The use of carbohydrates before training. What to eat before training? Meals before, during and after exercise.

There is for every novice athlete. Which diet helps to increase the set of muscle mass, which will help to lose weight, which will help to burn fat in the hall effectively. What is there to increase energy? What you can eat before strength training  and after it? What can you eat before the evening training?

The correct dietary intake is necessary for the athlete in the same way as the correct exercise regime. You can not tolerate both starvation and overeating.

Experiment to find the best time  for your pre-workout. Try to allow a longer period between meals and physical exercise. If you need to eat close to exercise, select snacks that provide at least 70 grams of carbohydrates. Exercise in fasting condition leads to the fact that a large proportion of fat is used as a training fuel compared to the same load after a meal or a snack containing carbohydrates. However, it is possible that you will be able to exercise harder for a longer period if you consume carbohydrates before training.

Common errors in nutrition is the imbalance between the main components of food: proteins, fats and carbohydrates and its excess caloric content. Consuming a large amount of food before classes or immediately after them, the body spends food energy on movement, rather than fat stores.

Training can be done in the morning hours before work or, usually, in the evening after it. In the morning, before breakfast, after awakening, everyone needs morning jogging or morning exercises, a contrast shower and first breakfast. The change in the dietary regime is gradual, the restructuring of the body takes 2-3 months. The mode provides fractional power in the established hours.

What should you eat in the morning before training? Everyone has an individual metabolism, energy of movement, food preferences. Proper nutrition  can be built on the knowledge of the fundamentals of rational nutrition, management and observation of the body's response to changes in nutrition.

If your workout is in the morning and you need to eat 1 hour before exercise, then you need to get up 1 hour earlier. If training takes place in the evening after work, bring a container of carbohydrate dinner to work and eat for 1 hour before exercise.

Fluid during exercise

Adding a protein in the dose floods your bloodstream with amino acids directly, when you need it most, which allows you to optimize your muscles. Healthy fats slow the digestion process, contributing to the gradual release of energy during a longer workout.

The size of your pre-workout will vary depending on the length of your workout and your energy needs. Are you going to a long or intensive training? Consider a more vigorous flour, but remember that it may take 3-4 hours to fully digest. To train with a lower intensity, less energy is required. Direct a small meal, which can be digested in about 2-3 hours. But, if you work early in the morning, you will not have 2 hours left.

By skipping breakfast, you will get a decrease in intensity of activities, because the body does not produce enough energy. The first breakfast contains 5% of all nutrients received per day.  Breakfast stimulates the body to awaken. The first breakfast after awakening consists of, able to digest in 15 minutes. It is even better to drink fruit or vegetable juice, which is also absorbed in 10 minutes and gives the body a powerful vitamin charge. After 15 minutes a person is ready for the main breakfast. The second breakfast contains 30% of the total amount of food per day.  The best ratio of proteins to "slow" carbohydrate is 1: 2.

What is before training? Examples of breakfast:

•   and 2-3 eggs;
• Chicken breast and rice;
• Rabbit and mashed potatoes;
• Cottage cheese with cereal bread.

To any option, you need to add 1 fruit, 1 tablet of multivitamins, 1 capsule, 1 tbsp. l. .

Have breakfast for 1-2 hours before training. Food should be able to digest and not interfere with employment. During the day . All metabolic processes in the body go in the aquatic environment. The absence of water deficiency will accelerate the metabolic processes. In addition, water washes out the decay products from the intercellular space. You can drink green tea without sugar instead of water.

Drink water 1-2 hours before meals, during classes and 1-2 hours after meals. Drinking water with food slows the digestion of food, which stretches for a long time, causing drowsiness.

In the evening

What can you eat before the evening training? After a working day, you can eat 1,5-2 hours before sports. Dinner is 25% of the daily volume of food. Examples of a proper dinner:

• Low-fat fish with potatoes;
• Meat with soy sauce;
• Lenten beef, potatoes with vegetables;
• Cottage cheese, a glass of milk and black bread;
• Fish, vegetables, bread, green tea.

What can you eat before bedtime? Many recommendations on and before bed relate to advice to those who are trying to lose weight by driving fat, or to those who do not want to train constantly. In such cases, you can refuse dinner. But if your classes regularly end late at night, you can not refuse to eat after a workout.

