Pre-Workout Meal

The contribution of early childhood education is a snack that is taken before training. It is the second most important meal of the day, with post-workout snack . The purpose of this meal is to prepare your body for muscle injury ahead and ensure a good level of energy during your workout.

Carbs pre-workout :

Unlike a post workout meal , you should eat low glycemic carbohydrates before your workout (complex carbohydrates ) . Pre-workout complex carbs help ensure a sufficient level of energy for the entire year .Pre-Workout Meal Not eat before training , you can limit your efforts. Oats , bananas (green) or wholemeal bread are rich in carbohydrates complex suitable for preschool .

Preschool proteins:

Muscle catabolism occurs not only at night but also during training. Therefore , it is important to eat protein before the workout to limit the damage. These proteins will put your body in anabolic conditions at the beginning of your workout and begin your recovery faster.Pre-Workout Meal As protein after training ingested before the workout can be consumed as dietary supplements.

Before the workout, you should eat protein , slow or rapid absorption ? It is preferable to mix the two . For lovers of food supplements, a mixture of 40 g of whey protein and 350 ml of skim milk is perfect. Consuming slow the absorption of proteins in addition to rapid absorption , which will slow down the absorption of the mixture , ensuring a constant protein intake .Pre-Workout Meal Whey is ideal for a pre meal - training because it is a natural supplement rich in BCAA : Three amino acids that fight effectively against catabolism.

Pre-workout meal : the date and amount.

Snack before your workout and training should be spaced 1 hour at 1:30 apart to allow sufficient time for the body to digest and assimilate nutrients.Pre-Workout Meal Whey protein is very quick to assimilate , you can eat 50 minutes before training.

Regarding the amounts of protein and carbohydrates to eat , this can vary depending on your workout. If you are on the verge of an intense workout (weight gain or maximum force ) , consume 20 grams of protein and 40 grams of complex carbohydrates.Pre-Workout Meal These amounts are sufficient to ensure the energy expenditure and the address of the target muscle catabolism .Pre-Workout Meal But if you are about to do a cardio workout that is to lose weight, eat only 20 grams of protein. Do not consume carbohydrates will force your body to use its reserves of glycogen and fat reserves.

As for carbohydrates , bananas are great energy, but be careful, because your sugar consumption varies depending on the maturity : a ripe banana will provide a simple sugar , while a slightly green banana give more carbohydrates.

Simple sugars just before the workout :

You can also eat simple sugars 25 minutes before your workout to provide a dose of instant energy to your body.Pre-Workout Meal Fruit juices or whole fruits are a good source of simple sugar (orange, grape) .Pre-Workout Meal Also, orange juice contains potassium which improves muscle contraction and definition.

Do not eat too fast sugar before training , because it can be cons -productive. Simple sugars are immediately decomposed by the body and the bloodstream quickly .Pre-Workout Meal Your blood sugar in the blood also increases strongly and insulin levels .Pre-Workout Meal The problem of insulin spike , it still produces a feeling of fatigue and weakness to interrupt your workout (reactive hypoglycemia).

VS glucose fructose:

Simple sugars are found in fruits are called fructose .Pre-Workout Meal For most perfectionists , you should know that this type of sugar that must first pass through the liver before it is converted into glucose ( or glycogen) .

The only simple sugar glucose is directly assimilated (ideal before and after training ), but few foods contain in its pure form .Pre-Workout Meal If you are looking for a source of glucose, then prefer dextrose ( glucose supplement for athletes ) .

While I was sitting at my meal plan that I found it difficult to get a great easy to prepare copy my ideas about fitness goals tasting .Pre-Workout Meal  .