Right organized meals- one of the problems that arouses genuine interest among almost everyone. Some people want to lose weight, some people need to gain muscle mass, and others just want to live a long time.
The fact that breakfast is necessary is no longer even discussed in the press and on television. If you want to feel energetic and full of energy all day, be sure to eat in the morning. Moreover, all the calories received in the morning are already “burned” by lunchtime. This does not mean that you can consume any food in non- limited quantities- there must still be a measure.
For those who go to workouts in the morning, the issue of breakfast is especially acute - going to the gym with a full stomach seems absurd, staying hungry is also not good for eating, grabbing something on the run - will it be beneficial? So…
Should you have breakfast before your morning workout?
It is absolutely necessary, but with a certain amount of time before classes gym. This means that you will have to learn to calculate your time and, perhaps, get up earlier. You will have to create a menu based on the fact that during intense exercise, energy consumption increases and its constant replenishment is required.
By the time you wake up, the human body experiences a glucose deficiency, so to replenish it, first of all, carbohydrates are required - slow (buckwheat, oatmeal, diet bread) or fast, but only with a high content of dietary fiber (banana, apple).
Meals during morning workouts should contain natural proteins involved in muscle building. For this reason, the diet should contain chicken eggs, lean meat, low-fat cottage cheese.
The amount of fat, on the contrary, needs to be reduced or consumed after training.
How long before training should you eat?
A full breakfast should be eaten 2-2.5 hours before training. During this time, the food will already be partially digested, and the stomach will not be overloaded. During exercise, the body will receive a constant flow of energy due to the decomposition of slow carbohydrates.
If it suddenly happens that you did not have time to have breakfast, you should definitely have a snack an hour and a half before the start of classes. You can drink a glass of kefir with grain bread or eat some low-fat cottage cheese. If your workout starts early in the morning, you need to eat a banana or apple 40-45 minutes before ( keyword in this aspect it is necessary).
What sports nutrition can you use?
The best source of proteins, fats, and carbohydrates are natural products. For weight loss or quick gain muscle mass It is permissible to consume a balanced sports nutrition.
Important. If you have diseases of the cardiovascular system, kidneys, liver, gastrointestinal tract, or endocrine abnormalities, you should consult your doctor before starting to take dietary supplements.
As an addition to breakfast you can use:
- BCCA- a complex that includes the main amino acids involved in the construction of muscle tissue (valine, leucine, isoleucine) and preventing its destruction.
- Thermogenics- supplements that actively burn subcutaneous fat. Taken in courses of 30 days with a mandatory two-week break.
- L-carnitine- accelerates metabolic processes, promotes faster destruction of fat and muscle building. Increases the body's resistance to stress and reduces fatigue.
- Slow protein- provides a constant supply of amino acids, which is especially important during heavy, grueling workouts.
It is necessary to follow the indicated dosages and not engage in “amateur activities”.
Important. Sports nutrition taken only if a person regularly experiences physical activity. In their absence, the result may be exactly the opposite.
What to eat in the morning for weight loss
If your main goal is to reset extra pounds, it is necessary to ensure a sufficient supply of glycogen in the body, which is involved in the breakdown of fats. For this reason, the morning menu should include slow carbohydrates. They provide a stable flow of energy throughout the entire workout, thereby eliminating stressful situations for the body.
To lose weight, you should choose foods with a low glycemic index (less than 60) for breakfast:
- from porridges - oatmeal or buckwheat;
- diet bread, bread made from wholemeal flour, with grain additives or bran;
- nuts - walnuts, pine nuts, cashews (in limited quantities, as they contain large number fat);
- legumes - peas, beans, lentils;
- vegetables, fruits, garden herbs.
Important. Such breakfasts must also include protein. In its absence, the muscles will begin to weaken, and fat deposits will not only not go away, but will also continue to grow.
Eating Before a Morning Workout to Gain Mass
Strength training requires increased energy expenditure. At the same time, it is important to comply correct ratio in the nutrition of proteins-carbohydrates-fats. The lack of fat will negatively affect lipid metabolism, which can lead to serious health complications. A lack of protein will lead to decreased muscle growth, a lack of carbohydrates will cause fatigue and fatigue.
