Fitness feeding-core pre-trining

Sports and fitness enthusiasts are in a continuous search for new ways to improve their surrender and achieve their goals. Good nutrition helps the body to perform the exercises better and recover faster after each workout.

A adequate nutritional intake before starting the exercises will not only help to maximize the surrender, but will minimize muscle catabolism.

This is a detailed guide on pre-entry nutrition.

It is important to know what we eat

Fooding the body with the necessary nutrients before training will give us the energy and strength to do the exercises better.

Each macronutriente plays a specific role before a training. However, the relationship that we must consume varies from individual to individual and the type of exercise.

Below is a brief description of the role of each macronutrient.

Carbohydrates

The muscles use glucose obtained from carbohydrates as fuel. For short and high intensity exercises, glycogen reserves in the muscles and liver are the main source of energy. But the more training is, the more carbohydrates are used, it depends on some factors such as intensity, type of training and diet in general. But glycogen reserves are limited. The more they empty, the more our strength and intensity decrease.

Studies have shown the ability of carbohydrates to increase glycogen deposits and its use, stimulating the oxidation of carbohydrates during exercises.

The carbohydrate load, which involves the consumption of a carbohydrate diet for 1-7 days, is the well-known method to maximize glycogenic reserves.

Protein

Many studies have studied the potential for protein consumption before training in improving athletic performance.

The consumption of proteins alone or with carbohydrates before the exercises increases the synthesis of muscle proteins.

A study showed a positive anabolic response after the 20 g milk serum ingestion before training. Other benefits of protein consumption include:

• Promote a better anabolic response or muscle growth

• Improve muscle recovery

• Improvement of muscle strength and mass

• Improve muscle performance

Lipids

While glycogen is used for short and high intensity exercises, lipids (or fat) become the source of fuel for longer exercises and a low moderate to low intensity.

Some studies have studied the effects of lipid intake on athletic performance. However, these studies have focused on a diet rich in fat for a long time, but not on their consumption before a workout.

For example, a study showed how 4 weeks of diet rich in fat (40%) have increased the time of resistance for healthy and trained runners.

The synchronization of the pre-Christian table is the key

The synchronization of the table is also an important aspect in pre-entry nutrition.

To maximize the training results, try eating a complete meal containing carbohydrates, proteins and lipids 2-3 hours before going to the room.

However, in some cases it is impossible to achieve this. In this case it should be borne in mind that the more the training times are, the smaller meals. So, if we eat 45-60 minutes before training, we choose simple foods to digest and mainly contain carbohydrates and some proteins.

Therefore, they will help prevent any discomfort in the stomach during the exercises.

Some examples of pre-entry tables

What foods and in what quantity you need to consume the type, duration and intensity of training. A good rule consists in consuming a mix of carbohydrates and pre-entry proteins.

If the fats are consumed next to the pre-ventilated mass, then they should be consumed at least a few hours earlier.

Some examples of balanced meals:

If the training starts between 2-3 hours or more:

• Wholemeal bread sandwich, chicken breast and assorted salad

• Egg omelette and whole bread toast with avocado and fruit

• Over, full rice and vegetables

If the training starts in 2 hours

• Greek whole wheat and yogurt

• Porridge of oatmeal with chopped bananas and almonds

• Whole bread sandwich and natural almond butter

If the training starts in an hour or not:

• Greek yogurt and fruit

• A fruit like banana, orange, apple.

Note: it is not necessary to consume more pre-lerturn meals in different hours, but only to choose one of the tables.

For the best results, it is advisable to experiment with different time and compositions of its pre-entry table.

Supplements can be useful before training

The use of supplements is common in sport. These products can increase yield, improve strength, increase muscle mass and reduce fatigue.

Some of the best pre-interurn supplements are:

Creatine

It is probably the most common supplement used. Muscle mass, the dimension of muscle fiber, strength and muscle power has been shown and delays the appearance of fatigue. Although it is useful to consume creatine before training, it seems to be more effective when consumed after training. The recommended general dose is 2-5 g/day.

For more information, consult the article on Creatine

Caffeine

Among many other benefits, caffeine improves yield, increases strength and power, helps to reduce fatigue and stimulate the combustion of fats. It can be consumed in coffee, tea or energy drinks, but can also be found in supplements or pre-entry pills.

It doesn’t matter when consumed, its effects are generally the same.

The effects of caffeine consumption are seen 90 minutes after consumption. However, it is also effective when ingested 15-60 minutes before the exercises.

Acts of amini with branched chain (branched-braca chain amino acids)

BCAAS refers to the aminical essential acids Valina, Leucina and Isoleucinin. The consumption of BCAA before training helps to reduce muscle damage and increases the synthesis of muscle proteins.

A dose of 5G or more, at least an hour before the exercises, was demonstrated effective.

Beta -Laine

Beta-alanine is a amino acid that increases the muscle deposits of carnosine. It has been shown that it is effective in the execution of short and high intentions.

It is obtained by increasing the ability to perform muscle exercises and resistance, while reducing fatigue.

The recommended dose is 2-5g.zi. However, at least 0.5 g should be consumed before training.

Pre-brain supplements with multiple ingredients

Some prefer products that contain a mixture of supplements mentioned above. The combination of these ingredients can have synergistic effects and significantly improves yield.

Caffeine, creatine, beta-alanin, BCAA, Arginine and Vitamins B are among the most common ingredients used in these products. The strength, power, resistance, anaerobic power, reaction time, concentration and alert increases.

The particular dose depends on the product, but it is generally recommended to consume about 30-45 minutes before starting training.

Very high treatments when it comes to pre-training supplements because behind the “owner’s mixture” can hide many inactive substances or even dosed with small quantities of active substance that will not bring the promised benefits.

Hydration is crucial

The body needs water to work optimally. Good hydration supports and even improves performance, while dehydration has been related to a significant reduction in the surrender.

It is recommended to consume both water and sodium before training, to improve the water balance. The American College of Sports Medicine The American College of Sports Medicine) recommends a contribution of 0.5-0.6 liters of water at least 4 hours before the exercises and 0.23-0.35 liters of water at 10-15 minutes of training. In addition, they recommend consuming drinks containing sodium to help resist liquids.

Conclusion

In order to maximize surrender and recovery, it is important to feed the body with the right nutrients before training.

Carbohydrates help to maximize the body’s ability to use glycogen to feed short and high intensity exercises, while fat nourish the body for longer exercises sessions.

Protein consumption helps to improve the synthesis of muscle proteins, prevents muscle damage and promotes recovery and good hydration is related to improving the yield.

The tables before the formation can be consumed within 2-3 hours to 30 minutes. Choose easy to digest foods, especially if it starts in an hour or not, it will help you avoid any discomfort in the stomach.

Article written in collaboration with Oana Mocian – Licentian dietary