What to eat before training - the best foods to improve performance. Pre-workout nutrition for weight loss

Beginners who come to the gym are always interested in what to eat before training. They realize that they must have the strength to do so. This is very important point, because the results of the exercises directly depend on it. Therefore, you should consider what is best to eat before strength training.

Nutrition and motives for exercise

Proper nutrition before training should be based on a number of factors. If a person carefully thinks through the whole process, he will understand what to eat before training without harming his own goals. It's not proper nutrition will bring significant regression. Because of this, all the liters of sweat in gym will turn out to be useless. So, be sure to take into account:

• objectives and nature of the training;
• time intervals between eating and training;
• what the foods you eat are made of.

Not only what you can eat before training, but also your entire subsequent diet depends on the tasks set. Therefore, you need to carefully consider what you eat. But you need to understand that the menu should not be too varied.

So, a person’s task is to lose weight or gain muscle mass. Then the meal before training must necessarily fit into the calorie range. It is highly not recommended to go further than this. In general, pre-workout meals, unless specific diets are used, should consist of the same foods. Their choice must be approached very wisely. You need to remember that you need a lot of energy before training. If this is not done, then it will turn out sluggish and unproductive.

Style, class times and drinking

Different exercises cause the body to spend in different ways energetic resources. If you are planning simple cardio, this is one thing, but if you are planning a killer and exhausting CrossFit training, then it is completely different. It is necessary to calculate how long it will take to complete the classes, what set of exercises will have to be performed. After a few weeks or months, you can understand what you can eat before training in the gym and in what quantities. Also, a person will know what food suits him best. If there are 40-50 minutes left before the training, it is recommended to have a simple snack. If you eat a full lunch/dinner, it will not have time to be digested. Therefore, you can eat an apple or a banana before training. These products do their job perfectly. Sports nutrition before a workout can also serve as a simple snack. For example, carbohydrate protein bars. If you don’t need to burn fat, then any chocolate bar will do. If you have a few hours before training, you can eat a full lunch. What should the food be like in this case? The following components must be present in the diet:

• vitamins;
• minerals;
• cellulose;
• proteins;
• healthy fats;
• carbohydrates.

You need to give your body so much strength so that it can train effectively. During this period of time, the food will be absorbed by the body and provide the person with a boost of energy. Athletes are also often interested in what they should drink shortly before going to the gym. A cup of coffee will serve as an excellent invigorating complex. But you shouldn’t abuse it, so as not to damage your heart. It is not forbidden to drink sweetened water.

What to eat some time before classes?

So, we managed to find out what to drink and what a quick snack is. What exactly should you eat?

The composition of the foods consumed is very important. You need to plan your future diet based on them. Food should be satisfying and rich in nutrients. Fast carbohydrates are not needed before training. Therefore, heavy artillery enters the battle. This moment understandable, but what foods can you eat before training? As the main building material there will be protein. It must be eaten in very large quantities. Rich in proteins:

• seafood;
• eggs;
• fish;
• meat;
• bird.

In addition, cottage cheese is very popular before training.

It is necessary to remember about a useless snack that is not able to provide the athlete’s body with the required amount of energy. This means that a person will need slow carbohydrates. They provide enough strength for training and will be most appropriate.

So, what should you eat to nourish your body? It is believed that the best product is buckwheat before training and a number of other cereals:

• rice;
• corn;
• oatmeal;
• barley;
• egg.

Hard pasta will also work. Eating before your morning workout won't be much different. The menu may include all of the products described above. It is only important to remember the main rule of all athletes - breakfast before training should be rich in proteins. This is why experienced bodybuilders consume chicken eggs in dozens. You can eat chocolate before training only in cases where there is no time left. We should not forget about fiber. Most of it is found in vegetables. Rich in this substance and vitamins:

• cucumbers;
• cabbage;
• eggplant;
• zucchini;
• carrot;
• greenery;
• tomatoes;
• pumpkins.

