Eating before exercise

To achieve good results in losing weight and in building muscle mass, you need to eat right. The power system depends on the desired effect, that is, a person wants to lose weight or increase muscle volume. Many people are wondering whether it is possible to eat before training or does it only burden the body and prevents it from doing? Experts say that there is a need before the occupation, but only it is necessary to select the right products .

Do I have to eat before training?

For an exercise to be effective, the body needs energy, which is given by food. If the main goal is to lose weight, then the amount of protein and carbohydrates consumed should be reduced. When the goal of the exercise is to increase the muscle volume, then the amount of these substances, on the contrary, needs to be increased. It is necessary to understand, for what time before training it is possible to eat, to receive the maximal pose. Products that are digested for a long time, it is recommended to eat no later than 2 hours before training. Lighter meals can be eaten an hour before the session. It is important to take into account the individuality of the organism. For example, many people feel strong hunger during exercise, so they should eat an apple before training or any other fruit.

Before the beginning of the exercise, you must necessarily eat foods containing complex carbohydrates , which supply the body with the necessary energy. In addition, such food is not digested in the stomach for more than two hours, which means that weight will not be felt during sports. Food before exercise should include protein products, as they give the amino acids necessary for muscle tissue. Experts recommend to make a menu before training so that carbohydrates and proteins are in a ratio of 3: 1. Allowed to be present in the diet and a small amount of healthy fats, for example, those that are in olive oil.

During the training, the water balance is of great importance, since if the body is dehydrated, headaches, cramps and fatigue may appear. According to the existing information, women should drink 500 grams before exercise and men 800 grams of water. As an additional stimulant, half an hour before the start of the workout, you can drink a cup of strong tea or coffee. Due to this, it is possible to increase the secretion of epinephrine, which mobilizes fat, and the body consumes it to obtain the necessary energy.