive as possible.

If we fill in the wrong gasoline (let's use the wrong products) into a canister called our body, then the body will spend all its energy, money and time on recycling food - obtaining nutritional components and energy from it. We need this process to be optimized as much as possible, and food quickly (and sometimes long is better) gave away its nutritional value. Therefore, it is important to understand: what, with what and when to eat; in particular, remember some rules:

Rule #1

At different times of the day, the body has different activity of digestive enzymes: in the morning/evening it is slow, in the middle (interval m/y 12 And 15-00 ) the fastest. This means that, for example, the same low-fat cottage cheese can be absorbed differently; in the morning/evening intake this will last on average 3-5 hours, in the middle of the day it will be “overworked” in 1,5-2 hours.

Rule #2

The meal should contain foods with the same digestion time, in which case there is no additional burden on the stomach. For example, you hamstered potatoes with pork. Tasty? Still would! But that's where the dog is buried. Potatoes are digested much faster than meat and could end up in the intestines within 1 an hour, but he stays there and waits a ton of time until the meat is digested. Only after the meat is digested in the stomach will it be ready for further travel to the small intestine, and in fact it turns out as in the saying “seven do not wait for one,” i.e. potatoes are waiting for meat order 3-4 hours, loafing in the stomach.

Conclusion: the process of food getting from the stomach to the intestines should proceed together, and one product should not remain in agonizing anticipation of another.

Keep this information in mind and, based on your time schedule and snacking options, include the right foods in your diet, i.e. no need to load yourself with meat 60 minutes before training. Or, if you are unable to eat for a long time, it’s a good idea to drink some cottage cheese. Also, do not mix foods with different digestibility at one time. (for example, potatoes with meat), order (that is, the time of absorption of food products) there should be one, for example, potatoes ( 60 minutes) + chicken ( 90 minutes).

Now, in fact, let’s return to our schedule and find out...

What to eat before training: schedule

What does this data tell us, i.e., well, the food has been digested, and what next? They tell you which foods are “refractory” - they take a long time to digest, which are medium-sized and which are fast. Based on this, you can create your pre-workout plate, taking into account the general rule that we need complex carbohydrates (with average) and lean protein that is relatively quickly absorbed. However, the rule may not always be this way and depends on the goals of the athlete (for example, losing weight).

Regarding the process of digestion itself and how to apply these data in practice, it will be useful to consider an example. The food on the plate is firewood, digestion is chopping wood. You eat “logs” that “chop” the digestive enzymes of the gastrointestinal tract, then the “chopped” is stored by carrier proteins in different parts of the body. Subsequently, the “chopped firewood” is thrown into the oven (cell mitochondria where they are oxidized and release energy) as needed (physical activity/gym training). As soon as the “furnace is heated” (all energy will be spent), famine sets in (lack of stomach fullness), and the brain receives a command that it’s time to chop wood again. If the energy accumulated from firewood is not spent, then its excess goes into the fat depot, and the person gains weight.

Conclusion: the average time for a solid meal before a workout can be considered 60-90 minutes before it starts, however, the range can be shifted in both directions, significantly, and this already depends on the metabolic rate and constitution () of the athlete.

In general, the time window for the pre-post and training cycle is 4 hours (90 minutes – meal before training, 60 minutes – training time, 90 minutes - 2 post-workout intake) and can be represented as the following figure.

It was during this 4 -x hour period you lay down your future physique through nutrition, and what it will be depends on, conditionally, 4 -x techniques (two “before” and two “after”) food. It is during these periods that your body is most receptive to the nutritional components and energy-building sources that you throw into the firebox. Therefore, pay close attention to this 4 -x hour time interval, as the most important in bodybuilding.

Note:

I think you have heard or know from yourself that one person can already get hungry after 1,5 hours after eating (they say about such people - they don’t care about oats :)), and another can be active all day, having eaten only 1-2 times. Therefore, it is impossible to say clearly what everyone should eat for 1-1,5 hours before training, everything is purely individual and determined experimentally by each individual athlete. Just keep in mind that the average interval (suitable for most) ranges from 60 minutes before starting physical activity and empirically find your time frame.