By the way, when answering the question of what to eat before training to burn fat, you need to remember - as much fiber as possible. Finally, I need to say a few words about fats. Before the training they are considered not the most the best option. Most of these products can be fully digested only after 6 hours. Before training for weight loss, fats are definitely not suitable.

Nutrition before exercise for weight loss

What should you eat shortly before going to the gym to lose weight? For some reason, most inexperienced people believe that there is no need to consume foods at all. Allegedly, the food you eat only increases fat layer. This blunder arises due to ignorance of human physiology.

First, you need to know what you definitely shouldn’t eat before burning fat. These products include:

• fried food;
• seeds;
• fast food;
• cakes and other confectionery products;
• bakery;
• potato;
• sausage.

By the way, you need to take into account that fat people often drink alcohol, especially beer. You should avoid this drink; it is better to use low-fat kefir.

If a person can only go to the gym in the morning, his diet should include:

• protein shakes;
• light porridges;
• dried fruits;
• vegetables.

When there is no opportunity for a full meal, even a glass of cocoa will do.

If you visit the fat burning room during the day or in the evening, then you need to eat differently. To burn more calories, you need to lean on:

• for boiled rice, coarse flatbread, duck or chicken meat;
• for protein omelettes;
• for oatmeal.

From healthy food Low-fat soups and vegetable salads. They do not take hours to digest and are quickly absorbed by the body. According to the latest research, you need to drink as much green tea as possible. A cup of Americano will not harm the body either. It is believed that coffee burns excess fat well.

Diet examples

So, how to eat healthy and healthy? It all depends on how you train. But approximate diet could be like this:

• vegetable salad, chicken breast and wholemeal pasta;
• vegetables, squid and rice porridge;
• Greek salad, beef and bulgur;
• vegetable stew, buckwheat, boiled breast;
• vegetable salad, scrambled eggs;
• asparagus, rice porridge, fish;
• vegetables, oatmeal, eggs.

The most important thing is to follow these rules:

• the food must be satisfying, a simple snack is not allowed;
• the diet should contain proteins, carbohydrates and fats;
• You need to eat 1-2 hours before classes.

If you follow them, your gym sessions will become effective.

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

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

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

fannetasticfood.com

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

Ingredients

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

Preparation

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

Honored / Depositphotos.com

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

Ingredients

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

Preparation

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

m.pinger.pl

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

Ingredients

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

Preparation

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

5PH / Depositphotos.com

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

Ingredients

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

For granola:

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

Preparation

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

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

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

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

WillyHaase/Flickr.com

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

Ingredients

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

Preparation

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

styleinked.com

Ingredients

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

Preparation

Cut the banana into slices. Mix all ingredients.

thedomesticman.com

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

Ingredients

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

Preparation

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

Remove the potatoes, scoop out the cores with a spoon and stuff with the tuna and cheese mixture. Microwave for a couple more minutes.

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

Ingredients

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

Preparation

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

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

1) More energy during your workout. Replenishing glycogen stores before exercise significantly increases your energy potential. If you're on a low-carb diet, intense exercise may be difficult because your body's glycogen stores are limited. Your sleep pattern, activity during the day, and hydration also affect your physical energy levels.

2) Preservation of precious muscle tissue. Intense exercise, especially with heavy weights, triggers catabolic processes in the body, and the body uses muscle tissue as an energy source. Good pre-workout nutrition can prevent muscle tissue breakdown and speed up energy replenishment and recovery processes.

3) Increased muscle growth. After eating protein foods, amino acids begin to slowly enter the bloodstream and stimulate protein synthesis. If you exercise your muscles well and get enough calories, muscle tissue recovery will go faster.

While there are many benefits to eating before a workout, even if you're working on burning fat, Pre-workout calories should be limited.

Some guys prefer to eat well both before and after training, not really worrying about the total number of calories they get, and then wonder why they can’t get rid of body fat!

Whether you're trying to gain weight or burn fat, smartly managing the amount of calories you eat before and after your workout can make a big difference.

What and when to eat?

To select the optimal set of products for the pre-workout menu and choose right time To eat, you need to understand how different foods are digested.

