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Protein food before training. What to eat before, during and after training

Proper nutrition is one of the most important factors for effective exercise. There are many different opinions about what to eat before a workout. Someone thinks that you need to eat a lot, basically protein food. Others believe that you need to eat very little, but it is better to drink a lot. It is important to understand that food performs not only a function building material but also provides energy for the body to cope with physical stress. Therefore, it is extremely important to know the nutritional habits before training. So, let's deal with this relevant topic for many.

Why You Should Eat Before a Workout

• Prevent changes in blood sugar levels. Low levels can lead to feeling tired, decreased concentration, muscle weakness, and dizziness.
• Give muscles and ligaments energy for effective sports.
• To avoid the acute feeling of hunger during training, which occurs especially during aerobic exercise.

Proteins, fats and carbohydrates before training

For an effective workout, it is important to remember that the body must receive enough carbohydrates and proteins. It is desirable to exclude fats in general.

Carbohydrates. Before training, it is important to consume quite a lot of carbohydrates. They are needed for correct 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 work. It is worth noting that immediately after exercise, protein synthesis increases sharply, and hence the need for protein foods. Therefore, it is important that the food containing proteins is both before and after training.

Fats. Fatty food significantly slows down the work of the stomach, as well as the speed of digestion. So, the active use of fats before training can cause nausea and heaviness in the stomach. Therefore, you should exclude the consumption of fats before training.

How to eat before a workout

Different foods to eat different time before you start your workout. Bulk foods such as meat, side dishes, bread should preferably be eaten an hour or two before you start exercising. This is important so that the stomach has time to digest food. And dense food, such as cereals, cottage cheese, vegetables or fruits, can be eaten half an hour - an hour before the start of the workout. This will save you from feeling hungry during the process.

It is not recommended to eat immediately before training. Since the process of digestion will greatly interfere with physical activity.

You can drink at any time, since the liquid practically does not interfere with the process of burning fat, on the contrary, it helps it.

What to eat before a workout

So, now you know the basic rules that are important for choosing a menu before playing sports. Let's take a look at some of the foods that will help you get your menu right.

Lean poultry meat. Better fit chicken fillet and turkey. Such meat is rich in protein and protein, which is good for muscle growth. In addition, you can eat a small lean steak. Not bad for fish, any, except fried.

Any garnish 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 an omelet from egg whites, cottage cheese, oatmeal. Such products will replenish your protein supply, as well as 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 also make up for 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. It is beneficial for the secretion of epinephrine, which affects the process of mobilizing fat from fat cells for the body to use as energy. So, you will burn more fat, not glucose.

In addition, you can drink milk, it is an excellent source of protein, as well as various juices, especially vegetable ones, which are rich in vitamins and nutrients, for effective work many body systems. It is also worth drinking at least three glasses of water a few hours before training, and two glasses an hour before the start of training. It's good for efficiency metabolic processes in organism.

So, in conclusion, it is worth recalling a few basic rules for proper nutrition before training:

• The last large meal should be 2-3 hours before the start of the workout.
• Food should not be fatty, but include carbohydrates and proteins as much as possible.
• The body needs a lot of fluid in order to cope with physical activity, so do not forget to drink.
• If your training will be early in the morning, then evening reception food in this case should be rich in complex carbohydrates, and in the morning you should get by with a small snack, fruits and milk are best suited for this.

I hope now you know what to eat before training, and correctly compose the menu. Happy training!

Pre-workout nutrition, as well as recovery and training itself, is key to achieving growth. muscle mass or losing weight. We present you the 11 most important and useful products, which must be included in your diet, before loading into gym.

Before embarking on a typical 1-2 hour workout, whether you're running, lifting weights, or pedaling a stationary bike, you need to ensure that you have a proper supply of energy in your body. Foods high in protein and carbohydrates have a good effect on muscle function and contribute to their recovery after a workout.

TOP 11 best pre-workout foods

Product number 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 training early in the morning, skipping breakfast: "Please do not forget to eat a banana before exercising, and after half an hour after training, have breakfast to replenish the supply of proteins necessary for the recovery and growth of muscle tissue."

Product number 2 - oatmeal

Oatmeal contains a lot of fiber, which contributes to the replenishment of carbohydrates in the body. So you can provide a full charge of energy for training. If good old-fashioned oatmeal isn't for you, there are plenty of oatmeal recipes on the internet to take before bed that are high in fiber and protein.

Product #3 - Caffeine

As practice shows, those who regularly drink coffee can do longer. Caffeine relieves fatigue and promotes more intense fat burning. Many athletes add some caffeine to their pre-workout morning shake.

