Slow carbohydrates before training. The diet is not for athletes. Sports nutrition before physical activity

I will try to answer these questions and give some examples of a pre-workout menu.

Many aspects of bodybuilding are riddled with controversy, and nutrition before a training session is no exception. Fats, proteins and carbohydrates - should you consume them all together before working out in the gym or focus on something specifically, in what volumes and types? Does eating before a workout have a noticeable effect on your workout? And last but not least, is it worth doing your workouts on an empty stomach, as proponents of short-term fasting usually claim?

Let's get to the bottom of these questions and come to the final conclusions about what is best when it comes to eating before going to the gym.

Let's start with protein (protein) before training.

I have repeatedly written about the fact that protein is a lack of protein in the body that can significantly reduce your results and success in the gym. It may seem that the definitively correct answer would be: “Always eat protein and always before training.” However, there are people who refer to certain ones that prove that this is not required condition successful training. However, both points of view can be correct. The answer to this oddity lies in the fact that all people are different, and they go to workouts at different times of the day and the amount of protein consumed is different for everyone. And also different times for the breakdown of eaten food into microelements, protein in particular. On average, splitting can take from 2 to 6 hours. That is, if you ate a large amount of protein (more than 20 grams) an hour or two before working out in the gym, then by the time you approach the exercise equipment, the amount of amino acids in the blood plasma will be optimal and high enough for a successful workout. Under such conditions, additional protein intake immediately before the training session will have no effect. positive effect and you can skip the pre-workout protein and not lose any muscle fiber growth potential.

But if the last food intake before the gym was more than two hours ago, and the amount of protein was less than 20 grams, then I strongly recommend adding 20-40 grams of protein to the body’s firebox half an hour before entering the gym, otherwise the training session may result in the opposite effect. Case studies suggest that pre-workout protein will help increase blood amino acid levels and therefore the synthesis of new protein and new muscle fibers.

When the need arises to consume pre-workout protein, the question immediately arises, which one is better to use for the purpose of quickly saturating the blood with amino acids, which protein will be the best fuel for the body during training. Pre-workout protein should have high levels of leucine (an amino acid that stimulates protein synthesis). In fact, any type of pre-workout protein will increase amino acid levels to a certain extent, but the best option will use its quickly digestible form, which is also very rich in leucine. Research also shows that this same type of protein is great for post-workout nutrition for the same reasons.

Previously, it was difficult to choose a good whey protein that would suit me in terms of composition: that is, without artificial sweeteners, colors, monosodium glutamate, etc. But now sports nutrition manufacturers allow you to choose a decent whey protein based on price-quality ratio and composition, which will contain only whey protein isolate. Yes, this is just a dream! It is called WHEY plus and here are its advantages, which will seem like an argument for any athlete not only chasing a quick improvement in performance, but also avoiding contamination of the body with artificial components:

• Consists of 100% whey protein isolate, not a mixture of isolate and cheap forms of protein;
• Made from cow's milk, which is not injected with hormones;
• Consists of undenatured protein produced using cold micro- and ultra-filtration technologies;
• Naturally sweetened with stevia and naturally flavored;
• Contains no artificial junk like MSG or artificial food coloring.

What about pre-workout carbohydrates and how do they affect performance?

Fortunately, the answer to this question is more clear. Research agrees that they prolong the period of increased productivity. In particular, consuming carbohydrates half an hour before training, while they...

I say “won't stimulate directly” because eating carbohydrates before exercise does not speed up protein synthesis. They can help you work with heavier-than-usual weights and more repetitions than you would in classes without pre-eating carbohydrates. Thus, pre-workout carbohydrates may indirectly help build muscle mass. more muscles over a certain period of time (but only if your training and diet are correct).

So, if you are going to consume carbohydrates before the gym, which ones are best?

Regarding carbohydrates, again they are quite clear. For long workout For endurance (2 hours) carbohydrates with a low glycemic index are suitable, and for short, high-intensity (45-60 minutes) - with a high one.

I am not a fan of purchasing and consuming carbohydrate supplements. To me, these are simply bloated, overpriced jars of monosaccharides (simple sugars) like dextrose and maltodextrin. Don't fall for the marketing hype - there's really nothing special about these types of supplements.