What foods should be included in breakfast before strength training:
- animal proteins - meat (lean beef, turkey, chicken fillet), fish, eggs, dairy products;
- vegetable fats - sunflower or olive oil, nuts;
- fiber - raw vegetables and fruits.
The optimal ratio of proteins and carbohydrates is 60 and 40%, the amount of fat before morning workout should be minimal.
Breakfast while drying
Drying is a set of measures aimed at forming beautiful, sculpted muscles. Special attention at the same time, a diet is given, the main principle of which is a gradual reduction in carbohydrates in the diet to zero and the same gradual release. We are also talking about limiting the amount of food consumed while maintaining physical activity.
A standard breakfast during drying will look like this;
- fresh vegetable salad (cabbage, cucumbers, tomatoes) with vegetable oil;
- boiled or baked chicken breast - 100 grams, can be replaced with two boiled eggs;
- bread with sunflower grains - within 23-25 grams;
- drinks - coffee or tea with milk without sugar, 200 ml.
The calorie content of such a breakfast is 330 kcal.
Important. You should not suddenly remove carbohydrates from your diet, as a lack of glucose can lead to a diabetic coma.
What not to eat for breakfast
To get results you will have to give up foods containing fast carbohydrates. These include sugar, sweets, confectionery. Such food contributes to a rapid increase in blood glucose levels and an equally rapid decrease. However, by the time you start training, you will not have the necessary glycogen reserves.
You should also exclude processed meat from your diet - sausages, sausages, and semi-finished products. It is undesirable to eat fruits with a high sugar content - grapes, pears, sweet apples, persimmons.
What not to drink before breakfast
Ready-made juices and sweet carbonated drinks are completely excluded. They contain quite a large amount of sugar, which leads to a sharp release of glucose during training and rapid fatigue. For the same reason, it is not recommended to drink sweet coffee or with cream.
Contrary to popular belief about the benefits of freshly squeezed juices in in this case the statement is not true. They are almost completely devoid of fiber; in addition, they cause increased secretion of gastric juice. This means that heartburn may occur during training, so exercise will have to be suspended. If you cannot do without juices, add vegetable fiber and L-carnitine to them.
TOP 10 pre-workout breakfasts
- Oatmeal. It is especially loved by bodybuilders due to its complete absence of fat. The product has a low glycemic index and contains a significant amount of complex carbohydrates. The most preferred option is made from whole oat grains.
- Turkey meat. It contains practically no cholesterol and fat, and is considered one of the best suppliers of animal protein.
- Chicken eggs. Contains easily digestible protein. An ideal pre-workout breakfast product. One option is an omelette with lots of greens.
- lean beef, chicken fillet. They are low in cholesterol and fat and are consumed boiled.
- Cottage cheese, natural yogurt. The products contain protein, calcium and a small amount of fat necessary for calcium absorption. Consumed with the addition of fresh berries and fruits.
- Nuts. Contains vegetable protein, fat, carbohydrates. Used for breakfast in limited quantities.
- Fresh vegetables. Rich in fiber, vitamins, microelements. You can eat cabbage bell pepper, cucumbers, carrots.
- Lean fish(cod, pollock, pike perch) boiled. It is easily digestible and does not create a feeling of heaviness in the stomach.
- Diet breads. For breakfast before training, it is permissible to eat a sandwich made from such bread, a slice of lean meat, and a leaf of lettuce with the addition of mustard.
- Tea, coffee without sugar, but with the addition of milk.
Important. Don't forget about water, which should always be with you. Before breakfast, it is recommended to drink 1-2 glasses of water to improve metabolic processes.
Pre-workout nutrition, as well as recovery and the workout itself, is key to achieving muscle growth or weight loss. We present to you the 11 most important and healthy foods that you need to include in your diet before working out in the gym.