What to eat before training for girls/guys of different body types and at different times of training

In fact, before a pre-workout meal, everyone is equal and it makes no difference whether you are a man or a woman. The whole difference lies in the volume of food absorbed, and the biochemical processes proceed exactly the same, and they consist in using the accumulated energy obtained as a result of converting sugars (carbohydrates) into ATP during training (glycolysis process). Those. The main mechanism for obtaining training energy is glycolysis, and the starting material is carbohydrates, therefore, regardless of gender, it is necessary to load up on coals.

If such carbohydrate loading does not occur, then the effectiveness of your workout will be extremely low and the work will proceed at a 1/2 (or less) from the nominally possible power of the athlete. In addition to carbohydrates, plastic material in the form of protein is also required in smaller quantities; optionally, you can also strengthen the diet with polyunsaturated (Omega 3-6-9) fats. And all this must fit within the time interval 60-90 minutes before training. This time allows the body to somewhat digest food and make nutrients available to the body during physical activity.

A fallback option, i.e. when you have little time and don’t have time to eat a full meal, the practice of consuming simple carbohydrates from fruits (bananas, apples) and whey protein is helpful (sports nutrition protein shake) behind 20-30 minutes before training. This option (including a variation with a gainer)– after the solid intake there is also a liquid one, which can also occur in ectomorphs who want to gain muscle mass.

To somehow summarize this entire set of symbols and form a clear vision of what someone has before training, study the following table.

Based on these scenarios, you can navigate your pre-workout meals.

Ideal temporary power plan

Below is a temporary nutrition plan for people with a standard work schedule (With 9 morning until 6 evenings, getting up at 7-00 ) , evening (from 7 before 8 ) training in the gym and the goal of gaining weight. So, your ideal hourly nutritional regimen should look like this.

Actually, we have already figured out almost everything (really? :)), all that remains is to figure out specific products.

What to eat before training: top best foods

As we said before, a classic pre-workout meal might look like this:

• lean protein (fast/medium digestion)+ complex carbohydrates;
• gainer - as sports nutrition in the form of a powder mixture (or homemade) + simple carbohydrate from fruits;
• protein - as sports nutrition in the form of a powder mixture (or homemade) + simple carbohydrate from fruit;
• lean protein + complex carbohydrates and then gainer/protein;
• complex carbohydrates + protein fiber (beans/beans, etc.).

These are general schemes, as for the specifics, i.e. directly products that can be on a pre-workout plate, these include the following.

No. 1. Bananas

A natural energizer containing easily digestible carbohydrates and potassium, which helps the brain-muscle channel work and enhances muscle feedback. A medium banana before your workout will quickly fill your body with energy and boost your nutrient levels.

How much? Athlete weight: 50 kg – 1 PC, 70 kg – 1,5 PC, 80 and more kg – 2 pieces, but no more 3 .

No. 2. Red apples with peanut butter

This option is more suitable for ectomorphs – people who want to gain weight. Behind 30 minutes before training, such a meal will raise your energy levels and provide the necessary surge of strength and feeling of vigor. Pasta contains a fairly high amount of protein, and unsaturated fats (together with carbohydrates) will give you satiety and a boost of energy.

No. 3. Oatmeal and other grains

Carbohydrates from oats are gradually released into the blood, smoothly nourishing the body. Thus, during training you are constantly filled with energy and you do not experience any drawdowns or feelings of fatigue. Oats contain B vitamins, which help convert carbohydrates into energy.

In addition to oatmeal, you can eat: pearl barley, buckwheat, barley. A comparison of the most popular cereals is given in the table.

No. 4. Whole wheat bread

This means that such bread can be included in the dish, but in addition to it, there must be something else on the plate. The best option is a sandwich with chicken/turkey or boiled egg + lettuce. This refueling will charge the body with energy and provide the necessary building material to protect muscles from destruction.

No. 5. Chicken, turkey

High quality, lean sources of protein that take relatively little time to digest. Amino acids released into the blood will promote muscle anabolism during training.

No. 6. Lean white fish - cod, tuna

For those whose training starts relatively late in the evening at 9-10 hours, and in terms of carbohydrates you have already “closed” for this day, then pay attention to lean white fish, such as tuna, cod, mullet, carp and add green vegetables to them, such as broccoli, arugula, asparagus and green beans.