Instead, I prefer to get my pre-workout carbohydrates from food. My favorite sources: bananas, instant oatmeal, white potatoes, White rice, melon (in season), dates, figs, raisins and various dried fruits.

It seems like you have decided what to eat, but what about the volume of consumption of pre-workout carbohydrates?

My advice:

Eat 25-50 grams of carbohydrates 30 minutes before starting your workout and you will notice an improvement in your performance.

And finally, let's talk about pre-workout fats.

There is an interesting opinion that if you increase it before going to the gym, carbohydrate consumption will decrease, which will increase the body's performance.

• However, research proves the opposite. Increased fat intake in the 24 hours before exercise (cycling in this case) reduces race performance time compared to a high carbohydrate diet.
• Another study proved that when the body has already “adapted to fat,” the body’s consumption of carbohydrates decreases, but this does not affect performance in any way.

Thus, a test conducted by researchers at Deakin University on pre-workout fat intake concludes:

Supplemental fat intake before exercise may have a noticeable effect on metabolism (reduced carbohydrate utilization), but there is no beneficial effect on physical performance.

So, don't be shy about adding it to your pre-workout diet, but don't expect any significant effects.

Nowadays, there are more and more recommendations for training on an empty stomach. Will they become the technique of the future or not?

Many people equate “training on an empty stomach” with training on an empty stomach, but this is not entirely true.

Whether your body is in a “fasting” state depends on the level of insulin in the plasma (blood). When insulin levels are minimal, this is the concept of “training on an empty stomach.”

You see, when the body digests food, it breaks it down into Various types molecules that cells can use (amino acids, glucose, and so on). These molecules are absorbed through the walls of the small intestine into the blood. This includes the production of insulin and its job is to deliver these molecules into cells for use.

The level of insulin in your plasma can remain elevated for several hours (3-6 hours) and then your body is in a “fed” state, that is, elevated and the nutrients you eat are absorbed. During this period, fat burning practically does not occur. This is due to the fact that insulin blocks lipolysis (“mobilization” of fat).

When your body has finished absorbing all the nutrients from what you eat (after 3-6 hours), your plasma insulin level decreases to a low, “baseline” level. In this state of the body, studies have shown that with conditioned physical activity, fat burning accelerates. Weightlifting ( strength exercises) on an empty stomach has proven to be particularly effective in this regard.

There is also evidence that training in a fasted state has a beneficial effect on the post-exercise anabolic response to nutrition, but more research needs to be done on this mechanism before we are truly sure of what is happening in the body during this time.

However, there are also disadvantages to training on an empty stomach.

• People's bodies are different and many people may feel sluggish and weak, and their effectiveness and performance in training will noticeably suffer from such experiments.
• When you train in a fasted state, muscle fiber breakdown increases dramatically. To prevent this, your goal is to take 2.5 to 3 grams of hydroxymethylbutyrate (HMB) 10 to 15 minutes before your workout. This inhibits the breakdown of muscle tissue during exercise, thereby negating the problems caused by fasted training.

All things considered, training in a fasted state is a useful tool, but if you're maintaining it or on a fasted state, I recommend eating carbohydrates before your workout to reap the significant performance boost they provide (as you're trying to maximize growth muscle mass rather than burning fat).

If you want to find out how.

What to Eat Before a Workout: Some Pre-Workout Meals

Which foods to eat and how much to eat depends on the type, duration and intensity of your workout. A good, proven rule of thumb is to eat a mixture of carbs and protein before your workout (this is probably the #1 pre-workout nutrient combination).

If you consume fat in your pre-workout meal, you should consume it at least a few hours before your workout.

Here are some examples of the best pre-workout foods and balanced pre-workout meals:

If your workout starts 2-3 hours later or more:

• Sandwich made from whole grain bread, healthy “lean” protein and lettuce
• Omelet and whole grain toast, layered with avocado and a cup of fruit
• Lean protein (such as egg white, chicken or pollock/hake), brown rice and roasted vegetables

If training begins within 2 hours after eating

• Protein smoothie made with milk, protein powder, banana and berries
• Whole grain cereal and milk
• A cup of oatmeal with sliced ​​banana and sprinkled with almonds

If training starts in 1 hour

• Greek yogurt and dried or fresh fruit
• Nutrition bar with protein and healthy ingredients
• A couple of fruits such as: banana, orange or apple

Keep in mind that you don't need to eat a lot of pre-workout meals at different times. Just choose one of the above.

