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

What to eat before playing sports worries both novice athletes and professionals. A balance is important between an unhappy rumbling in the stomach and a pulling sensation in a full stomach. The following are pre-workout nutritional guidelines based on purpose, body type, and body characteristics.

The nuances of a sports diet

The main substances responsible for energizing and boosting strength are carbohydrates, fats and proteins.

Basic principles of sports nutrition:

• Carbohydrates maintain blood sugar levels. Complex carbohydrates with a reduced GI (glycemic index) are recommended. It is necessary to give up fluffy rolls, 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 learn complex carbohydrates from durum wheat pasta, eating them in the morning, so that they are broken 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 banned due to their high content of hidden sugars.
  
• Protein prevents muscle breakdown and stimulates fiber repair, while reducing the percentage of fatty tissue. It is these substances that provide a feeling of long-term satiety.
• Proteins supply amino acids to the body that are involved in building muscle.
• To obtain protein, you can eat lean poultry without skin, seafood, dairy and fermented milk products with a reduced fat content.
• A protein breakfast is made from low-fat cottage cheese with the addition of a banana rich in carbohydrates; an omelet of 2 eggs with boiled chicken or vegetables; a slice of whole grain bread with fish and fresh vegetable salad.
• Fats are made up of fatty acids needed to stabilize metabolism. For the body to receive fats, vegetable oil is added to salads in an amount of no more than 2 tbsp. l. per day.
• Stability in the amount and timing of meals is important. You should eat 4-5 times a day.

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When to eat before and after training

According to the recommendations of nutritionists, the optimal meal time before training is 1.5-2 hours. A portion 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 impossible to plan a full meal before training, you cannot refuse a snack.

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

For burning fat and losing weight

What to eat before training, if its goal is aimed at burning fat, is of interest mainly to girls. It is recommended to pay attention to the consumption of protein foods that provide muscle building and slow carbohydrates that 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;
• an omelet of 3 egg whites with steamed oatmeal;
• steak fish steak with 200 g of boiled asparagus;
• a portion of 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 food indiscriminately before training. Food should be energy-efficient and able to be digested slowly. To gain muscle mass, protein is essential, the amino acid composition of which contributes to high-quality and safe muscle building. In this case, carbohydrates are also needed, which provide the athlete with energy.

Muscle Gain Food List:

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

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

Before strength training

Food is taken no later than 2 hours before exercise, as intense physical activity slows down digestion. A full stomach when performing sets causes nausea and decreased activity.

Carbohydrates are essential for energy, and proteins, using 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 be digested.

Foods to use before strength training:

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

The volume of food should not be large, so that the heaviness in the stomach is not felt later.

Before training when "drying"

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

Basic Rules:

• the first 2-3 weeks, food smoothly switches from carbohydrate to protein;
• the first 5-6 weeks, foods should be low-carb with 60% protein, 20% fat and 30% carbohydrates;
• at the 7th week,% of carbohydrates decreases to 5, fats - to 20, and proteins rise to 80;
• then there is a "drain" of water in combination with a carbohydrate-free diet.

The ratio of BJU 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%.

At the same time, the numbers fluctuate depending on the purpose for which the training will be conducted.

Criteria for choosing a suitable power scheme:

• With a set of "dry" muscles at a normal pace, you can continue to eat in the same rhythm.
• If the mass does not grow, and there is no progress in the weight of the shells, then the amount of slow carbohydrates and proteins in the diet increases. Particular attention to breakfast and 2 meals a day after evening sports.
• If the fat layer grows, and the muscles lag behind (this is noticeable by an increase in waist circumference, chubby cheeks and imperceptible abs cubes), 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 correct training path is to have a high appetite. With intense exercise, the body produces anabolic hormones that induce appetite. If there is no desire to eat, it means that the workout is not going well.

Calorie calculation of the diet

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

Excess energy is stored in the "storage" of fat layers. A deficiency can lead to anemia, muscle loss, and apathy.

Harris-Benedict formula

• BMR (the minimum amount of energy the body needs to function normally) 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 weaker sex = 447.593 + (9.247 multiplied by weight in kg) + (4.330 multiplied by age in years).

