What you eat before training directly affects the effectiveness and duration of the session. We found out from nutritionist and nutritionist Anna Ivashkevich what is the best way to have breakfast in order to perform at full capacity.
Anna Ivashkevich
Eating has a great influence on the functioning of the digestive tract. What we eat for breakfast determines how we feel throughout the day. A too light or heavy breakfast can lead to weakness and decreased performance. It is especially important to have a proper breakfast before training. Here is a list of breakfasts that will keep you full for a long time and give you strength during training - they do not sharply raise your blood sugar levels and do not strain the pancreas. Such breakfasts will benefit the body both before training and on a regular day:
- unsweetened porridge (with water or with added milk) with butter or cheese/berries;
- dishes of 1-2 eggs with vegetables and vegetable oil;
- cottage cheese dishes with sour cream or fermented milk product, you can add berries or some fruit (bananas are also possible - they are not enemies of your body, but remember the measure: no more than half a banana)
- several pancakes made from cereal flour stuffed with cottage cheese, poultry or cheese;
- sandwiches with cheese, butter and lettuce.
When having breakfast before the gym, pay attention to how you feel so that you don’t feel nauseous or faint from hunger during your workout.
Here are the foods you should avoid during breakfast:
- sweet muesli, instant cereals, cereals - they contain a lot of sugar. Having eaten a portion, you will still soon become hungry;
- fast food and food that contains a lot of salt, sugar, and flavor enhancers. After such a meal, you will very quickly want to eat again;
- spicy and salty dishes. Such food contains essential oils and can irritate the stomach and other digestive organs, further whetting the appetite;
- alcohol and coffee. These drinks cause stomach irritation, which leads to heartburn, and if consumed regularly, to gastritis and ulcers;
- carbonated drinks (except mineral water). Soda causes irritation to the gastric mucosa;
- yeast baked goods. You will suffer from gas in the intestines and bloating.
There is a myth that cardio or strength training on an empty stomach is a necessary condition for a productive workout and weight loss. Such statements contradict the latest ones, which state the following: carbohydrates during intense cardio. In addition, intense cardio on an empty stomach can lead to the release of bile into the stomach and headaches. Exercising on an empty stomach can cause blood pressure surges and overall poor health. Without food, a high-intensity workout will be less intense. You can skip breakfast before light-intensity activities, such as walking, yoga and stretching.
Post-workout nutrition has a huge impact on your body's recovery. On a diet, recovery is worse - if a person does not eat two hours before training, an hour during training and two hours after, the stress level increases. Therefore, the benefits of eating post-workout outweigh any benefits from the additional (and very modest) calorie expenditure. From a weight loss perspective, working out to your full potential is far more important than burning extra calories by skipping meals. After class, you can have lunch or dinner in peace - even if you are losing weight. Proteins, fats and carbohydrates after training are needed to begin recovery processes in the body.
To achieve significant results when training to lose weight, you must not only regularly perform physical exercise, but also eat right before and after classes. If you do not pay due attention to this, then you can violate the fundamental condition for losing weight, which is that the number of calories expended per day should be greater than those consumed. No less important is the energy value of food - the balance of carbohydrates, fats, proteins.
Reducing calories by fasting will not have long-term effects. A lack of calories necessary for normal maintenance of life will lead to restructuring of the body. To balance metabolic processes, it will stop breaking down fat cells and will begin to store fat even from the minimum amount of food consumed.
People who are chronically undernourished are unable to lose fat due to:
- slow metabolism due to “storage” of fat;
- small muscle mass, which is not enough for fat burning.
Of course, you don’t have to pay much attention to your nutrition if you burn more calories than you consume. But if you approach the issue more responsibly, the effect will exceed all expectations.
Nutrition before and after training is affected by:
- class time;
- type of exercise - aerobic or strength.
Most fat is burned during morning workout on an empty stomach, when glycogen reserves are at a minimum, and the energy necessary for exercise is released from the fat depot.