Usually, fats are digested in 6-8 hours, proteins in 3-4 hours, carbohydrates in 2-3 hours, depending on the product containing them. For the purposes of our topic, by assimilation of a product we mean the time during which food from the stomach enters the small intestine. Of course, the product is not yet fully absorbed, since small intestine it enters the large intestine for further processing and absorption of fluid. It may take from 24 hours to several days to completely remove food debris from the body.

Of course, in order to get enough energy for an intense workout, there is no need to wait until your food is fully digested.

Now let's figure out what should be included in the pre-workout menu.

Fats

Since fats take longer to digest than other foods, pre-workout meals should be relatively lean. Therefore, avoid fatty meats and oils.

Protein

Eat some meat (150-200 g) or low-fat dairy products. The main benefit of meat and dairy products is that they contain essential amino acids (BCAAs), which can promote the synthesis and prevent the breakdown of proteins during and after exercise.

Carbohydrates

Low carbohydrates glycemic index (those that enter the bloodstream slowly) will help replenish glycogen stores, provide energy during intense training and enhance the anabolic effect.

The optimal amount of foods for your pre-workout menu will depend on your body's reactions. Experiment and pay attention to your feelings. Some may eat a large meal literally an hour before exercise, while people with sensitive stomachs may need to 3-4 hours for digestion of food. Typically, for an adult male weighing 80kg 500-600 calories, taken for 2-3 hours before training, should be sufficient during the fat burning course. But it’s better to choose yourself optimal time for food based on your own needs.

If you need to boost your performance before an intense sporting event, eat more carbohydrates. For extension muscle mass It would be nice to add to a hearty pre-workout lunch protein cocktail.

Don't forget to drink enough water! A good half liter will help improve performance.

If for some reason more than 3 hours have passed since your last meal, you can have a light snack, say, fruit ( banana, apple, strawberry, blueberry), drink some yogurt or a protein shake. In addition, for those who get up very early in the morning and do not have time for a pre-workout lunch, a sports drink with added 5 g of BCAA can be recommended. This will feed the body with energy and protect it from catabolism ( muscle tissue breakdown).

Is it possible to eat before training when losing weight?

Pre-workout nutrition is the most important component of weight loss. The body must have a certain supply of energy that will be used up when performing physical exercise. The best option is a small protein and vegetable snack.

Complex carbohydrates break down slowly, gradually releasing energy that will be consumed during exercise. After eating, endurance and productivity increase, attention becomes more concentrated, and injuries decrease. At the same time, the brain does not experience starvation, it actively works and “sends” the necessary signals to the body.

The main rules and mistakes when losing weight

The main mistake of those who want to lose weight is fasting. Under no circumstances should you start training on an empty stomach. In this case, the body cannot cope with increased loads, a person quickly loses strength, dizziness and fainting are possible.

The second, no less important point - You shouldn’t eat everything before fitness with the expectation that everything will “burn out” during classes. An eaten cake, ice cream or a piece of fried chicken will smoothly turn into body fat, and no load will help their rapid disintegration.

The basic rule for losing weight is The diet must be completely balanced. The body should not experience a deficiency in proteins, carbohydrates, fats, and microelements.

The best solution to “what to eat before training to lose weight” is carbohydrate foods that give required amount glycogen fuel. Thanks to this constant supply of energy, there is enough energy for the entire session, while active breakdown of fat begins, which ultimately leads to stable weight loss.

Don't forget to drink water - within 1.5-2.0 liters per day, starting in the morning. Water enhances metabolic processes, promoting the rapid decomposition of fats and the release of additional energy.

What to eat before training to lose weight

Men and women lose weight differently, due to their physiology. At equal conditions(proper nutrition and balanced exercise) overweight“go away” faster in men due to more high level testosterone.

The recommended intake for regular training for women is 1700-200 kcal per day, for men - 2000-2300 kcal per day. With a lack of nutrition, metabolism slows down, a person experiences weakness from malnutrition, but fat still continues to be deposited.

