Everyone knows that it is not recommended to eat before starting a workout. The standard time recommended by the trainers is two hours before the start of the class. It is also not recommended to eat heavy meals. But the diet can change depending on how exactly and how long you are going to train.
Cardio training only (44 minutes or less). For an easy cardio workout, you should have a stock of 50-100 calories of fast carbohydrates, so that the body has a source from which it could draw strength, adjust your metabolism and force your body to burn excess fat.
That is, you can just have a snack with a piece of dark chocolate and thus give your body the necessary energy. But it is not worth abusing this, since fast carbohydrates are absorbed very quickly by the body, and instead of the desired result, you will get even more extra pounds.
Cardio training only (45 minutes or longer). If you are going to seriously run, you will need more energy — 100-150 calories. And this time it should be not only fast carbohydrates, but also a longer and more reliable source of carbohydrates. It is better to skip protein intake and postpone it for a snack after training.
Slow carbohydrates that would be nice to have a snack before training: apples, dried apricots, peaches, cherries, grapefruits, plums, oranges, pears, tomatoes. Slow carbohydrates are also found in leafy greens, legumes, durum wheat pasta, avocados, zucchini, Brussels sprouts, onions, cauliflower and broccoli.
Strength training (weight lifting). If you are going to a sports club for strength training, you can not do with a snack of one candy here. For a full workout, your body needs at least 150-200 calories from fast carbohydrates, plus an energy source that will support you for a longer time — slow carbohydrates and lean protein.
The simplest source of lean protein is eggs! Lean protein is also found in tofu, chicken breast, and sea fish.
After training, it is recommended to replenish your stock by about 100-200 calories. The source of this energy should be fast carbohydrates and lean protein. In such a bundle, carbohydrates will help your body assimilate protein, which is necessary for muscles after training. And it is desirable that you have a snack within 30 minutes after the end of the lesson to achieve optimal results.
And of course, no one canceled special sports protein shakes. If, of course, you understand this or there is a coach nearby who will choose for you what is right for you.
