Is it possible to eat in front of the morning training. What is before training

Food before training is no less important than meals after training. It is not recommended to train on an empty stomach stomach, but the crowded belly will be a big obstacle to the classroom, which is why you need to look golden middle. In this article we will tell about food before training - what to eat, when it is better to eat, how to eat before training during mass simulation or drying, that consulting in front of morning classes.
Food before training should occur somewhere in 1.5 - 2 hours before the start of occupation (depends on the speed of learning the food). If you eat immediately before the start of the training, it will cause the decay of endurance and nausea, and with such problems it is effectively trapped. Food before training should consist of proteins and carbohydrates and do not contain fats. We need carbohydrates as a source of energy, and proteins for feeding muscles amino acids, but we do not need fats, as they slow down the assimilation of the other nutritious elements and longer are in the stomach.
Beating before training
As we said, the number of food consumed before the training should not be large, so as not to cause nausea. If your goal is a set of muscle mass, then in an hour and a half before the training you should use about 20-25g protein and 50-70g complex carbohydrates. If you go to lose weight, then the specified number of proteins and carbohydrates divide by two. It is impossible to eat too much, if you do not feel in the stomach before starting the training, then everything is in order.
Before training, you can use the following products:
Non-fat fish;

Non-fat meat;

Potatoes, pasta, rice, buckwheat, various porridges;

Chicken or quail eggs.

If you do not have the opportunity to take food for one and a half or two hours before the start of workout, you can drink protein cocktail 40-60 minutes before the training. Sports additives are quickly absorbed compared to ordinary food. Protein cocktail should not contain more than 30g protein. Also immediately before the start of the classes, it is recommended to drink 5-10g BCAA, which will feed the muscles with amino acids and protect them from catabolism.
Food before morning training
Food before morning classes should be a little different from the usual option. Natural food is very much absorbed and will not suit you if you want to train almost immediately after waking up. As soon as you woke up, it is recommended to drink a glass of water to run the stomach. Further the best option There will be a technique of a protein cocktail (25-30g protein) along with amino acids (5-10g) and fast carbohydrates (10-30g - to add to the cocktail you need to add fruits). Cocktail must be released 30-60 minutes before the start of the workout. Immediately after the end of the training, it will be necessary to eat heavy proteins and complex carbohydrates tightly.
Above we talked about food before morning training in power. If you run in the morning and do not work with the hardware, then you can eat anything before you do anything, but it is worth drinking a glass of water.

So we talked about food before training, let's briefly describe the basic principles:

Immediately before the start of the classes, you should not feel gravity in your stomach, eat food before training should be comparable to a small breakfast.
Food before, during and after training

Recipes snacks before training

Food in Development power Qualities And the endurance of the crossfiter has no less value than the workout directly. It is important both both the quality and composition of the food and the treatment regime. Therefore, many novice athletes, having decided to switch to healthy food, are puzzled by whether it is possible to eat before training, for how many hours and what is before training depending on your goals - weight loss or muscle set. In this article we tried to give answers to all these important issues to help novice crossfestrars allow a dilemma about whether the food is admissible before training.

It should be not immediately to be to say that not one of the above questions will not be unequivocal, since it all depends on which particular goal is to have a trainee athlete:

In the event that the purpose of training is slimming, then it is necessary to eat before training at least 2-2.5 hours. At the same time, the amount of carbohydrates in food should be minimized - no more than 15-20 grams per portion. Otherwise, during training, the body will begin to spend the energy of food, and not the energy of its own fat stocks. The amount of protein opposite needs to be increased - about 20-30 grams per serving. In this case, the protein is needed to ensure the muscles with a full-fledged set of amino acids before starting workout.
Fats in the pre-sorting diet for weight loss are extremely undesirable. They can significantly slow down the processes of assimilation of other nutrients from food and cause a feeling of nausea during heavy physical exertion. In any case, before training for weight loss, you should not feel gravity in the stomach, but also a feeling of hunger should not interfere with the classes.
If the purpose of the training is a set of muscle mass, then we should make food more solid for 1-1.5 hours before the workout. Portion of food should contain useful complex carbohydrates and proteins, the amount of fat in this meal must be limited - no more than 5 grams.
aimed at increasing muscle mass will provide the loading of glycogen depot. As a result, the energy potential of the muscles will increase, the overall endurance and the performance of the body in training will increase. Protein in front of the training supplies amino acid muscles and launches anabolic activity.

