What to eat before training in the gym for weight loss, weight gain, muscle growth

Proper nutrition is the most important factor in achieving your bodybuilding and fitness goals before training. Success depends 60-70% on nutrition, and only 30% depends on exercises and training programs both in gaining muscle mass and in losing weight, that is, burning fat.

This article will teach you all about proper pre-workout nutrition, so please read the information provided here very carefully.

Please note: this article only covers the basic requirements and rules. But all people are different and based on this information you can create an ideal nutrition plan and tailor it to suit you.

Dependence of pre-workout nutrition on goals and intensity of exercise

The intensity of the exercise determines which energy source the body will use. It is more common to use a combination of fats and carbohydrates in the body, but the intensity of the workout will affect their balance.

The main source of energy during heavy weight training is carbohydrates. With aerobic exercise for weight loss, fats and carbohydrates will participate in the energy supply of the body in equal measure.

Nuances of a sports diet

The main substances responsible for a boost of energy and strength are carbohydrates, fats and proteins.

Basic principles of sports nutrition:

• Carbohydrates maintain blood sugar levels. Complex carbohydrates with a low GI (glycemic index) are recommended. It is necessary to avoid fluffy buns, pies and pastries, as refined sugars are used in their preparation. You can replace them with berry and fruit smoothies, oatmeal, whole grain bread and nuts.
• You can get complex carbohydrates from durum wheat pasta, eating them in the first half of the day so that they break down in the evening.
• Tea, juices and tea cannot replace water, so you need to drink at least 2 liters of water per day. Carbonated drinks are prohibited due to their high content of hidden sugars.

• Proteins prevent muscle breakdown and activate fiber restoration, simultaneously reducing the percentage of fatty tissue. It is these substances that provide a feeling of long-term satiety.
• Proteins supply the body with amino acids, which take part in the construction of muscles.
• To obtain proteins, you can eat lean, skinless poultry, seafood, dairy and fermented milk products with reduced fat content.
• A protein breakfast is prepared from low-fat cottage cheese with the addition of a carbohydrate-rich banana; omelet of 2 eggs with boiled chicken or vegetables; a slice of whole grain bread with fish and a salad of fresh vegetables.
• Fats consist of fatty acids necessary to stabilize metabolism. To obtain fat from the body, vegetable oil is added to salads in an amount of no more than 2 tbsp. l. per day.
• Consistency in the quantity and timing of food intake is important. You should eat 4-5 times a day.

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Top 5 Pre-Workout Products

Oatmeal

A good source of energy that is quickly absorbed by the body.

Brown rice and chicken breast

Brown rice is one of the best sources of slow-release carbohydrates, and chicken is an ideal form of lean protein.

Protein shake

A protein shake can be a good option for those who don't get enough protein from food or don't have the opportunity to eat a normal meal before a workout.

Peanut butter sandwich

Whole grain bread is an excellent source of complex carbohydrates, and peanut butter is high in protein, vitamin E and magnesium.

Energy bar with granola

An energy bar contains carbohydrates with different glycemic indices, which will be gradually absorbed by the body and provide you with energy in portions.

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When can you eat before and after training?

According to the recommendations of nutritionists, the optimal time to eat before starting a workout is 1.5-2 hours. A serving of food should consist of easily digestible proteins and slow carbohydrates, but contain a reduced amount of fat. If due to lack of time it is not possible to plan a full meal before training, you cannot refuse a snack.

A serving of cottage cheese with honey or a glass of fresh kefir with whole grain bread an hour before the start of classes will help out. If dizziness and weakness were noted during sports training, the next time you need to eat a small amount of fast carbohydrates before starting work in the gym: a ripe banana, an orange, an apple.

For burning fat and losing weight

What to eat before training, if its goal is aimed at burning fat, interests mostly girls. It is recommended to pay attention to the consumption of protein foods, which ensure the building of muscles and slow carbohydrates, which provide long-term satiety and a surge of vitality.

1.5 hours before fat burning training you can eat:

• steamed chicken breast with a slice of rye loaf and boiled rice - only 150 g;
• steamed veal steak with a couple of boiled potatoes;
• omelette of 3 egg whites with steamed oatmeal;
• steamed fish steak with 200 g of boiled asparagus;
• serving 200 g of cottage cheese with 1 tbsp. l. natural honey;
• fruit salad of apple, citrus and berries.