For achievement best results, experiment with different timings and food combinations before training.

Conclusion on pre-workout nutrition

The timing of nutrient intake is much less important than that they (translated from English as “If It Fits Your Macros”) i.e. fit into or match your macros and ensure you stick to your meal plan.

Although, once you've already taken care of these things, optimizing when you eat can be what can help you build muscle even faster.

Luckily, it's not very difficult, either.

• Eat some protein and carbohydrates every few hours.
• Eat before your workout if you haven't eaten a little beforehand.
• Eat after a workout, and it's better to eat sooner rather than later.
• Eat enough fat every day.
• And get most of your calories from a nutritious diet.

And you will succeed.

I must tell you that proper nutrition during training – this is 70% of success in bodybuilding. You work hard, try to build muscle or lose fat, but if you don't get the right nutrients, then all your efforts are in vain. Therefore, I advise you to study this article several times, sort everything out and understand for yourself that if you tried hard in the gym, then the strained muscles, of course, will begin to change. The question is that if you gave them the nutrition from outside and what they needed, then everything is fine. And if they didn’t give food, then they will take it from internal organs or from those muscles that did not work during this workout. This is such simple arithmetic. The pre-workout meal should contain carbohydrates, proteins, and the fat content should be limited (preferably no more than 3-5 grams).
Eat before you start training process should be no later than 2 hours before it starts. Physical activity is known to slow down and even stop digestion, so go on an empty stomach. In addition, an overfilled stomach will interfere with the full performance of exercises, and problems such as acid reflux, nausea and decreased stamina may arise.
Eating carbohydrates before your workout will provide you with energy. The proteins taken will be used by the body as sources of amino acids for working muscles, creating the so-called anabolic “prerequisite”. Pre-workout meals should be fat-free because fat in food slows down the absorption of other nutrients. Fatty food stays in the stomach longer, and for this reason can cause discomfort, lethargy, colic, nausea and belching.

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

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

The amount of food eaten should be small, like an average breakfast. If you do not feel a feeling of heaviness and fullness in your stomach at the start of the workout, then the amount of food was normal. Pre-workout meals should include approximately 20 g of protein and 40-60 g of complex carbohydrates.

Pre-workout protein
A protein shake is absorbed much faster than regular food. Therefore the portion whey protein an hour before training will be perfect. By the start of exercise, the amino acids that muscles require will begin to actively enter the bloodstream.

Pre-workout nutrition for weight loss.

T Just like when gaining muscle mass, you need to eat food before training no later than 2 hours before it starts, while the amount of carbohydrates is reduced to 15-20 g, and the amount of protein to 10-15 g. Take only complex carbohydrates(vegetables, cereals, wholemeal bread, wholemeal pasta, etc.). If you don't eat before you start training, you won't be able to achieve high level intensity, since the body will not be able to produce the required amount of energy.
If you eat a large amount of food or eat immediately before training, then during it you will spend mainly food energy, rather than fat reserves.

Post-workout nutrition

About an hour after training, you need to eat a meal rich in protein and carbohydrates. This is the only time when carbohydrates with a relatively high glycemic index, that is, fast carbohydrates, are allowed to be included in the diet.
During this period of time, the so-called post-workout, anabolic or protein-carbohydrate window is open in the body. For this reason, post-workout nutrition is primarily for muscle recovery and energy replenishment.
Carbohydrates after exercise
Post-workout carbohydrates are best consumed in readily available form from simple, high-glycemic sources. You need to achieve a rise in insulin levels - this hormone has anti-catabolic properties. Carbohydrates are needed to replenish expended energy, and if the body does not receive enough of them, then the destruction of muscle tissue begins under the influence of catabolic processes.
The required amount of carbohydrates is approximately 60-100 g.
Carbohydrate foods

• Buckwheat (buckwheat porridge);
• Pearl barley (pearl porridge);
• Millet groats (millet porridge);
• Oatmeal (oatmeal);
• White rice;
• Pasta (from durum wheat);
• Bread (bran);
• Honey (in small quantities);
• Bananas;
• Juice (preferably fresh).

