In the course of weight loss and food thanks to which the organism receives necessary substances is of great importance for increase in muscular volume. Disputes on the fact that it is possible to eat before a training and whether it is necessary to do it in general, are conducted not one year. That occupation yielded desirable result and the organism had forces for its carrying out, he has to receive "fuel" in the form of correctly picked up food.
What is before a training?
Meal before occupation is obligatory as it prevents decrease in level of sugar in blood, otherwise there is a feeling of fatigue, concentration and force of muscles goes down, and still can appear dizziness and a training it will be simply impossible to continue. Besides food gives to an organism necessary energy for performance of exercises.
Understanding what to eat before a training, it is worth noticing that the organism has to receive proteins and carbohydrates, and here the amount of fat needs to be reduced to a minimum. Let's consider each component in detail:
- Proteins. They are the chief suppliers of amino acids which are necessary for muscular work.
- Carbohydrates. Experts consider that they from total number of the eaten food before a training of 60% have to make carbohydrates as they supply an organism with necessary energy. Glucose by all means has to come to an organism before a power training and it is the best of all to give for this purpose preference to complex carbohydrates which are released gradually.
- Fats. If before a training to eat a lot of greasy food, then there will be a heavy feeling in a stomach and nausea that negatively is reflected in occupation.
It is important to know not only what needs to be eaten before a training, but also in what time it is the best of all to make it. For example, long muddled products, such so meat, a garnish and bread, it is recommended, there is a minimum in 2 hours prior to occupation. This time is necessary for digestion. As for porridges, cottage cheese, vegetables and fruit, such food is allowed to be used even in 30 min. prior to a campaign to the hall, and it will allow to exclude emergence of feeling of hunger during the training. Experts do not recommend to eat directly before occupation as process of digestion of food considerably will reduce physical activity.
Food before a training for combustion of fat and for accumulation of muscle bulk can include such products:
- Fowl, for example, chicken or turkey. A lot of protein and a protein which are irreplaceable for an organism during sports activities is its part.
- The low-fat steam or baked fish. In her the squirrel, and still is also a lot of calcium and other useful substances for an organism.
- As for a garnish, it is possible to choose any option, for example, rice, buckwheat or potatoes.
- It is possible to drink milk before a training or there is a cottage cheese. These products are a fine source of protein, and still they improve a metabolism.
- Before occupation it is possible to drink a cup of coffee or strong tea. Drink activates process of development of an epinefrin which promotes use of fat stocks as energy.
It is important to consider that during sports activities the organism needs a large amount of liquid therefore it is worth drinking a lot of water. If the evening power training is planned, then for breakfast it is recommended to eat a dish with a large amount of complex carbohydrates, for example, a portion of porridge. It is necessary for receiving an important glycogen – substance which is produced only after 12-16 h after the use of carbohydrates. For persons interested to receive good results, it is possible to drink before a training a geyner – proteinaceous and carbohydrate additive.
"