What is for a set of muscle mass?

Now that we have received a general idea of \u200b\u200bwhat you can eat before training, it is worth considering in more detail what products will be beneficial to physical activity, and which should be excluded from the athlete's diet.

Considering the issue of the benefits of the use of certain products before training, it is impossible to forget what purpose a specific athlete is pursuing. If the purpose of the training is a set of muscle mass, the quantity and quality of food before classes is of paramount importance.

Acceptable food before training aimed at a set of muscle mass should consist of a portion of a high-quality protein (at least 20-30 grams) and complex carbohydrates (50-60 grams). Depending on your preferences, you can choose one of the proposed dishes options:

a small piece of chicken (or turkey) with Macarona from the flour of solid varieties (the side displays can be replaced with brown rice or grain bread);
a piece of low-fat fish with potatoes (or brown rice);
steak from low-fat meat beef with Macaronians from the flour of solid varieties or;
omelet from 3-4 eggs with buckwheat (or other porridge);
the portion of cottage cheese with bread from the flour of coarse grinding (in cottage cheese you can add some fresh berries and a pair of tea spoons of the honey).

What to eat for weight loss?

If the purpose of the training is to reduce weight, the list of products allowed before training should be reduced. Especially need to remember the "Gold Rule" of weight loss: calorie consumption must exceed their admission to the body. In the pre-training diet of an athlete wishing to lose weight, there should be no high-calorie food: simple carbohydrates and unnecessary fats. It is allowed to use only complex carbohydrates in a small amount (no more than 15-20 grams per serving), as well as a sufficient amount of protein (about 20-30 grams per serving). At your own request, you can choose one of the proposed dishes options:

A small piece of chicken baked in the oven with buckwheat or wild rice;
A small portion of white low-fat fish cooked for a pair with brown rice;
2-3 pashote eggs or omelet of 2 eggs with cottage cheese and greens;
A small veal steak with baked potatoes in the uniform.

Eating before training should not prevent full-fledged classes, so it is advisable to eat at least 1.5-2 hours before physical activity. Nevertheless, do not neglect food before training, since in the absence of nutrition, you will not be able to train enough and efficiently and efficiently.

Is it possible to eat sweet before training?

Separately, it should be focused on the question of the use of sweet before training, namely simple (fast) carbohydrates. Fast carbohydrates include:

baking (cakes, cupcakes, buns, cakes);
sweets (ice cream, candy, chocolate);
sweet fruits;
some vegetables and more.

Using simple carbohydrates for many people is an integral part of a daily diet. But not many know the mechanism of exposure to simple carbohydrates on the body.

By general rule Simple fast carbohydrates are divided into two large groups: monosaccharides and disaccharides. Monosaccharides include glucose, galactose and fructose, and to disaccharides - lactose, maltose and sucrose.

Monosaccharides have a more simplified chemical structure, split and absorbed by the body much faster than disaccharides. Monosaccharides always possess a pronounced sweet taste. Nevertheless, both groups of simple carbohydrates are extremely undesirable to eating athletes, especially if their goal is to lose weight.