Protein after workout

It is advisable to drink immediately after training protein cocktail. This way, you can increase the rate of muscle protein synthesis by at least three times (compared to not eating after a workout). Proteins also help increase the secretion of somatotropin and have a pronounced restorative effect on muscle tissue.
The required amount of protein is approximately 20-30 g.
Protein products

• Protein dishes (recipes)
• Bird
• Lean meat
• Eggs – boiled or scrambled
• Fish – low-fat
• Cottage cheese

Post-workout nutrition for weight loss

If your goal is to reduce fat mass, then your nutrition tactics change - you should limit yourself to protein only. Carbohydrates in any form should be excluded from post-workout nutrition. This is due to the fact that carbohydrates provide energy, which eliminates the need to expend subcutaneous fat. After performing physical activity, there is a large amount of fat molecules in the blood that have been released from fat cells, while at the same time, activated metabolic processes are still for a long time can destroy these free fats. Carbohydrates taken immediately after training will force your body to return all free fats to tissues and begin to use food energy.

To create a complete nutrition plan tailored specifically for you, you may need months of studying special literature and experimenting. Shortcut– consultation with a specialist. Let me tell you a secret, the so-called nutritionist is not such a specialist. It would be wiser to turn not to an armchair theorist, but to a person with practical experience. Personal trainer with their own competitive experience or an active bodybuilder who knows about “cutting” has first-hand knowledge of biochemistry and nutritional science much better than certified nutritionists with a paunch and shortness of breath.

Pre-workout nutrition should provide your body with all the nutrients it needs to get the most out of your workout.

The purpose of your meal before training is to prepare the body for the upcoming loads, ensure a constant flow of energy, and maintain psychological mood and mental concentration throughout the training.

Pre-workout nutrition – Water

First things first, you shouldn't be dehydrated! Even if you drink enough water throughout the day, be sure to drink 1-2 glasses of water about an hour before your workout. In addition, research conducted by researchers in the journal Clinical Endocrinology and Metabolism suggests that drinking 2 glasses of cold water on an empty stomach increases your metabolic rate by 30%. Advice: To maintain high levels of fat burning and protein synthesis, drink plenty of water.

Pre-workout nutrition – Carbohydrates

“Slow” carbohydrates (whole grain products, bananas, apples, peaches, etc.) get their name because of their inherent slow rate of breakdown into monosaccharides, which, from the point of view of our body, are the most preferred source of energy. Thus, “slow” carbohydrates provide energy in small portions, but over a long period of time. It is precisely this supply of energy that is the most optimal during physical activity and as a pre-workout nutrition: on the one hand, the muscles are always provided with a constant flow of energy, but on the other hand, it is always “slightly” lacking, which forces the body to actively break down fats to obtain energy.

Research carried out at the National College physical education Taiwan showed that when refueling before a race with “slow” carbohydrates, athletes were able to run 7 minutes longer than when they ate the same amount of “fast” carbohydrates (corn flakes, white bread, jam, glucose) before training. Advice: 30 minutes before training, eat 40 g of “slow” carbohydrates (fruits, whole grain products).

Pre-workout nutrition – Protein

Research proves: the more amino acids penetrate into the muscles immediately before training, the faster the processes of protein synthesis will proceed. Pre-workout meals should contain sufficient protein to maintain an anabolic state and reduce muscle breakdown. Before training, protein should be the main source of amino acids and peptides, which increase blood flow to the muscles and save energy during training. Advice: 30 minutes before training, take 20 g of quality protein (Skim milk, cottage cheese, chicken breast,)

Pre-workout nutrition - conclusion

Your pre-workout meal should not be rich in order to avoid nausea and other unwanted processes during training. On the other hand, you should never skip meals before training, as working out on an empty stomach will not bring maximum results, impact and can even cause muscle breakdown. If you wish you can use

Eating before exercise is very important, as the body needs energy during exercise. 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, you can get nutrients from sports nutrition. The main thing is to correctly calculate the calorie content of food and choose necessary products or supplements.

IT IS IMPORTANT TO KNOW! Fortune teller Baba Nina:“There will always be plenty of money if you put it under your pillow...” Read more >>

Show all

Should you eat before training?

Many girls working out at home or in gym In order to lose weight, they believe that you need to skip the pre-workout meal. This is explained by the fact that in order to burn fat, you need to create a calorie deficit by spending them during training. Therefore, there is no point in eating before class.

