Depending on the goals that you pursue while attending the gym, it depends on what your meals should be before training. After all, if you neglect the right diet, then even the most intensive classes can not give the desired result.
Nutrition before exercise for weight loss
The first and main rule is that the last meal should be no later than 2 hours before exercise, and the food should be light, low-fat (not more than 3 g of fats) at this stage.
This is easily explained: first, the presence of food in the stomach can cause unpleasant sensations and will not allow you to engage in, and secondly, the abundance of calories received before training will not allow the body to begin splitting fatty deposits. As a result, no matter how much you are engaged after a dense dinner, you will not be able to lose weight!
The intake of food before training should consist not only of proteins, but also of complex carbohydrates. Of course, heavy food like cake will not work. The ideal option - a glass of yogurt with candied fruits and fiber, a sandwich with chicken meat and greens or a serving of fish with a vegetable garnish.
Quite light food also does not work: carbohydrates are necessary before training, because the body needs energy for training.
In addition, scientists have long noticed the positive effect of coffee on the workout: it will allow you to carry out more approaches and feel good, and also contributes to the increase in the splitting of fatty deposits.
Admission of sports nutrition before training will help to strengthen the effect of training. In order for the body to receive energy without destroying the muscles and not squeezing the protein from them, which is especially important in aerobic exercise, you can take protein before training. For example, such harmless additive as BCAA, which doctors recommend even to schoolchildren, taken immediately before training, can protect muscles from disintegration.
If one of the goals of the training is active fat burning, 15 minutes before the session is recommended to take L-carnitine - this substance will enhance the desired effect. This additive can be bought at any sports shop.
For the purpose of losing weight after training, you can not eat any food except protein for two hours, otherwise all efforts will be futile. You can drink only water.
Nutrition before exercise to build muscle mass
In the case when you do not need to burn fat, but increase muscle mass and strength, nutrition should be completely different. In addition, if in the previous case, training should be aerobic, then this is considered nutrition before strength training.
For this kind of work, the muscles need glycogen - a substance that the body receives from carbohydrates after 12-16 hours after they are consumed. In this regard, whenever possible, you need to arrange your meals in such a way that food intake for 12-16 hours before attending classes includes complex carbohydrates - whole grain bread, beans, lentils, cereals. For example, if the training is at 19.00, then for breakfast at 7.00 it is desirable to eat a servlet of buckwheat porridge or oatmeal. This does not mean that you need to get up before your schedule - this rule should be implemented if possible.
Approximately 1.5 hours before the workout, you need to arrange access to glucose in the body - for example, eat a couple of bitter chocolate, banana, dried fruit or a glass of tea with honey.
For those who are striving for quick results, experts advise taking a geyner before training is a protein-carbohydrate supplement that is easily digested and will help to achieve the desired results in a short time.
Unlike nutrition when training for weight loss, for a set of muscle mass, almost immediately after training, you can eat a regular portion of absolutely any dish that will allow the body not to consume muscle and fat stores, but to receive energy directly from food.