Product number 4 - fruit cocktail

It's really a great pre-workout drink because it's loaded with healthy, fast-digesting protein and a combination of simple and complex carbs. The first begin to act after 15-20 minutes of classes, and the second - after half an hour. Together, they provide an uninterrupted flow of energy throughout a typical workout. Recipes for several fruit smoothies containing proteins can be found on the Internet.

Item #5 - Chickpeas (Chickpeas)

This is a very easy pre-workout snack that doesn't require any cooking. It is enough just to 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 g of protein, 30 g of carbohydrates, and about 9 g of fiber.

Product number 6 - egg white

Since the yolk of the egg contains a lot of fat, which takes a long time to digest and will make you feel lethargic during exercise, the best option are egg whites. The protein of one egg contains approximately 4 g of protein in the absence of fat.

Product number 7 - dried fruits

If you only have a couple of minutes before your workout, dried fruit is 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 abdomen during exercise. Dried berries, dried apricots and pineapple are best suited. Before training, just a quarter cup is enough.

Product #8 - Whole Grains

Whole grains of quinoa and brown rice are a source of energy (glycogen) that will be gradually released during exercise. You can add a little jam to them or, as shown in the recipe picture, Greek yogurt pistachios and honey to get the required supply of fast carbohydrates.

Item #9 - Chicken and Brown Rice

If training is scheduled 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 supply, 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 key is to avoid foods that need to be digested. long time. They can cause discomfort during exercise.

Item #10 - Greek Yogurt

This type of yogurt contains almost 2 times more protein than regular yogurt and half as much 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 proteins.

Item #11 - Peruvian Maca

Root peruvian maca very popular because it makes the body strong and resilient, not to mention its other beneficial features. Most South American soccer players consume the root of this plant before matches to maximize their body's capabilities. It can be added to any product, from oatmeal to smoothies and yogurt.

People who want to lose excess fat exercise on an empty stomach and this supposedly contributes to even more intensive burning of fatty tissues. However, in reality, the body in this state will experience severe stress, and simply can simply switch to the “waiting” mode for saving energy, in this state the body quickly stores fat reserves, proteins and carbohydrates will be used as an energy source, but not fats !

It should be remembered that between eating and training there should be a period of time from 45 minutes to an hour, so as not to disturb digestion and not feel heaviness in the stomach.

Try to never play sports on an empty stomach, it is necessary to consume one hour before the training in the right amount carbohydrates, proteins and fats. If your training is in morning time, you should not eat up, so as not to feel heaviness in the 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 eat food rich in complex carbohydrates and proteins in one hour, if you have a fast metabolism, then fast carbohydrates will not interfere with supplying your body with energy.

Build your pre-workout menu with our recommendations and food list so you're always full of ease and energy in the gym.

Eating before exercise is very important, as during exercise the body needs energy. Its source is carbohydrates obtained from food. In addition, you need to consume enough protein. This will avoid muscle breakdown and provide them with the necessary amino acids. In addition, nutrients can be obtained from sports nutrition. The main thing is to correctly calculate the caloric content of food and choose the right foods or supplements.

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Should I eat before a workout?

Many girls who work out at home or in the gym to lose weight believe that they should skip their pre-workout meal. This is explained by the fact that in order to burn fat, it is necessary to create a calorie deficit by spending them during training. Therefore, it is pointless to eat before class.

But this logic is not entirely correct. Pre-workout meals provide the following benefits:

• an increase in energy during exercise due to the intake of fast carbohydrates that replenish glycogen stores (the body's energy reserve);
• blocking catabolic processes that occur during training and destroy muscles when there is a shortage nutrients;
• providing muscles with the necessary amino acids that restore destroyed protein structures, which is important when gaining muscle mass.

That is, food before training is needed so that the athlete has the strength to complete the planned amount of work. In addition, this meal is important for maintaining muscle.

This should be taken care of as women who want to lose weight. excess weight, and men during the period of muscle building. After all, the amount of muscle mass directly affects the quality of the body.

But drinking with meals and within 30 minutes after is not recommended. This will wash out the gastric juice, which will interfere with the normal digestion and absorption of food.

Pre-workout meal rules

For achievement good result from training, regardless of their purpose, must be observed proper nutrition. Therefore, there is everything that you want, before class it is impossible. At this time, it is important to provide the body with a quality source of energy and protein.



BJU ratio

One of key points is the ratio of proteins, fats and carbohydrates in the pre-workout meal. By general rule, it should be:

• 55-60% proteins;
• 25-30% carbohydrates;
• 10-15% fat.

Such a scheme is suitable for maintaining weight and even for losing weight. Indeed, in a diet, the body already experiences a lack of nutrients and carbohydrates. Therefore, losing weight does not have enough energy for exercise.