Immediately after the evening exercises, you can drink a protein cocktail or a natural vegetable juice.Before going to sleep, regardless of the type of exercise, you must eat foods with slow carbohydrates  and proteins in a ratio of 1: 3. Such a dinner after a late workout will not be postponed to fat, an increase in body weight does not occur.

To lose weight

What is before training to lose weight? It is necessary to slowly reduce the total amount of food, without disturbing the composition of the diet, during exercise. Just gradually the amount of carbohydrates should decrease, only complex carbohydrates remain in the diet, the amount of fats should be severely limited.

• We advise reading: and

For weight loss, the ratio of proteins to carbohydrates should be 7: 3. The ratio of proteins, fats and carbohydrates should be 1: 1: 4.

They can also be prepared ahead of schedule and frozen, which makes them a convenient meal. Make granola bars on weekends, then use it all week. These Tartar Cherry Dark Chocolate Granola Bars are filled with lasting energy plus a rise in recovery from the tart cherries. If you are a heavy sweater or perform intensive workouts, you can get added sodium from these pomegranate bars. To reduce the intake of added sugar, try homemade granola. Take a handful, running out of the door, or add it over the yoghurt parfait or energy bowl.

The most effective workouts  in this case - in the morning, on an empty stomach. Burns at this time only own fat. For 30 minutes-1 hour you can eat a carbohydrate breakfast -, drink a cup of green tea. Carbohydrates give energy, tea removes fat from the cell. Instead of tea, you can drink a decoction of fat-burning herbs: plantain, dandelion, chicory, chamomile.  Decoction is better to drink on an empty stomach before breakfast. If you drink them before the evening exercises, you may have trouble sleeping. At evening training, breakfast should be in the usual mode.

To burn fat

The way of feeding, when you need to build up the muscles and get rid of, is called "". Usually used before competitions.

What to eat before training to burn fat? To effectively drive subcutaneous fat, to reveal the relief of muscles, it is necessary to change the diet, increasing the proportion of proteins and reducing the amount of carbohydrates. With such a diet athlete does not need to lose weight, you can not stop typing weight. The protein is processed slowly, energy spends more energy on this organism, muscle building is due to protein. If you have morning training, then at breakfast you need to eat carbohydrates.  For example:

• Oatmeal, egg whites, vegetables;
• Fish, rice, vegetables.

When carrying out classes in the evening, carbohydrates should be removed at breakfast.

For weight gain

What is before training for weight gain? To accelerate the collection of muscle mass, you need to gradually increase the amount of protein and carbohydrates in the diet, as the frequency and duration of classes in the hall increase. To set muscle mass, the ratio of proteins and carbohydrates corresponds to a ratio of 3: 7.At breakfast, fat should be absent from food, as it slows down metabolic processes and the rate of absorption of nutrients.

A set of products for weight gain does not differ from the composition of products in a normal breakfast. The main thing is to get enough calories. To increase muscle mass, cook the food in pairs, so that fat is not present in the food. Half an hour before classes, eat an apple or pear and drink a protein shake to generate energy during training.

Before strength training

What is before strength training? The menu should include products that emit a large amount of energy in training. For 2 hours to eat standard dishes with proteins and carbohydrates, just limiting fat to a minimum. For 1 hour before classes nutrition should be easily assimilated: milk, egg whites, cottage cheese with fruit.Example of a proper breakfast:

• Fatty cottage cheese with berries or fruit, it is better to add a banana;
• Natural yogurt with berries;
• Omelette with vegetables and mushrooms and whole wheat bread;
• Omelet with, bread, a glass of milk;
• Oatmeal with fruit or raisins;
• Cabbage rolls from turkey.

What you can not eat

What can not be eaten before training? First, you can not eat anything. You can not eat fast carbohydrates, which contribute to the accumulation of mass due to fat: sweets, buns, sweet fizzy drinks. You can not eat fatty foods and fast food. In short, food is prohibited under the ban, which is never used by athletes at all.  The exception is green and legumes, they cause bloating, which is uncomfortable in class. They can be eaten for dinner.

Conclusion

Rational nutrition does not allow for scarcity and monotony in food. First of all, it is necessary to provide a variety of vegetables, herbs, herbs and berries in your diet. After all, it is not only a source of carbohydrates, but also vitamins and other biological substances that we have not yet learned.