No. 7. Eggs&Omelette with vegetables

The best option for girls who, in general, find it difficult to stuff something like cereals and animal protein into themselves. Omelet from 5 eggs (For example, 4 squirrel+ 1 yolk)+ steamed vegetables (for example, vacuum-packed mixtures without potatoes), is the optimal meal for fitness training 30-45 minutes.

No. 8. Cottage cheese with fruits and nuts

Cottage cheese is a long-acting casein protein that will fuel your muscles for a relatively long time ( 3-4 hours). Therefore, if you understand that today the nutritional schedule is confused and there will be no opportunity to eat properly 1 an hour before training, take a drink (behind 2,5-3 hours before) cottage cheese. Add berries to it (frozen or fresh: strawberries/cherries/lingonberries), banana and nuts (walnuts, almonds, Brazilian), and here you have a full-fledged reception at which you can work (specially not to eat for 1 hour before) longer than usual.

No. 9. Black coffee

Including this drink in your pre-workout meal (behind 30 minutes before class) will increase your endurance and power-speed characteristics, push back (makes you taller) pain threshold and will provide the necessary level of concentration (mental focus). On average you need to drink 1-2 cups of black coffee without sugar.

No. 10. Sports nutrition: gainers, proteins and sports bars

The best option for business and busy people, those who do not have time for solid meals. You can equip a shaker and pour whey protein or gainer into it, diluting the mixture in milk or water. Behind 30 Minutes before your workout, you can grab a cocktail like this and top everything off with a fitness bar. Moreover, it is absolutely not necessary to buy sports nutrition; you can get by with homemade recipes, for example, these - and.

Actually, now you know what products you can use :) to make your pre-workout supplement. Now let's look at specific schemes and one basic rule.

Awww, are you still here?...or am I just shaking the air for nothing? :).

What to eat before training: the law of compatibility and specific meals

What do you think is the basis for different meals? I don’t hear...:), what are you saying...:)? Right! Based on the product compatibility rule. Those. Having an idea of ​​what you can use to hamster, a food plate is drawn up, and a specific technique is obtained. In visual form, the compatibility table is the following picture (clickable).

Based on this data, you can always understand whether you served your pre-workout (and other) plate correctly.

Another useful information to know is the combination of various tablets with food. We all get sick from time to time and are loaded with antibiotics, so it’s important to know which foods you can’t eat with which pills, and the following reminder will help us figure it out.

So, we have sorted out the basic rule, all that remains is to decide on a specific “homyatina”, i.e. pre-workout options. Actually they may be as follows.

For girls:

• option number 1: protein omelet with whole grain bread + salad (cucumbers+lettuce+peas+linseed oil);
• option No. 2: fish tuna fillet in pieces without oil + broccoli;
• option No. 3: chicken fillet + buckwheat;
• option No. 4: cottage cheese (up to 5% ) + nuts + banana;
• option #5: protein bar + 1/2 portions.

For guys:

• option #1: whole grain bread + peanut butter + 1 a cup of black coffee;
• option No. 2: pearl barley + canned beans + stew;
• option No. 3: brown rice + beef steak;
• option #4: 2-5 boiled eggs + oatmeal with water/milk;
• option #5: chicken breast + salad (cucumbers+tomatoes+green peppers+black bread croutons+olive oil).

The next important question to answer is...

How much food (how many calories to eat) to eat before training

The starting point here are two parameters: the goals/nature of training and the weight of the athlete. There can be three goals: gaining, losing weight and maintaining (drying is not considered) body weight. Based on this, a training program, types of aerobics and duration of work in the gym are formed.

There cannot be a universal rule here, but you can use the following calculations to find the caloric content of your pre-workout intake:

60 minute strength training (similar in energy consumption to running at speed 8 km/h) spends 350-500 kcal (depending on the weight of the athlete). In total, if our goal is to lose weight, then the caloric intake before training, provided that we spend 1 hour of strength work in the gym, is equal to:

• Calories burned per workout = 350-500 kcal;
• Pre-workout calories for weight loss = 250-400 kcal;
• Total you need to eat = 50-80 gr buckwheat ( 150-200 kcal) + 100-200 g tuna fish ( 100-200 kcal).