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

• increased energy during exercise due to the intake of fast carbohydrates, which replenish glycogen reserves (the body's energy reserve);
• blocking catabolic processes that occur during training and destroy muscles due to lack of 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 muscles.

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

But drinking during meals and within 30 minutes after is not recommended. This will flush out stomach acid, which will interfere with normal digestion and absorption of food.

Pre-workout meal rules

For achievement good result From training, regardless of its purpose, you need to maintain proper nutrition. Therefore, you cannot eat whatever you want before class. 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 a pre-workout meal. By general rule, it should be:

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

This regimen 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, those losing weight do not have enough energy to exercise.

During heavy strength training, it is worth increasing the proportion of carbohydrates in your pre-workout meal. This is necessary for the full functioning of the muscles, which use glycogen reserves as an energy source.



Calorie calculation

• for weight loss - 15–30% less than what will be spent on training;
• for gaining muscle mass - 15–30% more;
• to maintain weight - the same amount.

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

That is, if a girl spends circuit training, in an hour of class she will burn approximately 550 kcal. Therefore, before training you will need to consume about 400 kcal. For example, it could be 100 g of buckwheat and 100 g of tuna.

Grocery list

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

It is advisable to consume complex (slow) carbohydrates. They provide a boost of energy for a long time and are not stored as fat deposits. Slow carbohydrates are found in the following foods:

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

Protein can be obtained from:

• meat;
• fish;
• low-fat 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 absorbed and provide energy for exercise. For this purpose you can eat:

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



“Good” fats can be obtained from nuts, flaxseed or olive oils, avocado, 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 you need to take into account 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 your meals with foods rich in fiber. This will cleanse the gastrointestinal tract and stimulate its motility. Fiber is found in vegetables, lettuce, bran, cereals, and wheat.



Fiber-rich foods

Sports nutrition

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

During the drying period, you should drink a serving of whey protein or isolate 30–40 minutes before class. This supplement can be used as a snack when losing weight. BCAA's are also suitable - essential amino acids that should be taken immediately before training.

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

How long before training 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 numbers will be individual for each person.

This will depend on your metabolic rate. Ectomorphs should eat an hour before training, as they digest food quickly. Endomorphs with a slow metabolism can eat within 1.5-2 hours. But it is worth considering that physique does not always accurately indicate the speed of chemical reactions in the body.

Therefore, find out optimal time pre-workout meal intake should be experimental. By the beginning of the lesson, the athlete should not feel hungry or full.

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

If the workout takes place after lunch, food intake 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 training will be burned during the process. physical activity. But it is still worth reducing the share of carbohydrates in favor of proteins.

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

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

For many people, training is a mandatory procedure to get rid of excess weight or to build muscle mass, to acquire relief body and just for fun and health. Whatever the goals or reasons, when exercising it is important to know what you can eat before training and what you cannot, when to eat and whether it is possible to exercise on an empty stomach.

It prepares the body for the upcoming daily stress. After eating, the body increases energy levels, performance and stamina. Why does a person train? To burn excess fat and instead strengthen muscles and increase their mass.

During fasting and long pauses between meals, the body will defend itself and strive to accumulate fat.

Exercising on an empty stomach will reduce endurance, cause dizziness, fainting and lead to injury.

If you eat little and don’t eat before an intense workout, then what will be burned?

Along with the fat layer and muscle! There will be no benefit from such training. If you were unable to eat before training, then half an hour before training you should eat an apple or banana. You don't have to give up light yogurt, fruit juice or smoothies. The main thing when having a snack is not to allow a feeling of heaviness in the stomach and rely on your own strength.

Bananas are excluded from many diets, but they are beneficial before exercise because they can replenish the body with quickly absorbed fructose and glucose, potassium and magnesium.

Banana energy promotes better muscle contraction and rapid recovery after exercise.

This is especially important for beginners, who may experience hypoglycemia after the very first workouts - blood sugar drops sharply, which causes negative symptoms. This happens because the muscles cannot yet accumulate glycogen (stored glucose) in the required amount for intense training.

Some novice athletes, on the way to the gym, have time to snack on a sweet and delicious chocolate candy, ice cream or custard cake, a piece of Napoleon with butter cream, a cream-based dessert, lollipops or a piece of honeycomb with honey in the form of a candy. This absolutely cannot be done, since these products will not help accumulate glycogen, but will only add excess fat. As for honey, its composition is rich, so it is enough for an athlete to eat 1-2 tsp per day. product.