Allowed Products

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

If the purpose of the exercise 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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Prohibited foods

In order for the trainings to take place efficiently and with benefit, you need to give up the use of some products.

It is better to exclude from the diet:

• alcohol in any form;
• useless fast foods;
• dishes from combinations of dough and meat: manti, dumplings, pies;
• sweets, pastries, candies and cookies;
• smoked meats: sausages, sausages and sausages;
• fatty meat with undercap, wings or thighs with skin;
• Instant noodles, mashed potatoes and soups;
• salty chips and popcorn;
• mayonnaise, canned food and mayonnaise-based sauces.
• cabbage, provoking flatulence or colic;
• legumes.

Overeating, like an empty stomach, will provide abdominal pain.

Sports nutrition: supplements and cocktails, rules for their use

Sports nutrition ensures that the body is quickly saturated with the necessary nutrients.

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

Rules for the use of sports nutrition:

• Gainer and Protein... If you don't have time to eat, 2 hours before the start of the workout, you can take 30 g of whey protein or the same amount of gainer.
• Amino acids... To build muscle, take 15 g of BCAA amino acid immediately before 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 applied 30 minutes before classes. MuscleTech - HYDROXYCUT Hardcore X (210 capsules) and Universal Nutrition - Animal Cuts (sold in 42 packs) Complexes help boost 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.

Features of sports nutrition for different physiques

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

For ectomorph

Ectomorphs are people with an accelerated metabolism, due to which body weight is reduced and subcutaneous adipose tissue is minimal. These 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:

• You need to limit the use of "fast" carbohydrates, alcoholic beverages in any form, trans fats and carbonated sugary drinks.
• A balanced diet for an ectomorph should consist of 50% complex carbohydrates, 25% fat and 30% protein.
• Be sure to consume protein shakes, which can be replaced by gainers - a complex of carbohydrates and proteins. They should be drunk 3 times a day before and after training.
• Stimulants of the organic hormone testosterone production are recommended for this type. These are Tribulus, Ekdysteron, Ekdisten. It is possible to take enzymes for better absorption of food.
• Ectomorphs eat 5 times a day so that the metabolism does not accelerate even faster.

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

For endomorph

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

Nutrition principles:

• Endomorphs need to strictly monitor their diet.
• Calorie deficit is important. You need to cut your calorie intake by 400-500 less.
• The reduction in calorie content must be introduced gradually: 10% every week. You should exclude "hungry" or mono-diets, as it can destroy not only adipose 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 excluded, 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 pastries, sodas and starchy carbohydrates are contraindicated, since such foods cause hunger and quickly require additional calories.
• Meals are needed 5-6 times a day for small portions. Normal calories: 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 meat.
• From sports nutrition, attention should be paid 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 drunk 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 the mesomorph becomes embossed and toned in such conditions:

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

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

The benefits of cottage cheese and cheese for an athlete

What to eat before exercise 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 used before and after training. Proteins in it are absorbed in 3 hours, and 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, according to the recommendations of 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. Quail eggs and lettuce are served with the cheese.

Is coffee and tea good for an athlete?

Coffee contains caffeine, which is able to disinhibit the nervous system and stimulate the production of adrenaline for vigor and sports aggression. Caffeine has a short-term effect on the human body. Green tea provides 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 from consumption on an empty stomach, thinning saliva and reducing the rate 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 the sport.

Can you eat sweets?

What an athlete should eat for losing weight and gaining muscle tissue is already known, but is it possible to consume sweets before training, and which types to choose from, is described below.

Allowed Products:

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

So that the use of sweets does not negatively affect the body, it is important to follow the regime, eat sweets in small portions in the morning.

10 best pre-workout foods

So that the menu does not get tired of the monotony and blandness, it is necessary to change the principle of packaging products and introduce foods that have a positive effect on the body into the diet.

What to eat before an intense workout depends on many factors: the purpose of going to the gym, the features of the anatomical structure of the body, and initial physical fitness.

Article design: Anna Vinnitskaya

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