Can I eat before exercise?
This is an important question that we will discuss in this article. Whether the athlete ate before training or not, his body burns the same amount of fat. Our bodies are much smarter than we think. If you do not eat before exercise, the body automatically goes into survival mode. It burns muscle mass but stubbornly retains fat, anticipating the worst of times. Therefore, we will analyze when and what you can eat before training.
How much before training can you eat?
The standard recommendation from nutritionists is to plan meals 1.5-2 hours before training. Moreover, a portion should include a sufficient amount of both easily digestible proteins and complex carbohydrates, but contain a very moderate amount of fat.
Sometimes planning a full meal before exercise is difficult. In this case, you do not need to give up food. A glass of kefir or cottage cheese can be eaten 1.5 hours before class.
If dizziness occurs during training, then before starting the load, you can eat a little any fruit.
Eating before aerobic exercise
Aerobic training is about running, walking, dancing. For this type of exercise, the main thing is to stock up on carbohydrates. During aerobic training, glycogen is consumed first, and then fat is burned. If the body lacks glucose, the metabolism slows down significantly and the productivity of classes decreases. In this case, we are talking about complex carbohydrates. Porridge, vegetables, bran bread, fruits, and juices work well. It is also necessary to include protein in the diet: chicken, cottage cheese, dairy products.
Eating Before Strength Training
Strength training – exercising on machines or with your own weight. When exercising, you need to eat a sufficient amount of not only carbohydrates but also proteins. They are important for the formation and repair of muscle fibers. Fats are necessary. They slow down the digestion of food, which can cause stomach discomfort during exercise. You need to eat at least 2 hours in advance. Foods to eat before strength training: Lean meat or fish potatoes, rice, pasta, eggs, cereals, cheese.
What foods should not be consumed before exercise?
In addition to alcohol, spicy and fatty foods, sweets, and pastries – foods that are obviously not intended for an athlete’s diet, there are seemingly harmless, at first glance, treats that should not be eaten before training. It:
- Cabbage. Contains sulfur and coarse fiber. And if you eat a salad of it before training, flatulence and even intestinal colic are guaranteed;
- Legumes. Heaviness in the stomach and increased gas formation awaits you after eating peas or beans, lentils, soybeans, or chickpeas;
- Milk. Almost 90% of the adult population suffers from some degree of lactose intolerance. Therefore, milk taken before exercise is almost guaranteed to lead to epigastric pain and indigestion.
- Fruit juices. Many athletes use them just before intense physical activity and do not observe any problems. Others note pain in the intestines, provoked by a high fructose content. In this case, you should not drink fruit juices before the workout itself, but 3 hours before it. And have a snack before the exercises themselves with any fruit.
10 best pre-workout foods
If you have standard oatmeal with boiled chicken breast on your table day in and day out, it’s time to rethink your approach to menu formation. And pay attention to other products, the benefits of which we often forget before intensive training.
- Peanut paste. Just one teaspoon of the paste will provide an athlete’s daily requirement for antioxidants. Also, this product contains magnesium and vitamin E.
- Brown rice. It is excellent at satisfying hunger, has a mild nutty flavor, and is rich in manganese and selenium. Regular consumption of brown rice lowers blood cholesterol levels and the risk of heart disease.
- Avocado. This fruit is rich in healthy unsaturated fats and B vitamins. Avocado effectively fights cholesterol deposits and relieves hunger for a long time.
- Fresh greens. The familiar parsley and dill are a great source of slow carbs. The calorie content of greens is minimal, but the iron content in it breaks all records.
- Bananas. Hearty, tasty, sweet fruits are great at filling the gap between a hearty meal and an aerobic workout. The high carbohydrate content will keep the athlete energized, and the potassium will increase muscle strength, lower high blood pressure, and restore heart rate.
- Greek yogurt. It’s easy to make – just remove the whey from regular yogurt. Thus, the product becomes twice as rich in protein, and the level of carbohydrates, on the contrary, is significantly reduced.
- Grapefruit. This fruit is packed with vitamins A and E, magnesium and zinc, thiamine and folate, potassium and copper. 1 grapefruit, eaten before training, can speed up metabolism as well as professional pre-workout complexes.
- Turkey. This meat tastes better than chicken breast. It contains a lot of vitamins: selenium, zinc, vitamin B12. And the iron content in turkey is 2 times higher than in veal.
- Cottage cheese. This product is respected by nutritionists for its high calcium and phosphorus content. And experienced athletes know cottage cheese is the perfect meal before a morning workout. It is absorbed quickly and speeds up the metabolism.
- Eggs. 1 hard-boiled egg will allow you to start the day right, because this product contains a huge amount of iodine and iron, selenium and biotin, vitamins A, B12, D, and E.
It is important to exercise good judgment when formulating your diet before exercise. Each person has a different reaction to stress. It is necessary to listen to your body, to prevent the occurrence of feelings of hunger. The diet should be as varied as possible, rich in vitamins and minerals.