You’ve decided that it’s time to start training. You feel very motivated and you’re focused on your goal. Now you need the energy needed to fuel your enthusiasm. Knowing the basics of nutrition before training will help you to work out much better.
What Should I Eat?
The pre-workout nutrition can not be reduced to a single rule. It can vary depending on the type of activity, duration and time of day when we are training. For example, endurance athletes have different nutritional needs of those doing strength training with weights.
There are two rules, however, that apply to all activities. Choose foods low in fat and moderate amounts of fiber to aid digestion and reduce the risk of gastrointestinal disturbances. Also, do not eat too much before exercise because the last thing you want is to feel bloated, slow, or have a sense of nausea during training.
Recommendations For Resistance Training
The main element are carbohydrates during exercise because you need to replenish muscle glycogen and maintain stamina and energy. When choosing the foods rich in carbohydrates, however, think their glycemic index (GI) and the resulting effect on the blood glucose level. Low GI foods cause a slow and sustained release of glucose – energy – in the blood, while high glycemic index foods lead to a rapid spike in blood glucose. The usual strategy is to eat meals or snacks with low and moderate GI before training. For events of longer duration, the strategy is often to consume a source of high GI carbohydrates, for example a sports drink to be taken during exercise to maintain high fuel levels throughout the business.
Examples Of Meals:
- Pasta with tomato sauce / lean meat sauce
- crunchy muesli with milk and honey
- Fruit smoothie and oatmeal
Recommendations For Strength/Weight Training
Your pre workout food should provide the right combination of carbohydrates and protein to provide energy during exercise and nutrients to repair muscles after training. The force / power sports generally consist in the execution of short repeats and short but intense explosive activity, so according to the usual duration of the latter, the muscle glycogen is not exhausted as in endurance sports. That’s because carbohydrates are important but they are not as in endurance races. Proteins, on the other hand, are essential for sustaining growth and muscle strength and minimize muscle loss.
Examples Of Meal:
- Spinach and egg omelet with whole wheat toast and milk
- greek yogurt with bananas, nuts, apples and honey
- Smoothie protein powder, milk and bananas
WHEN Should I Eat?
The food you take before training is useful only if it is digested and absorbed. This means that you need to plan your food intake so that the fuel is available during training. In general, foods rich in protein, fat and fiber tend to take longer to digest. The same applies to large amounts of food. This can increase the risk of stomach upset during exercise.
The rule for calcorare timing intake of food before exercise plan to have a meal about three, four hours before training and a light snack about 1, 2 hours before. The closer your training now, the less you should eat. It is necessary, however, to experiment to find the amount of food and the timing that best suits your individual needs.
Before you download all the stress accumulated during the day on your pre-workout meal, remember that your daily eating habits are reflected on your overall performance. Consider the pre-workout meal as an opportunity to develop the necessary nutrients and fluid levels you need to make sure you feel comfortable during exercise.
When planning your meals do not forget the macro nutrients and calculation of total calories including counting your meal / snack pre-workout. You know the amount of fat, carbohydrate and protein that you require and divide that value between meals helping with supplements.