The food before training during muscle build-up must contain carbohydrates, bodybuilding practice, proteins, and the fat content must be limited (preferably not more than 3-5 grams).
Food should be taken at least 60-90 minutes before the start of the training process (depending on the ease with which the food is digestible). It is not recommended to attend training on an empty stomach. But an overcrowded stomach will also interfere with the full performance of the exercise, and problems can arise such as food reflux, nausea, and reduced stamina.
Carbohydrates are required before training to load the glycogen depots that will be required for production during training. The adopted proteins will be used by the body as sources of amino acids for working muscles, creating what is called an anabolic “precondition”. There should be no fats in the food before training because the fat in the food slows down the stomach emptying and the rate of absorption of other nutrients. Fatty food is longer in the stomach and can cause discomfort, lethargy, colic, nausea and burping.
Food before training
The following examples combine protein and carbohydrate, and you can alternate these options according to your taste preferences:
Poultry meat (turkey, chicken breast) with rough bread or rice or pasta
Lean fish and potatoes
Lean meat with potatoes or pasta
Cottage cheese with bread
The amount of food to eat must be as small as the average breakfast. If you don’t feel a sense of gravity and filling in your stomach by the time you start training, then the amount of food was normal.
The food before training should include about 20 g of protein and 40-60 g of slow carbohydrates.
Protein before training
Protein cocktail digestion is much faster than normal food. Therefore, when assembling a mass, an additional 20 g of protein or a portion of geiner is practiced 1 hour before the start of the training. It is also advisable to take 5-8 g of BCAA immediately before training (at least an hour with protein). Thus, the muscles will be fully provided with the necessary amount of amino acids during the physical load.
When training takes place early in the morning, it is recommended to drink a portion of fast protein (approximately 20-30 g) immediately after sleep and for maximum effect of 5-8 g BCAA. You can add 10-20 g of fast carbohydrates to increase endurance. Geiner + BCAA is also a good option. Conventional products are less desirable in this situation because they take longer to assimilate. The protein can be separated from fast-digestible food sources by lean meat and boiled eggs.
A dense protein-carbohydrate breakfast should then follow after the class.
Eating before weight loss training
As with muscle mass, when the fat is reduced, eat food at least 2 hours before training, with the number of carbohydrates reduced to 15-20 g and the amount of protein reduced to 10-15 g. Take only complex carbohydrates (vegetables, cereals, coarse wheat bread, macaroni from rough wheat flour, etc.). It is enough to consume 15-20 g of rapidly digestible protein just after sleep before morning training. For additional muscle protection, you can add 5 g BCAA.
If you don’t feed before the training starts, you won’t be able to achieve a high level of intensity because the body won’t be able to produce the required amount of energy. If you take a large amount of food or eat it right before training, you will spend most of the energy in the food, not the fat.
Studies show that starvation before training increases fatty acid mobilization and brown fat activity.
Good research before moving to the buy supplements department in Balkapharm Online Store ensures that you don’t tend to the wrong steroid. Gender, age and other environmental factors are effective in manifesting side effects.