Probably, you noticed how after the next eaten candy in 10-15 minutes, the hunger is just enhanced. The fact is that the use of simple carbohydrates to food (especially - on an empty stomach) sharply increases blood sugar levels, thereby provoking an insulin surge. Insulin, in turn, is trying to normalize blood sugar levels and lowers it. Sugar level, reaching a critical low mark, provokes a sharp flash of hunger. A kind of vicious circle is obtained, where simple carbohydrates, having an increased calorieness, do not saturate the body, causing a feeling of satiety, and on the contrary, provoke all new and new flashes of hunger, which inevitably leads to overeating and, as a result, a set of excess weight.

That is why it is not recommended to eat sweets in food not only athletes wishing to lose weight, but also to those who strive to gain high-quality muscular weight. The only exception to this rule, in training aimed at a set of muscular mass, can be the use of a small amount of simple carbohydrates immediately after workout during the "carbohydrate window".

Call the condition of the body immediately after training, which consists in the acute shortage of nutrients. Eating a small amount of fast carbohydrates and protein in this period leads to an increase anabolic activity in the whole organism and, as a result, muscle growth. Nevertheless, a number of scientists are skeptical about this theory, referring to the fact that the emergence of the "carbohydrate window" is closely related to food before training.

Studies have shown that the use of a small amount of amino acids (about 5 grams) or 20 grams of serum protein immediately before starting training (2-3 minutes) increases the overall endurance and performance of the body in training, and also supports the increased concentration of amino acids in the blood at the same level 2.5-3 hours. Therefore, in this case, the body immediately after training does not experience acute needs in nutrients, and the effect of the "carbohydrate window" will not arise.

It turns out that the athlete must be extremely neat with eating simple carbohydrates. Be sure to take into account the entire daytime ration of the concrete athlet, since excess calories obtained during an unlimited treatment of simple carbohydrates may result in a set of excess weight.

Sports Power Before exercise

The emergence on the market produced a real exterior. All sorts of dietary supplements and other additives moved to the background. All the attention of novice athletes was riveted to advertising a sports nutrition, where the titled athletes have already set potential buyers with their relief bodies, between the case mixing the next protein cocktail in a fashionable shaker. We gradually, the durable bond of the beautiful body with sports nutrition was rooted in the minds of novice athletes.

But in fact, everything is different. The role of sports nutrition in the construction of muscle mass is too overestimated. The use of protein cocktail to workout can be justified only if you have no full-fledged food intake before training.

Protein and heiner

Therefore, if you do not have time for a full addition of food for 1.5-2 hours before training, it is recommended to use 20-30 grams or similar quantities (as the purpose of training is a set of muscle mass, not weight loss) 1 hour before the start of training.

Amino acids

In case the main goal is a set of muscle mass, it is recommended that the use of a small amount of BCAA (10-15 grams) immediately before the start of the workout. However, in lately The use is questioned in scientific circles, since numerous studies are shown on the adequacy of amino acids in the daily diet of the average athlete. Scientists consider the use of BCAA justified only in the event of an insufficient admission of amino acids with food, for example, with a low-calorie diet.

Fat burning complexes

If the main goal is slimming, it is possible to use before training a special fat-burning complex (approximately 30 minutes before the training). But in the case of the use of such fat burners, all sorts of side effects may appear, so the use of such additives is best coordinated with a specialist.

L-carnitine

A more preferred and widely used sports additive for weight loss is L-carnitine. Need 30 minutes before training. The mechanism of exposure to the body is very different from the impact of fat burning additives. L-carnitine helps to transport fatty cells to the place of disposal - mitochondria muscular fibersBut self-burning properties itself does not possess. Therefore, one reception of L-carnitine to launch the combustion mechanism of fat stocks is small, intensive aerobic activity in training is needed. Unfortunately, in many cases without aerobic load, L-carnitine is useless. However, this sports additive has no side Effects And has a beneficial effect on the cardiovascular system.

We should not forget that sports nutrition is just an additive to the main nutrition of an athlete and cannot replace a full-fledged daily diet.