If it is impossible to exercise on an empty stomach due to attacks of dizziness or for some other reason, you need to have something to eat half an hour or forty minutes before training. It should be light food, for example, bread with tea, banana with coffee. People exercising during the day or evening should pay attention to the last meal.
Properly selected food should contribute to:
- reducing muscle glycogen depletion;
- reducing the level of protein breakdown;
- decrease in cortisol concentration.
The correct ratio of protein and carbohydrates allows you to achieve this.
An hour or an hour and a half before playing sports, it is recommended to consume complex carbohydrates - rice, oatmeal, pasta, which allow you to get a supply of energy for long time. When you can’t eat a hearty meal, and your strength is almost running out, thirty minutes before class you need a source of fast carbohydrates - dried fruits or coffee and a banana, which are short term will provide strength and energy for a good and intense workout.
Fats in food consumed 60-90 minutes before exercise should be kept to a minimum. Carbohydrates and muscle-building proteins should predominate. In the morning you can drink a smoothie or milk, have a snack with an apple, banana, almonds. Caffeine, which promotes the release of fat cells, will help you cheer up. The main thing is not to overdo it with protein. Excess of it can cause drowsiness.
There are two approaches to nutrition after exercise. The first involves eating food within 30 minutes, and the second involves waiting two hours. And to understand which one is more suitable for those who want to lose weight, you need to understand the characteristics of each.
Maintaining a two-hour pause
The fat burning process continues even after completing the workout, ending only after a couple of hours. And if you limit yourself exclusively to water, you can say goodbye to extra pounds much faster. This approach also has a drawback. Along with fats, muscle tissue can also be lost.
Eating does not allow this, allowing the body to recover and not lose fat and muscle mass along with it. Preference is given to protein foods with a small amount of fat and carbohydrates, which contributes to:
- reducing cortisol;
- supplying glycogen used up during training;
- relieving fatigue and muscle tension;
- delivery of protein to restore muscle tissue.
To achieve this, you need to eat within 30-60 minutes. In this case, the number of calories should be no more than half of those expended during training. Only those people for whom muscle mass does not matter at all can give up food completely.
Eating in the first half hour
Important for those who want to not only burn fat, but also have well-developed muscles. The energy value of food is calculated in a ratio of 60 to 40. After aerobics, this is a menu consisting of 60% carbohydrates and 40% protein, and after strength training- vice versa. If both types of loads are performed in one session, preference is given to the nutrition of the second option (60% protein and 40% carbohydrates).
Prohibited products include:
Caffeine
It interferes with the absorption of protein and glycogen overload, which negatively affects the recovery of the body. Cocoa, coffee, tea, chocolate and other products containing it should be completely excluded from the diet in the first two hours after training.
Fats
Reduces the rate at which carbohydrates and proteins enter the blood. It is necessary to carefully monitor the fat content of protein foods that are included in the post-workout menu. You can’t eat fatty cottage cheese (5%), milk isolate (2.5%).
After your workout, you can drink a whey protein shake. Liquid food is well absorbed and digested. Those involved in gym can have a snack at home. If preference is given to more glycemic foods, fish, potatoes with herbs, or chicken with rice are suitable. You can always have a drink at correct ratio protein and some source of carbohydrate.
An excellent option would be salmon fried in olive oil or other red sea fish. The fillet is rubbed with lemon juice, basil, garlic, pepper and salt, left for a quarter of an hour, and then fried until it is browned, served with lemon wedges.
Many people are afraid to eat after going to the gym, believing that this contributes to weight gain. In fact, if you count calories, the kilograms will not come back.
Video review
Can you eat carbohydrates after a workout?
Getting a slim figure is the dream of many women and men. They are helped in this by effective exercise aimed at strengthening muscles and burning excess calories. However, to achieve good results you need to eat a balanced diet. Eating the right food before training to lose weight will make sports activity as beneficial as possible for your body and health.
What to eat before training
Strength and aerobic exercises help burn calories while working out at the gym. However, some people are unable to lose weight due to improper food intake. A well-thought-out diet is 50% of success. per day active person you should take from 1500 to 1800 kcal. This is quite enough for the body to begin to rapidly lose extra pounds.
