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.
Is it possible to eat before training in the gym if you want to lose weight?
Everyone knows that in order to lose weight, you need to reduce your intake and increase your calorie expenditure. This is achieved by limiting the amount of food consumed and increasing physical activity. However, many people who are losing weight make a serious mistake when they begin not only to limit their diet, but to refuse certain meals, thinking that this will speed up the weight loss process.
In fact, fasting not only cannot help you lose extra pounds, but can also contribute to weight gain.
In this regard, it becomes obvious that eating before training is not only possible, but also necessary. In addition, eating shortly before exercise is not only an important component in losing weight, but also provides the body with the energy reserve it needs to perform exercises in the gym.
The best pre-workout meal option is a protein-vegetable dish, because protein is the building material for muscles, and the slow breakdown of complex carbohydrates contained in vegetables helps to increase energy, strength, endurance, performance, and also reduce injuries.
Proper nutrition after training
As experiments have shown, the post-workout window during which nutrients are better absorbed opens plus or minus for 24 hours. That is, after training, you need to consume plenty of proteins, fats, carbohydrates and vitamins and minerals within 24 hours. Minerals and vitamins themselves do not directly affect muscle growth. They act as catalysts, their task is to stimulate the processes of conversion of proteins and other nutrients into muscles.
That is, after finishing your workout, you can drink water, preferably mineral water, to restore the loss of water and minerals during the workout. And then at home after an hour or two, calmly eat carbohydrates, for example, potatoes or rice along with proteins (eggs, meat) and it would be nice to add vegetables.
Second meal after training
As you understand, 1 - 2 hours after finishing your workout you should have a full meal. That is, the diet should consist of proteins and carbohydrates to restore energy. After 1-1.5 hours, you should already have a second meal after training, which should consist mainly of proteins, especially if it’s getting close to night. That is, the diet should consist of: cottage cheese, eggs, possibly chicken, but it’s better not at night, milk, a protein shake. Everything is to your taste and pocket size.
Attention! If there are still 2-3 hours before bedtime after the second meal, then you will need to eat again.
Eating before bed
Scientists advise taking liquid foods. It could be a protein shake. It is quite possible to eat casein protein at night. Or take 150-200 grams of low-fat cottage cheese, it essentially contains casein. This way you will help recovery and protein synthesis. Plus, the body needs energy to warm the body during sleep, maintain breathing functions, and so on.
Why do you need to eat at night?
- Well, firstly, the body needs energy, as described above.
- Secondly, for growth it is necessary to constantly maintain the predominance of energy consumption over its costs. That is, in order for muscles to grow, we need to receive more energy than we expend. And as you understand, at night we also waste energy.
There are two ways out of this situation:
- Eat every 2-3 hours, for this you need to wake up at night, eat and then go to bed. This is an option for bodybuilding fans. Not very suitable for ordinary people.
- Take a sufficient amount of food before bed that will take a long time to digest. Carbohydrates are not suitable for us, since there is a risk that carbohydrates will be stored in fat. But slow proteins, for example, casein from cottage cheese, are an excellent option. It will be gradually released and provide our body with building material for muscles. By the way, this is important because the most intensive restoration and growth processes occur precisely when we sleep.
Next, you need to eat plenty of food throughout the day. If your goal is to gain muscle mass, then you need to consume more calories than you burn per day, otherwise there will be no growth. More precisely, it will not be as effective.
Eating after waking up
Breakfast is the most important part of the daily meal. Some sports nutritionists recommend eating 50% of your daily diet in the morning. For example, this was described in the book by M.V. Aranson “Nutrition for Athletes.” Read it, a very useful book. So the food you eat in the morning nourishes your body throughout the day. American scientists have concluded that people who do not eat breakfast in the morning are more likely to suffer from heart disease. In addition, before breakfast, your body fasts for 6-10 hours. In addition, the liver works better in the morning.
To make your stomach work better, that is, “wake up,” drink at least 250 ml of water immediately after waking up. It is advisable to go to the toilet in the morning. To cleanse the intestines of the products of the past day and prepare it for work. This way you will have less toxins deposited.
Additionally, you need to pay attention to the composition of your body. If you are thin, then feel free to load up on carbohydrates; if there is an excess of body fat, then it is better to increase your caloric intake through proteins. Don’t forget to eat polyunsaturated fats of plant origin, such as olive oil, or better yet, flaxseed oil. As well as fish oil, it contains omega-3 fatty acids, which are involved in metabolic processes. It is better to limit animal fats, but you should not completely abandon them either.
