What we eat before training affects the energy we get and our performance. Therefore it is important to know what to take before training in order for the session to be effective. It is clear that the basis is to eat a healthy, varied, and balanced diet. However, depending on whether our goal is to lose weight or to gain muscle, the type of sport practiced and other factors, it is necessary to adapt the diet to each context.
Next, we explain which foods provide the most energy to train according to your own goals and needs. In any case, if you want to gain technical knowledge on the subject, you can train with a sports nutrition course and become an expert in adapting diet and physical activity. What To Take Before Training
What To Drink Before Training To Get Energy?
If we decide to eat before training, we should consume specific foods that provide us with energy and help us to withstand the effort involved in physical activity. In addition, it is important to stay well hydrated. Water will be your best ally before doing any kind of sport.
Of course, depending on whether your goal is to lose weight or gain muscle, you’ll need to adapt your pre-training intake to align with your objectives, as we’ll see later. Diet before and after training should be adequate to lose weight or increase muscle mass. According to the needs of each person.
In any case, it is important that diet and exercise be aligned and directed by a sports nutritionist to accommodate each patient’s health, physical condition, and nutritional needs.
Eating Before Training Or Exercising On An Empty Stomach?
If your goal is to lose weight and you don’t do high-intensity exercise, this can be a good alternative to fasting, as it can facilitate fat burning. However, it is best to visit a nutritionist to assess each case according to individual needs and objectives.
Otherwise, if the physical activity is demanding and the objective is to gain muscle, experts recommend eating shortly before training to enhance performance, have energy and reduce muscle breakdown.
Of course, exercising on a full stomach is also not advisable. Therefore, it should be consumed between 90 and 60 minutes before activating the body. What To Take Before Training
What To Eat Before Training To Lose Weight?
What to eat before training to gain energy if the goal is to lose weight? Well, in this sense, it is best to choose foods that facilitate fat burning during exercise. Prioritize protein-rich and slow-absorbing carbohydrates, and complement them with small amounts of good fats. We reveal what they are!
Stimulant Drinks To Drink Before Training
We recommend that you drink stimulating drinks such as coffee or tea before exercising, as they will activate your metabolism and make you lose weight. There are many benefits of drinking this type of drink before exercise. They regulate our bodies and provide us with unique health.
Healthy Carbs
It’s all about creating recipes that contain slow-absorbing carbohydrates. These will give us the energy we need before each workout. If you want to know what to drink before training, we recommend a recipe with one of the richest healthy combinations: Whole Wheat Toast with Peanut Butter and Banana. This combo will charge your batteries well apart from being delicious, as these foods have properties that will maintain blood sugar levels.
Protein
Protein is one of the essential nutrients that should be a part of our day to day. You can make protein-rich dishes from healthy foods. One of the best combinations is a classic dish of scrambled eggs with avocado. This amazing mix gives you healthy protein from the eggs and beneficial fats from the fruit, which will give you a complete workout. Another valid option is yogurt with fruit and a handful of nuts. What To Take Before Training
What To Take Before Training To Gain Muscle Mass?
If you want to know what to eat before training to gain muscle, the most important thing is to eat a high-calorie diet. That is, you have to create a caloric surplus. You’ll achieve this by creating a good balance between the three macronutrients: carbohydrates, proteins, and good fats.
Increase Carbohydrate Intake Before Training
To create that surplus, it is important to significantly increase your intake of complex or polysaccharide carbohydrates. Examples are fruits and vegetables, whole wheat pasta, rice, quinoa, potatoes, dehydrated fruits, oats, etc. Keep in mind that carbohydrates are the fuel for training, so it’s ideal to consume them before activating the body. What To Take Before Training
Increase Protein Intake After Exercise
Protein, on the other hand, should be consumed consistently, but especially it should be part of the post-workout meal. Thus, you will compensate for wear and tear and repair muscle fibers after physical exertion. If your goal is to increase muscle mass, it is recommended to consume 1.5 to 1.8 grams of protein for every kilogram of body weight. Chicken breast, turkey, salmon, tuna, eggs, Greek yogurt, shellfish, and other protein-rich foods will be your allies.
Consume Good Fats To Increase Muscle Mass
Consuming healthy fats is also essential, as they will improve the integrity of our cells and help us gain muscle mass. Healthy fats are found in certain foods, such as nuts, olive oil, avocados, chia seeds, flaxseeds…
Examples of foods to increase muscle mass
To give you a clear idea of what to eat before training to increase muscle mass, we give you some recipe ideas:
Chicken And Rice
This rich combination of carbohydrates and proteins will give your muscles enough energy to withstand the workout and increase their size. They are foods that cannot be missing from your diet if your goal is to gain muscle. moreover, you can season this combination the way you want to give an unbeatable taste to your recipe.
Oatmeal, Banana, and Blueberry Oatmeal.
This Porridge Will Fill You With Energy To Do A Good Strength Training
Oatmeal is made entirely of carbohydrates which will give you a good dose of energy to take advantage of it while playing sports. Mix oats with a vegetable drink or milk and half a mashed banana. Microwave for about a minute, until you get a pasty mixture. Add halved bananas and blueberries as toppings, which will provide you with fiber, vitamins, and minerals, and enjoy! You can also add a handful of nuts or dry fruits as per your choice.
Is It Necessary To Take Creatine Before Exercising?
Creatine is a supplement that we can take before exercising if our goal is to gain muscle mass. While it is true that we can get a significant increase in muscle mass from food, creatine will help us to increase the results more quickly. What To Take Before Training
You can take this supplement in a variety of ways: in a shake before or during training so that your muscles can use the energy you’ve got. Creatine may help you gain a little more muscle, but it’s important that you take it daily and you’re exercising frequently for it to be effective, or it can lead to dehydration.