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

As mentioned above, the reception of food should be carried out at least 1.5-2 hours before the start of the training. In some cases, when the athlete metals is slowed down, the food should be taken 3 hours before the training session. In any case, before starting workout, you must feel ease, and your stomach should not be filled. Otherwise, all the blood in the body will accumulate in the area of \u200b\u200bthe stomach, and energy will be spent on digesting food, and simply not enough for the effective physical activity of the body's resources.

Dates of food digestibility

The question of how long it is necessary to eat food, is closely related to the digestion of food digestion in the body.

Food that we are preparing for use cannot be learned unchanged. In order for food to digest, went to building 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 from the amino acids of digested food construction protein, from fatty acids and glycerol - fat, glucose the body transforms into energy and spares in the liver in the form of glycogen.

Digestion of food in the human body occurs under the influence of many factors. Chemical composition The food used, the type and duration of the culinary processing, the volume of the eaten, the power mode, the state of the gastrointestinal tract - all this affects the degree of digestibility and the digestion time of food.

Impact of heat treatment on product digestibility

So, how does heat treatment of food affect the speed of absorption by their organism? Here you have some important information:

The digestibility of the protein increases significantly when it is heated, since it occurs the partial destruction of the structures of the protein molecule (denaturation), which in turn leads to a better splitting of proteins with gastric enzymes.
When the animal fat is heated, its energy value is partially lost, as it takes place from the product. When cooking fatty meat, more than 45% fat goes into broth.
Vegetable fat also undergoes chemical changes when heated. With frying products in deep, thermal oxidation of vegetable oil occurs, and toxic compounds are settled on the surface of roasted food.
Thermal processing of potatoes contributes to the transformation of protopectin contained in it, to a more accessible to digestion form - pectin. Excessive acidity can interfere with this process, so the sauer cabbage or other sour product in the soup should be added after the potatoes have already been welded.
The raw starch and can not be worried about in the body at all, so the potatoes and Topinambers need to be thermal processing.
The sucrose, contained in fruits and berries, under the influence of temperature and acids is converted into glucose and fructose.

Main products digestion time

To make it easier for you to decide which products and for how much before training it is possible, take the table below. It indicates the time of digestion by the human stomach of some types of food.

Product	Digestion time
Water	Enters the intestine instantly
Fruit and vegetable juices	10-15 minutes
Vegetable broth	10-15 minutes
Fruits and berries containing a lot of water	About 20 minutes
Grapes, orange,	30 minutes
Vegetables and salads without adding oil	35-40 minutes
Apples, Peaches, Bananas	40 minutes
Cabbage, zucchini, corn	45 minutes
Eggs	45-60 minutes
Oil vegetable salads	55-60 minutes
A fish	60 minutes
Starch-powered vegetables: Potatoes, Topinamburg	90-120 minutes
Cereal from cereals: rice, buckwheat, millet and others	120 minutes
Bean culture	120 minutes
Dairy and dairy products	120 minutes
Poultry Meat: Chicken, Turkey	2.5-3 hours
Pumpkin and Sunflower Seeds	3 hours
Orekhi	3 hours
Beef	4 hours
Mutton	4 hours
Pork	5.5 - 6 hours

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

The benchmark of the productivity of products is considered to be egg protein. It is absorbed in the body by about 98%. The high degree of learning of the egg protein can be explained by the fact that the egg itself is a single cell and in its structure there are no intercellular spaces and connections. What can not be said about meat, because for digesting the meat protein, the body requires additional enzymes to "break" and digest these intercellular bonds.

How much and what is before training?

Before training, you should not overeat. It is better to limit ourselves to a small hazard, containing only the necessary protein organism and complex carbohydrates. Nutritionists say that the amount of food is sufficient for the thickening of hunger, but protecting from overeating, should be so to fit into one handy. The picture below shows a few simple products. They can be easily eaten before training, replenishing the body with energy and without worrying that during the exercise, there will be discomfort. A significant part of them is a component - another way of healthy eating crossfooters. Each of these products can be a full-fledged independent snack. At the same time, it is not necessary to mix them and cook dishes. So, we look at what is before training, so as not to feel nausea and gravity in the stomach during class.