What to eat before training in the gym if you haven’t had time to eat properly
If on some day you were unable to eat a full meal at home before training, this is not at all a reason to go to the gym hungry, because such a rash decision can lead not only to a decrease in productivity, but also to a deterioration in well-being, including severe dizziness and even fainting. .
This is why it is so important to find an opportunity to at least have a proper snack before training, if a full meal before it is impossible for some reason.
When choosing what to snack on before training if you haven’t had time to eat a full meal at home, you should not forget that before physical activity it is best to eat foods containing protein and complex carbohydrates.
That is why, if you have the opportunity to have a snack in a cafe or canteen, you should give preference to the following products: boiled chicken eggs, lean meat and cottage cheese, whole grain bread, vegetables and lean fish.
If the circumstances are such that you can only have a snack on the go, it is best to eat the following foods before training in the gym: apples, unsweetened pears, nuts, dried fruits, yogurt, kefir, milkshakes with unsweetened fruits and protein bars.
However, you should remember that you need to have a snack no later than 30 minutes before training, but be sure to eat within two hours before it. Otherwise, the body will not have time to digest food and provide the energy necessary for physical activity.
Best Meals 2-3 Hours Before Workout
It is better not to overeat before training. Small but satisfying portions are recommended 2 - 3 hours before training. This especially applies to those who want to build muscle mass:
- whole grain pasta with vegetables and chicken;
- baked fish with baked potatoes and fresh vegetable salad;
- sandwiches made from rye bread or wholemeal flour with avocado, egg and vegetables;
- turkey or veal cutlets with stewed vegetables and buckwheat, corn, and oatmeal;
- baked potatoes with meat and vegetables.
You may give preference to eggs, fermented milk products, hot first courses with meat or beans.
What not to eat before training in the gym if you want to lose weight
It is worth noting that although eating before training is not only possible, but also necessary, it still has its limitations. There are foods that should not be consumed before playing sports, and in general during weight loss, because they can negatively affect the rate of loss of extra pounds, as well as the general condition of the body.
First of all, you should exclude foods with a high glycemic index, which include various baked goods, as well as all sweet drinks, fruits and berries.
In addition, before training in the gym, it is necessary to limit the consumption of high-fat foods, such as lard, fatty fish and meat, and, of course, mayonnaise. However, it is worth noting that fat-containing foods cannot be completely excluded in any case; it is only necessary to limit their consumption before playing sports, because their complete exclusion from the diet leads to various problems of the reproductive system of both women and men.
In addition, there are also foods that should not be eaten when losing weight, not only immediately before training, but also at the rest of the day. These include various sweet drinks, chips, crackers, chocolate, pizza, sausages and smoked meats.
These foods not only contain a huge amount of calories, but can also increase appetite and cause significant damage to health, so they should actually be avoided not only by those losing weight, but by all people with normal body weight.
What to eat an hour before training for weight loss
Many trainers advise eating both before and after training. Others, on the contrary, recommend not eating half an hour to an hour before physical activity and for an hour after. If you want to lose weight, then:
- It is best to eat something light an hour before training so that you have the strength to carry it out to the fullest;
- After training, wait about an hour or an hour and a half. And only then eat a light protein dish. This way you can force the body to start breaking down fat deposits. Otherwise, if you eat immediately after activity, substances from the newly received food will be taken for recovery.
If you train in the morning, it is best to:
- drink a whey protein shake before training;
- take L-carnitine;
- wait 20 minutes or half an hour and start training.
After exercise, take a shower, rest or get ready for work. In other words, wait another 30-40 minutes. Then have breakfast with a protein dish. For example, eggs, cottage cheese, chicken, veal.
Before the power
The goal of strength exercises is not weight loss, but a rapid increase in muscle volume and they require large energy expenditures. To accumulate it, complex carbohydrates are needed, and the growth of muscle cells cannot occur without protein, which is the supplier of necessary amino acids, so the meal before strength training should include proteins, carbohydrates and not contain fats. Half an hour before going to the gym, many athletes drink a protein shake, which promotes rapid muscle growth. Before strength training you can eat:
- rice, coarse wheat pasta with poultry;
- boiled potatoes with fish;
- porridge with eggs;
- cottage cheese with berries, fruits or bread;
- omelette with vegetables or cheese and whole grain bread.
