What to eat before training?
By "pre-training meal" we mean food or foods that contain a variety of nutrients. But what does that mean?
Such food or food should be consumed approximately 2 to 3 hours before each training, as it may also include the following benefits:
More Energy - Increasing the glycogen content before training can significantly increase your energy level. Managing intensive training can sometimes be very challenging. If you suffer from a lack of strength and energy, the bug may be eating. If you are on a diet low in carbohydrates, the glycogen stores in your body are also low. Try a lot of carbohydrates before each training, which gives you much more energy.
Protect Your Muscles - If you enjoy hard workouts and use heavier weights, your body is in a catabolic environment. In this case, muscle tissue may be decomposed so that the body can be used as a source of energy. Proper nutrition with sufficient nutrients before training can effectively reduce or even suppress such a condition.
Increase Muscle Growth - Consuming protein before training slowly releases enough calories to gradually increase muscle growth.
If you are trying to lose or reduce the amount of fat in the body, do not forget to adjust the amount of calories in the diet before each workout.
What and when to eat before training.
If you want to eat the best quality and the best food before training, it is first important to understand the rate of digestion of individual substances.
Fat man spends about 6 to 8 hours, protein 3 to 4 hours, and carbohydrates about 2 to 3 hours (depending on the type of carbohydrate food).
The digestion is essentially the time that is needed to move food from the stomach to the intestines. Total elimination of food may take from 24 hours to several days.
How your meal should look like before training.
Protein - whey protein, lean meat, low fat milk products, fish, seafood.
Carbohydrates - whole grains, rice, potatoes, fruits and vegetables.
Protein + carbohydrates - beans, lentils, legumes, peas, quinoa, buckwheat.
Fats - avocados, olives, vegetable and animal oils, flax seeds, butter.
Protein + fats - bovine meat, dairy products, eggs, salmon, nuts and seeds.
Fats - Fats are the longest, so your pre-training meal should not contain much fat.
Proteins - Every meal before training should contain high amounts of protein to prevent muscle catabolism. By consuming high-quality protein before training, you can give your body amino acids. Amino acids, especially those with a branched chain, effectively prevent muscle breakdown while helping to restore and grow muscles.
Carbohydrates - In general, carbohydrates are divided into two basic types: simple and compound. Simple carbohydrates contain a high glycemic index, composite carbohydrates have a lower glycemic index. Which carbohydrates should be consumed before training? It all depends on your goal and time. Simple carbohydrates are a great choice 30 to 60 minutes before training because they give the body energy in the form of glucose. However, complex carbohydrates also play an important role in energy metabolism. By eating low glycemic carbohydrates about 2 to 3 hours before training, you can give your body a slow energy source. This means that during your training the energy will gradually decrease and you will not be destroyed right in the middle of the training.
Ideas for pre-training food.
Ovine flakes mixed with protein.
Omelette of 2 whole eggs and 2 egg whites with pepper, onion and low fat cheese.
Wrap with turkey ham and vegetables.
Grilled chicken with horseradish and asparagus.
Get plenty of water! Sufficient dehydration helps optimize performance.
If you often feel that you are not longer than 3 hours after your last meal, try to get more food before training. Go for fruit, yoghurt, or try a protein shake.
For those who do not have time to eat before training, a simple BCAA drink can help, which can improve performance and protect the muscles for their catabolism.
Food before training - Chicken, rice and vegetables.
Maybe it sounds stereotypical, but this triple combination is really one of the most popular classic meals before training. By combining high-quality proteins and complex carbohydrates, this meal can provide a number of amino acids. This meal should be consumed about 2 to 3 hours before training.
Eating before training - Greek yoghurt and dried fruit.
Dried fruits contain a large amount of carbohydrates and have a high calorie content. However, it is a good source of simple carbohydrates that are effective as a quick source of energy. In combination with the Greek yogurt of the body, you can also supply the necessary amount of protein to help optimize your training. Take this meal 1 to 1.5 hours before training.
Meals before training - Gourmet and oatmeal.
Fruit mash and oatmeal are the best choice before training. This meal contains complex carbohydrates and is also a great source of beta glucan soluble fiber. If you eat oatmeal before your training, you will satisfy your hunger during training and at the same time you will get a great source of slow energy release. A great tip is to add protein powder to the oatmeal to obtain a large source of protein and amino acids.
Food before training - Fruit smoothie.
Fruit smoothies provide people with a range of nutrients that are needed for health and well-being, but they are also full of carbohydrates, including fructose. Smoothies are often high calorie, and are rather a meal than beverages. They are excellent pre-training food, they also provide a good and fast source of energy. Smoothie should be drunk about 30 minutes before training.
Meal before training - Wholegrain bread, sweet potatoes and brown rice.
These three foods are great sources of carbohydrates, which should be consumed about 2 to 3 hours before training. Combining these foods is also an excellent source of protein and energy.
Omelette and protein shake are also a great choice. If you're on the move or rushing, a protein drink will solve all your problems before training.
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