It is important to understand when you have a workout, how much time you have before it, and how intense it will be. These factors vary from person to person depending on body type and metabolism. This refers to the last meal you eat before your workout. If for some reason you can’t train on an empty stomach (many, for example, feel dizzy), it doesn’t matter: 30-40 minutes before training, eat something light, but carbohydrate (coffee with banana, tea with bread). What it does: reduce glycogen depletion in your muscles, reduce protein breakdown, and lower post-workout cortisol levels. It’s simple. It’s best not to worry too much about how many grams you’re consuming and how many minutes before your workout. If you train not on an empty stomach, but during the day, then an hour and a half before training, I recommend eating a lot of complex carbohydrates (pasta, oatmeal, rice): they will give you energy for a long time. If you didn’t manage to eat normally before training and you feel that your strength is “at zero”, and you don’t want to train at all, then half an hour before training, throw in yourself quick “coals”: ​​banana with coffee, dried fruits. Fast carbohydrates are fast because they give a quick burst of strength and energy for an intense workout. You will be able to conduct high-quality classes and get to the “second wind”, which will definitely open. (Protein intake improves the body’s ability to build muscle) If you have an hour to an hour and a half before training, ideally you should eat a certain amount of protein, carbohydrates and some fat. Control the amount of food. Fats should be in the minority as they can cause discomfort and can lead to heartburn during exercise. If you work out in the morning, have a smoothie or something light just to keep you going. Any workout that lasts an hour or two is stressful for the body. Personally, I drink a glass of milk in the morning, eat some almonds and a banana or an apple. If I feel lazy in the morning, espresso helps me. The fact is that caffeine is known to act as an artificial stimulant that helps mobilize the release of fat cells into the bloodstream, and this increases your ability to intense workout.