Phew, I'm exhausted, but it seems that's all that was supposed to be reported. No, that’s exactly it, no matter what :) I didn’t want to split the article into 2 parts, so we try our best, don’t give up and read to the end, especially since it’s already over!

Afterword

The purpose of this article is to completely and once and for all remove the question: “what to eat before training?” Now you have in your hands the most detailed guide with specific meal options, i.e. Everything is chewed to the point of being impossible, all that remains is to swallow :), but I think you can handle this without me, bon appetit!

PS. What do you eat before training, please share?

P.P.S. Attention! 08.11 The ability to send questionnaires for and food will become available. I will be glad to see you working together!

With respect and gratitude, Dmitry Protasov.

You definitely need to eat 2-3 hours before training, otherwise the body will not have enough energy to work effectively.

However, this meal must include certain nutrients. If you eat fatty food, it will not have time to digest, so during training you will be haunted by a feeling of heaviness, belching, and colic. Therefore, before playing sports, it is advisable to eat meals with a minimum of fat, but rich in proteins and carbohydrates.

These easy-to-prepare meals can be made in 5-15 minutes, eaten two hours before your workout, and get all the nutrients you need. In addition, they can be used as a quick .

fannetasticfood.com

This dish has 13 grams of protein per serving, and the banana and oatmeal provide plenty of carbohydrates.

Ingredients

• ¾ cup oatmeal;
• 2 eggs;
• ¹⁄₂ glass of milk;
• 1 banana;
• 1 teaspoon cinnamon.

Preparation

Mash the banana with a fork or in a blender until pureed. Mix all ingredients in a saucepan. Simmer until the mixture has the consistency of regular oatmeal (about 5 minutes).

Honored / Depositphotos.com

This dish is high in protein from cottage cheese and yogurt and carbohydrates from peanuts, cereal and honey.

Ingredients

• 1 cup strawberries;
• 2 cups breakfast cereal;
• 100 g granular cottage cheese;
• 50 g Greek yogurt;
• 30 g peanuts;
• 1 teaspoon vanilla sugar;
• 1 tablespoon lemon juice;
• 1 tablespoon honey.

Preparation

Mix cottage cheese, Greek yogurt, vanilla sugar, honey and lemon juice. In a glass, layer breakfast cereal, cottage cheese-yogurt mixture, strawberries (you can add other berries or sliced ​​banana) and peanuts.

m.pinger.pl

This recipe has plenty of protein from the eggs, tuna and yogurt and carbohydrates from the bread.

Ingredients

• 2 tablespoons of yogurt;
• 2 eggs;
• 2 slices of bread;
• parsley or dill.

Preparation

Boil the eggs, cut them in half. Drain excess liquid from the can of tuna, mash it with a fork, and add yogurt. Spread the mixture onto the bread, add two halves of an egg, and garnish with parsley.

5PH / Depositphotos.com

This dish is loaded with protein from Greek yogurt and carbohydrates from berries and granola, a sweet mixture of oatmeal, honey, nuts and dried fruit. If there are no berries, it’s okay, granola covers the need for carbohydrates.

Ingredients

• 150 g Greek yogurt 2% fat;
• a handful of any berries;
• 50 g granola.

For granola:

• 2 cups oatmeal;
• 1 cup almonds;
• ¹⁄₃ glass of honey;
• a pinch of salt;
• 2 tablespoons vegetable oil;
• a pinch of vanilla sugar;
• ⅔ cup dried berries;
• ¹⁄₂ cup brown sugar.

Preparation

To make granola, combine honey, sugar, salt and vegetable oil in a saucepan. Heat over low heat until the sugar dissolves, then add vanilla sugar and cool. Mix oatmeal, dried berries, almonds and honey-oil mixture. Knead it with your hands until smooth.

Preheat the oven to 160 degrees, place the prepared mixture on a baking sheet and bake for 30 minutes. Ready granola can be stored in the refrigerator for up to two weeks. You can replace the ingredients and use banana, different berries, nuts or dried fruits.

It is better to prepare granola in advance, for example on the weekend. If you don’t want to waste time on this, buy ready-made granola in the store.

Mix yogurt, berries and granola. A tasty and nutritious dish is ready.