To lose weight, you need to eat - both. Before fitness, we enjoy having a snack and going to work out.

There are certain boundaries safe weight loss. For women they range from 200 to 500 grams per week, for men - from 200 grams to 1 kilogram. With more intensive weight loss, the body's systems do not have time to rebuild, and an imbalance occurs in their work. Moreover, the weight lost quickly also quickly returns, even with an “additive”.

Suitable as a pre-workout snack: healthy sweets- raisins, figs, dried apricots, dates, jelly, jelly, marmalade, marshmallows. Naturally, in small quantities.

Women

The main areas of fat deposition in women are on the sides, hips, and lower abdomen. It is so predetermined by nature that fat deposits are intended to protect the unborn child from injury from falls or impacts, as well as to provide him with nutrition during times of hunger. This is another reason why women and girls lose weight more slowly.

The most important thing that should be excluded before training is fat and foods with a high glycemic index (sweet drinks, baked goods, lard, mayonnaise, grapes, pears, honey) to avoid their deposition in the form subcutaneous fat.

You can eat:

• bananas;
• berries - raspberries, blueberries, blackberries;
• whole wheat bread;
• fruit smoothies, orange;
• carrot;
• low-calorie cottage cheese;
• one egg.

The most rational option, as noted above, is complex carbohydrates. It wouldn't hurt to add a little protein, which is necessary for building muscles.

For men

The process of losing weight in men is much more intense and different. Fat breakdown and muscle building occur almost simultaneously, that is adipose tissue replaced by muscle.

Fat deposits in men are located in the upper abdomen and on the internal organs(visceral fat). If subcutaneous fat can be removed with the help of physical exercise, then visceral fat will require changes in diet, first of all, giving up alcohol.

Before training for weight loss, complex carbohydrates are also recommended for men, but protein must be added to them to replace fat tissue. As an option, low-fat cottage cheese, a sandwich with chicken fillet and herbs on dry bread.

What we eat before training:

• lean meat - chicken, beef, turkey;
• lean fish - cod, pollock;
• whole grain cereals;
• eggs;
• dairy products - kefir, cottage cheese, yogurt;
• green fruits - apples, kiwi, unsweetened pears.

Many men also drink protein drinks before exercise.

A banana is a good snack for men. Despite the high content of fast carbohydrates, it is recommended to eat it before training due to the large amount of fiber. The fruit satisfies hunger well, is quickly absorbed, and does not cause a feeling of heaviness on the stomach.

Before training in the morning

If you have a morning workout, it will still be better if you have a full breakfast 2-2.5 hours before the start of class. During this time, the food will have time to digest and begin to be absorbed. If you do this later, be prepared for symptoms such as belching, nausea, and a feeling of heaviness in the stomach. The effect of the exercises will be blurred or nullified.

• buckwheat with lean chicken meat;
• boiled fish with rice or vegetables;
• oatmeal with milk plus 2 boiled eggs;
• low-fat cottage cheese with whole grain bread (slice);
• rabbit/turkey meat with mashed potatoes.

It wouldn’t hurt to add unsweetened fruit to your main meal, which can also be eaten as a snack 40-60 minutes before training.

If you didn’t have time to have breakfast (overslept, were late, or other reasons), then you’ll have to make do with a light snack. Low-fat cottage cheese or yogurt or fruit are suitable for these purposes.

In any case, you will definitely need to eat. You can also drink a cup of unsweetened strong coffee, which will give you energy.

Before training in the evening

If you really want to lose weight, before an evening workout for a snack it will be enough to drink a glass of kefir or freshly squeezed juice, you can eat not a large number of boiled lean meat. You will receive the necessary supply nutrients and energy without overeating. The effect of fitness classes with such a snack will be noticeable.

Why such discrimination compared to early training? In the morning you are allowed to eat more, because there is a whole day ahead and the food will have time to be completely digested. Having a large snack before evening activities risks the fact that the overcooked food will not be completely absorbed and will take its rightful place on your sides and stomach.

