Food is work. Everyone who came to the gym has to get used to this idea in order to lose weight or, conversely, gain muscle mass. Changing the diet, rather than performing heavy exercises, is the hardest part of the battle for the perfect body. It is on nutrition before and after training that the speed of progress often depends. How to make a diet in order to lose weight quickly and stably, and what is before exercising for weight gain and after it?
Nutrition before and after training is, of course, important questions, but if I tried to answer them briefly, they would have been torn out of the context of the basics of proper nutrition during classes in the gym. Therefore, for the story of the diet of a person engaged in strength training, I will start from the start, in the morning.
And since the diet for weight loss is different from nutrition for gaining mass, I will share the story, according to these directions. If you want supplementation for daily life, you can consider pre-workout supplements.
Some people prefer to train in the morning, while others go on a barbell date in the evening. But, in any case, the answer to the question of what is before the workout for gaining mass lies in the ability to provide yourself with energy for the effective performance of heavy basic exercises. In order to be alert and active in the gym, you need to refuel your body with carbohydrates. If the last meal was 5-6 hours ago, the body is considered hungry and unsuitable for physical exercise.
Note: Some sports have their own characteristics in nutrition before training. Classes in yoga, gymnastics, martial arts, acrobatic dancing are best done 2.5-3 hours after a meal. Before the upcoming training session, eating too much is also not worth it. Otherwise, nausea, dizziness, and discomfort in the stomach can disrupt the training process.
Breakfast is the most important meal for any athlete gaining weight or burning fat. Metabolism at this time of day is the fastest, the last meal was 7-8 hours ago, which means that the nutrients obtained during breakfast will be absorbed quickly and most fully.
The charge of energy received in the morning will allow you to stay awake and energetic until lunch.
If the training is scheduled for the morning, 1-1.5 hours before class, you can eat 1-2 boiled eggs and a bowl of oatmeal (or any other) whole meal porridge, cooked in milk, with the addition of dried fruits and nuts.
The first main meal (a glass of water drunk on an empty stomach to thin the blood is not considered) should contain easily digestible proteins, complex carbohydrates, a minimum of fats and simple carbohydrates. You do not need to eat enough before going to the gym, because after eating blood rushes to the stomach, instead of filling up the muscles during training.
A good and even indispensable addition to breakfast will be 5-6 dates. In addition to the fact that dates are an excellent source of energy, they can significantly improve the training process, because:
Increase immunity. Consequently, the risk of getting sick during the winter-autumn mass-gathering period is significantly reduced
Improve digestion. This means that proteins and carbohydrates obtained from food will not go to the toilet, but to muscle growth.
Rich in magnesium and potassium. These trace elements improve the functioning of the heart muscle, which, in turn, increases endurance and performance.
Contain substances similar in effect to aspirin. They thin the blood and improve its flow into the muscles.
From freshly squeezed fruit juices drunk on an empty stomach, pastries from yeast dough and cereals (cereal, cereal) instant food as food before exercise, should be discarded. Acids contained in fruits irritate the gastric mucosa, and yeast baking leads to an increase in gas and complicates the digestion process.
Quick cereals contain a lot of sugar, which quickly increases energy levels and also quickly reduces it. After such a breakfast, you will want to eat more on the way to the gym.
The breakfast algorithm described above is optimal at any time during the workout. If the lesson is scheduled for the evening or in the middle of the day, 2-3 hours after breakfast, you need to take a small snack. Its task is to moderate the appetite and recharge the body with nutrients. Optimum snack options:
Low Fat Yogurt and Banana
Cheese Sandwich with a Slice of Whole-Grain Bread
A handful of nuts
Vegetable Salad and Boiled Egg
Low-fat cottage cheese with dried apricots
Nutrition before the workout scheduled for the evening should be built on the same principle as for the morning classes. You only need to eat a little earlier, 2-2.5 hours before exercise.
There are no strict dietary requirements, but fatty and salty foods should be avoided. The protein content for carbohydrates should be 1: 2. This proportion will allow you to effectively train and nourish the muscles with the necessary amino acids. I suggest seeing an explanatory plot on this subject
You can use the following dishes as nutrition before training for weight gain:
Poultry meat with buckwheat or bread made from whole meal flour
Low Fat Baked Beef Steak
Baked fish with brown rice
Hard pasta with lean meat
Note: a mandatory addition to eating before training should be a large portion of vegetable salad. This applies to any power sports. A diet rich in protein overloads the digestive system, and vegetables minimize this load and increase the level of protein absorption in the body.
About 30-45 minutes before the start of the workout (this applies to the morning and evening classes), you can drink coffee (but not with cream) or strong black/green tea. Such drinks stimulate the synthesis of norepinephrine and epinephrine.
These hormones accelerate the release of fatty acids from fat cells, so the body can use them as an additional source of energy.
Tea and coffee perfectly stimulate the nervous system and increase performance.
Pre-workout nutrition for weight gain should contain complex carbohydrates for energy, protein to protect muscles from destruction, and vegetables to increase its bioavailability. The workout is all about the right technique and the right nutrition. Now that you know about how to optimize your diet to maximize your results, go ahead and start off with a brand new pre-workout and post-workout diet regime and watch the results show up like magic yourself!