The best pre-workout products
A pre-workout meal is your fuel. If you care about the optimal effects of training, do not skip it. Nutrients that you provide to the body in the form of appropriate pre-workout products will be used to produce energy, ensure adequate glycogen levels in the muscles, and also influence the synthesis of new proteins. Below you will find a list of products that intake before training will be a good choice.
At about 1.5 hours before training, eat porridge. Oats are an ideal source of protein, fat and carbohydrates. 50% of protein in this product are essential amino acids so important in perinatal meals. Oatmeal will also provide you with complex carbohydrates that slowly release, and thus a good portion of energy for a long workout. Oatmeal is a source of healthy fats as well as minerals such as zinc and silicon.
Whole grain bread
Before training, muscle charging with glycogen is very important. The aforementioned 1.5 hours is very important due to the fact that it is at this point that the body should be provided with complex carbohydrates that will remain in the muscles for a long time during physical exertion. So what to eat before training? Sandwiches from wholemeal bread with good quality meats, fish, eggs or vegetables will definitely be a good choice.
Fruit and natural yoghurt
Natural yogurt with fruit is the perfect combination that will provide you with the necessary complex carbohydrates and protein. No difference to the type of training, such a meal is the most desirable. Remember that these are fruits with a low glycemic index. High ones cause a rapid increase in glucose concentration. As a consequence, your body will accumulate fat tissue.
Why natural yoghurt? It is easily digestible and contains protein, which increases the demand during physical exercise due to accelerated metabolism. You want to keep the mass or expand it – it’s a very good meal.
Avoid a lot of fat and simple sugars
The training period is an extremely demanding time when it comes to diet. For a simple reason, it is not worth creating reasons to acquire bad habits, such as eating sweets before training. Sweets contain refractory carbohydrates that are destructive to the body, and yet not processed food comes during taking trainings to shape the figure. Quickly raised sugar also falls drastically. Deciding on sweets before training, you will encounter the opposite effect from the intended one. In a relatively short period of time you will be short of strength, energy and even sleepiness.
If fats before training, it is advisable to supplement with omega-3, omega-6 fatty acids. The pre-workout meal must be easy to digest. It is therefore advisable to divide a pre-workout meal into two smaller portions. Particularly important is the division when it comes to intense physical exercise.
For example, the first meal for about 4 hours before training can consist of grilled chicken, brown rice, vegetables (non-smokers) and a small amount of fat (olive oil, nuts, linseed). The second meal for about an hour before training should be a portion of good energy, or carbohydrates, for example in the form of dried or fresh fruit. At the same time, do not forget to check their glycemic index.Posted on: November 19, 2018