EATING TIPS BEFORE, DURING AND AFTER TRAINING
Providing the body with the necessary nutrients before, during and after training is of great importance for improving performance (increased energy), training intensity and further recovery of the body.
In this article, I'll show you how to eat and take sports supplements to improve your workout performance.
For a better understanding of the topic, let's look at nutrition as two phases: "energy" and "recovery". In the first phase, our task is to ensure that the body works at 100% of its capacity from the beginning to the end of the workout. It is important to understand that this phase is not directly related to muscle growth, this is the task of the second phase.
It is generally accepted that pre-workout meals should contain the elements for muscle growth - this is not the case. In the first phase, we take those elements that help the body to work harder, as for muscle growth, this is the task of the second phase - "recovery".
In the second phase, our task is to maximize the anabolic effect and minimize the catabolic effect. The anabolic effect is aimed at muscle growth, while the catabolic effect is aimed at their destruction. Here we must be sure that the body is provided with all the necessary substances for the restoration of muscle tissue, which will subsequently lead to muscle growth. Our task is also to restore those useful elements that were spent during training.
Here's a 5-meal plan:
Phase 1 - Pre-Workout Nutrition
Phase 2 - taking sports nutrition before training
Phase 3 - taking sports nutrition during training
Phase 4 - taking sports nutrition after training
Phase 5 - Post-Workout Nutrition
Pre-workout nutrition
Eat one to three hours before exercise, depending on your metabolic profile. For example, if you have a high metabolic rate, then the best time to eat is one to an hour and a half before training. If your metabolic rate is lower, then in two to three hours.
Our goal is to provide the body with the maximum level of energy so that we are cheerful and productive during training. Protein, complex ("slow") carbohydrates and fats will help us in this. The best sources of protein are fish, red meat, and chicken. Complex carbohydrates are found in brown rice, potatoes, pasta, and oatmeal.
We need complex carbohydrates, because they are absorbed by the body for a long period, being a source of energy for us all this time.
Make sure your serving size is at least 30-60 grams of carbohydrates.
Pre-workout sports nutrition
Take the necessary sports supplements 15-30 minutes before your workout. Sports supplements will provide additional energy. If you've ever used energy complexes before training, then you know how much they help to make your workout more intense and effective.
A good pre-workout sports supplement should contain at least beta-alanine, arginine, and stimulants. Beta-alanine is a lactic acid suppressor, which makes your workout longer.
Arginine improves blood circulation, thus our muscles are better supplied with all the necessary substances. Stimulants such as caffeine, green tea extract, guarana are excellent additional sources of energy.
NOTE
A great pre-workout sports drink is Energy BCAA from Rocket Nutrition. In addition to a large dosage of BCAA, this complex contains beta-alanine, citrulline, l-carnitine, green tea extract and caffeine.
Read also: The benefits of BCAA supplement
Get an unforgettable pre-workout energy boost!
Sports nutrition during exercise
These supplements, as you already understood, must be consumed during training. During your workout, I advise you to take amino acids, which will help prevent muscle breakdown. This technique is the link between the two stages of "energy" and "recovery".
Therefore, in this case, we are pursuing several goals at once: increase the level of energy, reduce the effect of catabolism and reduce the recovery time.
The main amino acid we need right now is BCAAs (Branched Chain Essential Amino Acids).
NOTE
Try BCAA AMINOBLAST with technology from Glanbia Nutritionals. In addition to 6 grams of BCAAs per serving, you will also receive over 3 grams of glutamine (one of the most important amino acids for muscle growth) and one gram of citrulline. Great flavors: Cola and Mojito!
An excellent choice for a reasonable price!
Post-workout nutrition
Reception time - immediately after training. This stage of
taking is the most important of all, because immediately after training, our
body needs to restore many elements and substances that were expended during
the training period. We need: glycogen, amino acids, vitamins and minerals.
It is not advised to hesitate in taking supplements and take them immediately upon leaving the gym, the sooner we take them, the greater the chance that the effect of training will be higher.
At a minimum, you should drink a whey protein shake diluted with water. Immediately after taking protein, the body will begin the process of repairing and synthesizing protein.
You can also take 5 grams of creatine and glutamine.
So, in the end, after training, you should take 30-40 grams of protein, 70 grams of fast carbs and 5 grams of creatine and glutamine.
NOTE
A quality whey protein rich in amino acid profile is SUPERSTAR Whey Protein from Rocket Nutrition.
Post-workout nutrition
This stage is the final one in our cycle. It is worth eating after training after 1 hour. Like a pre-workout meal, it should contain protein, complex carbohydrates, and fat.
What you eat and what sports supplements you take determines how your workout will go and how successful it will be in the future.
We hope our tips will help you succeed!
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