You should refuse to eat for 1 hour so that the body, by inertia, continues to burn its own fat reserves.

For gaining muscle mass

You should not eat foods indiscriminately before training. Food should be energy efficient and slowly digestible. To gain muscle mass, protein is essential, the amino acid composition of which contributes to high-quality and safe muscle building. At the same time, carbohydrates are also needed, which provide the athlete with energy.

List of products for muscle gain:

• beef tenderloin, poultry, lean pork;
• beans, dried fruits and any types of nuts;
• eggs in the form of omelettes or hard-boiled;
• whole grain breads and cereals;
• fish of all kinds and fresh seafood.

After sports, 15 minutes later you can eat a smoothie or an apple, drink kefir. It is better to eat dinner 1 hour after class.

Before strength training

Food should be taken no later than 2 hours before classes, as intense physical activity slows down digestion. A full stomach when performing approaches causes nausea and decreased activity.

Carbohydrates are needed for energy, and proteins, with the help of amino acids, provide anabolic “support” to working muscles. It is better to exclude fats, as they slow down the absorption of nutrients and take longer to digest.

Products that are best used before strength training:

• poultry with bran bread, rice or whole grain pasta;
• lean fish fillet or meat with baked potatoes;
• oatmeal porridge with omelette;
• cottage cheese with cornbread.

The volume of food should not be large so that you do not feel heaviness in the stomach later.

Before training when “drying”

In order for intensive drying training to be as productive as possible, you need to eat properly before classes.

Basic Rules:

• during the first 2-3 weeks, nutrition smoothly transitions from carbohydrate to protein;
• for the first 5-6 weeks, foods should be low-carbohydrate with 60% protein, 20% fat and 30% carbohydrates;
• in the 7th week, the percentage of carbohydrates decreases to 5, fats to 20, and proteins increase to 80;
• Then the water is “drained” in combination with a low-carbohydrate diet.

How many hours before the start of classes can I eat?

As mentioned above, eating should be done at least 1.5-2 hours before the start of the workout. In some cases, when an athlete's metabolism is slow, food should be taken 3 hours before the start of training. In any case, before starting your workout you should feel light and your stomach should not be full. Otherwise, all the blood in the body will accumulate in the stomach area, and energy will be spent on digesting food, and the body’s resources will simply not be enough for effective physical activity.

Digestion time of food

The question of how long before training you should eat is closely related to the time it takes for food to be digested in the body.

The food we prepare for consumption cannot be digested unchanged. In order for food to be digested and used for construction needs and energy costs, the body needs to spend a sufficient amount of time and effort. With the help of the digestion process, the human body is able to obtain building protein from amino acids of digested food, fat from fatty acids and glycerol, and the body transforms glucose into energy and stores it in the liver in the form of glycogen.

Digestion of food in the human body occurs under the influence of many factors. The chemical composition of the food consumed, the type and duration of cooking, the amount eaten, diet, state of the gastrointestinal tract - all this affects the degree of digestibility and time of digestion of food.

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The influence of heat treatment on the digestibility of products

So, how does heat treatment of food affect the rate at which it is absorbed by the body? Here's some important information for you:

• The digestibility of protein increases significantly when it is heated, as partial destruction of the structures of the protein molecule occurs (denaturation), which in turn leads to better breakdown of proteins by gastric enzymes.
• When animal fat is heated, its energy value is partially lost as it is rendered out of the product. When cooking fatty meat, more than 45% of the fat goes into the broth.
• Vegetable fat also undergoes chemical changes when heated. When deep-frying foods, thermal oxidation of vegetable oil occurs, and toxic compounds settle on the surface of the fried food.
• Heat treatment of potatoes helps convert the protopectin contained in it into a more digestible form - pectin. Excessive acidity can interfere with this process, so sauerkraut or other acidic product should be added to the soup after the potatoes have already been cooked.
• Raw starch cannot be absorbed by the body at all, so potatoes and Jerusalem artichokes must be subjected to heat treatment.
• Sucrose, contained in fruits and berries, is converted into glucose and fructose under the influence of temperature and acids.