WillyHaase/Flickr.com

This dish will only take 10-15 minutes to prepare. Due to the cottage cheese, the casserole contains a lot of protein, and thanks to the sugar and semolina, there are enough carbohydrates.

Ingredients

• 250 g cottage cheese;
• 3–4 tablespoons sugar;
• 2 tablespoons of semolina;
• 2 eggs;
• 1 tablespoon butter;
• ¹⁄₂ teaspoon of soda.

Preparation

Mix all the ingredients, place in a glass or plastic container, and close with a lid. Leave it on for 8 minutes at 800 W.

styleinked.com

Ingredients

• 3 tablespoons mixed nuts;
• 1 tablespoon sunflower seeds;
• 1 tablespoon pumpkin seeds;
• 1 banana;
• 2 handfuls of berries;
• 200 g vanilla flavored yogurt.

Preparation

Cut the banana into slices. Mix all ingredients.

thedomesticman.com

Due to tuna and grainy cottage cheese, this dish has a lot of protein.

Ingredients

• 3 medium potato tubers;
• 1 can of canned tuna;
• 100 g cream cheese;
• green onions.

Preparation

Peel the potatoes, cut in half and microwave for 10 minutes at maximum power. Check readiness: potatoes should be soft. Open the can of tuna, drain the liquid, mash with a fork and mix with the cream cheese and green onions.

Remove the potatoes, remove the core with a spoon and stuff with the tuna and cheese mixture. Microwave for a couple more minutes.

This dish is high in protein but low in carbohydrates. If you are waiting for a workout, you can eat grapefruit, granola, a mixture of dried fruits or a banana as dessert.

Ingredients

• 2 eggs;
• 2 egg whites;
• 1 bell pepper;
• 1 onion;
• 250 g mushrooms;
• 75 ml milk;
• green onions or parsley;
• ¹⁄₂ tablespoon flour.

Preparation

Cut the onion into cubes and fry until transparent. While the onions are cooking, chop the mushrooms, place them in a frying pan and fry until the moisture has evaporated from them.

Cut the bell pepper into strips. Add to the pan with the onions and mushrooms and leave covered for 1-2 minutes until the peppers become soft. Mix eggs, whites, milk, flour and green onions, pour mushrooms and peppers with this mixture. Close the lid and cook until done.

So, today we’ll talk about how to eat before and after training in order to lose weight and build muscle.

If your goal is to build muscle, then training and proper nutrition are a must. In this case, training should be 4-5 times a week, with heavy weights and a small number of approaches. Particular attention must be paid to the fact that work with weight should be built to the limit, i.e. the last approach should really be the last, and not so that you can lift dumbbells 20 more times, for example. There should also be cardio exercises, but more in the form of a warm-up and cool-down, i.e. not as intense as those who want to lose weight.

If your goal is to lose weight, then you need to work with light weights, 3 sets of 10-12 repetitions (for girls) at a good pace with minimal rest between sets.

15-20 minutes before training, you can have a snack with yogurt (natural) or a protein shake and fruit, after which you can train for 30-60 minutes at an intense pace, or 1-1.2 hours, but at a moderate intensity, including stretching, cardio and strength training.

It should be noted that immediately after training, 20-30 minutes later, there should be a plentiful intake of protein and carbohydrate foods. At this time, a metabolic window opens in the body, when the body actively consumes protein and carbohydrate foods to restore muscles. Thanks to this, muscle growth will occur, otherwise, the muscles will be destroyed.

The optimal post-workout nutrition is a protein shake and cottage cheese, as it is considered the most quickly digestible protein, unlike, for example, meat. The body will spend a lot of time and effort digesting meat, and after training it needs to immediately get protein and simple carbohydrates. The body needs a lot of protein and carbohydrates at this time, but it will digest everything, because... due to his critical condition, he will quickly process them and nothing will be deposited as fat, everything will be spent on muscle restoration. Under no circumstances should you eat fat or drink caffeine-containing drinks (tea, coffee...) after training, because caffeine interferes with glycogen function and interferes with muscle recovery.

The only thing you need to remember is that such post-workout nutrition is designed only for workouts aimed at muscle growth, because many people train for endurance, burning fat, etc.

