The main goal of training is to form a beautiful and healthy body. And in achieving this goal one of the key roles is played by what you eat. Especially a lot of questions are raised by the organization of nutrition before a workout: is it possible to eat before a workout, and if so, how much and what is better to eat, so that the workout was effective and safe for health. For those who want to lose weight, it seems most natural to train hungry and thus create a caloric deficit. Therefore, the very first and most pressing question that many people worry about is whether they should eat before a workout at all.
Food before training: to eat or not to eat?
It is commonly believed that aerobic exercise on an empty stomach helps to burn fat more effectively than a whole hour of cardio after a meal. And it’s true: oxidation of fats is faster in this case. But where does this give you the strength and energy to exercise? The energy starts to be spent at the expense of muscle tissue, not only from subcutaneous fat. So if you hope to lose weight by refusing to eat before exercising, remember that you are likely to lose muscle tissue. So, training on an empty stomach is a myth that can not only reduce the effect of exercise, but also harm your health.
Another important aspect of eating before a workout is getting sugar. Anyone who has exercised hungry knows for himself that after half an hour, a slight dizziness, fatigue and lethargy begins. And this fatigue is not from the fact that you are effectively engaged, but from an elementary lack of sugar in the blood, which comes into the body with food. So the answer to the question “should you eat before training” is the same: it is simply necessary for energy, growth of muscle tissue and muscle protection.
What to eat before training: composing a menu
So, eating before training is the basis for maintaining muscle mass. In addition, it is a source of energy necessary for active movement, as well as protecting the body from possible dehydration. And so, standing in front of the fridge, we wonder: what foods can we eat before a workout?
To form a menu and have a clear idea of nutrition before a workout, so that it goes effectively, it is necessary to know what effect the main components of those foods that you eat have on the body.
Pre-workout foods: what proteins, fats and carbohydrates do
The main components of food are proteins, fats and carbohydrates.
Protein is involved in building muscle tissue, and protects it from micro-tears, sprains and bruises during exercise.
Carbohydrates provide up to 70% of the energy that is then expended during exercise. They increase blood glucose levels, which increases strength and endurance and decreases stress hormones (cortisol). Carbohydrate-containing products have what is called a glycemic index, which shows the rate at which the product is broken down in the body. A person needs foods with a low glycemic index before a workout. They contain more fiber, essential naturally occurring glucose and are slowly broken down, giving energy to the body long and evenly. These foods include oatmeal, vegetables, and sweet potatoes.
The amount of fats should be minimal, because they are difficult to digest. In addition, it is better to choose fats of vegetable origin, so as not to interfere with the flow of nutrients into the bloodstream.
The proportions of substances are approximately as follows: carbohydrates 55-60 percent, proteins 25-30 percent, fats 10-15 percent, depending on the type of workout.
Basic pre-training menu rules
Balance Protein, Fats and Carbohydrates It is important to watch your diet depending on your training goals.
If you have a long workout (more than 1.5 hours), focus on complex carbohydrates, which take a long time to break down.
Naturally, if you are going to do weight training, then protein should be at the heart of your pre-workout menu.
If your goal is to lose weight, you need to watch your calorie balance to spend more than you get. Complex carbohydrates found in vegetables, cereals, and wholemeal flour should form the basis of the menu.
Gain or lose?
The ratio of calories gained to calories spent also depends on the goal: when losing weight, you need to spend more than the body gets with food. If gaining weight is the main goal, the calories received should be enough to build muscle tissue.
Water
It is recommended to drink at least half an hour before meals so as not to interfere with digestion, and half an hour after meals.
What you can eat before a workout
Protein: poultry (chicken, turkey), lean white fish (tuna, cod, mullet, carp), eggs, cottage cheese.
Sources of complex carbohydrates: vegetables (celery, lettuce, carrots), potatoes, rice, cereals, legumes.
Plant-based (omega-3) fats: flaxseed oil, olive oil, fish oil.
It is better to schedule a meal an hour and a half before your workout. If you did not manage to eat on time, you can have a snack: a banana, yoghurt or low-fat cottage cheese as well as healthy sweets: prunes, dates and figs are good.
As for strong coffee, it is often used as an additional stimulant that can improve the nervous system, increase endurance and mobilize the breakdown of fat cells. But it is necessary to remember that coffee is not recommended to be consumed on an empty stomach.
What to eat before a workout is not allowed.
As already mentioned, you should not eat fatty, high-calorie food: it simply will not allow the proteins and carbohydrates necessary for the body to be absorbed and absorbed into the blood. Therefore, it is better to refrain from the temptation to snack on fatty, salty and sweet foods:
No matter how many opinions there are on the subject of pre-workout nutrition, it is always necessary to proceed from personal characteristics such as weight, health condition, contraindications (including allergies), etc.
Example pre-training menus
By preparing properly before a workout, you can improve your results and help your body recover.
Choose a snack with a low protein content that digests quickly. For example, with whey protein.
Drink 450-600 ml of water or electrolyte to restore water balance.
Refresh yourself 1-2 hours before your workout to maximize your productivity, performance, and begin your body’s recovery quickly.
You should start your workout with enough nutrition to perform at your best, taking into account the duration and intensity of your workout.
Pre-workout snack
Can’t find a snack to your liking? Try one of these ways to get a quick snack.
180 m orange juice + ½ spoonful of protein powder
Greek yogurt + 1 cup berries
Mixture: 1 cup high fiber cereal, 2 tablespoons dried fruit, 2 tablespoons nuts
½ nutritional bar
½ turkey sandwich on whole grain bread + fruit
½ sandwich with peanut butter and jam
Small cup of cereal with milk and ½ banana