Digestion time for main foods

To make it easier for you to decide which foods and how long before training you can eat, use the table below. It indicates the time it takes for the human stomach to digest certain types of food.

Along with the digestion time of food, a significant factor is the degree of its digestibility. For example, food of animal origin (proteins and fats) is absorbed in the body by approximately 90%. Fiber and food of plant origin are absorbed by the body on average by 60%, if the food is mixed - by 80%.

Egg white is considered to be the standard for food digestibility. It is absorbed in the body by approximately 98%. The high degree of digestion of egg white can be explained by the fact that the egg itself is a single cell and there are no intercellular spaces or connections in its structure. The same cannot be said about meat, since in order to digest meat protein, the body requires additional enzymes to “break” and digest these intercellular connections.

Recipes for healthy eating

Pasta with chicken and vegetables – recipe with photos

• 12.2 g Protein
• 2.1 g Fat
• 20.1 g Carbohydrates
• 135.8 kcal

20-25 min.

• #bell pepper
• #broccoli
• #second course
• #dietary
• #chicken breast
• #poultry
• #low calorie
• #dinner
• #roasting
• #vegetables
• #olive oil
• #paste
• #parsley
• #tomato
• #vegetable oil
• #onion
• #spices
• #dinner
• #garlic

Other recipes

The ratio of BZHU in the diet of athletes

The number of calories consumed per day is divided between three main nutrients:

• proteins – 30-40%;
• fat – 10-20%;
• carbohydrates – about 40-50%.

Moreover, the numbers fluctuate depending on the purpose for which the training will be conducted.

Criteria for choosing a suitable power supply:

• If you gain lean muscles at a normal pace, you can continue to eat at the same pace.
• If the mass does not grow, and there is no progress in the weight of the shells, it means that the amount of slow carbohydrates and proteins in the diet is increasing. Particular attention to breakfast and 2 meals a day after evening sports.
• If the fat layer is growing, and the muscles are lagging behind (this is noticeable by an increase in waist circumference, chubby cheeks and invisible abs), then you should reduce the consumption of fat and carbohydrates, replacing them with proteins.
• If you constantly feel tired, your workout slows down, and your hair and nails become brittle, you need to increase the percentage of carbohydrate foods and diversify the menu with polyunsaturated fats.
• The best way to determine the right path of the training process is to have a high appetite. During intense exercise, the body produces anabolic hormones that stimulate appetite. If there is no desire to eat, this means that the training is not going well.

Nutrition rules

Food portions should be small. Don't overload your stomach. You need to leave the table when there is still a slight feeling of hunger.

• Meals before training should be complete. You can't not eat before training.
• It's better to eat more than you need than not to eat at all.
• It is forbidden to eat fast food.
• If you don't have enough time, you can make do with low-fat cottage cheese or yogurt with banana.
• You need to eat at least 20 minutes before training.

Use sports nutrition. With their help you can easily and quickly replenish your body with vitamins and microelements.

Calculation of calorie intake

Once in the body, nutrients act as “fuel”: they give vitality, activity, and the ability to perform complex exercises. Their volume is determined by calories. The optimal number of calories ensures a harmonious physique, excellent health and proportional muscle development.

Correct diet. What can you eat before training?

Excess energy is stored in the “storage areas” of fat layers. Deficiency causes anemia, loss of muscle mass and apathy.

Harris-Benedict calculation formula

• BMR (the minimum amount of energy that the body requires for normal functioning) for men = 88.362 + (13.397 times weight in kg) + (4.799 times height in cm) – (5.677 times age in g).
• BMR for the fairer sex = 447.593 + (9.247 times weight in kg) + (4.330 times age in years).

Water

Before training, you need to drink enough water. If there is not enough water in the body, this leads to dehydration and loss of strength during training. Don't forget to drink two liters of water throughout the day.

It is best to drink pure water or a drink with sodium. It is necessary for fluid to remain in the body.

It is recommended to drink half a liter of water three hours before training, and ten minutes before training - a glass of plain water or a drink containing sodium.

