Food before a workout should contain carbohydrates, proteins and do not contain fats (preferably not more than 3 grams).
Nutrition before, during and after training carbohydrates before training needed in order to load glycogen bins and provide muscle and brain energy. During training, the fuel is burned very quickly, and we need it to be glycogen, because of the fat body can not supply the required amount of energy (due to lack of oxygen).
Proteins before exercise would not be a source of energy, they will be a source of amino acids to working muscles. As a result, immediately after exercise in muscle protein synthesis increases dramatically.
Fat in the diet prior to exercise should be absent, because the fat in the diet slows gastric emptying and rate of digestion. Fatty foods in the stomach longer, and if she will be there is during training, it can cause cramps, nausea and belching.
# The classic meals before a workout will be the following: poultry (turkey, chicken) with a coarse grain and rice
# Low-fat steak and potatoes
# Scrambled egg white with oatmeal
Calorie meal should be normal, the same as all your other meals. Bulk food (a large portion of salad or bowl of soup) is better to eat for an hour or two before your workout, so she had time to digest and the stomach was empty. Denser foods can be eaten in 30 minutes-an hour before the workout.
If you exercise to increase muscle mass, then for 30 minutes before your workout, eat a fruit of large size with a low glycemic index (apple, pear, strawberry or any berry) and wash down his protein drink (best of the whey protein (whey protein powder)). Calculation of the protein in this cocktail is as follows: 0.22 g of whey protein per kilogram of body weight. For example, if you weigh 68 kg, in the cocktail (mixed with water) should be 15 grams of protein.
Also, for 30 minutes before your workout, drink a glass of strong black coffee (with sugar substitute can be, but not with cream) or very strong green tea. This will help the secretion of epinephrine and nor epinephrine, which mobilize fat from fat cells, so the body can use it as fuel. Thus, during training, you burn more fat and less glucose, glycogen and amino acids. Fatigue during exercise comes much later. The head would be better to think, and you can train more intensively. The effect of coffee before a workout lasts about 2 hours.
Immediately prior to exercise it is better not to eat anything, because physical activity detracts from the digestive system (stomach rhythmic contractions that digest food). In an extreme case, if you are very hungry, you drink a glass of protein shake or milk.
Nutrition before, during and after training carbohydrates before training needed in order to load glycogen bins and provide muscle and brain energy. During training, the fuel is burned very quickly, and we need it to be glycogen, because of the fat body can not supply the required amount of energy (due to lack of oxygen).
Proteins before exercise would not be a source of energy, they will be a source of amino acids to working muscles. As a result, immediately after exercise in muscle protein synthesis increases dramatically.
Fat in the diet prior to exercise should be absent, because the fat in the diet slows gastric emptying and rate of digestion. Fatty foods in the stomach longer, and if she will be there is during training, it can cause cramps, nausea and belching.
# The classic meals before a workout will be the following: poultry (turkey, chicken) with a coarse grain and rice
# Low-fat steak and potatoes
# Scrambled egg white with oatmeal
Calorie meal should be normal, the same as all your other meals. Bulk food (a large portion of salad or bowl of soup) is better to eat for an hour or two before your workout, so she had time to digest and the stomach was empty. Denser foods can be eaten in 30 minutes-an hour before the workout.
If you exercise to increase muscle mass, then for 30 minutes before your workout, eat a fruit of large size with a low glycemic index (apple, pear, strawberry or any berry) and wash down his protein drink (best of the whey protein (whey protein powder)). Calculation of the protein in this cocktail is as follows: 0.22 g of whey protein per kilogram of body weight. For example, if you weigh 68 kg, in the cocktail (mixed with water) should be 15 grams of protein.
Also, for 30 minutes before your workout, drink a glass of strong black coffee (with sugar substitute can be, but not with cream) or very strong green tea. This will help the secretion of epinephrine and nor epinephrine, which mobilize fat from fat cells, so the body can use it as fuel. Thus, during training, you burn more fat and less glucose, glycogen and amino acids. Fatigue during exercise comes much later. The head would be better to think, and you can train more intensively. The effect of coffee before a workout lasts about 2 hours.
Immediately prior to exercise it is better not to eat anything, because physical activity detracts from the digestive system (stomach rhythmic contractions that digest food). In an extreme case, if you are very hungry, you drink a glass of protein shake or milk.