Eat in small portions, after eating there should not be a feeling of heaviness in the stomach that will interfere with exercise. In addition to the snack options suggested above, before strength training, you can drink a cup of strong coffee, but without adding sugar or cream. This drink promotes the production of norepinephrine, which accumulates energy for training from human fat deposits. As a result, the effectiveness of exercise will increase, and glycogen and amino acids will be consumed less.
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How to organize meals before exercise
Fasting is the worst option for people who want to lose weight quickly.
Yes, it’s possible that at first a person will lose a couple of kilograms, but after a while the body will get used to the new diet, the metabolism will change, and adipose tissue will begin to accumulate again.
Every novice athlete must learn that in order to lose weight and maintain this result, you need to permanently change your diet, as well as your diet.
You can't go hungry, but you need to know what foods to eat and in what quantity before going to the gym. Only a healthy, nutritious, varied diet will help you achieve good results. Food should be enjoyable and not contribute to the accumulation of fat on the sides and other parts of the body.
Important! When losing weight, you need to calculate the number of calories per day. In this case, you need to take into account age, gender, and physical activity. The result obtained should be reduced by 20%.
What and how much you can eat
In order to get rid of extra calories during exercise, you need to charge the body with energy, since the athlete’s muscles are subjected to heavy load.
The best source of energy is complex carbohydrates.
Exercising on an empty stomach can lead to increased blood glucose levels, weakness, and fatigue. Overeating is also unwise, because you need to lose weight, and not force your body to work for wear.
The best option is a carbohydrate meal 2-3 hours before training and 1 cup of natural coffee.
Attention! The total amount of calories before exercise for women is 200 kcal, and for men - 300 kcal. Thus, metabolic processes will accelerate.
Before training, it is better to eat oatmeal or buckwheat with water, a salad with vegetables, fruits, whole grain toast or biscuits.
The athlete is also recommended to eat foods rich in proteins. It contains amino acids that are necessary for building new body cells. Then elastic muscles will replace subcutaneous fat.
Before intensive training, you need to load up on proteins: kefir, scrambled eggs, boiled or steamed meat, fish (low-fat varieties).
The ideal food set is a portion of protein food, a vegetable side dish or toast made from whole grain bread, boiled meat, and lettuce. For some, it is enough to drink 220 ml of kefir and eat a portion of fruit in order to give 100% during training.
This is interesting! You can enhance the effect of exercise with coffee or L-carnitine (a sports supplement), which help you lose weight faster.
What food to exclude
It is forbidden to eat fatty foods before classes.
This is due to the fact that it breaks down slowly and causes heaviness in the stomach.
In addition, you should give up fast carbohydrates, for example, confectionery products with fatty cream.
List of prohibited foods before training for weight loss:
- salt, sugar;
- black or red pepper;
- flour products;
- chocolate or sweets with fillings;
- fried food;
- bananas, dates, grapes;
- milk, fermented milk products with a high percentage of fat content.
Also, before going to the gym, an athlete needs to give up fast food, processed foods, pickled and canned foods.
Read a separate article about foods that you should not eat when losing weight.
How to eat
To burn fat more effectively during training, a person must completely change the rules of nutrition:
- Drink at least 2 liters of liquid. The main volume is filtered water without gas, and the rest is fruit drinks, fresh juices, green tea, etc.
- Eat often (5-6 times a day), but in small portions with an interval of 2-3 hours (preferably at the same time).
- Avoid fatty, fried foods that cause digestive disorders.
- Eliminate fast carbohydrates from the menu.
- Reduce the amount of spices and salt.
- Products can be boiled, cooked in a slow cooker, stewed or baked (without oil).
In addition, the athlete must take vitamin and mineral complexes.
Drinking regimen
When performing physical exercises, it is necessary to regularly saturate the body with water. Otherwise, the likelihood of dehydration (lack of water) increases, and then the training will be ineffective.
Drink water on a regular schedule, even if you don't feel thirsty.
Attention! If your mouth is dry, you have a strong feeling of thirst, you have a headache, or you feel slightly dizzy, then you need to stop and drink 250-350 ml of water.
Before training, the athlete should drink 250 ml of water, and during training - drink in small sips at intervals of 20 minutes. The volume of liquid should be approximately equal to the amount of sweat that has been released.
This is interesting! During strength training, the athlete sweats less, so the volume of water can be reduced. Aerobic exercise (running, cycling, swimming) provokes strong sweating, so the athlete should drink more water.
Be sure to check out:
What to eat before training: recommendations from experts What is the best thing to eat after strength training and cardio to burn fat What and how long can you eat after training Nutrition for those who train seriously: the right food when working out in the gym
The Best Pre-Workout Meals to Lose Weight
Let's look at each element the body needs before exercise.