For any person who has found the strength to do training, following the principles of rational nutrition becomes an iron rule. Otherwise, sports are reminiscent of work when water is sieve, a useless and troublesome occupation.

Devoting part of his life to a body culture, it is necessary to master the culture of eating. It is interconnected and there is no one without the other. Having achieved the first impressive results, you will understand this relationship. Following the laws of harmony will not be a burden to you, but a pleasure.

Improper diet before exercise gives a person uncomfortable sensations and turns the training process into a useless occupation. The effectiveness of training for 70% depends on balanced nutrition  and only on 30% - from an executed complex of exercises. The intensity and purpose of classes affects the diet of a person before training.

Meal time

Instructors are advised to eat two hours before classes start. A crowded stomach reduces a person's stamina and causes:

• nausea;
• drowsiness;
• heaviness in the stomach;
• colic;
• eructation.

Training on an empty stomach is ineffective, because the body does not produce the required amount of energy.

If you could not eat on time, eat 40 minutes before your workout, digestible food:

• skim cheese;
• fruit of small size;
• yogurt with a minimum percentage of fat.

The volume and caloric content of products before exercise

Before the training, instructors are advised to consume 40-70 grams of complex carbohydrates, which are the best source of energy. Complex carbohydrates are contained in the following products:

• buckwheat;
• oatmeal;
• corn flakes;
• natural rice;
• grapes;
• beets;
• potatoes;
• apples;
• beans;
• peas;
• rye bread.

In addition to complex carbohydrates in the diet before physical exertion, you need to include proteins that will maintain anabolic state, restore muscle fibers and reduce their destruction. At one time, you need to consume 30 g of protein, which contains a complete amino acid set. A high-grade protein is concentrated in:

• veal;
• chicken;
• hard cheese;
• beef;
• turkey;
• chicken eggs;
• cottage cheese;
• fish;
• milk.

The menu also should contain vegetable fats:

• linseed oil;
• fish fat;
• olive oil.

The amount of fat should be minimal - 3 grams at a time.

The total calorie intake before physical exertion for a woman is 200 kcal, and for a man - 300 kcal.

Approximate diet

Before the sports classes you can prepare the following dishes, which organically combine carbohydrates and proteins:

• boiled turkey with rice;
• chicken fillet with rye bread;
• boiled chicken with pasta;
• lean fish with steam potatoes;
• poultry meat with vegetables;
• lean meat with boiled potatoes;
• porridge with egg;
• low-fat fish with vegetables;
• low-fat cottage cheese with black bread.

These dishes can be alternated depending on taste preferences.

Products before the morning workout

If exercise is done early in the morning, it is best to eat quickly digestible energy products that do not overload the digestive system:

1. Cereal bread.  Medium-sized bread provides a person 60 grams of carbohydrates, which quickly turn into clean energy. Grain bread can be combined with 10 grams of soft cheese or 5 grams of low-fat sour cream.
2. Oatmeal porridge.  This porridge maintains the necessary level of energy in the body. A portion of oatmeal can be poured into 60 ml of skim milk and add 10 grams of berries.
3. Ready-mixed cereals from cereals.  Dry mixtures contain a balanced amount of nutrients, as well as minerals and vitamins. Mixtures-flakes are filled with skim milk. In the prepared breakfast you can add fruit or berries.
4. Bananas.  In one fruit contains carbohydrates, as well as potassium and magnesium, contributing to better muscle contraction.

Nutrition for weight loss

To burn fat during physical activity, it is necessary to artificially create an organism of a small starvation. The diet reduces the amount of carbohydrate food to 20 grams and the amount of protein products - up to 15 grams. The minimum amount of nutrients will provide you with the necessary energy before classes in the gym and will trigger a mechanism in the body for the breakdown of fats.

• vegetables;
• lean meat;
• porridge;
• low-fat fish;
• bread from bran;
• low-fat lactic acid products.

Power before workouts

To build muscle, instructors recommend that athletes take foods containing complex carbohydrates before classes in the gym. You can diversify the diet of protein food. Half an hour before exercise, berries and fruits with a low glycemic index are used:

What products are prohibited before exercise?

Poorly digested and prevent the absorption of proteins and carbohydrates into the bloodstream following products:

• fat meat;
• fried potatoes;
• fast food;
• refined sugar;
• confectionery.

Salty and spicy dishes should be avoided, as they cause heartburn and indigestion.