To get the maximum from the training, you need to charge a good portion of energy before classes. You can not do it on an empty stomach.
Before you go into the hall, you need to make sure that the body has received a sufficient amount of protein and carbohydrates. They will give vigor and strength during training, and after it will contribute to the early recovery of muscles.
1. Bananas
They contain a large number of high-speed carbohydrates, which provide the body with energy. People who like to train in the morning and skip breakfast, dieticians strongly recommend eating a banana before entering the hall. For the duration of the training, he will provide them with the necessary protein to build up and restore muscle. And not to lose the "banana effect", it is desirable to eat fully about an hour and a half after eating fruit.
2. Oatmeal
Oats are rich in carbohydrates. Getting into the bloodstream, they fill the body with energy. If the usual oatmeal does not appeal to you, try to cook it according to one special recipe.
3. Caffeine
Thanks to caffeine, more energy is produced, the body is much slower tired, and the process of fat burning is accelerating. Therefore, many nutritionists recommend drinking a cup of espresso before training.
4. Fruit smoothies
It is not only tasty, but also VERY useful. Fruit smoothies contain a large amount of high-quality protein. Cocktails are quickly digested, due to which carbohydrates begin to act for 15-20 minutes. This provides a constant burst of energy.
Cooking smoothies can be with the addition of oat flakes, chia, coconut milk, Greek yogurt, pineapple. Very tasty mixture - blueberries with banana, almond oil, lemon juice. Instead of blueberries you can take honey. All components are blended with a blender and the cocktail is ready!
5. Chickpeas
Simple and tasty snack. All you need in order to recharge your energy is to eat 1/3 or 1/4 cup of chickpeas. Gourmets often season beans with lemon juice.
6. Egg whites
The fat contained in the yolks is metabolized slowly, so if you eat an entire egg before training, you will feel uncomfortable. Another thing - proteins in its pure form. Fat in them is not present, only energy!
7. Dried fruits
This is an excellent fast, but energy snack. A few dried fruits, and you immediately feel a surge of energy. A quarter of a glass, and in training you will be the biggest animal.
8. Toast from whole grain bread
In whole grains contains a large amount of fiber, which will provide an influx of strength for the entire workout. In order not to have a "naked" toast, you can add Greek yoghurt and pistachios to the dish.
9. Chicken breast and brown rice
Such food fills the body with a lot of useful energy, but at the same time there is almost no fat in it. Complex carbohydrates from rice give vivacity, and the protein from the chicken is responsible for the speedy recovery of muscles after classes. Rice, if desired, can be replaced with quinoa, sweet potatoes or vegetables. Other foods will be digested too long and during exercise will give a feeling of heaviness in the stomach.
10. Greek yoghurt
In Greek yogurt in comparison with the usual almost twice as much protein and less sugar. Energy and light meals are what you need before training.
11. Maca
Peruvian poppy not only increases the level of vitality and endurance, but also has a mass of other health benefits. Many players eat the poppy before the game, to raise their performance to the maximum.
Do not forget: before training you NEED to eat. Some people believe that if they are engaged on an empty stomach, they will be able to lose more fat. But this is a serious misconception, since a hungry organism can "close" and not lose anything at all.