How much can you eat before training if you are losing weight?

It is not recommended to eat too much immediately before exercise to avoid a feeling of heaviness in the stomach and belching. A light, bulky snack will help you replenish your energy reserves and feel comfortable in the gym, even during active exercise.

Breakfast, lunch and dinner are eaten in the accepted volumes without overeating. Too much food will make it difficult to digest, and unspent energy will again result in excess weight. Therefore, those who are used to eating a lot will still have to limit themselves in food.

It would not be superfluous to consult with a nutritionist who will calculate for you a competent menu for weight loss, taking into account physical activity and meal times. All you have to do is stick to the plan and not break the routine.

How long before training to lose weight?

The starting point of our reasoning is that the body must have time to digest food and convert it into energy. Therefore, we eat a full breakfast and lunch 2-2.5 hours before training.

30-40 minutes before fitness, you can drink a glass of freshly squeezed juice, kefir, or yogurt. This time is just enough for the food to be absorbed, and the feeling of fullness in the stomach does not even arise. You will be full, active and cheerful. This means that the training will take place with maximum efficiency.

Sports nutrition for fat burning

In order to achieve faster and more stable desired result Many athletes use specially designed nutrition (supplements) that promotes the breakdown of fat.

What can be used:

• Protein. The body spends energy on protein processing, which helps activate the process of burning subcutaneous fat. The product is especially effective when added to low-fat cottage cheese.
• BCAA. A complex that prevents the processes of catabolism and destruction of muscle tissue. Contains three essential amino acids - leucine, isoleucine, valine.
• Multivitamins and Omega 3 fatty acids. They supply the body with trace elements and fatty acids in the required quantities, preventing its depletion and, at the same time, breaking down fat.
• L-carnitine- an amino acid responsible for the transport of fats in the mitochondrial cell. Taking it results in better fat burning.

You can also take fat burners that speed up metabolism due to increased sweating, a diuretic effect, and an increase in body temperature.

Important. Sports nutrition does not apply to medicines. Before use, you should consult your doctor.

What foods should you avoid when losing weight?

Consumption of certain foods, even with intensive training, will nullify all your attempts to lose weight or the result will not be what you expected. The reason is that in processed (especially in refined) form, they contribute to weight gain.

The list includes:

• sweet carbonated drinks - can cause significant harm to health;
• French fries, chips - contain a significant amount of calories and increase appetite;
• White bread- eating just two pieces a day increases the risk of weight gain by 40%;
• baked goods, pizza - contain sugar, refined flour, trans fats, which contribute to overeating and obesity;
• sausages, processed meat - are actually a mixture of fat and salt;
• alcohol, including beer and low-alcohol drinks - excessive consumption is associated with weight gain;
• coffee with sugar and cream - a high negative effect.

10 Best Pre-Workout Foods for Weight Loss

To summarize, here is a list of foods that you can eat before training to lose weight:

1. Porridge with whole grains - buckwheat, oatmeal;
2. Lean meat - chicken fillet, turkey, beef, veal;
3. Natural cottage cheese low fat content (3-5%);
4. Low-fat yogurt, kefir;
5. Unsweetened fruits - apple, orange, kiwi;
6. Lenten white fish- cod, hake, pollock;
7. Dried fruits - raisins, dried apricots, prunes;
8. Nuts - walnuts, hazelnuts;
9. Fruit and vegetable smoothies or freshly squeezed juice;
10. Coffee or tea without sugar.

Proper nutrition - most important factor in achieving your bodybuilding and fitness goals before training. Success depends 60 - 70% on nutrition, and only 30% depends on exercises and training programs, both in gaining muscle mass and in losing weight, that is, burning fat.

This article will teach you all about proper pre-workout nutrition, so please read the information provided here very carefully.

Please note: this article only covers the basic requirements and rules. But all people are different and based on this information you can create an ideal nutrition plan and tailor it to suit you.

before training on the goals and intensity of training

The intensity of the exercise determines which energy source the body will use. It is more common to use a combination of fats and carbohydrates in the body, but the intensity of the workout will affect their balance.