Many people prefer to train in the evenings due to work. Therefore, the question: how to eat after training, in this case, is also very relevant. Many nutrition guides say to eat less at the end of the day. Reduce carbohydrates to reduce your body fat percentage. However, if you are training, then all these principles do not apply. So you need to replenish energy reserves in your muscles after training, you still need nutrients for recovery.

After dinner you need to do something and after some time go to bed. This way you will not gain excess fat, because metabolic processes are accelerated after training, and proteins and carbohydrates are used to replenish reserves.

If you want to lose weight

It’s worth noting right away that you should never train on an empty stomach. The stomach is considered hungry if it has not eaten for 8 hours. For example, immediately after waking up, you cannot exercise without a light snack; you need to have a snack or drink plain water. Thus, you will start the metabolic process of burning fat.

To lose weight, after training you should not eat for 1 hour, only drink water. After 1 hour, you need to eat a balanced meal consisting of proteins and carbohydrates. At the same time, carbohydrates should be healthy, not chocolate, but brown rice, buckwheat, wholemeal pasta, cereals, bread, vegetables, etc. Protein - fish, chicken, egg whites, etc.

Just don't eat fatty foods after a workout. You should also avoid drinking caffeinated drinks.

Before we talk about the pre-workout menu, let's discuss what if you don't eat at all? People who want to lose weight often train on an empty stomach. If you want to lose weight, it makes sense to do about 20 minutes of intense aerobic exercise on an empty stomach, and this will be more effective than doing cardio for an hour after eating. At least that's what is commonly believed.

Indeed, there is evidence that training on an empty stomach increases fat oxidation and allows fat to be converted into energy faster. But more fat consumption does not necessarily mean more weight loss, since fat is also taken from muscle cells, and not just from subcutaneous fat. And when the exercise is over, the unoxidized fat returns to the adipose tissue. So all these benefits of training on an empty stomach are not obvious. To make matters worse, the precious protein from your muscles is also used as fuel. Research published in the American Journal of Applied Physiology found that nitrogen losses from protein breakdown double when exercising on an empty stomach. This is bad news for those who want to build muscle.

That's why, man, you need to eat before training. Research has found that consuming carbohydrates before exercise slows down fatigue and improves endurance and physical performance. This happens because carbohydrates increase blood glucose levels and make muscles more active. About 70% of the energy you get before exercise should come from carbohydrates, but you should choose foods with a low glycemic index: oatmeal, vegetables, sweet potatoes, rather than chocolates and cookies. Protein is also very important to keep your muscles from breaking down during your workout. Fats take the longest to digest, so before training you should consume as little fat as possible.

The biggest challenge is knowing how much you can eat before training. You will understand this from your own experience. Some dudes can eat a full three-course meal an hour before heading to the gym and work out like crazy, while other guys with more sensitive bellies eat three to four hours before working out. In general, if you plan to eat a substantial meal of 500-600 calories, do it three hours in advance. A small snack of 300 calories or less can be eaten an hour before your workout. Experiment with portion sizes and timing to find what works best for you.

If a long workout is coming up, you need to add carbohydrates to the menu. If you plan to do strength training, you need to add more protein. Here are our suggestions.

1. Oatmeal, sir

Recipe:½ cup whole oatmeal and 1 scoop protein powder.
When there is: before endurance exercise, one to two hours before training.
Calories: 420, proteins: 33 g; fats: 7 g; carbohydrates: 57 g; Sahara: 2 years

Oatmeal is an excellent porridge with a low glycemic index, and it is less processed than other cereals. Whole oatmeal will be tougher and take a little longer to cook, but it's worth it.

2. Omelette with vegetables

Recipe: 2 whole eggs, 2 egg whites, peppers, onions, mushrooms; grapefruit/oatmeal.
When there is: before exercises to develop muscle mass, one to two hours before training. For longer workouts or cardio, add grapefruit or half a glass of rolled oats to your menu.
Calories: 321; proteins: 26 g; fats: 18 g; carbohydrates: 13 g; Sahara: 6.47 g.

The classic omelet is a great option for those who head to the gym right after breakfast. Eggs have the most protein of any common breakfast food. Egg protein is natural and therefore very well absorbed by the body. Great choice.