With severe strength training it is worth increasing the proportion of carbohydrates in the pre-workout meal. This is necessary for the full-fledged work of the muscles, which use the store of glycogen as an energy source.



Calorie calculation

• for weight loss - 15-30% less than how much will be spent on training;
• for a set of muscle mass - 15–30% more;
• to maintain weight - the same amount.

The table provides information on the expenditure of calories per hour of various workouts.

That is, if a girl conducts circuit training, she will spend approximately 550 kcal per hour of class. Therefore, before training, you will need to consume about 400 kcal. For example, it can be 100 g of buckwheat and 100 g of tuna.

Grocery list

Now you can decide on a specific list of products that are recommended to eat before class. As already mentioned, the pre-workout diet should include proteins, carbohydrates and a small amount of fat.

It is advisable to consume complex (slow) carbohydrates. They give a boost of energy for a long time and are not deposited in the form of fat deposits. Slow carbohydrates are found in such products:

• buckwheat porridge;
• oatmeal;
• Brown rice;
• potato;
• durum pasta;
• bran and cereals.

Protein can be obtained from:

• meat;
• fish;
• fat-free cottage cheese;
• legumes.

If it is not possible to eat 1-1.5 hours before training, you should consume simple carbohydrates 20-30 minutes before. They are quickly digested and provide energy for exercise. For this purpose, you can eat:

• sweet fruits (apple, banana, etc.);
• low fat yogurt;
• chocolate;
• bars, sweets;
• jam, jam.



"Good" fats can be obtained from nuts, flaxseed or olive oils, avocados, trout, tuna, fish oil. They are sources of vitamins, essential amino acids, help maintain skin elasticity, healthy hair, nails and are responsible for normal functioning. of cardio-vascular system.




But keep in mind that fats slow down the absorption of proteins. Therefore, their share should be no more than 10-15% of the total calorie intake.

To improve digestion, it is worth supplementing food with foods rich in fiber. This will clear gastrointestinal tract and stimulate his motor skills. Contains fiber in vegetables, lettuce, bran, cereals, wheat.



Foods rich in fiber

Sports nutrition

In addition, before training, you can use special sports nutrition.

During the drying period, it is worth drinking a serving of whey protein or isolate 30-40 minutes before class. This supplement can be used as a snack when losing weight. BCAAs are also suitable - essential amino acids, which should be taken immediately before training.

Ectomorphs - thin people who train to gain muscle mass and have difficulty gaining fat - can drink a gainer 30-40 minutes before doing weight training. But this will only be in addition to a full meal of solid food, which should take place earlier.

How long before a workout should you eat?

As a general rule, you need to eat 60-90 minutes before class. But it is worth considering that this time is approximate and conditional. Specific figures will be individual for each person.

This will depend on the metabolic rate. Ectomorphs should eat an hour before training, as their food is digested quickly. Endomorphs with a slow metabolism can be eaten in 1.5-2 hours. But it is worth considering that the physique does not always accurately indicate the flow rate. chemical reactions in organism.

Therefore, to find out the optimal time for a pre-workout meal should be experimental. By the beginning of the lesson, the athlete should not experience a feeling of hunger or a full stomach.

You also need to take into account the time of the lesson itself. If this is a morning cardio workout, then for effective fat burning, you can do it on an empty stomach, and then eat proteins and carbohydrates for breakfast. But in this case, the risk of burning muscle mass is high.

If the training takes place after lunch, the meal should be carried out according to the rules listed above.

The situation is more complicated with classes in the evenings, if the goal is to lose weight. After all, it is important not to consume carbohydrates in the afternoon. However, what is eaten before exercise will be burned during physical activity. But still, it is worth reducing the proportion of carbohydrates in favor of proteins.

By following these rules, you can significantly increase the effectiveness of training and achieve the desired result faster.

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Day after day, you work on your body to achieve the shape you dream of. Proper nutrition before training is vital to achieving results. In this article, we will tell you what to eat before training in the gym so that progress is not long in coming.

Many people underestimate or misunderstand the importance of one of the key success factors in fitness - eating right before a workout.

By adjusting the timing and ingredients of this snack, you will see and feel the difference. Training performance will increase, the body will become more lean, fit and muscular, you will recover faster.

Pre-Workout Eating: General Rules

What to do if there are 2-3 hours before training, and you are very hungry? You do not have the desire to have a big meal, you just need to satisfy your hunger and energize your body for a full-fledged training. It is possible to mix a protein shake, but it cannot always replace solid food. But exercising with a full stomach is not the best option.