Should you fast before going to the gym? No, because regular exercise on an empty stomach causes muscle loss. The body goes into survival mode and removes protein from connective tissues, causing muscle elasticity to be lost and lethargy to appear. Fasting slows down metabolism, making it much more difficult for a person to lose weight. But balanced diet before training for weight loss will help you get a boost of energy and achieve excellent results.
To burn fat
The body's fat burning process is controlled by the sympathetic nervous system, which is activated by exercise. However, to perform increased loads, the body needs energy. For this reason, it is important to know what to eat before working out when losing weight. Recent studies have shown that consuming protein food 2 hours 30 minutes before exercise improves metabolism and accelerates the loss of pounds. What foods help you burn fat faster:
- freshly squeezed juices;
- bananas;
- whole grain toast;
- 100 g lean meat (chicken breast, turkey);
- 50 grams of raspberries;
- Greek yogurt.
For gaining muscle mass
Fans of bodybuilding to a greater extent are men, but some girls also want to build muscle. Strength exercises contribute to muscle growth, but this does not mean that nutrition can be anything. Calculating calories correctly means finding the key to success. What is the best food to eat before exercise to gain muscle:
- egg white;
- fish;
- turkey;
- chicken fillet;
- tuna;
- oatmeal;
- legumes;
- cereals;
- walnuts;
- green vegetables (spinach, broccoli, asparagus, celery);
- cauliflower;
- bell pepper
Nutrition during training for weight loss
Correct calculation of BZHU helps the body get a boost of energy and also recover after strenuous exercise. Many athletes find it difficult to train on an empty stomach, so they prefer to have a snack before exercising. This is completely acceptable, but the food should be low in calories. It is better to eat more proteins and healthy fats. Should not be consumed large number carbohydrates so as not to gain weight. The only exception is the so-called slow carbohydrates. What benefits does a person get if he eats before exercising:
- strengthens muscles;
- charged with energy;
- increases productivity;
- protects the stomach.
Protein
Eating protein is key to weight loss. It helps build muscle mass, feel energetic, and quickly satisfy hunger. Protein foods include the following:
- skinless chicken breast;
- beans;
- seafood;
- eggs;
- low-fat dairy products;
- nuts and seeds (flax, pumpkin).
Slow carbohydrates
They are also known as complex carbohydrates with a low glycemic index. These substances are absorbed and burned more slowly, which relieves a person of hunger and helps control blood sugar levels. Foods that contain complex carbohydrates are often rich in fiber and amino acids. By consuming such products, the athlete improves his health and receives an impressive boost of energy. Foods with a low glycemic index are best eaten in the morning. What breakfast may include:
- cherry;
- grapefruits;
- apples;
- pears;
- grape;
- citrus fruits (oranges, kiwi);
- dried fruits (prunes, dried apricots);
- legumes;
- carrot;
- eggplant;
- green salad leaves;
- whole wheat bread;
- tomatoes;
- red pepper;
- oat bran;
- brown rice;
- whole grain porridge.
What to drink
Strenuous workouts lead to profuse sweating. If you drink little water, dehydration will occur. For this reason, an active person should consume at least 2.5 liters of fluid per day. You can add healthy, low-calorie drinks to your diet to help you lose weight faster. What to drink:
- green tea;
- kefir;
- cranberry juice;
- low-fat milk;
- cocoa;
- ice water;
- freshly squeezed juices from citrus fruits and green vegetables.
- ginger tea without sugar.
What to eat before training
Many coaches advise their players to have a snack 2 hours before training. What does this give? The athlete's body receives additional energy and strength. If you do physical activity on an empty stomach, after exercise there is an irresistible feeling of hunger. Food received immediately after training is sure to be deposited on the sides and thighs. What food should you eat before exercise?
- turkey and cheese sandwich;
- 1 apple;
- low-fat yogurt;
- baked potatoes;
- vegetable salad;
- hard-boiled egg.
