Physical exercise is necessary for both health and for a beautiful figure. If you decide to go in for sports — this is already a big step towards a healthy lifestyle and excellent well-being. However, to get the most out of working out in clubs or jogging in parks, you also need to eat right.
And it is not just how many calories you digest per day, but and what foods and when the body will get it. Let's figure out what to eat before training to lose weight or build muscle.
- Why eat before class at all
- What to eat before training: menus for different types of exercises
- Put It Off: Foods Not to Eat Pre-Workout
Why eat before class at all
The theory that exercises on an empty stomach will help you lose weight looks very attractive. Indeed, in order to compensate for energy losses, the body uses fat reserves. The bad news is that fat cells are burned not only in subcutaneous fat, but also in muscle tissue. In addition, protein is used as fuel, which is necessary for the construction and operation of muscles. Studies have confirmed that if you exercise on an empty stomach, protein breakdown doubles, which means you can forget about building muscle mass.
And how about cardio workouts? Maybe they will become more effective if you train on an empty stomach? Not everyone set the goal of pumping up muscles, and loss of mass will suit someone completely. But and it's not so simple. Glycogen is responsible for endurance in our body, and if its reserves are running out, after 30 minutes of training you will feel tired. There is one way to replenish glycogen stores — eat foods rich in carbohydrates (70% of the energy the body takes from them). Without this, endurance will be at zero and classes will only be burdensome. So, to the question is there or not the answer is unambiguous — yes, a
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What to eat before training: menu for different types of exercisesSo, everything seems to be simple: you want to build muscle — eat protein, dream of running a marathon — lean on & nbsp; carbohydrates. How to figure out which dishes contain what? We offer an approximate menu for both to increase endurance, and for muscle growth. So, before strength training, you can eat:
Omelet. The optimal combination: 2 egg whites + 2 whole eggs. For health benefits and taste, you can add mushrooms, bell peppers, onions, herbs.
Turkey or chicken fillet. If you don’t have the strength to look at the boiled fillet, you can make light cabbage rolls: scroll the fillet, add onion, paprika, wrap it in cabbage leaves and stew with tomatoes
Nuts + dried fruit. Just a storehouse of protein & nbsp; and, alas, calories. It's best not to eat more than half a cup of this mix, but since nuts are very nutritious, and this will be enough to satisfy your hunger.
Quinoa. Quinoa contains a huge amount of protein, which is why it is also called "plant milk". You can boil it and eat it with celery salad, and you can brew boiling water in in the evening, and wine in in the morning in a blender with berries, yogurt and banana.
Before cardio workouts, you need to "stock up" glycogen, which means we need carbohydrates. They are digested at a rate of 1 gram/1 minute, but this rate can be increased with the help of fructose. And it means that you can sweeten some dishes: both tasty and healthy (important! fructose — — is not sugar, they are not interchangeable). What to eat before endurance training:
Oatmeal. It is better to choose whole, and not cereals, it has a lower glycemic index and higher fiber content. You can add some berries or a pureed apple.
Cottage cheese with bananas. Banana contains a large amount of carbohydrates and fiber, and cottage — — source of protein that will help your muscles recover.
Vegetable salad with cheese or feta cheese.Vegetable — these are carbohydrates, and sour-milk products — protein. Salad can be seasoned with olive or almond oil, but very little.
Whole-grain bread sandwich with boiled meat and greens. Whole-grain bread — it is a source of slow carbohydrates, and meat will replenish protein reserves.
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Put It Away: Foods You Shouldn't Eat Pre-Workoutblacklisted — surprise — fat and sugar. Everything is simple with fat, if we replenish its reserves before training, then at it all will burn during exercise (and reserves on sides will remain). At the worst — something will be postponed if it is not possible to achieve a calorie deficit. Fat — it's not only butter on a sandwich, but and everything that was absorbed into products during cooking, so healthy (vegetables, fish), but fried is also excluded.
With sugar, everything is not so simple, since glucose increases the level of insulin in the blood, and insulin helps the muscles absorb protein, without it this process does not occur. On the other hand, insulin blocks the receipt of energy from fat cells, that is, during training, fat will not be burned. What can be concluded from this? If you want to lose weight — no sugar. If your body is already quite sculpted and you just want to keep in shape, a little sugar won won't hurt.
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