when it's a weekday and I train at 5pm and it's a normal moderate carb day during my diet I will eat...
1.5 servings oats
2 scoops protein
1 serving almond oil
fat: 15ish grams
Protein: 50ish grams
Carbs: 45 grams
put all in shaker cup and drink. I take that down around 45ish minutes before working out.
I don't eat anywhere near 1 hours before training. It comes up if I eat within that time frame but then again I like to roll, lift, whatever, until I puke. My uncle was a pro body builder and would tell me all the time that if you're not working out until you puke you're only going half speed.I used to train on an empty stomach & my energy levels would drop half way thru. I started eating a sandwich with all natural peanut butter, raw organic honey, cinnamon & a banana. I do this about an hour before a workout or rolling. I took about 2 full weeks to get fully used to it. Now I won't train or lift any other way. No more energy drop
Nowadays a lot of people are so addicted to fasted training & they want don't want to understand that if they want to get through an intense workout then they need the right nutrition for their performance. Pre-workout snacks shouldn’t make you feel stuffed but it is important to eat up. Exercising on an empty stomach can lead to the breakdown of muscle tissue. Without food to fuel your workout, muscle tissue is instead converted into glucose to provide the energy you need, which isn’t ideal — whether you’re trying to build muscle or lose weight. This breakdown can negatively impact your metabolism and might even lead to injury.
Studies prove: the more amino acids will penetrate into the muscles before exercise, the faster will be the processes of protein synthesis. Food before training should contain sufficient amount of protein to maintain the anabolic state and reduce muscle breakdown. Before training the protein should be the main source of amino acids and peptides that increase blood flow to the muscles and save energy during the training. Tip: 30 minutes before workout take 20g of quality protein (Skim milk, cottage cheese, chicken breast, whey protein) B) B) B) B)
The most important thing during training is not to forget to drink! Already at 2% dehydration training will be sluggish and ineffective. Do not be guided by thirst. Intensive training inhibit job thirst receptors in the throat and digestive tract, so by the time you get thirsty, your body is already dehydrated. In addition, with age, the thirst sensors in the body lose their sensitivity. Adults need to drink water, because they have to, not because they want to.
If you notice the symptoms of dehydration ( two or more simultaneously ): thirst, dry mouth, dry or even chapped lips,
The ideal option is to eat carbohydrate food, which will give the maximum amount of glycogen fuel. It is through this nourishment the body has enough strength to classes, and to obtain the missing energy it will begin to rapidly break down fats.about to eat a portion of protein food with vegetables or make a sandwich out of wholegrain bread with boiled meat and green salad. :dry: :dry: :dry: :dry: Many of the missing cup of yogurt and a serving of fruit to feel in the classroom is excellent. B) B) B) B)Good health and good luck!!!1))))
You need quality carbs, lean protein, heart-healthy fats, and fluids.
Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy.
You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles.
You also need fluids, or your body will have a hard time performing at its best.Without food to fuel your workout, muscle tissue is instead converted into glucose to provide the energy you need, which isn’t ideal — whether you’re trying to build muscle or lose weight.
The ideal option is to eat carbohydrate food, which will give the maximum amount of glycogen "fuel". It is through this nourishment the body has enough strength to classes, and to obtain the missing energy it will begin to rapidly break down fats.Carbohydrates before training will provide you with energy . Taken proteins will be used by the body as sources of amino acids to the working muscles, creating an anabolic so-called “background”.A protein shake is digested much faster than regular food. Therefore, the portion of whey protein an hour before workout would be out of place. By the beginning of classes in the blood will begin to actively do the amino acids that are required muscles.
The best time to exercise for weight loss is the morning. In the morning the stock of glycogen in the liver is minimal, and it means to draw energy your body will soon)))But I still recommend to start your workout, 30-40 minutes to eat something carbohydrate, for example, a banana with natural strong coffee .Power before strength training should provide your body with protein and carbohydrates, and this should be done immediately for 20-30 minutes before beginning activity. Your snack can consist of a protein shake with easily digestible proteins and fruit. :silly: :silly: :silly:
Food before training takes place over 1 – 3 hours before practice. Need to eat some food that contains proteins and complex carbohydrates. Moreover, the caloric value of your portions should range from 250 to 600 kcal, while one workout will take you about 800 calories.The main difference between the food lovers of weight training and dieters is that the diet first should prevail protein products.Food before morning workout must be accompanied with the absorption liquid. Drink at least 250 ml of water. B) B) B) B) B)
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