Women
Girls who go in for fitness want to lose weight faster and burn as many calories as possible. Rarely do female athletes pursue the goal of building impressive muscle mass. A balanced diet will help you lose weight and keep it off. What women should eat before class:
- bananas;
- berries (blueberries, cranberries, raspberries or blackberries);
- carrot;
- whole wheat bread;
- low-calorie cottage cheese, yogurt;
- hummus;
- flax seeds;
- eggs;
- oranges;
- peanut;
- salmon;
- drink fruit smoothies.
For men
The goal of men is often to cut and build muscle. Strength training in the gym plus proper diet will help you achieve a beautiful reflection in the mirror. You need to eat more protein foods and avoid foods high in unhealthy fats. If we are talking about morning exercises, then you can eat carbohydrate foods with a low glycemic index (slow carbohydrates). Best Pre-Workout Foods for Men:
- lean meat (chicken, turkey, beef);
- fish;
- eggs;
- whole grain cereals;
- dairy products;
- green vegetables;
- protein drinks.
A balanced diet is a competent combination of dietary supplements. The body needs adequate nutrition, so you should not deprive it of vitamins and nutrients, even if your goal is to lose weight faster. It is better to avoid foods that are harmful to your figure:
- flour;
- sweet;
- carbonated drinks;
- snacks;
- ice cream
When to eat before training
Meal timing matters for both women and men. Nobody says you should fill your stomach right before sports load. The body needs time to digest food and convert it into energy. The best time to have a snack before training is 2-3 hours before. However, you can drink a glass of juice an hour before class. A vitamin drink will lift your spirits and fill you with energy.
It is very important to pay attention to how much you need to eat. The longer the workout, the heavier the breakfast or dinner before it should be. In the morning you are allowed to eat a little more, because the stomach will have time to digest the food during the day. On the eve of an evening workout, you should limit yourself to kefir or juice, a small amount of meat and vegetables. After a late workout, it is better to fast to effectively lose weight.
Video
What should you eat to provide your body with the energy, minerals and vitamins it needs for training? We plan fitness nutrition by the hour!
Fitness nutrition: to eat or not to eat
Fitness nutrition 15–30 minutes before training
Some especially busy young ladies have very little time left for a snack before the planned warm-up. In this case, as a fitness meal, you should choose a very light carbohydrate snack of no more than 25 g: for example, 1 tbsp. a spoonful of raisins or oatmeal, or granola, or baby food applesauce, bread, or 3-4 small saltine crackers. With such fitness nutrition, vigor and excellent well-being are guaranteed within an hour!
Fitness nutrition immediately after training
In the first 20–40 minutes after a fitness load, the so-called post-workout (other names: anabolic, carbohydrate) window for the consumption of proteins and carbohydrates is open in the body.
Post-workout fitness nutrition is allowed in minimum quantity: not too sweet fruits and berries (apple, pear, currant, strawberry, etc.) or some dried fruits, low-fat kefir or yogurt, sports protein shakes and energy bars (if the workout was especially intense), as well as cranberry juice, preferably without sugar .
Don’t forget the main rule of fitness nutrition - to nourish the body with moisture that came out with sweat and was spent on metabolic processes.
Fitness foods are prohibited from fats, as well as coffee, tea, cocoa, and chocolate, since the caffeine they contain interferes with the absorption of protein for muscle recovery.
Fitness nutrition an hour or more after training
An hour after exercise (and no less than two hours before bedtime), complex carbohydrates and proteins are allowed from the fitness diet, for example, milk, kefir, yogurt, cottage cheese with banana or pineapple, tuna and any other unfried and unsmoked fish, chicken or veal with vegetables. These measures will help the body maintain its metabolic rate at a normal level and restore muscle fibers “eaten” during exercise to replenish energy costs.
Many girls are afraid that fitness nutrition such as meat and protein foods in general on the day of training are undesirable, since this causes muscles to grow. In fact, to actively build muscle tissue, a professional sports approach is required: hypercaloric rational fitness nutrition (at least 4,000 calories per day), nine hours of sleep and a special training regimen.