Ingredients for 4 servings of omelet:

small zucchini - 1 piece;
onion - 1 piece;
eggs - 7 pieces;
in own juice - 1 bank;
salt, pepper, balsamic vinegar - to taste.

Cooking:

The zucchini is thoroughly wash and clean, cut into small cubes or plates. Finely chopped onions. On the pan, lubricated with vegetable oil, (but it is better to prepare in a frying pan with a non-stick coating without adding oil) lay onions and zucchini, providing them with salt and pepper, bring to half-year. Put to vegetables pieces of tuna and mix. Then in a separate bowl, mix eggs with salt and pour the fish with vegetables obtained by a mixture. Bring to readiness on slow heat under the lid for 15 minutes. Serve on the table in a cooled form, cutting into pieces and providing the balsamic vinegar to the taste.

The serving of an omelet with the tuna will provide you with a high-quality protein in front of the training, and as a source of complex carbohydrates on the side dish, you can serve a couple of pieces of grain bread or a little brown rice.

What is before the power training - pretrenic, food, sports additives.
Find out what is most efficient for a set of muscle mass or fat burning.

The higher the level of physical training athlete, the more energy he needs for intensive workout. Pre-trial complexes - just what is needed for this. Food before training is extremely important in order to create backgrounds to muscular mass. Muscle growth is impossible without protein synthesis. This process should proceed constantly, especially before, during and after training. The body can be in an analysis state or catabolism. For fast set The masses are necessary that the protein synthesis (anabolism) lasted longer than the collapse (catabolism).

How to recharge your energy before the power training?

Oatmeal is the perfect food option before training.There are many opinions about meals and sports nutrition before training. Someone believes that the usual food rich in protein and complex carbohydrates is quite enough. Indeed without proper nutrition It is impossible to work fruitfully. Food will give us energy in training, and also derete the process of the breakdown of the protein. Studies have shown that training on an empty stomach increases the catabolism process almost twice. For good well-being during training and minimizing catabolic processes should be eaten two hours before training. The lack of energy will lead to the development of cortisol, which will lead to the loss of muscle mass.

Even the morning cardio training or light load on the press should not be made on an empty stomach. Especially severe strength training.

Beating before training is designed to fill the stock of "fuel", it will reduce fatigue and create prerequisites for muscle growth. The amount of food should not be huge: about 400 kcal, 70% of which should have to carbohydrates with a low glycemic index (oatmeal and vegetables), and the remaining 30% - on the protein of rapid assimilation (egg whites and chicken fillet). Fat is needed much more time for assimilation. Therefore, the amount of fat in food intake before training should be minimal. Perfect option: 100 grams (in a dry form) of oatmeal, boiled on the water, one banana and six egg whites.

Muscle pamping in fitness classes

Energy, fat burning and the overall stimulating effect are certainly important. But it is impossible to forget about pamping (strong blood flow of working muscles). Pamping is extremely important for muscle growth. Also, pamping is important for the psyche: so the athlete sees in reflection in the mirror, that he does everything right. It can be achieved by good muscle heating in many ways. Now the trace elements needed for him are adding almost every pre-training complex.

Agmatin Sulfat

This is an extremely efficient component for blood flow and venosity. Promotes pamping, improves endurance, increases dry muscle mass and burns subcutaneous fat. In addition, Agmatin is also notable as Nootrop. It improves the mood and reduces the symptoms of concern and depression. For these reasons, Agamin is so popular among bodybuilders. Another useful property is to enhance the production of a lethenizing hormone, which is transformed into testosterone and growth hormone. This leads to even greater progress.

Arginine Ethyl Esther.