The main source of energy during heavy weight training is carbohydrates. With aerobic exercise for weight loss, fats and carbohydrates will participate in the energy supply of the body in equal measure.

When to eat before training: meal times

The expression “before training”, for experienced athletes, means not 5 minutes before starting classes in the gym. At full belly exercise stress will slow down the digestive processes, because blood from the organs will go to the muscles, and you will also be disturbed by drowsiness, belching, and heaviness in the stomach. That's why you need to eat no later than 2 hours before before the start of the workout.

And training on an empty stomach will not take place at the required level of intensity due to the lack of resources in the body. Therefore, you should always eat before training.

If you didn’t manage to eat on time, then you can eat something easily digestible and energetic, for example, some kind of sweet or small fruit, or drink a gainer. Half an hour before the start of your workout, you can eat a small piece of fruit, a small portion of low-fat cottage cheese, light yogurt, half a serving of porridge.

What to eat before training

Before starting a workout, you need to consume carbohydrates to fill glycogen stores that will be used by the muscles during the workout itself. Eat a small portion of proteins, which will be used by the body as sources of amino acids for muscles, creating the so-called anabolic “precondition”. Fats should be absent from the pre-workout menu because they slow down metabolic processes, gastric emptying and the rate of absorption of other nutrients such as protein and carbohydrates.

Calorie content and volume of food

When training to gain mass, not eating enough before training can lead to feelings of hunger and energy will run out much earlier than the end of training. But also increase your caloric intake before training. bad idea. You need to eat food as you would for a regular breakfast or lunch.

The amount of energy a person expends is influenced by many factors:

• Age
• Amount of muscle and fat mass, etc.

The optimal caloric intake before training should be:

• 200 kcal for women
• 300 kcal for men

Carbohydrates

Before training, you need to consume 40–70 grams of slow carbohydrates. They are so called because they have a low rate of breakdown into monosaccharides, which serve as the body's most preferred source of energy. Due to this, foods containing slow or complex carbohydrates feed the body with energy for several hours.

About 65 grams per 100 grams of product: natural rice, oatmeal, pasta from durum varieties, buckwheat and other cereals.

40-60 grams of carbohydrates per 100 grams of product: rye or bran bread, beans, peas, vegetables

10-40 grams of carbohydrates per 100 grams of product: sweet curd cheeses, potatoes, beets, grapes, apples, natural fruit juices.

Squirrels

In addition to carbohydrates, your workout day meal should contain protein to maintain an anabolic state and reduce muscle breakdown. Proteins are a source of amino acids necessary for the restoration and construction of muscle fibers.

15-30 grams of proteins per 100 grams of product: veal, beef, pork (lean), chicken, turkey, trout, cheese, cottage cheese, chicken eggs.

5-15 grams of proteins per 100 grams of product: milk, sausage, goose meat, salami.

For one meal you need to consume 20-30 grams of protein from food. That is, in one sitting, all products in total should provide 30 grams of protein.

Fats

The diet of any person, not just an athlete, should contain fats of vegetable origin no more than 10% of the daily food intake.

Fatty foods take a long time to digest and interfere with the absorption of other nutrients into the blood, so you should not eat them before training. You need to consume fats of plant origin, such as omega-3 fatty polyunsaturated acids.

Water

Water is an integral component for any person, and even more so for an athlete. Monitor your fluid intake throughout the day to ensure it is at least 2 liters. An hour before training, a man needs to drink about 800 grams of water, and a woman – 500 grams. Also, during classes, you also need to consume water in small sips, because during classes you lose a lot of fluid.

Salt

The electrolyte salt balance should not be disturbed. During exercise, especially aerobic exercise, many minerals are lost. So you can drink mineral water or add salt to your pre-workout water to restore electrolytes.

Pre-workout nutrition to gain muscle mass

To increase muscle mass before strength training you need to consume enough carbohydrates. 2-2.5 hours before anaerobic training you need to consume slow or complex carbohydrates. The diet should also include. During and immediately after training, proteins cannot yet be used for the restoration and synthesis of muscle fibers, but they can protect muscles from destruction.