And drink a glass of water every 15 minutes during training. You can add natural juice or mint leaves to clean water.

Authorized Products

What to eat before training, depending on its purpose, is described below.

If your goal is to lose weight:

• oatmeal (steamed), fruits, steamed buckwheat, vegetable salads without oil;
• steamed oatmeal with apple slices;
• boiled eggs;
• lean fish;
• skim cheese.

To gain muscle mass:

• turkey with pasta or rice;
• lean fish with boiled potatoes;

• from fruits: strawberry, apple, pear;
• a glass of whole milk.

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Omelette with vegetables

This dish is high in protein but low in carbohydrates. If you're doing an endurance workout, you can have grapefruit, granola, mixed dried fruit, or a banana as dessert.

Ingredients

• 2 eggs;
• 2 egg whites;
• 1 bell pepper;
• 1 onion;
• 250 g mushrooms;
• 75 ml milk;
• green onions or parsley;
• ¹⁄₂ tablespoon flour.

Preparation

Cut the onion into cubes and fry until transparent. While the onions are cooking, chop the mushrooms, place them in a frying pan and fry until the moisture has evaporated from them.

Cut the bell pepper into strips. Add to the pan with the onions and mushrooms and leave covered for 1-2 minutes until the peppers become soft. Mix eggs, whites, milk, flour and green onions, pour mushrooms and peppers with this mixture. Close the lid and cook until done.

Prohibited Products

In order for the training to be high-quality and useful, you need to stop eating certain foods.

It is better to exclude from the diet:

• alcohol in any form;
• useless fast foods;
• dishes made from combinations of dough and meat: manti, dumplings, pies;
• sweets, baked goods, candies and cookies;
• smoked meats: sausages, sausages and sausages;
• fatty meat with undercut, wings or thighs with skin;
• noodles, purees and instant soups;
• salty chips and popcorn;
• mayonnaise, canned food and mayonnaise-based sauces.
• cabbage, which causes flatulence or colic;
• legumes.

Overeating, like an empty stomach, will cause stomach pain.

Breakfast before training - yes or no?

Does it ever happen that you don’t feel like eating before a workout? Some people have no appetite . Diet and fitness experts' advice goes like this: Unless you're hungry early in the morning and have energy, you shouldn't force yourself to eat before working out. Although, experts still recommend eating breakfast before training . But if you feel tired in the morning, you need to choose the right diet . [1]

Sports nutrition: supplements and cocktails, rules for their use

Sports nutrition ensures quick saturation of the body with essential nutrients.

It is important not to substitute concepts and not to use sports nutrition as a replacement for a full meal, but only to supplement the diet.

Rules for using sports nutrition:

• Gainer and protein . If you don’t have time to eat, you can take 30 g of whey protein or the same amount of gainer 2 hours before the start of your workout.
• Amino acids . To build muscle, take 15 g of the BCAA amino acid immediately before starting training. Scientists recommend taking amino acids only when following a low-calorie diet.
• Fat burning complexes. If you intend to lose weight, fat burners are used 30 minutes before classes. MuscleTech - HYDROXYCUT Hardcore X (210 capsules per pack) and Universal Nutrition - Animal Cuts (sold in 42 packs) The complexes accelerate metabolism, warm up muscles and burn fat.

• L-carnitine is the most popular fat burning supplement. It helps in transporting fat cells to their disposal sites - the mitochondria of muscle fibers.

Yogurt with berries and granola

5PH / Depositphotos.com
This dish is loaded with protein from Greek yogurt and carbohydrates from berries and granola - a sweet mixture of oatmeal, honey, nuts and dried fruit. If there are no berries, it’s okay, granola covers the need for carbohydrates.

Ingredients

• 150 g Greek yogurt 2% fat;
• a handful of any berries;
• 50 g granola.

For granola:

• 2 cups oatmeal;
• 1 cup almonds;
• ¹⁄₃ glass of honey;
• a pinch of salt;
• 2 tablespoons vegetable oil;
• a pinch of vanilla sugar;
• ⅔ cup dried berries;
• ¹⁄₂ cup brown sugar.