Before you begin a regular 1-2 hour workout, whether you're jogging, lifting weights, or pedaling an exercise bike, you need to ensure your body is properly energized. Products with high content proteins and carbohydrates have a good effect on muscle function and contribute to their recovery after training.
TOP 11 best pre-workout foods
Product No. 1 – bananas
Bananas contain a lot of active carbohydrates, which supply the body with the necessary energy for training. The potassium contained in bananas is essential for the normal functioning of muscle and nerve tissues. For those people who are used to starting their workout early in the morning, skipping breakfast: “Please do not forget to eat a banana before exercise, and half an hour after exercise, have breakfast to replenish the protein supply necessary for the recovery and growth of muscle tissue.”
Product No. 2 – oatmeal
Oatmeal contains a lot of fiber, which helps replenish carbohydrates in the body. This way you can ensure that you are fully charged for your workout. If good old oatmeal isn't your thing, there are plenty of pre-bed oatmeal recipes online that are packed with fiber and protein.
Product #3 – caffeine
As practice shows, those who regularly drink coffee can exercise longer. Caffeine relieves fatigue and promotes more intense fat burning. Many athletes add a little caffeine to their morning pre-workout shake.
Product No. 4 – fruit cocktail
This is a really great pre-workout drink because it contains a lot of healthy, fast-digesting protein and a combination of simple and complex carbohydrates. The first ones begin to act after 15-20 minutes of training, and the second ones - after half an hour. Together they provide a continuous flow of energy throughout a standard workout. Recipes for several protein-containing fruit smoothies can be found online.
Product No. 5 – chickpeas (chickpeas)
This is a super easy pre-workout snack that doesn't require any cooking. Just pour a quarter or a third of a glass of chickpeas and moisten it with lemon juice for taste. A quarter cup of chickpeas contains 10 grams of protein, 30 grams of carbohydrates and about 9 grams of fiber.
Product No. 6 – egg white
Because the yolk of an egg contains a lot of fat, which takes a long time to digest and will make you feel sluggish during exercise, the best option are egg whites. One egg white contains approximately 4 g of protein and no fat.
Product No. 7 – dried fruits
If you only have a couple of minutes before your workout, dried fruits are the best pre-workout snack. They will provide the body with the energy contained in the fast carbohydrates of dried fruits. In this case, there will be no heaviness in the stomach during exercise. Dried berries, dried apricots and pineapple are best suited. Before training, just a quarter glass is enough.
Product #8 – Whole Grains
Whole grains of quinoa and brown rice provide energy (glycogen) that will be released gradually during exercise. You can add a little jam to them or, as shown in the picture for the recipe, Greek yogurt, pistachios and honey to get the required supply of fast carbohydrates.
Product #9 – Chicken and Brown Rice
If your workout is planned for the afternoon or after dinner, you need to eat something that will add energy and contain a minimum of fat. The complex carbohydrates contained in rice will support the body's energy reserves, and the proteins contained in chicken meat will promote muscle recovery and growth. Instead of rice, you can use sweet potatoes, quinoa or other whole grains or starchy vegetables. The main thing is to avoid foods that require long time. They may cause discomfort during exercise.
Product #10 – Greek yogurt
This type of yogurt contains almost 2 times more protein than regular yogurt and half the amount of sugar. Except in cases where there is lactose intolerance, this product will replenish the body's energy charge, and during training there will be no feeling of heaviness in the stomach. As an alternative, you can use cottage cheese, which contains about the same amount of protein.
Product #11 – Peruvian maca
Peruvian maca root is very popular because it makes the body strong and resilient, not to mention its other beneficial properties. Most South American football players consume the root of this plant before matches in order to use the maximum capabilities of the body. It can be added to any product: from oatmeal to smoothies and yogurt.
People who want to reset excess fat, exercise on an empty stomach and this supposedly promotes even more intense burning of fatty tissue. However, in fact, the body in such a state will experience extreme stress, and may simply go into a “waiting” mode to save energy; in this state, the body quickly stores fat reserves; proteins and carbohydrates, but not fats, will be used as an energy source !
