The success of training in the gym, no matter what goal you set for yourself, depends to a large extent on the regime and diet . The nutrition system in an active training process depends primarily on the main area of training - body structuring and muscle building or weight loss.
How should you eat before exercise?
Meals before training in the gym should contain a set of useful elements that contain the three main components of our diet - carbohydrates, proteins and fats. The importance of each component is due to the properties and load:
- Carbohydrates are the main supplier of energy and glycogen, which provides the brain and muscles with a necessary supply of energy. Physical loads require fuel, which is glycogen, produced by digesting carbohydrates.
- Proteins are needed as part of nutrition before strength training. Proteins provide amino acids with hard-working muscles, so that after the production of protein in them increases and muscle mass builds up.
- Fats are that part of food that is categorically contraindicated, both before the power loads, and before anaerobic workouts. Fats stay longer in the stomach, which in the course of exercise can cause digestion disorders, including nausea and stomach cramps.
Well, if the diet before the training will consist of boiled or steam low-fat meat, ideally - a fillet of turkey or chicken, a small portion of rice or buckwheat, a slice of bread with bran. Suitable omelet with vegetables, lean cutlet or steak with potatoes. Within 30 minutes. Before training, you can eat a little fruit - an apple, a few berries of strawberries or raspberries.
After training for 20-30 minutes, it is better not to eat anything, as a last resort, you can drink a milkshake or a glass of kefir. Nutrition after training in the gym should be aimed at restoring and strengthening the muscles, so preference should be given to low-fat protein foods.