What to eat before a workout?

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Many people know that the power to the training session is very important, but, what to eat before a workout – not many people know. Therefore, today we will examine this question.


First you need to understand that the term “food before exercise” does not mean that you need to eat for 15 – 20 minutes before workout, or (even worse) just before training. Remember, exercise only 2 hours after the last meal. Otherwise you will have side effects such as nausea and loss of stamina.

If you want to gain muscle mass, you need to download the proteins and carbohydrates. Carbohydrates give energy and serve as a source of quality protein amino acids, which in turn will force the muscles. We do not eat a lot of fatty foods, because fats inhibit the digestion process. If you want to lose weight, you should eat only protein and vegetables. Carbohydrates will only interfere.


What to eat before a workout?

Before the training is recommended to use liquid food, since such food is digested faster, it does not load the stomach, and most importantly – helps to increase protein synthesis in 2 – 3 times. Therefore, it is better to give up solid food, and switch to a liquid.


As you can use as a liquid food:

During the set weight:

  • magazine + shop gainer protein (fast) in milk
  • shoplifter protein (fast) on milk + 2 bananas
  • gainer cooked at home
  • protein shake made at home


For weight loss:

  • shoplifter protein (fast) on the water
  • protein shake cooked at home (without carbohydrates)


If you do not fit the liquid food, then it is possible to use conventional solid food. The best sources of protein products: turkey fillet, chicken, beef, fish, shrimp, eggs, not fat cottage cheese. The best sources of carbohydrates: pasta from durum wheat, rice, buckwheat, potatoes, oatmeal, barley.


An exemplary combination of products:

  1. Oatmeal + eggs (whites only) + vegetables
  2. Barley + beef + vegetables
  3. Rice + fish + vegetables
  4. Buckwheat + turkey fillet + vegetables
  5. Macaroni + cheese + vegetables
  6. Potatoes + rabbit + vegetables


Try not to load too much before exercise, what would have time to digest the food before you start exercising. After eating you should not be a feeling of oppression and heaviness in the stomach.


If we compare the percentage of protein and carbohydrates, the protein should be about 30% and 70% carbohydrate. For example:

  • Oatmeal – 85g (70% carbohydrate) + proteins of chicken eggs – 6 pieces (30% protein)
  • Rice – 70g (70% carbohydrate) + Heck – 150 g (30% protein)


If your job is to lose weight, the techniques of solid food may look like this:

  1. Chicken eggs (whites only) + vegetables
  2. Not oily fish + vegetables
  3. turkey fillet + vegetables
  4. Low-fat cottage cheese + vegetables

So you eat, if your workout at lunch or in the afternoon (ie, prior to this meal there is at least one reception). If your workout in the morning (by 1.5 – 2 hours after waking up), then there is very desirable to load carbohydrates (if it certainly is not a cardio workout).

An exemplary combination of products:

  1. Oatmeal + eggs (whites only) + vegetables
  2. Barley + chicken + vegetables
  3. Rice + fish + vegetables
  4. Buckwheat + turkey fillet + vegetables


In principle, this information is enough that you understand what to eat before a workout and what products to choose.

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