It should be remembered that between meals and training there should be a time interval of 45 minutes to an hour, so as not to disturb digestion and not experience heaviness in the stomach.
Try to never exercise on an empty stomach; you need to consume the right amount of carbohydrates, proteins and fats one hour before training. If your workouts take place in the morning, you should not overeat so as not to feel heaviness in your stomach, but a light breakfast will not hurt. In order for your evening workouts to be successful for your digestion and to have energy, you need to take a meal rich in complex carbohydrates and proteins in one hour. If you have a fast metabolism, then fast carbohydrates will not hurt you to supply your body with energy.
Create your pre-workout menu based on our recommendations and food list so that you are always full of lightness and energy in the gym.
Have you gathered your strength and decided to start leading a sports lifestyle? This is a commendable initiative, and the main thing now is to maintain the regularity of your chosen workouts. If these are classes in the gym, then a personal trainer will help you choose a set of exercises to achieve certain goals. If these are group lessons, then your task is to perform the movements conscientiously and not to mess around. However, in addition to the sports process itself great value has pre- and post-workout nutrition. After all, you go to the gym to “build” a beautiful body, right?
First we eat, then we run... or lift weights!
Food is the building material of our body. She can become our friend and ally on the way to ideal figure or become an enemy standing in the way. Let's look at how pre-workout nutrition affects the results we'll show in class.
The first thing food should provide is sufficient energy for physical activity. You don't want to die from fatigue and lack of strength during training, do you?
They give us energy and proteins help prolong the feeling of fullness for a long time. In order not to feel hungry, but also not to jump and run with a full belly, you need to eat 1.5-2 hours before class. This could be porridge in water with vegetables, an omelet with whole grain bread, pasta, and fruits - that is, foods rich in carbohydrates and proteins with minimal fat content.
When planning your pre-workout meals, consider the nature of the activity. If you are going to a party, half an hour before, you can additionally drink a protein shake or eat some cottage cheese. This is necessary so that the amino acids entering the body are immediately used for protein synthesis and muscle growth. Immediately before aerobic exercise, it is better not to eat anything, but just drink some water. By the way, you need to replenish fluid reserves during the training process.
To eat or not to eat - that is the question!
You successfully and productively worked out in the gym and, when you came home, you felt a slight feeling of hunger. What to do? Should you eat immediately after training or should you wait? Again, it all depends on your goals.
If you want to build muscle mass, eat within the first 20-30 minutes after exercise. The fact is that during this period catabolic processes begin (active muscle destruction), which is contrary to your desires. So that your work in the gym is not in vain, you must eat easily digestible protein (egg, for example) and the first one is clear, but why carbohydrates? They promote the production of the anabolic hormone insulin, which prevents the development of destructive processes in the muscles. It is also useful to drink milk after training, because it contains casein and whey, which contribute to rapid recovery muscles.
If increasing weight is not in your plans, but cherished dream If you have a thin, toned figure, then it is better to refuse food during the first hour after training, and then eat something light and low-fat. It should also be protein. An excellent option is lean fish or white chicken and a vegetable side dish.
As you can see, nutrition before and after training differs depending on the type of physical activity, as well as the goals we pursue when going to the gym.
To summarize, we can formulate the following rule: nutrition before training should be in any case, preferably a couple of hours before classes. After strength exercises You need to eat within half an hour (quickly digestible proteins + carbohydrates), and after aerobic exercise - no earlier than an hour later (low-fat proteins + complex carbohydrates). Eat right and achieve your goals!
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 healthy image life, the main thing is the result of what they see in the mirror after many hours of stepping over the steppe 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 meat (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 a workout, and the productivity of the workout 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 most the best juice is freshly squeezed orange, 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 go towards muscle recovery and muscle mass gain; not a single calorie from food will go to fat. This 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 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 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 river fish, vegetable salad.
E that diet - approximate sample how you can eat. It should be noted that all of the above dairy products are necessarily low-fat. Beef, chicken, turkey, fish, seafood - boiled or stewed (as a last resort, if you eat outside, grill). Also monitor the amount of fruit you eat, give preference to citrus fruits, green apples. It is advisable to use brown rice, natural juices.
