Power before exercise

Nutrition before training should be given special attention, since it must provide the body with nutrients and energy.

The first thing to take care of is water. Somewhere for an hour before the session, it is recommended to drink 2 glasses.

The intake of food before training should be at least 2 hours before the start of the session. Products should be easy and quickly digestible.

If your training is aimed at increasing muscle mass, then be sure to eat half an hour before class. For this, they are perfect: fruit, berries and protein cocktail .

What is better to eat before training?

It is very important that during the session you feel comfortable and do not feel heaviness in the stomach. In addition, a full stomach will not only interfere with the exercise, but can also cause nausea and acid reflex. Food should be selected individually, taking into account personal preferences and possible health restrictions.

Carbohydrates before training

To get the energy necessary for exercise, you need to use slow carbohydrates. Due to the fact that they are gradually broken down, energy is released in batches, but on the other hand this amount is not enough and the body actively splits fats for additional energy. Products that contain slow carbohydrates: bananas, apples, whole grain breads, etc. It is recommended that half an hour before classes, eat about 40 g of these products.

Do I need to eat protein before exercise?

Scientifically proven that the more amino acids get into the muscles before training, the faster the processes of protein synthesis. Proteins must be consumed before exercise, in order to keep the muscles from breaking down. It is recommended that half an hour before exercise, eat 20 g of protein, for example, low-fat milk, cottage cheese, chicken breast or drink a protein cocktail.

Nutrition before strength training

Proper nutrition is about 70% of success in the formation of the ideal body. In addition to proteins and carbohydrates, it is recommended to consume fats, but not more than 3 g. They are necessary in order to reduce the rate of absorption of nutrients.

Approximate nutrition before exercise:

• a small piece of chicken breast and rice;
• a piece of lean fish and potatoes;
• a piece of low-fat meat and pasta from whole grain flour;
• cottage cheese and bread from a meal of coarse grinding.

Many athletes before training use only a protein cocktail , which must be drunk one hour before the session.