Many athletes and fitness strive to increase energy, reduce fatigue and optimize better than the pre-exercise. Experience if you feel drainage before the training muscle crampsIn spite of your “healthy nutrition” strategy, suffer from pain for a long time.
Mealing before surrendering is a key element of sports. