What to eat before workouts: 10 tips from the manygoodtips.com
Before we talk about the menu before workouts, let’s discuss, and if not there at all? Often want to lose weight bro I train on an empty stomach. If you want to lose weight, it makes sense to run around 20 minutes of intense aerobic exercise on an empty stomach, and it will be more effective than an hour if you’re going to do cardio after a meal. At least it is considered to be.
And the truth is, there is evidence that training on an empty stomach increases fat oxidation and allows you to quickly turn fat into energy. But a higher consumption of fat does not necessarily mean more weight loss, since fat is borrowed from muscle cells, not just the subcutaneous fat. And when the exercise will end, is not oxidized fat returns in adipose tissue. So all these benefits of exercise on an empty stomach is not obvious. What is worse, precious protein from your muscles is also used as fuel. The study, published in the American Journal of applied physiology, showed that the loss of nitrogen as a result of protein breakdown when you exercise on an empty stomach doubled. This is bad news for those who want to build muscle.
So, dude, before exercise should eat. Studies have established that consumption of carbohydrates before exercise slows down fatigue, increases endurance and physical performance. This is because carbohydrates increase the level of glucose in the blood and make the muscles harder. Approximately 70% of the energy that you get before a workout should come from carbohydrates, but to choose foods with a low glycemic index: oatmeal, vegetables, sweet potato and not chocolate bars and cookies. Protein is also very important that during training your muscles are not broke. Fats are digested much longer, so before training should be consumed at least fat.
The biggest challenge is to understand how much you can eat before training. You will understand from my own experience. Some dudes can an hour before going to the gym to eat a complete meal of three courses and to practice for the glory, while the other guys with a more sensitive belly eating for three to four hours before training. In General, if you plan to eat thoroughly, to 500-600 calories, do it in three hours. A small snack of 300 calories or less can be eaten one hour before exercise. Experiment with portion sizes and time to find the best option.
If coming a long workout, it is necessary to add carbs. If you plan on strength training, we add more protein. Here are our suggestions.
1. Oatmeal, sir
Recipe: ½ Cup whole oats and 1 scoop of protein powder.
When there is: before exercise on endurance for one to two hours before training.
Calories: 420, protein: 33 g; fat: 7 g; carbohydrates: 57 g; sugars: 2 g.
Oatmeal is a great cereal with a low glycemic index, though it is less processed than any cereal. Whole oatmeal is tougher and a little longer to prepare, but it’s worth it.
2. Omelet with vegetables
Recipe: 2 whole eggs, 2 egg whites, peppers, onions, mushrooms, grapefruit/oatmeal.
When there is: before exercise in the development of muscle for one to two hours before training. For longer workouts or cardio add to menu grapefruit or half a Cup of Hercules.
Calories: 321; protein: 26 g; fat: 18 g; carbohydrates: 13 g; sugar: of 6.47 g.
Classic omelette is a great option for those who go to the gym right after Breakfast. The eggs are the most protein of all the usual Breakfast food. Protein from eggs natural, and therefore very well absorbed by the body. Great choice.
3. Stuffed Turkey
Recipe: 100 grams Turkey filet, 1 cabbage leaf, purple onion, red pepper, small tomatoes and a teaspoon of mustard. Put a cabbage leaf with mustard and wrap it the rest of the ingredients.
When there is a: before the training on the development of the muscles, for half an hour before training. If expected and even cardio, instead of cabbage you can eat porridge.
Calories: 184; protein: 28 g; fat: 3 g; carbohydrates: 13 g; sugar: 6 g
Turkey is a great source of protein that is easily digested and not difficult to digestion. This variation of the classic stuffed cabbage, which contains less calories and carbs, great for weight loss and building muscle. Ideal for those who avoid gluten.
4. Classic lunch bodybuilder
Recipe: 150 g of baked chicken, sweet potatoes and broccoli.
When there is a: pre-workout for building muscle mass, for two to three hours before training.
Calories: 368, protein: 59 g; fat: 9 g; carbohydrates: 37 g; sugars: 11 g.
Fitness models and athletes regularly eat this dish, and for good reason. Every ingredient is superior. Lean poultry meat contains large amounts of protein, sweet potatoes — complex carbohydrates and antioxidants, drugscom elephant contains a lot of vitamins, minerals and other substances. This meal has everything you need for your body. It is a full dinner, so eat it immediately before a workout should not be.
5. Cottage cheese with fruit
Recipe: ½ packs of cheese and ½ Cup fresh berries or melon. For endurance — banana.
When there is: before exercise on endurance, for half an hour before training.
Calories: 117; protein: 14 g; fat: 0.1 g; carbohydrates: 13 g; sugar: 6 g
Cheese contains no lactose (for dairy products is a rarity) and is a great source of protein. Blueberries and cantaloupe are rich in vitamins, minerals and antioxidants needed for your workout. If you need more energy for greater endurance, eat a banana. Bananas are rich in carbohydrates and contain potassium, necessary for proper functioning of nerves and muscles. Potassium is important for long intense workouts, especially if you’re exercising in hot weather. This low-calorie and easy to digest snack will fill the gap between lunch and workout.