His beneficial features Also are not limited to one patching. Converting in the body in nitrogen oxide (NO), arginine improves the receipt to the blood of the useful substances. It also improves the immunity and the work of the kidneys, which improves the water balance of the body. Stimulating the emission of insulin, arginine allows other components of pre-training complexes to enter muscle tissue, especially for amino acids. The most comfortable form of arginine is Arginine Ethyl Esther - it is best absorbed by the body.

Citrullina Malat.

This amino acid is notable for creating powerful blood flow in working muscles. Like beta-alanine, citrullin reduces the production of lactic acid, which increases the intensity of the workout. It also improves the admission to the blood of amino acids necessary for the restoration and growth of muscles.

Glycerol.

This substance is not as widely used in the fitness industry as the previous ones. Glycerol is more suitable athletes who have in priority the development of aerobic endurance. Glycerol supports normal organism hydration. And without sufficient amount of water, the muscular pamping is simply impossible. Glycerol leads to hyperhydration, which improves the work of the muscles. The effect of glycerol is enhanced by the simultaneous intake of creatine.

VSA

The composition of BCAA leucine, isoleucine and valine are the most important amino acids to improve protein synthesis before, during and after training. They are needed not only with strength training, but also in sports, where athletes are required monstrous endurance.

RESULTS

For productive workouts, the body needs energy. This requires dense meal in two hours before training to increase the content of glycogen in the muscles and protein synthesis. We must not forget about catabolic processes that lead to the decay of muscle tissue. For this purpose, the reception of the sports nutrition foods mentioned by us before training. VSA, Creatine, Citruullin, Glycine, Caffeine, Beta Alanine, Arginine and other substances guarantee what you will spend excellent workouts. You will get more energy, and most importantly - the desired result will achieve faster.

Eating before training is charged with energy and helps to train more intensively and energetically, and meals after it contributes to the restoration of the muscles. It is not always possible to fully eat 1.5 hours before sports or after 45-60 by completing them. In such cases, make a light snack 150-200 calories for 30-45 minutes before the start. Specially snack if you ran around 1.5-2 hours ago no need. Extra and weight set. Do not think that in training everything will be burned. Most people burn less calories than they think. On average, 300-400 kcal is equal so that neither the devices shown. Make a snack if it is really necessary.

For different types of sports activities, there are different requirements for the distribution of food intakes before training. The snack before the yoga classes will be superfluous, and before the power training will be by the way.

The main thing in the pre-travelers - proteins and carbohydrates. Carbohydrates prevent the premature exhaustion of muscle glycogen, which will allow to engage intensively. Proteins prevent muscle destruction. And food intake itself reduces the level of cortisol - the hormone of stress, which begins to be actively produced after hungry sports activities (caloricator). - It destroys the muscle tissue, causes.

Fats slow digestion. You risk feel heartburn, swelling, nausea or pain when performing exercises. There should be no firows in the snack.

Choose from fast digestive carbohydrates, or a small slice. Carbohydrates should be a bit. Choose less carbohydrate products. it is better . it is better . it is better .

Excess carbohydrate creates a high glycemic burden on the body. With a bad workout, you risk feeling weakness, apathy, lethargy. By the way, fat and sedentary people have low sensitivity to insulin.

The postcard meal must take place no later than 4-5 hours after the previous meal. Such a figure came researchers Alan Aragon and Brad Schofield, who studied the effect of nutrition around training for recovery.

Suppose you got at 15:30, at 17:00 they began to train and engaged 60 minutes. We will add time to dressing up - from the hall you went out at 18:30. You need to take food for 60-120 minutes (Calorizator). Many come home and eat a planned dinner. If dinner need to cook for a long time or you are not going home, you need to make a snack.

The main component of the snack - protein, since it is necessary to saturate the muscles with amino acids. Carbohydrates - an additional component. The presence in the snack after training is not so important. Much more important than their number per day, that is. Choose fruits, berries, vegetables and loaves from carbohydrates, but make sure that the carbohydrate portion does not exceed the daily rate.