Sweets that contain easily digestible carbohydrates and other nutrients are beneficial, andno excess fat. As a snack before training, you can eat a little: raisins, figs, dried apricots, dates, prunes, cottage cheese desserts (from low-fat cottage cheese), jelly.

It is allowed to diversify your menu with high-calorie products: dried fruits, candied fruits and berries, fruit purees and juices, various jellies, jams and preserves, marshmallows, marshmallows, marmalade, dark chocolate.

It should be taken into account that overeating and the presence of foods on the menu that irritate the mucous membrane of the stomach and intestines lead to gastrointestinal upset, lethargy and rapid fatigue. If your diet included heavy and high-calorie foods, you can forget about active training for 3 hours.

When can you eat?

It is recommended to eat food 1-1.5 hours before training and hydrate the body well with fluids. The body loses a lot of water during any exercise. Therefore, in the morning, 30-60 minutes before breakfast, you should drink a glass of clean water. It should be drunk before each meal and 1-1.5 after it.

How much and what to eat before training?

Nuances of a sports diet

The main source of energy before training is:

• carbohydrates;
• proteins;
• vegetable fats.

Carbohydrates to maintain blood sugar levels should be complex and have a low glycemic index. Flavored buns, pastries and cakes should not be in the diet. They will be replaced for inspiration and energy by vegetables and fruits, berries and smoothies, oatmeal and brown rice, nuts and whole grain bread.

Healthy and tasty. Soaking cleaned rice overnight and then steaming it for 10 minutes makes a great pre-workout breakfast. If you soak green buckwheat, you can eat it raw in the morning or steam it for 5-10 minutes in a double boiler.

Complex carbohydrates are found in durum wheat pasta and cereals. They should be included in the menu in the first half of the day so that the body can break them down by the end of the day.

Proteins are necessary to prevent muscle breakdown and for their speedy recovery, as well as for weight loss. Proteins should be combined with carbohydrates.

To replenish your body with proteins - sources of amino acids involved in the construction of muscle fibers, you can eat:

• lean meat and poultry (without skin);
• seafood (lean fish, oysters, squid, mussels and shrimp);
• low-fat dairy products: yogurt, cottage cheese, cheese.

Alternatively, in the morning you can have breakfast with cottage cheese with berries or a banana, an omelette of two eggs with vegetables, poultry (150 g) with grain bread (100 g), low-fat fish with vegetable salad.

Fats contain fatty acids. They are necessary to normalize metabolic processes. Therefore, you need to add any vegetable oil to salads, but no more than 2 tbsp. in a day.

For burning fat and losing weight?

Active and energetic girls and boys should definitely have breakfast, after drinking a glass of water with a few grains 30-60 before meals sea ​​salt and soda - 0.3 tsp.

Baking soda is needed for the following:

• replenishment of alkali and dilution of blood plasma and lymphoplasm;
• replenishing energy of lymphocytes - cells responsible for immunity;
• destruction of fungi and mold, poisons in the body;
• neutralizing acid and increasing the body's alkaline reserves;
• maintaining normal acid-base balance (pH - 7.35-7.47).

Sea salt contains many macro- and microelements: potassium and calcium, iodine and magnesium, bromine and chlorine, iron and zinc, silicon, copper and fluorine. The main thing is this:

1. Salt is rich in chlorine ions, which contribute to the production of hydrochloric acid, an important component of gastric juice. Drinking a glass of water removes waste gastric juice before breakfast. New gastric juice and fresh hydrochloric acid begin to be produced to process the foods that are to be eaten.
2. Sodium ions help contract muscle fibers and transmit nerve impulses.
3. Sodium and potassium help speed up metabolic processes in the body.
4. Iodine regulates lipid, hormonal and metabolic processes.
5. Calcium and manganese strengthen the immune system.
6. Zinc protects the reproductive system.
7. Iron promotes the formation of new red blood cells in the blood.
8. Magnesium does not allow allergies.

To lose weight before training, you need light foods that the body can quickly digest: vegetables, poultry, boiled fish, smoothies with vegetables, fruit salad, muesli, a mix of dried fruits and nuts, yogurt and other fermented milk products.