Preparation

To make granola, combine honey, sugar, salt and vegetable oil in a saucepan. Heat over low heat until the sugar dissolves, then add vanilla sugar and cool. Mix oatmeal, dried berries, almonds and honey-oil mixture. Knead it with your hands until smooth.

Preheat the oven to 160 degrees, place the prepared mixture on a baking sheet and bake for 30 minutes. Ready granola can be stored in the refrigerator for up to two weeks. You can replace the ingredients and use a banana, different berries, nuts or dried fruits.

It is better to prepare granola in advance, for example on the weekend. If you don’t want to waste time on this, buy ready-made granola in the store.

Mix yogurt, berries and granola. A tasty and nutritious dish is ready.

Features of sports nutrition for different body types

What to eat before training depends not only on the purpose of the exercise, but also on the type of body structure.

For an ectomorph

Ectomorphs are people with an accelerated metabolism, due to which body weight is reduced and subcutaneous adipose tissue is minimal. Such athletes find it difficult to build muscle mass. However, a thin physique does not give an athlete the right to consume everything indiscriminately.

Nutrition principles:

• It is necessary to limit the consumption of “fast” carbohydrates, alcoholic beverages in any form, trans fats and carbonated sweet drinks.
• A balanced diet for an ectomorph should consist of 50% complex carbohydrates, 25% fats and 30% proteins.
• Be sure to consume protein cocktails, which can be replaced with gainers - a complex of carbohydrates and proteins. You should drink them 3 times a day before and after training.
• Stimulators for the production of the organic hormone testosterone are recommended for this type. These are Tribulus, Ecdysterone, Ecdisten. It is possible to take enzymes for better absorption of food.
• Ectomorphs eat 5 times a day to keep their metabolism from speeding up even faster.

• Calorie content can be increased to 4000 kcal during the period of muscle gain. You should not skip full meals and replace them with snacks.
• Ectomorphs can afford carbohydrates high in starch in their diet: rice, potatoes, beans.

For the endomorph

Endomorphs are people who tend to be overweight. They immediately gain fat, but it is difficult to gain weight. Due to the characteristics of the body, even regular high-intensity training will not help the body gain relief. Only diet will help an endomorph achieve a beautiful body with visible relief.

Nutrition principles:

• Endomorphs need to strictly monitor their diet.
• A calorie deficit is important. You need to reduce your calorie intake by 400-500 less.
• The reduction in caloric intake must be introduced gradually: every week by 10%. “Hungry” or mono-diets should be excluded, as it can destroy not only fatty tissue, but also muscle fibers.
• The basis of the diet is proteins in volumes of at least 50%. You should pay attention to lean meat without skin, fish and other types of protein and amino acids.
• The optimal amount of carbohydrates is 40%. Attention must be paid to the “slow” types.
• Fats cannot be completely eliminated, since they are suppliers of Omega-6 and Omega-3 acids in a ratio of 10% of the total diet.
• Fast food, chocolate, pies and baked goods, carbonated drinks and starchy carbohydrates are contraindicated, as such products cause a feeling of hunger and quickly require additional calories.
• Meals are needed 5-6 times a day in small portions. Normal calorie content: 300 kcal for men and 200 kcal for women.

• The basis of the menu is fibrous carbohydrates: green vegetables, lean fish, fillets, egg whites, cheeses, rabbit and turkey.
• From sports nutrition, you need to pay attention to fat burners, for example, L-carnitine, which warms up muscles and accelerates metabolism. Also effective are Lipo-6x, Tight Hardcore and Thermofuse, which can be taken for no more than a month.

For mesomorph

Mesomorphs are people with an optimal metabolic rate. With a sedentary, sedentary lifestyle, such people quickly gain excess weight, and when training in the gym they immediately get in shape.

The figure of a mesomorph becomes sculpted and toned under the following conditions:

• The basis of the menu is complex carbohydrates, which should be consumed in the amount of 60% of the total volume.
• Simple carbohydrates such as flour products, sugar, cakes and pastries are excluded.
• You should pay attention to the glycemic index. Preference is given to products whose GI is 60 units and below.
• It is better to eat oatmeal, buckwheat, rice, pearl barley and millet.
• To enrich the diet with fiber, vegetables are introduced into the diet in any prepared form.