3. Turkey cabbage rolls

Recipe: 100 g turkey fillet, 1 cabbage leaf, purple onion, red pepper, small tomatoes and a teaspoon of mustard. Spread the mustard on the cabbage leaf and wrap it with the rest of the ingredients.
When there is: before training for muscle development, half an hour to an hour before training. If you also plan to do cardio, you can eat porridge instead of cabbage.
Calories: 184; proteins: 28 g; fats: 3 g; carbohydrates: 13 g; Sahara: 6 years

Turkey is an excellent source of protein that is easy to digest and does not interfere with digestion. This variation of the classic cabbage roll, which is lower in calories and carbs, is great for losing weight and building muscle. Ideal for those avoiding gluten.

4. Classic Bodybuilder Lunch

Recipe: 150 g baked chicken, sweet potatoes and broccoli.
When there is: before training to build muscle mass, two to three hours before training.
Calories: 368, proteins: 59 g; fats: 9 g; carbohydrates: 37 g; Sahara: 11

Fitness models and athletes regularly eat this dish, and for good reason. Every ingredient is high quality. Lean poultry contains large amounts of protein, sweet potatoes contain complex carbohydrates and antioxidants, and broccoli contains a mountain of vitamins, minerals and other substances. This food has everything your body needs. This is a complete meal, so you shouldn't eat it right before your workout.

5. Cottage cheese with fruit

Recipe:½ pack of cottage cheese and ½ cup of fresh berries or melon. For endurance - banana.
When there is: before endurance training, half an hour to an hour before training.
Calories: 117; proteins: 14 g; fats: 0.1 g; carbohydrates: 13 g; Sahara: 6 years

Cottage cheese does not contain lactose (this is rare for dairy products) and is an excellent source of protein. Blueberries and melon are rich in vitamins, minerals and antioxidants essential for your workout. If you need more energy for greater endurance, eat a banana. Bananas are rich in carbohydrates and contain potassium, which is essential for the proper functioning of nerves and muscles. Potassium is important for long, intense workouts, especially if you train in hot weather. This low-calorie, easy-to-digest snack fills the gap between lunch and your workout.

6. Homemade protein bars

Recipe:½ cup vanilla protein powder, ¼ cup coconut flakes, ¼ cup coconut flour, ¼ cup milk, 30g melted dark chocolate. Mix protein powder and coconut flour with milk and form into bars. Melt the chocolate in a water bath. Once melted, dip the bars into the chocolate and place in the refrigerator for 30-45 minutes. Or here's another one.
When there is: before exercises to build muscle mass, half an hour to an hour before training.
Calories: 212; proteins: 17 g; fats: 13 g; carbohydrates: 9 g; Sahara: 3 years

A very convenient pre-workout snack. But be careful: they can do more harm than good. You need to look at the composition very carefully and be sure that the bar contains high-quality protein and little sugar. For intense, long-lasting workouts, choose high-carb energy bars or natural bars made from whole ingredients. For muscle-building workouts, choose protein bars that contain at least 15 grams of protein. If you want something delicious, make it yourself. Coconut and protein powder are delicious and easy to turn into bars. Coconuts contain heart-healthy medium chain triglycerides, which can help you lose weight.

7. Yogurt with berries

Recipe: a serving of low-fat Greek yogurt and ½ cup of blueberries.
When there is: before muscle building workouts. For stamina, add a banana. Eat half an hour to an hour before training.
Calories: 173; proteins: 14 g; fats: 0.5 g; carbohydrates: 28 g; Sahara: 22

Greek yogurt is made from regular yogurt with the whey removed, resulting in a thicker, creamier product. Compared to regular yogurt, Greek yogurt is twice as rich in protein and contains less carbohydrates and sodium. All yogurts are an excellent source of calcium. Plain, low-fat variations of Greek yogurt and regular yogurt contain about the same amount of calories and beneficial bacteria, although flavored yogurt also adds sugar, which is much healthier to replace with fruit.

8. Protein shake with coffee

Recipe: 1 cup of iced coffee and 1 serving of protein shake.
When to drink: before training to build muscle mass, for endurance, you can add a bowl of oatmeal to the menu. Consume half an hour before training.
Calories: 150; proteins: 26 g; fats: 2 g; carbohydrates: 7 g; Sahara: 2 years

This delicious smoothie will give you energy. Research shows that caffeine is a powerful energizer that allows athletes to be more resilient and train longer. It improves speed and strength when consumed before competition. Caffeine affects both short and long-term exercise, and if you drink water, you won't face any negative consequences. If you want to be stronger, caffeine is of little use. This protein shake with coffee can be drunk in minutes or even during your workout. Liquids are digested much faster, so don't worry: your stomach will be fine.

