What to eat before training?
We all know that the only way to look fit is by practicing regular physical activity. But for all our efforts and hard work that we put in to have maximum effect, it is important to get proper nutrition and get plenty of fluids. In this way, we will only achieve maximum results and look to whom we strive. What to eat before training is one of the most common questions.
It is well known that breakfast is the most important meal of the day and people who do not skip breakfast reduce the chance of becoming obese, to develop coronary heart disease and diabetes.
Breakfast provides us with sufficient quantities of sugar, that the body needs in order to have enough energy for the muscles and brain. It is especially important not to skip it those days when we have training schedules because we will be exhausted and without energy. But, just as important breakfast can be, it is important to choose what to have for breakfast. Here we will try to give you practical tips and recipes that will help to properly plan what to eat before training, in order to extract maximum results from the exercise.
Instead of cereal and muesli, try oatmeal or homemade oatmeal. Mix them with a little protein – milk, yogurt, kefir, add some nuts, and that’s balanced breakfast that will provide enough energy, and that will prevent hunger attacks and extra nibbles.
But if you love pancakes for breakfast, replace white flour with whole grain flour, in this stir in a little cheese and that’s better and healthier option.
If you’re the type who likes toast for breakfast, use full grain bread, and then add some protein: eggs, peanut butter or a dairy product.
So, proteins and carbohydrates that enter the body before training have a greater impact on the growth of muscle mass than those who entered after training. Eat lighter meals rich in carbohydrates and protein about 45 minutes before training. At the same time, this meal will prevent and keep muscles from degradation because while we train they are in a catabolic environment. Plus – will help us faster in the recovery after training.
And now, what we all love more than just “lessons and rules”, namely – specific recipes.
- Bananas. Whether you eat them fresh or prepared in smoothies, they are an excellent choice.
- Oatmeal. 50 g(1.7oz) of oats, 150 ml (5 fl oz)of water, 150 ml (5 fl oz)of milk, 1 small apple and cranberries.
The milk, water, and oats flakes pour into a pot and place on a stove to be cooked on medium heat. When the compound begins to thicken, add chopped apple and cranberries. Wait until it boils, and cook to the desired density. Sprinkle with cranberries and if you like add raisins.
- Protein pancakes. 120g (4.2 oz) of flour, 3 egg whites, a pinch of salt, 1 tablespoon of olive oil, 250ml (8.5 fl oz) milk.
Preparation: Mix the ingredients, let it sit for about 30 minutes and bake the pancakes as usual. Add over the pancakes what you desire most.
- Greek yogurt and whole-grain bread. One interesting fact: Greek yogurt contains almost two times more protein than regular yogurt and almost half that of sugar.If you are intolerant to lactose, this is the right thing for you because it will give a lot of energy and it will not be heavy to the stomach.
- Whole grain bread. Whole grain bread spread with butter peanut, and add sliced bananas and sprinkle with cinnamon.
I hope that these ideas will help planning a proper meal and that will encourage you to experiment a little when you are thinking about what to eat before training. Keep in mind that everybody speaks for itself and that all of us can enjoy different things. Basically, we found that the combination of carbohydrates and protein is definitely the best meal that you can enter before training. Fats can also have a positive impact but they should be eaten at least 2-3 hours before training. Of course do not forget to take enough fluids, as well as what you eat after training.
Related: 10 Important Fitness Rules For People With Diabetes