Nutrition in sports is one of the most important elements that many athletes (mostly beginners) neglect. If, for example, your goal is to increase muscle mass and athletic performance, then nutrition actually plays a paramount role.

However, it is necessary to properly approach nutrition issues, because nutrition at different time intervals for an athlete should be different. This is due to the presence of carbohydrate and protein windows in the human body. Therefore, nutrition before, during, and after training should also be different. In this article, we will just talk about these points.

Pre-workout nutrition

Recommendations for athletes:

Proper nutrition before training should give the athlete, on the one hand, satiety so that during training he does not feel hungry, and on the other hand, the correct level of sugar (glucose) in the blood, which is necessary for muscle work during increased physical exertion. Intense physical activity can lead to the destruction of the athlete’s own muscles, especially if glucose and glycogen (glucose in the muscles) are not enough to meet the energy needs of the body.

To eliminate such negative consequences before physical activity, it is necessary to take proteins (quickly digestible of course). This technique allows the athlete’s body to use amino acids from food proteins instead of its own amino acids found in the muscles. This allows the athlete to maintain his muscle mass, as well as improve his performance. Also, some amino acids are metabolized in the body into powerful antioxidants (for example, beta-alanine is converted to carnosine). Pre-workout protein intake ensures faster recovery during exercise, thanks to the antioxidant effect.

Pre-workout carbohydrates are also important. As training approaches, the amount of carbohydrates consumed should be reduced: 4 grams per kilogram of body weight – 4 hours before exercise, 1 g / kg – less than an hour before exercise. Preference should be given to quickly and easily digestible foods, rather than heavy foods.

Eating should be at least 2 hours before training. Nutrition before physical activity, both in bodybuilding and in other sports, should not adversely affect the training. As already mentioned, food workout should consist of easily digestible protein, healthy carbohydrates, fiber and a minimum of fat. In terms of volume, a meal should not be similar to part of the wedding table. I would not recommend eating sweets and flour products.

Remember, all food eaten two hours before training must be digested. That is why we do not eat one hour before training, namely two hours! An exception to this rule can only be sports nutrition products, which are absorbed by the body much better and faster than regular food. Such specialized products can be consumed 30-60 minutes before training. Proper food intake helps the muscles replenish amino acid and glycogen stores, as well as avoid excessive damage to the structure of muscle tissues and muscle fatigue.

During the training itself, our body needs substances that are already traveling through our circulatory system, and not gurgling in a stomach full of food. Another nuance is that in the process of digestion, part of the energy will be taken away from us, and blood will flow not only to the working muscles, but also to the stomach, and this will have a very negative effect on the training process. Therefore, before exercise, our stomach must be empty.

Also, if possible, include in the pre-workout diet additional sources of amino acids that will help maintain the level of nitric oxide in the body.