9. Almond oil

Recipe: 2 tbsp. l. almond butter and celery.
When there is: before a muscle building workout. Dip celery in oil and eat it an hour or two before training.
Calories: 206; proteins: 7 g; fats: 18 g; carbohydrates: 8 g; Sahara: 3 years

Athletes love nut butters because they are high in protein and healthy fats. Almond oil contains vitamin E, potassium, magnesium, iron, calcium and phosphorus and is considered a very healthy food. It is very difficult to find in stores because it is not produced much, and salt, sugar and fat are not added to it. Remember that peanuts are not a real nut, but rather a vegetable, so they are much more harmful to your belly. Before training, simply leave a jar of almond butter at work, home or in the car and eat it with celery. The taste is refreshing, but it’s easy to overeat. Be careful.

10. Nut mix

Recipe: 1 cup raw unsalted nuts (almonds, seeds, cashews, hazelnuts), 1 tbsp. l. olive oil, ¼ tsp. cinnamon, cayenne pepper, chili and sea salt, 1 tsp. maple syrup. Preheat the oven and lightly toast the nuts for 5-10 minutes. Mix butter, spices and syrup and add roasted nuts. Return them to the oven and bake for another 5-10 minutes, don’t forget to line them with baking paper.
When there is: before training to build muscle mass, add dried fruits for endurance. Eat an hour or two before training.
Calories: 546; proteins: 20 g; fats: 60 g; carbohydrates: 23 g; Sahara: 7 years

Oh gods, how delicious it is! Nuts are very high in calories, they contain a lot of fat, but at the same time they also contain protein. They also have enough calories to help you get a good workout. But be careful: eat less if you want to lose weight. You can use ½ cup of nuts and dried fruits (raisins, dried apricots, figs) for more carbohydrates and less fat. If you want to buy a nut mix, make sure that there is no chocolate or nuts in the glaze in order to avoid simple sugars.

Proper nutrition plays a huge role in exercise performance, endurance and recovery. Eating the right foods before exercise will help you get the most out of your exercise. Prepare food in advance so that you can feel at ease: you will eat correctly and will not nullify your efforts.

Pre-workout nutrition is a very important item on the agenda if you are committed to staying fit, fit, healthy and confident.

But, because everyone's workouts are different, starting from Crossfit and ending with shaping, then the food menu should be different. Because the goals of training are also different, and if, say, you eat a carrot and go to an exhausting workout, this can cause harm to the body. He simply will not withstand such loads, since you did not give him a charge of full energy. This irresponsible neglect of your health can lead to heart problems rather than weight loss.

More serious problems await those who completely refuse to eat before training. By doing this, you not only harm your kidneys, heart and respiratory system, but also lose muscle mass. Even if your goal is to lose weight and not increase muscle, then during fasting the body will still leave a layer of fat “in reserve”, and instead of an elastic body you will have sagging skin. Believe me, it will be visible from all angles.

But also You shouldn’t exercise on a full stomach. There will be a feeling of heaviness, and the effect from the exercise will be minimal, since you will suffer from bloating, shortness of breath and nausea.

The last meal should be 1-2 hours before exercise (it all depends on the time of day).

Let's Let's consider your pre-workout diet depending on the type of planned load And.

How to eat before a cardio workout

Your goal in training is to decrease in volume.

- natural yogurt with any berries,

- omelette with toast,

Evening menu before exercise

2 hours before the evening workout we eat a choice of:

- buckwheat with soy sauce and shrimp,

- cottage cheese with whole grain bread,

- low-fat fish with baked potatoes.

With this diet in combination with exercise, you will make your body sculpted and save energy.

And lastly, answers to your excuses.

If you get up early in the morning, before work, to work out, and then, as it turns out, you also need to eat an hour before, then get up earlier!

If you run to the gym in the evening right after work, then take a container of food with you and eat right before training.

Have a balanced appetite!

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