- NUTRITION BEFORE WORKOUT: ALL YOU NEED TO KNOW
Remember that the food we eat is more than a feeling of satiety. So what do you need and can you eat before your workout, what should you give up for great results?
Proper Nutrition Before Workout
Before talking about what you should eat before training, let's talk about what happens if we train in an empty stomach. Indeed, there is evidence that by training on an empty stomach, we increase the oxidation of fats and thus facilitate the energy mobilization of fat deposits. However, increased fat oxidation does not necessarily mean loss of fat because most fats come from within the muscle cells rather than from the subcutaneous fat layer. When we finish the workout, the non-oxidized fats come back to the fat tissue. In this way, we eliminate any of the benefits of burning fat that we have created before eating. Worse still, proteins from your muscles will be used for energy. Studies have shown that nitrogen loss from protein degradation was more than 2-fold higher. when you were training on fasting. So muscle building and fasting are incompatible things. You need to eat properly to maximize the benefits of your workout!
Selection of carbohydrates
Research has shown that using carbohydrates before training delays fatigue and increases stamina, strengthens the workout. This is because carbohydrates increase the ability of muscles to absorb glucose. Approximately 70% of calories consumed before exercise should consist of complex carbohydrates, such as oatmeal, vegetables, sweet potatoes. Carbohydrates (sugar, sweets) should be avoided as it causes sudden changes in blood sugar levels.
Once again, the complex carbohydrates are derived from foods such as whole grain pasta, sweet potatoes, oats, buckwheat and other cereal products. Carbohydrates are found in fruits, milk, honey and sugar. By digestion, the body breaks down carbohydrates into glucose and keeps it as glycogen in muscle.
During exercise, glycogen is converted to glucose and is used as an energy source. The ability to "stretch" a longer workout is directly related to the glycogen content in the muscles. The body protects a limited amount of carbohydrates in the muscles and liver. According to research, if intense activity (workout) lasts less than 90 minutes, glycogen stored in muscle is enough to supply the required energy. It should be emphasized that in this case additional carbohydrates will not help - imagine a situation when you pour gasoline into a full petrol tank, or will you go further and faster?
For workouts (competitions) that require extra strength and take more than 90 minutes, a high carbohydrate diet must be started two to three days before the challenge. Runners, cyclists, skiers, canoes, swimmers, footballers have 70% carbohydrates.
Endurance athletes with high carbohydrate diets can withstand higher sports loads than those with low carbohydrate, high fat diets. True, the use of a high carbohydrate diet is not always recommended. This will lead the body to use only carbohydrates to generate energy, not fatty acids derived from fat.
Consumption of simple carbohydrates - sugar or honey before exercise - does not provide any extra energy. The energy surge takes about 30 minutes before the blood enters the blood. Beto, this can cause dehydration because water is used to absorb sugar.
After carbohydrates and fats, proteins are the next source of energy. Strength sport increases the need for protein depending on the intensity and frequency of training. Of course, exceeding the required daily calorie intake, whether the calories come from carbohydrates, or fats, or proteins, will be partially accumulated in the form of fat (the weight is water, muscle mass, fat ..). For endurance sportspeople, it is recommended to use 1.2-1.4 g / kg of protein (120g - 140g protein per 100kg athlete) daily. Strength for athletes - 1.6-1.8 g / kg. Japanese scientists have proven that "sports anemia" can occur during the early training period (for beginners athletes who have never had sports nutrition) if they consume less than 1 g / kg of high-quality protein per day. Thus, less than 1 g / kg of protein per day is not recommended it will certainly not help to achieve high results in this sport. Proteins are animal proteins with a full chain of amino acids (eggs, lean meat - turkey, chicken breast, beef, fish, dairy products).
Although in many respects, vegetable proteins are not suitable for muscle building, but the key to success is a varied diet. Eat a wide variety of foods, collect protein from animal sources, add the right amount of vegetable protein at the right rate and make sure you do everything for good results. One more note - it doesn't mean better anymore. Excess protein levels can deprive the whole protein of its benefits and can cause dehydration. High protein diets increase the need for water to remove urine nitrogen. In addition, the rate of metabolism may increase, resulting in increased oxygen consumption.
Before training, take high-quality proteins with carbohydrates with a carbohydrate ratio of 2: 1 (600kcal meal - 400kcal carbohydrates and 200kcal proteins). Proteins would make muscle a "sargo" during exercise, preventing them from falling off. Using BCAA before training would also increase protein synthesis.
How is Fat?The longest digestion of fat and its use before training would make the body more difficult, which would make the workout ineffective, and would make it more difficult for the body to absorb nutrients, either completely abandoned or consumed very little. Keep away from oil, fatty meat.