Diet involves regular exercise!
Proper nutrition is one of the most important factors for effective sports activities. There are many different opinions about what to eat before training. Some people think that you need to eat a lot, mainly protein foods. Others believe that you need to eat just a little, and it is better to drink a lot. It is important to understand that food serves not only a function building material, but also provides energy for the body to cope with physical activity. Therefore, it is extremely important to know the nutritional features before training. So, let's deal with this topic that is relevant to many.
Why you should eat before training
- Prevent changes in blood sugar levels. Low levels can lead to feelings of fatigue, decreased concentration, muscle weakness, and dizziness.
- Give muscles and ligaments energy to effective training sports.
- To avoid acute feeling hunger during training, which occurs especially during aerobic exercise.
Proteins, fats and carbohydrates before training
For effective training It is important to remember that the body must receive enough carbohydrates and proteins. It is advisable to exclude fats altogether.
Carbohydrates. Before training, it is important to consume quite a lot of carbohydrates. They are needed for proper operation muscles and brain. During physical activity, glycogen is burned extremely quickly, so it is important that the pre-workout meal consists of approximately 60% carbohydrate foods.
Squirrels. During training, proteins are a source of amino acids for muscle function. It is worth noting that immediately after exercise, protein synthesis increases sharply, and therefore the need for protein foods. Therefore, it is important to have food containing protein both before and after training.
Fats. Fatty foods significantly slow down the work of the stomach, as well as the speed of digestion. Thus, active consumption of fats before training can cause nausea and heaviness in the stomach. Therefore, you should avoid consuming fats before training.
How to eat before training
You need to eat different foods different times before you start your workout. It is advisable to eat bulk foods such as meat, side dishes, and bread an hour or two before you start exercising. This is important so that the stomach has time to digest food. And dense foods, such as porridge, cottage cheese, vegetables or fruits, can be eaten half an hour to an hour before the start of training. This will save you from feeling hungry during the process.
It is not recommended to eat immediately before training. Since the digestion process will greatly interfere with physical activity.
You can drink it at any time, since the liquid practically does not interfere with the fat burning process, on the contrary, it helps it.
What to eat before training
So, now you know the basic rules that are important for choosing a menu before playing sports. Let's look at some products that will help you create the right menu.
Lean poultry meat. Chicken fillet and turkey are better suited. This meat is rich in protein and protein, which is good for muscle growth. You can also eat a small lean steak. Any fish, except fried, is also good.
Any side dish will do. It is best to choose rice, buckwheat or potatoes. They are an excellent source of carbohydrates, which is good for energy balance.
It is also useful to eat egg white omelet, cottage cheese, oatmeal. Such products will replenish your protein supply and also improve metabolic processes.
In addition, you can eat fruits with low glucose levels - apple, pear, berries. They have a good effect on digestion processes and will also replenish the lack of sugar in the blood. Fiber-rich foods can also include muesli, nuts, cereal or raw vegetables.
Before training, it is recommended to drink a glass of strong black coffee or very strong green tea. This is beneficial for the secretion of epinephrine, which affects the process of mobilizing fat from fat cells so that the body uses them as energy. This way, you will burn more fat rather than glucose.
In addition, you can drink milk, it is an excellent source of protein, as well as various juices, especially vegetable juices, which are rich in vitamins and nutrients for efficient work many systems of the body. It is also worth drinking at least three glasses of water a few hours before training, and two glasses an hour before starting classes. This is useful for the efficiency of metabolic processes in the body.
So, in conclusion, it’s worth recalling a few basic rules proper nutrition before training:
- The last large meal should be 2-3 hours before the start of training.
- Food should not be fatty, but include carbohydrates and proteins as much as possible.
- The body needs a lot of fluid to cope with physical activity, so don't forget to drink.
- If your workout is early in the morning, then the evening meal should be rich in complex carbohydrates, and in the morning you should get by with a small snack; fruits and milk are best for this.
I hope now you know what to eat before training and plan your menu wisely. Happy training!