The best choice for a pre-training diet is complex carbohydrates, which should be taken about 2 hours before training to provide a lasting energy supply for training.
Not eating for two hours will cause a hypoglycemic effect in the body, which is a slowly progressive hypoglycemia effect. This mild hypoglycemic effect before training results in a significant increase in growth hormone levels, creating an anabolic environment in the body.
In the laboratory, 20 bodybuilding enthusiasts were divided into two groups, each with 10 people. One group ate 45 minutes before training, and the other group ate 120 minutes before training. span>, the results showed that the growth hormone level of group 2 was about 40% higher than that of group 1.
Studies have also found that drinking a cup of coffee can help enhance this effect, as the caffeine in coffee also helps create a low-glycemic effect and provide short-term energy. Drinking a cup of coffee an hour before training can achieve the goal.
Debi Hawke (bodybuilding coach)
A pre-workout meal contains protein and complex carbohydrates. Protein foods should also contain some fat. I recommend eating beef, steak, chicken or turkey. The natural fats contained in these foods help regulate blood sugar and make the digestion process of carbohydrates longer, so that training can last longer. long time.
Typically, a pre-training meal should contain approximately 100 grams of complex carbohydrates. Such as potatoes, rice, pasta, etc. If you train in the morning, you will need more carbohydrates (about 150 grams) because your blood sugar has been depleted the night before. That is, carbohydrate intake changes depending on when you train, while protein intake remains the same from meal to meal.
Nicholas (Nutrition Expert)
How you eat before training depends on whether it is in season or out of season. The eating time during off-season is the same as during the season. It is required to eat about one and a half hours before training to give the body enough time to digest food and convert them into energy.
Off-season: The pre-training diet should include fruits, oatmeal, eggs, milk, meat and high-protein drinks. You can also use different types of carbohydrate combinations, such as bananas, oatmeal and high-protein powder, which contain both simple carbohydrates and complex carbohydrates and high-protein bodybuilding nutrients. Simple carbohydrates quickly replenish energy, and complex carbohydrates It can maintain a continuous supply of energy during training.
During competition preparation: Simple carbohydrates should be avoided because fat is to be reduced, but sufficient complex carbohydrates and protein are still needed.
Maino Sussev (1997 Canadian Pro Cup Champion)
My pre-workout meal is not very different from any other meal, but it should be taken at least an hour or so before training and should include protein and carbohydrates. In addition, don't eat too much before training to prevent a large amount of blood from being concentrated in the stomach and affecting training.
I don’t exclude protein or carbs from any meal, I eat 8 meals a day, every 2 hours, and each meal includes protein and carbs. It is important to ensure that you consume protein at every meal to ensure a continuous flow of amino acids into the blood.
Paro Fagonis (coach)
The purpose of a pre-workout meal is to ensure that blood sugar levels remain stable throughout the training period. before trainingThe diet should contain the three major nutrients - fat, protein and carbohydrates. The size of the meal depends on the size of the body and the time since the start of training. In addition, it is important to take a high-protein supplement before training. Easily digestible whey protein and branched-chain amino acids are preferred.
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