30 minutes before training you can eat:

• one large fruit
• low glycemic index berries (apple, pear, strawberry or any other berries)
• wash down with a protein drink, preferably whey, because it is absorbed faster (0.22 grams whey protein per 1 kg of body weight).

Pre-workout nutrition for weight loss

If you need to lose weight, that is, burn body fat, then you need to ensure that your calorie expenditure exceeds your consumption. But this does not mean that you don’t need to eat before training to lose weight. If you want to lose weight, then you need aerobic training for weight loss .

As with bulking, when losing weight you need to eat 2 hours before training. But this time the amount of carbohydrates needs to be reduced to 15-20 g, and the amount of protein consumed to 10-15 g, so that there is no excess glycogen (glucose) in the muscles. Take the same complex carbohydrates.

Without eating before training, you will not be able to train at the intensity necessary to burn fat. And if you eat heavily and shortly before training, then you will waste the energy of food, not excess fat.

Before training to lose weight, you need to have a meal with general composition for 15 grams of carbohydrates (for men) and up to 10 grams of carbohydrates for women, as well as protein foods, for women it will be optimal to get up to 7 grams, for men 12-15 grams. Such nutrition will give the body energy to maintain the required intensity at the beginning of the workout, but it will not be enough and the body will begin to break down fat deposits to obtain additional energy. If you use, then the diet needs to be adjusted taking into account the characteristics of the diet.

As an additional stimulant, 30 minutes before training you can drink a glass of strong green tea or coffee without cream. This will increase the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells so that muscle cells can use it as energy.

Conditions that must be followed to lose weight:

1. Be sure to eat before training

The body needs energy to perform any work, and for its functioning it also needs energy, which it receives from food. And if you don’t eat, then your body will not have the resources to carry out training at the level to get the desired result.

2. The athlete should have a meal 2 hours before the start of training.

Firstly, it is difficult to train on a full stomach because of the feeling of heaviness and drowsiness.

Secondly, undigested and unassimilated food will not allow the body to use internal resources, that is, burn fat.

3. Reduce the amount of protein and carbohydrate-containing foods if you want to lose weight, and if you want to gain weight, then increase

Proteins and carbohydrates are nutrients that need to be manipulated depending on your goals: do you want to lose weight or gain weight. Therefore, increase or decrease their consumption depending on the desired result.

Pre-workout protein

It's always easier and faster to get the required amount of nutrients from a shake. It is easier and more convenient to consume and is absorbed faster. Therefore, before training, you can take one serving of a protein shake or gainer 1 hour before, or even 30 minutes before.

Is it possible to eat during training?

During training, you can consume fast carbohydrates or BCAA amino acids. They will protect muscles from destruction and add strength.

Pre-workout foods

Below are examples that combine protein and carbohydrate foods; you can alternate these options depending on your taste preferences:

• Poultry meat (turkey, chicken breasts) with coarse bread or rice or pasta
• Lean fish and potatoes
• Lean meat with potatoes or pasta
• Eggs with porridge
• Cottage cheese with bread

Immediately after training You can eat almost any easily digestible food, because it will go towards restoring the energy spent during training. Such products could be:

• fruit juices
• fruits - watermelon, banana, pineapple, mango, apricots
• fruit cocktails
• sports drinks - gainers, proteins, post-workout complexes, energy bars.

You don’t need to eat too much after a workout, and it’s unlikely that you will be able to do so when all the blood has gone into the muscles and it’s not only that you overeat, but it’s hard to breathe.

Nutrition before morning workout

If you prefer to train in the morning, then after waking up you need to drink a protein shake and add 5-8 grams of BCAA to it. Or you can eat something easily digestible, such as a piece of cake or pastry. Other foods are not very suitable before a morning workout, because they take a long time to digest and the body will not receive energy from them for training.

But immediately after training, it is advisable to consume a sufficient amount of proteins and carbohydrates from regular food.

