Pre-workout meals should contain carbohydrates, proteins and no fat at all (preferably no more than 3 grams).

Pre-workout carbohydrates are needed to load glycogen stores and provide energy to the muscles and brain. During training, fuel is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen).
Proteins before training will not be a source of energy, they will be a source of amino acids for working muscles. As a result, immediately after training, protein synthesis in the muscles increases dramatically.
Fat in the pre-workout diet should be absent because fat in food slows down gastric emptying and digestion speed. Fatty foods stay in the stomach longer, and if they are there during a workout, they can cause colic, nausea, and belching.

Classic pre-workout meals are as follows:
poultry meat (turkey, chicken breasts) with coarse bread or rice
lean steak with potatoes
egg white omelette with oatmeal
The calorie content of the meal should be the same as for all your other meals. Bulky food (a large portion of salad or a bowl of soup) is best eaten an hour or two before training so that it has time to digest and the stomach is empty. More dense food (half a plate of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout.

If you are training to build muscle mass, then 30 minutes before training, eat one large fruit with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably from whey protein powder)). The calculation of the protein in this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then in a cocktail (mixed with water) there should be 15 g of protein.

Also, 30 minutes before training, drink a glass of strong black coffee (it is possible with a sweetener, but not with cream) or very strong green tea. This will help secrete epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. Thus, during training, you will burn more fat and less glucose, glycogen and amino acids. Fatigue in the process of training will come much later. Head your mind will be better and you will be able to train more intensely. The effect of coffee before training lasts approximately 2 hours.

Immediately before training, it is better not to eat anything, as physical activity distracts from the process of digestion (rhythmic contractions of the stomach to digest food). As a last resort, if you are very hungry, you can drink a glass of protein shake or milk.

The most important thing during training is not to forget to drink! Already with 2% dehydration, training will be sluggish and ineffective.

Do not focus on the feeling of thirst. Intense exercise depresses the thirst receptors in your throat and gastrointestinal tract, so that by the time you feel thirsty, your body will already be dehydrated beyond measure. In addition, with age, the thirst sensors in the body lose their sensitivity. Adults need to drink water because they need to, not because they want to.

If you notice symptoms of dehydration (two or more at the same time):
feeling of thirst
dry mouth
dry or even chapped lips
dizziness
fatigue
headache
irritability
lack of appetite,
start drinking water immediately and stop exercising for a few minutes until symptoms subside.

The drinking regimen is as follows: right before starting a workout, drink a glass of water and drink a little every 15-20 minutes during training. The amount drunk will depend on the amount of sweat. You need to keep your body hydrated and even super-hydrated during your workouts.

If the workout lasts more than an hour, then it is advisable to drink special sports drinks. With sugars, about 30-60g of carbohydrates per hour should come from them. More than 60g of carbohydrates the body will not absorb during a workout, and the productivity of the workout may decrease. Drink high-calorie drinks should be little by little, drinking every 10 minutes. Sports drinks also contain beneficial electrolytes (salts) that the body loses through sweat and urine.

During training, you can also drink fruit juices, preferably freshly squeezed, and not store-bought. It’s safe to say that all commercial juices, even those sold labeled “100% juice with no added sugar”, are diluted with water and contain mixed sugars. Orange juices most often contain beet sugar, apple juices contain corn syrup and inulin. The best juice is freshly squeezed orange, diluted with water in a ratio of 1:1.