Sample pre-workout meal menu:

• boiled or steamed chicken or turkey breast meat, a piece of coarse bread or boiled rice - 150 g;
• low-fat steamed steak, baked or steamed potatoes (2 pcs.);
• omelette made from egg whites (3-4 pcs.) and oatmeal steamed overnight (200 g).

Cooking at home: 2 healthy recipes before starting training:

For gaining muscle mass

You should introduce 5-6 meals a day in small portions. Don't forget about a glass of water with salt and soda. Products - naturally low-fat and containing mono- or polyunsaturated fats, acids, fiber, microelements and vitamins:

• beef, rabbit, veal, poultry;
• Fish and seafood;
• nuts, peanuts and legumes;
• eggs and cereals;
• whole wheat bread.

Those with a sweet tooth will have to avoid oatmeal with sweeteners and flavors, and corn syrup should not contain high levels of sucrose and fructose. Alcohol is completely excluded. It is useful to drink cocktails made from milk, protein, fruits: raspberries, bananas, nuts, chocolate and other fruits.

Eggs are among the products of animal origin with the most high performance biological value: BC=1. It contains all the essential amino acids.

Eggs, as the most affordable universal product, are very important for the muscle building process: it accelerates their growth. Every muscle contains protein structures. their happen. To restore microtraumas, a highly biological protein is needed, i.e. with a complete amino acid profile so that the body absorbs more protein. This is why eggs are needed in the diet.

The shell makes up 10% of the egg. Protein - 55%, yolk - 35%. The yolk contains all the fats and ½ part of the total protein, most of the minerals and vitamins. Therefore, separating the white from the yolk is a mistake.

As for cholesterol, an egg contains 184 mg. It has been proven that it cannot clog the walls of blood vessels and be deposited in different areas of the body. Cholesterol itself does not directly affect the occurrence of heart disease. This role is assigned to saturated fats, which a person loads his stomach in addition to eggs. Saturated fat in egg - 1.6 g, if excluded harmful products- bacon, sausage and buttered toast, then eating an egg will only benefit the athlete.

Before strength training

You need to choose food taking into account the characteristics of the body:

1. Slender (thin) athletes who are not naturally inclined to gain weight can eat foods with large amounts of carbohydrates and proteins: buckwheat or rice, oatmeal or vegetables, meat, fish, eggs, cottage cheese and milk. Between the main food - fruits, berries or juices from them, watermelons.
2. Athletes who tend to gain fat should include the same amount of carbohydrates and proteins in the morning and afternoon, but exclude sweet and fatty foods. In the evening, you can eat dietary protein foods: low-fat cottage cheese, eggs, chicken breasts, vegetable salads and fruits.

For strength training The body will need energy in large quantities, and it is taken from foods with carbohydrates.

Light breakfasts of oatmeal or buckwheat porridge and fruit, cocoa or juice can be eaten an hour before training, and at least 2 hours should pass after a full lunch.

The body also needs carbohydrates immediately after training. The time spent on changing clothes and showering and on short rest is enough to restore the pulse and normalize blood circulation. After this, you can restore the expended energy with fruits or buckwheat porridge. After this, the body will need protein for muscle repair and growth.

If the workout takes place in the morning, breakfast may consist of the following dishes:

• oatmeal with protein powder(1 tsp) or oatmeal with grapefruit;
• 2 egg omelet, pepper and mushroom salad;
• turkey fillet (100 g), vegetables wrapped in cabbage leaves: pieces of purple onion, red pepper, tomatoes with a little mustard).

If you have to, then instead of vegetables in a cabbage leaf, you can eat buckwheat porridge.

To build muscle, girls and men must include buckwheat in their diet. This natural product is a healthy carbohydrate and does not cause an increase in blood sugar.

List useful properties The “queen of croup” is large, but for athletes it is necessary for the following:

• reducing plasma levels of bad cholesterol;
• due to routine - lowering high blood pressure;
• eliminates hypoglycemia, delays the decrease in blood sugar;
• use as dietary dish due to the high content of antioxidants and due to the absence of gluten;
• preventing constipation and speeding up the movement of food through the intestines;
• replenishing the body with B vitamins, minerals, especially iron, copper and magnesium. Copper promotes the synthesis of red blood cells, and magnesium helps relax blood vessels leading to the brain.