The Best Meals Before and After a Morning Workout:

• poultry (chicken breasts, turkey) with wholemeal bread or rice
• lean meat with potatoes or pasta
• cottage cheese with wholemeal bread
• lean steak with potatoes or fresh vegetables
• egg white omelette with oatmeal
• lean fish with potatoes or vegetables

Sample pre-workout diet

What to eat before training, each athlete must determine for himself based on his personal experience. But we can highlight the basic principles: solid food can be consumed 4 hours before the start of training, a carbohydrate shake or foods containing fast carbohydrates - 2-3 hours before training, and the water-salt balance must be restored an hour before training.

1 hour or less before training

• - fresh fruits: apples, watermelons, peaches, grapes, oranges and/or
• - energy jams (gels)
• - up to 1 cup of sports drink

2 - 3 hours before training

• - fresh fruits
• - bread, bagels, pasta
• - yogurt
• - water

3 - 4 hours before training

• - fresh fruits
• - bread, bagels
• - pasta with tomato sauce
• - baked potato
• - energy bar
• - cereal with milk
• - yogurt
• - bread/sandwich with peanut butter, meat or cheese
• - water

Caffeine pre-workout and performance

Caffeine is used by athletes as a central stimulant nervous system, to improve its functioning and neuromuscular connection. There is information that caffeine can increase endurance and improve the breakdown of fats to obtain energy for work muscle cells. This theory is not supported by research, but you can do a little experiment and find out if it works for you. Coffee can be used as a central nervous system stimulant, but here you must proceed from the state of your health (heart function and blood pressure).

Foods to Avoid Before Workout

This has already been mentioned above, but I will remind you once again that fatty foods before training are a bad option. It is poorly digested and prevents carbohydrates and proteins, which are needed to feed the body with energy, from being absorbed into the bloodstream.

Foods that are harmful to training include:

• Fat meat
• Donuts
• Fried potatoes
• Chips and any fast food

Only you can choose the optimal diet yourself, based on your personal feelings, based on practical experiences during training. And what works very well for your partner or even your coach may not be suitable for you personally. You will definitely have personal preferences in foods, body characteristics and metabolism, so experiment and find your proper nutrition before training.

A small example of a fitness menu plan

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. Lunch: fruit salad, low-fat yogurt. Lunch: 100 g boiled chicken, 100 g rice, green salad. Afternoon snack: baked potato, low-fat yogurt. Dinner: 200 g of stewed fish, salad, apple.

2nd day

Breakfast: 100 g of muesli, 1 glass of skim milk, 2 eggs, some fruit. Second breakfast: 1 glass of carrot juice, 50 g of cottage cheese. Lunch: chicken salad (150-200 g of meat), 1 potato, apple. Afternoon snack: low-fat yogurt, fruit. Dinner: 150 g fish, 1 cup boiled beans, salad (can be served with low-fat salad dressing).

3rd day

Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg omelet. Second breakfast: banana, 100 g of cottage cheese. 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. Second breakfast: banana, 50 g of cottage cheese. 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. Afternoon snack: low-fat yogurt, apple. Dinner: 120 g beef, 100 g broccoli.

13th day

Breakfast: grapefruit, 100 g of oatmeal, omelette. Second breakfast: 50 g of cottage cheese, peach. Lunch: 120 g turkey in pita bread, boiled corn on the cob. Afternoon snack: low-fat yogurt, apple. Dinner: 150 g fish, vegetable salad.

14th day

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

This is an example of a diet for athletes. This is approximately how you should eat, but you shouldn’t copy it, because you have your own weight, your own metabolism, and so on. Therefore, we proceed from our data and goals and create our own menu based on this. The simplest option is to reduce or increase the caloric content of food if you want to lose weight or gain weight, respectively.

And yet, the dairy products mentioned above must be low-fat. All meat products boiled or can be baked. It is better to choose fruits that are not sweet and give preference to green ones. Drink only natural juices or don’t drink them at all. It's always better to drink plain water.

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