• Animal and plant proteins – 30%. Proteins are found in fish, dairy products, meat, milk, and cottage cheese.
• It is important to completely avoid trans fats, which are found in lard, pork, snacks and fast food.
• In order for a mesomorph to lose weight, you should limit the number of calories consumed per day.
• For a beautiful figure, the caloric intake of food should not be exceeded. You should eat 3 times a day with 2 light snacks.
• Protein shakes are required in the proportions of 1.5 g of protein for every 1 kg of body weight.
• BCAA amino acid restores muscles.

What to eat before training to lose weight

Let’s now figure out what to eat before training to burn fat.

• those who want to lose weight should eat at least 2 hours before physical activity;
• it is recommended to reduce the amount of protein in food to 15 g, carbohydrates to 20 g;
• when losing weight, it is better not to include fats at all in the pre-workout snack;
• The caloric content of dishes should be about 250-300 kcal.

There is an opinion among doctors and nutritionists that exercising on an empty stomach helps you lose extra pounds faster because it increases the mobilization of fatty acids and metabolism.

This statement is true for morning cardio training on an empty stomach (jogging) or when doing bodyflex exercises. If training takes place in the evening, fasting for the whole day is dangerous to health and will not significantly affect the process of losing weight. But weakness and dizziness when doing exercises are guaranteed.

To burn fat before training, it is recommended to eat foods high in protein and carbohydrates:

• lean meat (poultry loin, pork tenderloin);
• fish;
• legumes;
• products made from whole grain cereals (porridge, pasta, diet bread);
• non-starchy vegetables: zucchini, cabbage, cucumbers, peppers;
• fruits: green apples, oranges, grapefruit.

The ideal option is to eat a portion of steamed fish with broccoli.

You can make a sandwich from whole grain bread with boiled meat, lettuce and a slice of tomato.

For breakfast before your morning workout, it’s good to eat a bowl of buckwheat or oatmeal with fruits and nuts, or make an omelet from egg whites.

A favorite dish from the menu of slender Hollywood beauties is bean salad . Incredibly light yet nutritious, this salad is perfect for an evening pre-workout snack.

It is prepared simply:

1. Tear the lettuce leaves with your hands.
2. Cut the boiled turkey (chicken) fillet into cubes.
3. Add red beans (boiled or canned).
4. Season with lemon juice and wine vinegar.

All products are taken in approximately equal proportions and mixed. You can add mustard or a couple of drops of olive oil to taste and eat the salad with a slice of wholemeal bread.

Can I have coffee?

strong coffee 30-40 minutes before training . The caffeine it contains, a natural energy booster, increases endurance, speeds up metabolism and has a fat-burning effect by increasing body temperature and producing adrenaline.

It has been proven that coffee stimulates blood circulation in the muscles, which also has a positive effect on the quality of training and prevents soreness (muscle pain) after it.

In addition, caffeine is also found in tea. Remember that before going to the gym, drinks containing caffeine should be drunk without sugar or milk ! You should avoid them if you are prone to arterial hypertension.

The benefits of cottage cheese and cheese for an athlete

What to eat before training to enrich the body with protein is described later in the article.

The effect of cheese and cottage cheese on the body:

• Cottage cheese is consumed before and after training. The proteins in it are absorbed in 3 hours, and the energy remains for 5 hours.
• Cottage cheese saturates the body with vitamins PP, C, B, as well as iron, zinc, potassium and phosphorus.
• To build muscle mass, as recommended by nutritionists, you need to eat cheese with a fat content of 9% for a snack.
• For weight loss, softer varieties of cheese with high fat content are used only in the morning. The cheese is served with quail eggs and lettuce.

Simple Pre-Workout Meal Recipes

So, we have figured out the basic rules of nutrition before training. Now let's see what you can cook, besides another portion of buckwheat with boiled breast (which, I'm sure, is already making you sick).

Rice and vegetable salad

Ingredients:

• 200 g mixture of red and brown rice;
• 1 ripe avocado;
• 2–3 radishes;
• lettuce leaves;
• 1 boiled egg.

