Pre-workout meal


What to eat before training? 

A pre-workout meal depends on the time of training. The best time is in the afternoon, and the meal should be eaten no later than half an hour before training. 

It should consist of protein and carbohydrates with a low hypoglycaemic index, so that there is no fluctuation in the blood sugar level during training. 

The protein part of the meal (40-60g depending on the sex) should also contain some fat. I recommend beef, steak, chicken or turkey. The natural fat in this diet omaga regulate the level of sugar in the blood. It also helps in digesting carbohydrates, making them more consistent, so you can exercise longer and have more energy. 

One should eat about 100 g of low glycemic coefficient carbohydrates, the best source of which are plums, peaches, grapefruit, potatoes and lentils. 

If you train in the morning, you need more carbohydrates, because during the night their supplies could be exhausted. You should eat about 150g of carbohydrates. In conclusion, carbohydrate intake should be varied depending on the time of training, but protein intake remains constant. 


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Biological diversity is the key here. There is no one correct diet for everyone. 

The diet should be instinctive. Before training, you should eat what you want, what you like and what you think will give us the best results. 

I do not think it is necessary to worry about the exact amount of protein and carbohydrates. If you feel like eating more carbohydrates, then please. 

If you want to eat a lot of protein and have a carbohydrate meal, then you have to do it. 

You have to base your choice of food on intuition and experience; if you’ve had problems getting through the last workout, you probably need to increase some of the carbohydrates. 

I also do not think that the type of protein makes any difference. Some people have intestinal problems after eating a lot of protein, other-whey proteins, so you have to choose what is best for us. 

Protein drinks are excellent before training; they are quick and easy to digest. 

The kind of food that a bodybuilder should eat before training depends on whether they are before the competition or after the competition, and what they want to achieve.

The time of these meals is generally the same and does not depend on the competition. 

On average, you should eat up to one and a half hours before training. It allows you to digest the meal and assimilate it as energy, the type and amount of food should be different depending on the workout and the amount of energy needed. 

After season 

Because many people train in the morning, the breakfast eaten before training is breakfast, which should consist of fruit, oatmeal, eggs, milk, meat or protein drinks. Personally, in the off-season, I prefer a combination of carbohydrates. For example, a banana, a cup of oatmeal and a glutamine beverage. 

Such a meal provides simple sugars, complex carbohydrates and is a good source of protein. Simple sugars will allow you to quickly feel the flow of energy, and the complex to maintain its level during training. 

Before the competition 

You have to eliminate simple sugars, because you need to get rid of fat. However, you still need complex carbohydrates and proteins before training. 

After the season I try to eat protein and carbohydrates evenly, I never focus on the amount of fat, unless of course you eat everything you need. 

After the season, the addition of fat is simply a bonus. 


You can read also:  What should an effective pre-workout supplement contain?

Posted on: March 1, 2019

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