There is a solution. You just need to choose the right time for a snack, portion sizes and combination of products. Here are some rules to follow for this important meal:

1. Eat solid food 2-3 hours before your workout. During this time, the food will have time to be digested and nutrients will enter the bloodstream.

2. A small snack in the range of 150-350 kcal will satisfy the body's nutritional needs without overloading the hormonal and digestive systems.

3. To increase stamina and ensure optimal hormone levels, consume "slow" carbohydrates. Simple sugars trigger the release of insulin, which reduces the body's ability to burn fat. In addition, "fast" carbohydrates can cause hypoglycemia, causing dizziness and fatigue. Complex carbohydrates keep blood sugar levels constant and prevent hormonal fluctuations.

4. Choose protein sources that are high in tyrosine. This amino acid stimulates the production of neurotransmitters (adrenaline and dopamine) that produce feelings of alertness and arousal, which are necessary for sustained motivation and productive training.

5. Choose products with low content fat. Eating fatty foods increases fatigue and reduces reaction within 2-3 hours.

Protein before training: what and how much to eat

Choose lean, low-fat foods that contain tyrosine and other neurotransmitter-stimulating amino acids as your protein source.

Here are some foods high in tyrosine:

• egg white;
• cottage cheese;
• fish: tuna and cod - optimal choice, salmon is also suitable, but it has more fat (about 6 g per 100 g);
• turkey;
• seaweed, spirulina;
• beef;
• chicken breast;
• game meat.

Proteins, fats and carbohydrates enter the human body with food. Consider what to eat before training, and what is better to refuse.

Carbohydrates before training - the main source of "fast energy" necessary for the work of the brain and muscles.

Fats are contraindicated for use before training, as they significantly slow down digestion and are considered heavy food for the stomach.

Squirrels before training will not give us additional energy, but as sources of amino acids necessary for muscle growth and function, they will favorably affect protein synthesis immediately after training.

Of the products before training, protein is often consumed, which, due to the content of high-quality protein, contributes to the efficient functioning of muscles and a further increase in muscle mass. Those who want to get rid of excess fat and get extra energy take pre-workout L-carnitine, which has lipotropic properties.

Can I eat before a workout?

Eating before a workout is a necessary source of nutrients, without which there will be no full and effective work. Therefore, it is imperative to eat, but you need to know how much time before training you can eat. The optimal time for eating is about 2-3 hours before the start, but depending on the individual characteristics of the body, the time of admission can be increased. As for fitness nutrition, in small quantities and the right combination proteins and carbohydrates can be eaten even 15-30 minutes before training, but not more than 25 g of food. For example, a loaf of bread, a spoonful of raisins, or a few crackers will give you a boost of vigor and energy during class. exercise and do no harm.

What is the best food to eat before a workout?

Food should be properly balanced and light, so you should give up fatty and heavy foods, as well as limit volumes. On average, a serving should be 300-400g.

Lean meats and fish are best as a pre-workout meal, combined with carbohydrates in the form of boiled pasta, potatoes, porridge and bread.

There are a number of foods that are often misleading about the benefits or harms of eating them before a workout. Consider the most popular of them.

Sugar in the form in which we put it in tea, it has practically no nutritional value for the body and is 99% nothing more than a simple carbohydrate and contains neither minerals nor vitamins. But! It is simple carbohydrates that give us quick energy, but their excess is deposited by the body in the form of fat. Of course, you can eat sugar before training, but still it’s better to replace it with some kind of sugar. complex carbohydrate like raisins or dark chocolate.

Banana- source Have a good mood and energy. This fruit contains iron, calcium, magnesium, potassium and phosphorus. There is also a banana, sucrose, glucose, fiber and vitamin C. In addition, bananas contain tryptophan, a protein that is subsequently processed into serotonin, popularly referred to as the "hormone of happiness." Bananas can be eaten before or after a workout for an extra boost. energy and successful recovery.

Cottage cheese contains all essential amino acids and is popular among athletes as a source of protein and other useful substances. But do not forget that cottage cheese is digested for a long time, so it is best to use it after a workout. Before training, you can eat cottage cheese for 4-5 hours and not in very large quantities.

Eggs- an excellent source of protein, but raw chicken eggs increase the risk of contracting salmonella. Therefore, it is worth treating their use with caution. You can eat eggs before training, but it is better and more effective to do this after it. It is also worth paying attention to the fact that boiled egg white is absorbed better than raw, and the yolk, on the contrary, is absorbed better raw.

raw eggs pre-workout is a popular product among beginner "muscles", but their benefits are too exaggerated. Protein intake is much more effective after physical activity to increase protein synthesis, as well as a quick and complete recovery.