If the workout takes place in the evening, then combine foods with carbohydrates and proteins. For example:

1. Before training, add fish to buckwheat porridge or milk and apple to an egg white omelet. Immediately after training, eat a couple of bananas or oatmeal with nutritious drinks and low-fat cottage cheese (200 g).
2. Before training - baked chicken (150 g), sweet potatoes and broccoli. After training - cottage cheese (1/2 pack) and fruits: melon or ½ cup of berries, banana.

Before training when “drying”

an hour before class it is necessary to provide the body with “fuel”

You need to adhere to the basic rules:

• never start abruptly, but extend the gradual reduction of carbohydrates to a minimum, and the increase in proteins to a maximum for 2-3 weeks;
• during the first drying period (4-6 weeks), a low-carbohydrate diet is used, with protein should be 50-60%, fats - 20%, carbohydrates - 20-30%;
• During the second drying period, they adhere to a carbohydrate-free diet, protein increases to 80%, fats to 15-20%, carbohydrates are allowed up to 5%. The duration of this period depends on the athlete’s health;
• During the third period, they adhere to a carbohydrate-free diet + “drain” the water. At the same time, the diet contains predominantly proteins, a minimum of fats, and the liquid consists of distillate. If you are in good health, you can last one week. You can eat chicken breasts, low-fat cottage cheese, and keep fresh fruits and vegetables to a minimum.

A little about the benefits of cottage cheese and cheese

It is better to eat cottage cheese before and after training. Protein (18 g per 100 g of product) can be completely absorbed in 3 hours, and will provide energy for 5 hours.

Cottage cheese will replenish the blood with vitamins B, C, PP and microelements: potassium, iron, phosphorus, zinc.

When gaining weight, nutritionists advise including higher fat cheeses (9%) for snacks and after training. Cheeses with low fat content are suitable. They should be consumed 2 times a day: in the morning or during a snack: place a piece of cheese (up to 100 g) on ​​a piece of whole grain bread (100 g), add boiled quail eggs (4-5) and cover this yummy with a lettuce leaf.

Such snacks are healthy, and will not spoil your figure, and will keep it in good shape!

Is coffee and tea good for an athlete?

Many people are accustomed to drinking coffee or tea in the morning, without thinking about whether their use is beneficial or harmful. Both coffee and tea contain caffeine. According to some studies, coffee has more caffeine; according to others, on the contrary, black tea has more caffeine. He can excite nervous system and stimulate the production of adrenaline. Therefore, vigor and... a stress hormone appear, increasing blood pressure and aggressiveness. During this period, the body is in a state of euphoria and is ready to counteract aggression.

The caffeine in coffee has a short-term effect on the body, but has a more powerful effect than tea. But in tea, caffeine is absorbed by the body more slowly due to phenolic compounds. There are more of them in green tea than in black tea. Therefore, green tea is more conducive to the body's absorption of vitamin C, which is necessary for building muscle mass. Green tea also promotes fat burning, especially during the drying period, due to the antioxidant epigallocatechin gallate.

In the morning, tea or coffee will not add health to an athlete, especially on an empty stomach. They thin saliva and impair digestion. Coffee increases stomach acidity. Therefore, it is healthier to drink it with milk. Tea with milk is also healthier. For bodybuilders, it is preferable to drink green tea before training and during cutting. You can alternate green and black tea. Coffee is allowed on the menu, but only before short workouts- up to 60 minutes.

What not to eat before training

You should not eat foods that promote fat storage:

• such tasty but useless fast foods;
• innovations made from dough filled with meat, including manti and dumplings;
• sweet and fragrant cakes and pastries, rolls, buns and white bread, cookies and sweets;
• meatloaf, smoked and cooked sausages and sausages;
• fatty meat and fish, lard, smoked bird wings and thighs, pork underbelly;
• noodles, mashed potatoes and instant soup;
• various salty paraphernalia: popcorn and chips;
• salty and fried foods, fatty additives and sauces, mayonnaise and canned food.

Proper nutrition before exercise improves endurance muscular system and her rapid recovery. Products with the right content of proteins, fats and carbohydrates will help you use physical exercise for the benefit of the body 100%. You need to prepare food in advance so that you can eat properly and on time, and not come to the gym on an empty stomach or intercept harmful foods along the way - this will reduce all efforts to zero.

L carnitine - harm, reviews, how to take: