Nutrition before exercising in the gym ensures effective muscle work. The choice depends on the nature of the upcoming load: what to eat and whether it is possible to eat before training in the gym. Endurance work requires an increased amount of carbohydrates. Muscle recovery requires an additional supply of amino acids. But, regardless of the nature of the load, you can eat carbohydrates before a fitness workout.

The importance of carbohydrates and proteins in the athlete’s diet.
Carbohydrates are an excellent source of energy. Their splitting does not require large energy expenditures from the body. The use of carbohydrates before training enhances performance, endurance. The body’s increased need for carbohydrates before exercise in the gym is explained by:

the need to replenish glycogen stores in the liver;
creating an energy reserve.
Carbohydrates are quickly absorbed, do not linger in the stomach for more than an hour. Complex carbohydrates – buckwheat and oatmeal, pasta from durum flour, baked potatoes, vegetable juices in a small amount can be safely eaten before training.

Proteins are in demand for muscle building. Before working on the growth of muscle mass, the body needs to provide an additional source of amino acids. It takes longer for the stomach to digest proteins. Up to 2 hours is spent on the assimilation of fermented milk products, nuts, seeds. And in combination with fats, protein foods are absorbed even longer. It takes 3 hours or more to digest hard cheese, meat, coffee or tea with milk, cottage cheese.

It is useful to eat 2 hours before training:
Portion of oatmeal;
omelet from 2 eggs;
turkey fillet;
low-fat cottage cheese;
baked chicken.
The amount of food eaten before class also matters. 150-200 g of the product before physical activity will make you feel light and strong in the gym. A large amount of food can extend digestion up to 3 hours.

Meals an hour before exercise:

Endurance work.
Some oatmeal with added protein;
yogurt;
a cup of coffee with protein or sugar
Coffee can greatly increase strength endurance. With it, you can increase efficiency in the most “black” days. A cup of coffee, drunk 20 minutes before going to the gym, can increase the intensity of your workout for 2 hours.

Work on muscle growth.
For strength growth there is an effective sports nutrition:

beta-alanine – a natural amino acid, increases muscle contractility;
whey protein – provides the body with amino acids for building muscles, serves as fuel during work;
Creatine monohydrate – has a positive effect on strength performance.
What should not be eaten before class?
Fats are high in calories, but can you eat fatty foods before a workout at the gym? No, fats are slowly digested in the stomach and should not be eaten. The presence of undigested fat in the stomach causes colic, nausea. This can cause stomach reflux disease. The disease is accompanied by the return of food into the esophagus.

When gastric juice enters the esophagus, it becomes covered with sores that can cause cancer in the future. Reflux symptoms are belching, heartburn, burning behind the sternum. With these signs, you should not eat chocolate, coffee, citrus fruits, tomato, alcohol before training. They can relax the esophageal sphincter muscles. Symptoms of the disease are aggravated by squats, abdominal exercises, and leg raises.