Decided to start playing sports, you need to strictly know what you will eat before training. You need to remember one most important rule: do not overeat. If you do not restrain yourself, you will never achieve the desired results, no matter how many hours you spend in the gym. However, you should not get carried away and strict diets. Do not forget that food is the only source of energy you need to maintain performance.

This is true for both beginners in sports and professional athletes. Remember that the body does not tolerate experiments on itself. You should not overeat, but at the same time, your body should not experience nutritional deficiencies, and especially liquids. The pre-workout meal should include: carbohydrates, proteins, but there should not be any fat. Let’s take a closer look at how this all affects our body.
We need carbohydrates to provide the brain and muscles with energy. With active training, fuel begins to be burned.
Proteins supply our body with amino acids for muscle work. Thus, after training, protein synthesis in the muscles increases.
The lack of fat is due to a slowdown in gastric emptying and the speed of digestion. Fatty foods are forced to stay in the stomach for a long time, thus slowing down the speed of digestion. Being in the stomach during exercise, it can cause nausea and colic.
Meals before training look like this:
turkey meat or chicken breast with bran bread or rice;
steak (remember – without fat) with potatoes;
omelet (without yolk) with oatmeal;
Calorie content should not differ from regular meals. A serving of salad or soup should be eaten 1-2 before training to allow time for digestion. More dense food (porridge, cottage cheese) can be consumed half an hour before training.
If you want to build muscle mass, 30 minutes before the start of a workout, you are allowed to eat one fruit (pear, apple, strawberry or other favorite berries), washed down with a protein drink. Protein should be calculated as follows: 0.22 g of protein per kg. weight.
You can also drink a glass of strong black coffee (but without sugar) or just green tea. This will allow the fat to be mobilized from the fatty layers, and the body will use it as fuel. Thus, fatigue will set in much later.

It is better not to eat anything immediately before training so that physical activity did not distract from the process of digestion. If you are very hungry, drink a glass of milk.