6. Homemade protein bars
Recipe: ½ Cup vanilla protein powder, ¼ Cup coconut, ¼ Cup coconut flour, ¼ Cup milk, 30 g melted dark chocolate. Mix protein powder and coconut flour with milk, form the bars. Melt the chocolate in a water bath. When it melts, dip the bars in chocolate and put it on 30-45 minutes in the refrigerator. Or here’s another recipe.
When there is: before exercise for muscle building for half an hour before training.
Calories: 212; protein: 17 g; fat: 13 g; carbohydrates: 9 g; sugars: 3 g.
A very convenient form of snack before practice. But be careful they can do more harm than good. We must look at the composition very carefully and be sure that the bar contains high-quality protein and little sugar. For intense prolonged exercise choose energy bars with high carbohydrate or natural bars, made from fresh ingredients. For workouts aimed at muscle building, choose protein bars that contain at least 15 grams of protein. If you want something tasty, do-it-yourself. Coconut and protein powder is tasty, and turn them into bars easily. The coconut contains heart-healthy medium-chain triglycerides, which are helps to reduce weight.
7. Yogurt with berries
Recipe: a serving of low-fat Greek yogurt and ½ Cup blueberries.
When there is a: pre-workout muscle. For endurance, add a banana. Eat for half an hour before training.
Calories: 173; protein: 14 g; fat: 0.5 g; carbohydrates: 28 g; sugars: 22 g.
Greek yogurt made from plain yogurt, which remove the whey, resulting in a thicker, creamier product. Compared to regular yogurt, Greek yogurt is twice as rich in protein, has less carbohydrates and sodium. All yogurts are a great source of calcium. Simple and low-fat variations of Greek yogurt and regular yogurt contain about the same amount of calories and beneficial bacteria, however, in a flavored yogurt and add more sugar, which is much more useful to replace the fruit.
8. Protein shake with coffee
Recipe: 1 Cup cold coffee and 1 serving of protein shake.
When to drink: before exercise, muscle building, for endurance, you can add in the menu a bowl of oatmeal. To use for half an hour before training.
Calories: 150; protein: 26 g; fat: 2 g carbohydrates: 7 g; sugar: 2 g
This delicious cocktail will give you energy. Studies show that caffeine is a powerful energy that allows athletes to be tougher and take longer to train. It increases the speed and power if you use it before a competition. Caffeine affects the implementation of both short and long exercises, and if you drink water, you no negative effects you are not threatened. If you want to be stronger, there’s caffeine little use. This protein shake with coffee you can drink in a matter of minutes or even during training. Liquids are digested much faster, so don’t worry: the belly will be fine.
9. Almond oil
Recipe: 2 tbsp almond butter and celery.
When there is a: pre-workout muscle. Dip celery in butter and eat myself for an hour or two before workouts.
Calories: 206; protein: 7 g; fat: 18 g; carbohydrates: 8 g; sugars: 3 g.
Athletes love peanut butter because it has a lot of protein and healthy fats. Almond oil contains vitamin E, potassium, magnesium, iron, calcium and phosphorus and is considered a very healthy food. It is very difficult to find in stores because it is not enough produce, and it does not add salt, sugar and fat. Remember that the peanut is not a nut, but rather a vegetable, so it is much more harmful for your belly. Before training, just leave a jar of almond butter at work, home or in the car and eat it with celery. Taste is refreshing, however, such easy and peregrine. Be careful.
10. Nut mix
Recipe: 1 Cup raw unsalted nuts (almonds, sunflower seeds, cashews, hazelnuts), 1 tbsp olive oil, ¼ tsp cinnamon, Cayenne pepper, chili and sea salt, 1 tsp maple syrup. Preheat oven, slightly roast the nuts for 5-10 minutes. Mix oil, spices and syrup and add burnt nuts. Put it back in the oven and bake for another 5-10 minutes, don’t forget to put a baking paper.
When there is: before exercise for muscle building, for endurance, add dried fruit. Eat for an hour or two before training.
Calories: 546; protein: 20 g fat: 60 g; carbohydrates: 23 g; sugar: 7 g
Oh gods, this is delicious! Nuts are high in calories, they have a lot of fat, but also protein. There is also enough calories that will help you get a good workout. But be careful eat less if want to lose weight. You can use ½ Cup of nuts and dried fruits (raisins, apricots, figs), to have more carbohydrates and less fat. If you want to buy nut mix, make sure there was no chocolate and nuts in the glaze to avoid simple sugars.
Adequate nutrition plays a huge role in sports, endurance and recovery. The correct food before training will help you to get the best from exercise. Cook meals in advance to keep you quiet: you eat properly and do not nullify your efforts.