A few fats may be present in the post-commercial meal. They slow down digestion, which means you will feel the satiety longer. Not bad sources are a small handful of nuts, fats from eggs, fermented milk products, provided that they fit into BJ.

Sports can be entered into mode so that you do not have to break your head over snacks. Sometimes it is better to make a snack than to feel strong hunger and discomfort. The main thing is that the snacks fit into your daily calorie norms, there are no loads for digestion.

In the article, I will tell you before training in gym At the stage of a set of mass / slimming.

At the stage of a set of muscle mass full item right before training - it is impossible. You need to use full food at least 1 hour before the start of training in the gym, usually recommended for 2 hours (each in different ways, I recommend 1.5).

The fact is that any physical activity slows down and even suspends, moreover, the full stomach will significantly interfere with you to fully train, perform exercises, etc. For many problems may arise, such as: nausea, reducing endurance, food content reflux (movement content stomach in the opposite direction), etc. Therefore, it is necessary to eat for 1-2 (an average of 1.5) an hour;

Need to use, first of all, of course, complex carbohydrates(This may be rice or buckwheat or even then; pasta from solid varieties, potatoes and oatmeal at this time period I do not recommend, best choose from those three).

Types of complex (slow) carbohydrates

By the way, the reason that is needed in 1-2 hours (for the complex carbohydrates are absorbed long). By the way, why precisely complex carbohydrates? Because carbohydrates are energy. And the energy you need will be in order to fully laid on power training in the hall.

It is logical, agree 🙂 in addition to complex carbohydrates, it is possible (you need) to eat and something protein (only light, and not what is absorbed by 5-6 hours: D), animal origin, of course)) in small number. Ideally, boiled eggs are suitable (they are easy digestible and high-quality).

And of course, together with any protein, of course there should be a fiber (i.e. vegetables, such as tomatoes or cucumbers or then, cabbage, etc.);

To train on the mass, on an empty stomach, I categorically I do not recommend, because it makes no sense.

OUTPUT: On the mass in front of the trenings, complex carbohydrates are needed + easily-friendly proteins + fiber.

Optional: Sport. Picks before training

In 30 minutes, in front of the training session, you can (if you have) to take a portion of protein or charge. By the way, in such a time before training, exactly the sport. Pitus is permitted, for proteins and heiners - they absorb much faster than ordinary food, therefore do not be afraid.

When slimming (fat burning) See for a situation of a particular athlet.For the absolute majority of people, recommendations are suitable below (profi their schemes) ...

When weight loss, training per day may be several and different things. In short, there are anaerobic workouts (these are workouts with iron, in the gym) and aerobic (running, walking, cycling, etc.). So, depending on the type of training and different recommendations ...

Before anaerobic training:

When weight loss (incineration of excess fat, drying) \u003d food you need to use the same way for 1-2 (on average 1.5) hours before starting force training. But food no longer contains carbohydrates and even more fats! It contains only proteins + fiber (vegetables).

From Belkovagain, it is easily absorbed protein, for example, boiled eggs;
From fiberthese are cucumbers or tomatoes or cabbage (without charges of mayonnaise, etc.)

Why is that?

Because the lower your blood sugar level in training (the smaller in you carbohydrates) the greater the fatty acids are used as energy, and not glycogen (that is, fat burns greatly). Therefore, before your training, there is no complicated carbohydrate (rice there or buckwheat), you have only light protein (eggs and vegetables). With that, pay attention, the protein is important.

On the hungry stomach, it is not recommended to train in the gym - I do not recommend.

The protein will help you get a good amino acid complex that will keep your muscles from burning on energy during your workout, besides, a sugar deficiency is created (which forces more use fat in training).

In principle, all. I have nothing more to say. All good)).

Sincerely, administrator.

Beating before training

Food before morning training

Food before, during and after training

Recipes snacks before training