It is essential to eat before training. Indeed, most bodybuilders and athletes confirm that not having a well-calibrated meal or snack before training can cause failure. Indeed, it would be a waste of time and energy.
Why eat properly?
Whatever your goal, you need to ensure that you are getting the optimum amount of protein, carbohydrates and fats and nutrition is one of the pillars that help you progress.
You must not neglect this point, either in terms of quantity or quality, in order not to regress as this will become counterproductive.
Therefore, it is necessary to establish the best possible diet plan, taking into account the pre-workout, in order to boost energy, progress and future gains.
Why should you eat before training?
Not eating and doing physical activity can cause a drop in energy. This will affect your physical abilities because they will be slow. During cardiovascular exercise, for example, carbohydrates are very useful because they provide the main source of energy. If the body is not well fuelled, the carbohydrate levels are not sufficient and the body will run out of energy and become slow to perform the activity.
But what to eat?
First of all, you have to choose the type of meal according to the time available before doing the training. That is, if there is still a lot of time left before training, you should eat a complete and well-balanced meal. If there is only a short time left before training, then you should eat meals rich in carbohydrates, as they will provide a lot of the energy needed during exercise.
Just note that you should avoid eating fatty foods (fried foods, nuts, cheese, fatty meats, etc. ) before training because they take a long time to digest and will decrease your performance during training.
What are some good supplements to take before training?
Regardless of the level of daily physical activity, the best way to ensure that nutritional needs are met and good health is maintained is to eat a varied, balanced diet with sufficient protein.
Here are some lists of supplements that might be useful before you start training.
Caffeine:
Caffeine is the classic that helps boost energy as well as increase stamina, concentration and also strength.
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Beta-Alanine
This is an amino acid that helps to reduce fatigue from training. It improves anaerobic exercise capacity and also helps to accelerate muscle growth.
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BCAA
Branch chain amino acids (BCAAs) help prevent muscle breakdown during training. They also increase the concentration level. The body becomes less tired even after a long period of exercise.
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Citrulline Malate
Citrulline is an amino acid that helps improve muscle endurance. It relieves muscle pain and improves aerobic performance.
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Betaine
Betaine improves muscle endurance, strength, growth hormone release levels. It is a component in a beetroot.
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Ornithine
This is an amino acid found in large quantities in dairy products and meat. It helps to reduce fatigue after continuous effort. It also promotes the oxidation of lipids.
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Theanine
It is found in tea and serves to lower the effects of mental and physical stress. It increases NO production and improves congestion and concentration.
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Creatine
Creatine is a substance found in the body. It is also an amino acid and according to experts, supplementing with creatine can improve the strength and endurance to be provided during intense effort. It could also provide muscle gain and reduce muscle fatigue. It should be noted that a doctor's advice should always be sought before taking creatine supplements.
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Protein Powder
Protein is used to preserve or build muscle mass during a particularly muscle-demanding activity. Great caution should be exercised before taking protein as it can contribute to weight gain when taken in excessive amounts. The ingredients of interest are whey and casein, which are found in milk and soy proteins. It should be noted that protein should not be taken in excess to avoid health problems as too much protein can cause kidney problems.
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Sports Bars
Sports bars are ideal to choose if you need energy before doing any physical activity. They can also help to repair muscles after a great effort. They have a wide variety of contents, but most of the time there are bars with high carbohydrate and protein ingredients. And as with other supplements, avoid bars with artificial sweeteners, added sugars or fats.
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And most importantly: don't forget hydration
As the body is made up of 2 /3 of water, it is therefore very important to drink plenty of water before training to prevent dehydration. When the body is dehydrated, especially after physical effort, it can cause headaches, dizziness, discomfort, imbalance and many other signs. But it is mainly indicated by the feeling of thirst. If the workout lasts less than 75 minutes, just drinking water would be enough. If the training lasts longer, carbohydrates should be added to the water to maintain a good energy level. A drink can be made quickly and easily by mixing one part orange juice with water (half and half).
All in all, it is very important to eat well before training as this is to maintain and boost energy. It is also a way to prevent and reduce fatigue after a long effort.