Water is necessaryDo not forget the water, this is an extremely important element for the body. You should drink about 400ml of water, 30-40min before training. Also, avoid caffeine (cola, coffee, tea) as these liquids can cause dehydration and increase urination.
How much and what should be eaten before training?Knowing what to eat is naturally a question of how much to eat? You only know the answer to this question, because each person is different. I can only give recommendations: 500-600 calorie meal, eaten by a 80kg man, should be eaten 2-3 hours before training. A smaller ~ 300 calorie meal can be consumed about an hour before the workout. 0.3-0.5 g / kg carbohydrate-protein can be a great starting point to see how much you can eat before weight training. In any case, this should be experimented with. It should be noted that liquid food is digested more quickly. Those who do intensive aerobic workouts should add relatively more carbohydrates, and those who are preparing to exercise weights should have a relatively high protein intake in the pre-training meal.
Examples of food before training:
- Brown rice and chicken breast;
- Oatmeal and egg whites;
- Vegetables and tuna, other low-fat fish;
- Protein-carbohydrate drink in a ratio of 1: 4 or 2: 3.
Fruits (apples, oranges) and protein cocktail.
2-3 hours before training:
Fruit / whole grain bread / whole grain pasta and lean meat
3-4 hours before training:
The same thing as in the last paragraph, you can add some fat, for example, eat egg or nut butter.
Peculiarities of nutrition against cardio workoutsSince ancient times, one of the recommendations for losing fat was the cardio workout on an empty stomach. In this way, during cardio, the body uses fats as fuel, and the amount of carbohydrates in the blood affects the body's ability to increase fat burning. If you have eaten, the body has carbohydrates, which reduces fat burning. Therefore, the most popular to do cardio - in the morning, on an empty stomach. In the morning, there is no carbohydrate in the blood because all-night fasting increases the body's ability to melt fat. New research shows that fat burning can be even more active if you take amino acids against your cardio workouts. 5g - 10g of amino acid product containing alanine, arginine, cysteine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, serine, threonine is recommended tryptophan, valine and tyrosine. Another variant is 10g - 20g of pure whey protein isolate or hydrolyzate. Just make sure the product does not contain carbohydrates or fat.
Nowadays, various theories are emerging about eating before training. It is said that the fasting body, not only burns fat more efficiently, but also the muscles, so it is necessary to evaluate all "for" and "against" in order for weight loss to be most effective.
So ... rememberProper Food + Workout = Muscle Growth
Bad Food + Workout = No Muscle Growth
No food + workout = muscle breakdown
Depending on the goal, only the amount of food varies. Whether you grow muscle mass or develop, eat before workout!
Food Supplements (30-60 min before training)Pre-workout food supplements are also very important if you want to improve your results. It is important that the body fully recover from the physical impulse to recover faster.
The correct use of nutritional supplements will help to increase the anabolic state and workout loads and reduce recovery time.
- Anabolic state - when the body is able to "produce" more muscle tissue. It involves the production of natural testosterone, growth hormone (GH), insulin growth factor 1 (IGF-1), insulin, cortisol and other hormones that also affect muscle growth. Muscle growth is also ensured by the body's response to exercise, food, nutritional supplements, and other factors.
- Food supplements can help you train more intensively and harder if you want to start training more often (four to four times a week to go to work), accessories will help you recover faster. By engaging in another sport, food supplements will help you successfully combine both sports and help with recovery.
- Restoration leads to muscle growth: the body must recover from catabolic processes and only then can synthesize proteins - the sooner you recover from your workout, the earlier this process will begin. After retraining, your muscles will even lose their volume instead of increasing.
- Whey Protein
- Amino acids
The first purchase can be amino acids. Various research studies have shown that branching chain amino acids (BCAAs), when used before training, increase insulin secretion and reduce testosterone levels during and after exercise. You will not get this effect by using other amino acids (complex of various acids, hydrolyzate or protein powder). BCAA should be used 30min-45min. before a workout with an empty stomach. Amount 5-10g.
You can choose whey proteins if you do not want to stomach a large amount of food before the workout, because the liquid food is digested faster. Of course, don't forget the carbs in this meal.
Creatine, like BCAA, is used for 30min-45min before a workout in the stomach. The amount depends on the form of creatine (monohydrate, HCL, alkali). Note: This supplement only brings real benefits when the required daily dose is collected and the time of day is irrelevant;
Taking a lot of supplements before your workout will make it more difficult for you to work on your stomach, so it is recommended to limit yourself to the four food supplements mentioned above. Advanced athletes add AAKG, Citrulin Malate, or other energy to their pre-training supplements, but as I said, a beginner should not be overloaded.
Do not forget that what you do / use during and after your workout is no less important.