Proper nutrition during training
The role of proper nutrition in the training process cannot be overestimated. For the body of an athlete, the intake of the necessary substances is critically important, since it is they that serve to form muscle mass, give energy and allow you to recover after exhausting physical activity. So what is proper nutrition during training?

Proper nutrition before training

Meals should contain carbohydrates, proteins and almost no fat at all. Carbohydrates before training are needed in order to provide the muscles and brain with energy, proteins will be a source of amino acids for working muscles, which will allow protein synthesis in the muscles immediately after exercise. For example, pre-workout meals such as poultry (turkey, chicken breasts) with coarse bread or rice, lean steak with potatoes, or egg white omelet with oatmeal can be recommended.

If the main goal of training is to gain muscle mass, then half an hour before the start of training, you can eat one large fruit with a low glycemic index – an apple or a pear, and drink it with a protein drink.

It is also recommended to drink a glass of strong black coffee or very strong green tea 30 minutes before class. This will help the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. That is, during training, more fat is burned and less glucose, glycogen and amino acids, and fatigue from exercise will come much later.

Proper nutrition during training

During training, of course, you can’t eat, but you need to drink. In no case should dehydration of the body be allowed.

If you suddenly feel dry mouth, dizziness, fatigue, headache or irritability, start drinking water immediately. Drinking plain, clean water is best, although fruit juices or specialty sports drinks are sometimes recommended. However, the latter most often cause a desire to drink more often, so the priority is still for plain water.

Proper nutrition after training

Although after training, some experts recommend sticking to the rule of not eating less than an hour and a half, a number of other experienced athletes believe that just immediately after the end of training, at least after half an hour, it is better to eat something, since during this period the food will go to muscle recovery and muscle growth, and not a single calorie from food will go to fat.

After training, you need to achieve a sharp jump in insulin levels with its anabolic and anti-catabolic properties, and for this purpose liquid carbohydrates are the best remedy – for example, cranberry and grape juice, they have a very high ratio of glucose to fructose in the carbohydrate profile.

Protein should be loaded into the body immediately after a workout, and best of all with a powdered protein drink. Protein synthesis in the muscles in this case will increase three times. Fat should not be contained in food, as it will slow down the passage of carbohydrates and proteins from the stomach into the blood, and it is important for the trainee to contribute to the growth of muscle mass as quickly and effectively as possible. Therefore, beef and pork should be avoided, as they are very fatty, it is better to give preference to chicken – and not the legs, which are also quite fatty, but the breast.

Proper nutrition during training имеет и некоторые ограничения. Avoid drinking coffee, cocoa, or chocolate after a workout – caffeine interferes with insulin and will prevent your body from reloading glycogen into the muscles, the liver, and also using protein to go to the muscles.

Proper nutrition during training поможет вам использовать каждое занятие фитнесом максимально продуктивно, и, таким образом, достигать результатов значительно быстрее.