Our respect, friends and fighting friends! Today we are waiting for the most complete and detailed guide on what to eat before training. After reading, you will find out 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.
Jpg" alt="What to eat before training" width="449" height="387" />!}
So, get ready, we're going to force you hard :).
What to eat before training: what, why and why?
IN lately more and more through comments to articles, dear readers (You) They ask you to cover the foodie’s questions 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 themselves and get better shape. The logic is simple: since I need to lose weight, then why load up on food before training? I'll go empty (what I managed to eat in the morning or grab at the office), and, then, I’ll go all out. In other words, why add extra fuel to yourself if the goal is to create a calorie deficit, and if you are overweight (not name) I will use up the calories I receive and I won’t become skinny.
Well, let's figure it 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.
Let's go further and now talk about...
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 training will significantly increase your energy levels during physical work. Low carb diet and intense training (for example, during muscle drying) 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 training, especially with heavy weights, plunges 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 slow release (release) 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 general rules pre-workout snack. 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 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 percentage 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 (and) And 2 (m) glass of water at room temperature for 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 slightly reduces (dulls) feeling of immediate hunger, but it also acts as a catalyst and accelerates the digestion of subsequently incoming food, which with this drinking approach (for 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.
Let's move on...
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. Blood after eating (to 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.
Png" alt="Average food digestion time" width="798" height="415" />!}
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
IN different times During 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? Of course! 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 has been 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 of one” Not are waiting”, 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 general rule that we need complex carbohydrates (with average glycemic index) and lean protein is relatively quick to digest. 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 the “logs” that are “cut” digestive enzymes The gastrointestinal tract, then “chopped” is stored by carrier proteins in different parts of the body. Subsequently, the “chopped firewood” is thrown into the oven (mitochondria of cells, 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, and significantly, and this already depends on the metabolic rate and constitution (body type) 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.
Jpg" alt="Time window of nutrition before and after training" width="650" height="399" />!}
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, give your best close attention 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 clearly say 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 the conversion of sugars during training (carbohydrates) to ATP (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. It is this time that allows the body to somewhat digest food and make nutrients accessible to the body during physical activity.
A backup option - i.e. when you have little time and don’t have time to eat a full meal, the practice of eating simple carbohydrates from fruits serves (bananas, apples) and whey protein (sports nutrition protein shake) for 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.
Jpg" alt="What to eat before training, summary table" width="848" height="287" />!}
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 (With 7 to 8) training in the gym and the goal of gaining weight. So, your ideal hourly nutritional regimen should look like this.
Jpg" alt="Daily time meal plan on training day" width="802" height="310" />!}
Actually, we have already figured out almost everything (Oh really?:)), it remains 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)
- protein - as sports nutrition in the form of a powder mixture (or homemade)+ simple carbohydrate from fruits;
- 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 many are there? Athlete weight: 50 kg – 1 pcs, 70 kg – 1,5 pcs, 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. For 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.
Jpg" alt="Nutritional value and glycemic index of cereals summary table" width="798" height="339" />!}
No. 4. Whole wheat bread
What is meant here is that you can include such bread in a 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 nourish 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 (for 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 (for 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. For 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 recipes for gainers.
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 as follows: (clickable).
Jpg" target="_blank" rel="noopener"> 
Based on this data, you can always understand whether you served your pre-workout drink correctly. (and not only) plate.
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.
Jpg" alt="Incompatibility of drugs with food" width="418" height="785" />!}
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 number 4: cottage cheese (to 5%)+ nuts + banana;
- option No. 5: protein bar + protein shake recipe No. 1 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).
Next important question that requires an 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).
You can calculate the calorie content of any pre-workout meal in a similar way.
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, e.g. 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..html">drawing up a personal training program and nutrition. I'll be glad to see our working together! With respect and gratitude, Dmitry Protasov..jpg" alt="signature" width="105" height="105" />!}