For refueling:

• 1 tbsp. l. linseed oil;
• 1 tsp. balsamic;
• lemon juice;
• grainy mustard.

Preparation:

• Boil rice until al dente;
• cut the avocado into cubes, radishes into slices;
• Tear the greens into pieces;
• cut the egg in half;
• make the dressing by mixing the ingredients;
• mix all ingredients, season with sauce, top with half an egg and herbs.

Peach mousse

Ingredients:

• 1 peach;
• 1 raw egg white;
• 100 g low-fat cottage cheese.

Preparation:

• puree the peach in a blender;
• beat egg white;
• Mash the cottage cheese with a fork or lightly beat in a blender;
• mix egg white, peach puree and cottage cheese.

If you don’t have time to prepare culinary delights, you can make a simple “sports” snack.

Fitness sandwich “California”

Ingredients:

• 50 g boiled turkey breast;
• 1/2 avocado;
• 1 slice of whole grain bread;
• 1–2 lettuce leaves;
• 1/2 tomato.

Preparation:

• Peel and remove the pit from the avocado;
• puree the avocado pieces in a blender;
• cut the tomatoes into thin slices;
• cut turkey breast;
• put lettuce leaves on the bread;
• then lay out the turkey pieces;
• spread with a layer of avocado puree;
• Place tomato slices on top.

Is coffee and tea good for an athlete?

Coffee contains caffeine, which can disinhibit the nervous system and stimulate the production of adrenaline for vigor and athletic aggression. Caffeine has a short-term effect on the human body. Green tea enriches the body with vitamins A and C, which are required for muscle growth.

Antioxidants in the composition promote fat burning. These drinks will not bring health to the athlete, especially if consumed on an empty stomach, diluting saliva and reducing the speed of digestion. It is better to drink black tea with the addition of milk, alternating with freshly brewed green tea. Coffee is allowed no later than 1 hour before sports.

Meal time

Particular attention should be paid to this factor. If you want to get good results, you need to eat three hours before training. Situations are different.

Sometimes it is not possible to eat a full meal in three hours, then in this case the portions of food should be smaller and the food should be easily digestible.

Is it possible to eat sweets?

What an athlete should eat to lose weight and gain muscle tissue is already known, but whether it is possible to consume sweets before training, and what types to choose, is described below.

Authorized products:

• natural honey;
• dried and fresh fruits;
• marmalade;
• marshmallows and marshmallows;
• a slice of dark chocolate;
• halva;
• candied fruit;
• cane sugar.

To prevent the consumption of sweets from negatively affecting the body, it is important to follow a regime, eating sweets in small portions in the first half of the day.

Why is it important to eat before exercise?

Carbohydrates are the fuel that allows us to perform at our full potential. There is a common misconception that you can show up to class on an empty stomach and perform just as effectively thanks to the glycogen stores in your muscles and liver (our reserve reserve of carbohydrates for exercise and in case of hunger).

But there are two traps here: firstly, glycogen reserves are limited, and for an ordinary person they will last about 90 minutes, and then an inevitable decline in productivity and a feeling of weakness in the body will follow. Secondly, the depletion of one’s own reserves of polysaccharides will require a long time to restore them.

That is why eating before training is a guarantee of its successful completion and adequate recovery of the body after completion of training, and it does not matter when you train - in the morning, at lunch or in the evening.

Pre-morning workout supplements

Nutritional supplements are a quick source of nutrients. Their advantage is that they replenish important nutrients . In addition, they can be consumed on the way to your morning workout. They will save you time which you can use to sleep.

Stimulants , such as caffeine or caffeinated green tea, can also give you energy in the morning. Because caffeine can improve both performance and strength , it also relieves fatigue and stimulates fat burning. [9] [10] It can be found in tablet form, tea, coffee, or in RTD drinks and pre-workout supplements. Find out how you can optimize your workouts with caffeine here.

Beta-alanine is also a suitable pre-workout supplement. It is an amino acid that improves performance and endurance, especially during high-intensity exercise. At the same time, it relieves fatigue and increases the supply of carnosine in the muscles. [11] [12] [13] Find out more about the use of beta-alanine in sports in our article.