Carbohydrates
The main job is to keep the brain and muscles in optimal condition, to maintain activity in stressful situations. Burning of “fuel” during training occurs instantly. It is necessary to eat something that is rich in slow carbohydrates, so that when it gets inside, it is converted into glycogen - the same energy reserve.
Squirrels
Having eaten before going to the fitness center, the protein will not give energy to the body. Its task is to supply amino acids to working heated muscles.
“Then I’ll go get a pie with protein cream,” one of the unenlightened ladies will say.
Fats are prohibited! The result of eating fatty foods, baked goods rich in sugar, will be unpleasant colic, nausea, and sometimes belching. Any trainer will tell you that fat molecules slow down the functioning of the gastrointestinal tract and stomach, and cannot cope with the transfer of energy to cells, since they contain little oxygen.
At your first meal (about two hours), you can eat something bulky:
- A serving of vegetable salad;
- Soup;
- Chicken meat (only chicken breast is better, as it contains the least amount of fat, is rich in protein, and is recognized as dietary);
- Turkey;
- Egg omelet;
- Buckwheat porridge;
- Oatmeal;
- Sandwich with black bread and herbs.
You can eat lightly processed pasta, rice porridge, a couple of potatoes, some red beans, and other legumes.
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It won’t hurt to eat one large (several small) fruit 0.5 hours or an hour before going out on the path. Those with a relatively low glycemic index are ideal: pears, apples, a handful of raspberries, strawberries. The choice of berry depends on individual preferences; there are no restrictions here. It is possible to include nuts, but be careful because all nuts without exception contain oils.
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Training is a big overload of the body’s system, and before it it is better not to exceed or reduce the standard portion of calories, eat as you would on any other day.
A few minutes before the start of tasks, refuse any food at all, since doing swings, squats, running does not allow the stomach to calmly engage in the digestion process, contractions of the organ become irregular, and the digestion of what is eaten slows down.
What to drink before exercise for slimness
Protein drink - good for snacking. Whey protein, at a ratio of 0.22 grams per kilogram of human weight, activates tissues and sets them up for productive work. Mix the cocktail only with water, without adding sugar or its substitute.
The half-hour preparation requires liquids. Low-fat yogurt, kefir, smoothies. Black coffee (moderately sweet, but no cream), strong green tea. Epinephrine and norepinephrine are secreted better, which means fat cells receive a signal to mobilize fat. These will provide the fuel for good sports activities.
The processing of fat molecules leads to less loss of protein amino acids, glycogen from broken down carbohydrates and glucose. After sufficient burning of fat layers, substances obtained from food will enter, which means that the feeling of fatigue will not come soon. The effect of caffeine lasts for about two hours, during which time a person maintains an optimistic mood and is tuned to productive work.
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Differences in diets for women and men
The approach to distributing loads and drawing up an individual schedule of training exercises depends on gender. These are the laws of physiology that certain features have different effects on weight loss in men and women. Having set the same conditions, the male sex will shed kilograms faster, since there is more testosterone in his body.
Basic daily intakes, taking into account regular exercise, are as follows:
- Women – 1700-2000 kilocalories;
- Men - 2000-2300 kcal.
The limits of losing weight without harm to health are also taken into account. In a week, the female half can lose up to 0.5 kilograms, the male half - up to 1 kg. Exceeding these indicators leads to a malfunction of organ systems, the brain, blood vessels - everything that makes up the human body.
For women, before performing sports elements, foods whose glycemic index is very high or has average values are contraindicated:
- Salo;
- Sweet pastries;
- Grapes (sweet fruit);
- Sweet drinks.
The most popular areas for the deposition of fat masses are on the hips, lower abdomen, and sides. This monoconcentration is associated with the possible bearing of a child. Having a layer of fat, the fetus is safe from physical shock.
Men simply don't need fat. To achieve this, natural processes work more dynamically during physical activity. The breakdown of fat cells occurs almost simultaneously with the increase in muscle volume.
The areas of deposits are located on the abdomen, in its upper part. Internal organs also suffer more - visceral fat forms on them. It is not enough for men to just go to the gym; they need a proper diet and, first of all, avoid alcoholic beverages.
It is allowed to eat complex carbohydrate foods in combination with protein foods before training to lose weight. Eat a sandwich with boiled chicken and green salad, low-fat or low-fat cottage cheese. However, giving up fatty foods is also contraindicated - the diet has a bad effect on potency.
