For several weeks, visit the gym, but notwatch the results in the form of weight loss? Now answer the question: "What do you eat before training?". This is an important factor. Today we will talk about how to eat right before training to lose weight or gain muscle mass.
Meal time
The success of training for 60-70% depends on nutrition.You can devote a few hours to gymnastics or performing exercises with weights, but never achieve visible results. Do you know this situation? From what you eat before training, much depends.
About proper nutrition and suitable products wewe'll tell you later. In the meantime, you should determine the optimal time for eating. The expression "before training" does not at all mean that you need to use certain foods 5 minutes before classes. First, with a full stomach, it is inconvenient to do the exercises. Secondly, the physical load will slow the digestion process. Thirdly, there may be a belch, drowsiness and a feeling of heaviness in the stomach.
Professional athletes and fitness instructorsadvised to eat 2 hours before classes. Some girls and boys prefer not to eat anything at all. But they make a huge mistake. Training on an empty stomach will not be effective. And all because of the lack of necessary resources. Food before exercise should be easily digestible and saturating the body with energy. You can just drink a geyner or have a small batch of cottage cheese.
What to eat before training
The body of a person involved in sports,needs carbohydrates. They will be used by the muscles during training. A small portion of protein serves as the main source of amino acids, which create an anabolic "prerequisite". As for fats, then in the pre-training menu they should not be. They slow down the metabolic processes that occur in the body. And fats do not allow carbohydrates and proteins to be absorbed into the blood.
Caloric content and volume of food
What to eat before training, aimed atincrease in muscle mass? The set of products can be the same as for a normal breakfast (lunch). The main thing is that the body gets enough calories. The energy consumption of different people may differ. Here factors such as the age, sex and physique of a person are taken into account.
Recommended caloric intake before exercise:
- for men - 300 kcal;
- for women - 200 kcal.
Important components of the diet
When compiling any diet or nutrition system, proteins, fats and carbohydrates are taken into account. What should you eat before training? And in what quantity? You will now find out about this.
Carbohydrates
Do you want the training to be successful?Then you need to consume 40-70 grams of slow carbohydrates. They are called so because of the low rate of splitting into monosaccharides. For an organism this is the best source of energy. And the safest. If a couple of hours before training you eat foods that contain complex carbohydrates, you will get a charge of vivacity for several hours. This is what you need for intensive training.
Products with low carbohydrate content (10 to 40 g per 100 g of product):
- grapes and apples;
- beets and potatoes;
- fruit juices (without any additives);
- curd cheese curd.
Vegetables, peas, beans and rye bread contain 40-60 g of carbohydrates (in 100 g). And the leaders in the content of these substances are corn flakes, rice, buckwheat, oatmeal and other porridges.
Proteins
During training, the muscles tend toincrease in size. To conserve the anabolic state, you need to consume proteins. They, in turn, contain amino acids - substances involved in the processes of restoration and building of muscle fibers.
The source of protein is the following products:
- Cottage cheese, milk, cheese and eggs.
- Turkey, goose meat, chicken.
- Lenten pork, beef and veal.
- Salami, boiled sausage.
- Trout.
For one meal, you can eat no more than 20-30 grams of protein.
Fats
In the ration of the athlete should not be presentonly proteins and carbohydrates. Without fats, too, not do. But this does not mean that you need to eat high-calorie food. We are interested in vegetable fats. They will not cause any harm to the figure and will not reduce the effectiveness of training. Ideal for olive and flaxseed oil, as well as fish oil. These products contain polyunsaturated acids (Omega-3).
"What to eat before training?"Is not the only issue that interests people involved in sports. Drinking regime should also be observed. Water is simply necessary for the human body. And athletes especially. Daily rate - 2 liters of water (without gas).
During sports, we lose a lot of fluid.Therefore, it is necessary to replenish its reserves. For 1 hour before training, women can drink 0.5 liters of water, and men - 0.8 liters. Not in a gulp, but in small sips.
Another important point - electrolyte-saltbalance. When performing aerobic exercises, a large number of minerals are lost. To restore electrolytes, you must drink some salted water before training.
What you need to gain muscle mass
Do you want your body to become elastic and embossed?Then anaerobic exercises will be suitable for you 2-3 times a week. What is before training? To restore and synthesize muscle fibers, slow carbohydrates and proteins are needed.
Half an hour before the start of classes you can eat:
- one fruit (for example, an apple or a pear);
- a pinch of berries with a low glycemic index (strawberries, black and red currants and others);
- drink it all with a protein drink, preferablySerum (thanks to him, the food will be quickly absorbed by the body and become a source of energy); the amount of beverage is calculated by the formula: 0.22 ml per 1 kg of weight.
Weight loss training
The goal of attending the gym is to lose weight?You need aerobic training. To obtain visible results, one rule should be observed: the calorie consumption should be greater than their consumption. But this does not mean that you should not eat before exercise. What do experts recommend?
As with muscle mass, you need to eat for 2hours before the classes start. But the amount of carbohydrates and proteins will be different. They need to be consumed less to avoid the appearance of excessive glycogen in the muscles. Optimum amount of protein - 10-15 grams, and carbohydrates - 15-20 g. Do not go beyond this framework.
If you do not eat before training, then do notYou can perform exercises with the intensity necessary for burning fatty deposits. Too dense breakfast (lunch) shortly before classes, too, will not do. After all, the body will spend the energy of food, not excess fat.
For a couple of hours before the workout, you need to make a meal with the following composition:
- 15 g of carbohydrates and 12 g of protein - for men;
- 10 g of carbohydrates and 7 g of protein for women.
Such a diet will provide energy, whichenough to maintain the intensity at the beginning of the class. This is known to any fitness coach. After a few minutes, the body will draw energy from fat stores, which, in turn, leads to a reduction in body size and weight loss.
An additional stimulator of the process of losing weightcan become a glass of strong green tea. Drink it for half an hour before classes. The components that make up this drink contribute to the enhancement of the secretion of norepinephrine and epinephrine. As a result, muscles use fat from fat deposits as a "fuel".
Prohibited products
Now you know what to eat before training.It remains to list the products that athletes do not need to use. It's about fatty foods. Harmful for training are: fried potatoes, donuts and pies, fatty meats, chips and any fast food.
