Those of you who want to gain strength must provide their body with enough food and fluids. The aim of any pre-workout meal is to provide enough energy and hydration necessary for the body to pass through the heavy workout. That’s why it is important to provide us eating a lot of carbohydrates and fluids. For best results and optimal performance, is not only important the meal before exercise but the food you eat throughout the day, you can not hope to achieve miracles by only one good meal, and for other meals to tread with junk.
- Large meals
Consisting of 600 to 800 calories must be taken 3-4 hours before each resistance training, thereby providing time for the body to assimilate the nutrients. The closer we are to the workout time, the smaller portions of food should accept.
- Medium sized meals
These meals are from 400 to 600 calories and should be taken by eating about 3 hours before your workout.
- Small meals
These are meals to 400 calories can be taken two hours before your workout.
And in less than two hours before exercise you can accept whole-grain waffles or yogurt to fill you up and give you a strength for the workout.
What to eat:
Stick to eating more carbohydrates and less fat. Carbohydrates from foods give your body the fuel to withstand the workout, and the combination of high carbohydrate – low fat is easy to digest. If you add a little protein will delay hunger. Carbohydrates should give you enough energy, but do not overdo or it will hampered your digestion. During the training the stomach should be almost empty, otherwise it can easily begin to decay and release toxins. As practice shows, the best sources of carbohydrates before training process appear white rice, bananas, apples, baked potatoes or gainer without sweeteners.
Examples of meals:
If you train in the morning
-Whole grain bread with peanut butter
– glass of juice
– Yogurt with pieces of banana or strawberries and blueberries (I prefer oatflakes with honey, bananas and yogurt )
– Cereal with skim milk
– Shake made from fruit(best banana), 1 cup of yogurt and some blueberries.
– Fruit salad from any fruit, garnished with honey and ground walnuts.
– Boiled eggs or omelets
If you train after lunch
It is not right to eat before a workout pork, even without fat, and beef, as some meats are processed longer – up to nine hours after their adoption. Suitable protein sources may be: whey protein, milk protein, a small amount of boiled fish, nonfat cottage cheese, low fat cheese, low fat yogurt. Remember that whey protein should be taken two hours before your workout, not 30-45 minutes before it, as some people do.
– Vegetable soup
– Chicken and spaghetti
– Bread and chicken breast
– a small amount of boiled fish
– cottage cheese
– low-fat cheese
– Omelet with cheese
– Salad – do not sounds like the main course, but the concept is quite common. 500-600 c. Vegetables with grated cheese or cheese with fish or chichen would charge you.
– Chicken steak / chicken skewers with rice
– Sandwich from wholemeal bread, chicken, cheese, tomatoes can be a good combination for a quick bite if you do not have time.
If you train in the evening, you do not have time to absorb the food from dinner, so you can make one intermediate meal which will charge you and eat the dinner after training.
– little oatmeal, whole grain bread with peanut butter and a glass of juice.
– Fruit Salad
– green salad
– spaghetti (3-4 hours befor training)
– Brown rice (3-4 hours befor training)
– fruits (apples, pears, bananas, apricots, peaches, etc.)
– dessert with nuts and seeds
– protein powder
Befor training avoid foods with lots of fiber or that cause gas, such as beans or broccoli to reduce the risk of gas in the stomach and discomfort.
Liquids are preferred by many people because it can take less time before training, so as not to burden the stomach and are absorbed faster. They can be taken early in the morning for people who workout on an empty stomach or 30-40 minutes before training.
– 200 milliliters of cold and unsweetened tea (preferably green, white, black, yerba mate or rooybos) with about 200 ml of pure juice from strawberries, raspberries or blueberries and 15-20 grams of high quality whey protein powder (You may add a teaspoon of coconut milk).
– Shake with green tea with pomegranate and honey
– Green shake – In blender jar put cucumbers, celery, lettuce, spinach, parsley and sliced lemon. To make more spicy juice can add a little ginger. After a blending pour the mixture into a tall glass.
– Carrot juice
– Shake with bananas and spinach . You will need some bananas, 2-3 sprigs fresh spinach and 700ml cold water. Pour them in a blender, and during the blending, add 700 ml of cold water to give well shaked juice.
– Shake with almonds and bananas. You’ll need 1 medium banana, 30 g almonds, a cup of yogurt, 1 tablespoon linseed (natrusheno) 250ml almond milk.
– Shake from orange and lemon.
– Shake banana and strawberries. Necessary ingredients: 1 banana, 4-5 medium strawberries 50-70grama mix of berries (blueberries, blackberries, raspberries, etc.) and 1 medium orange.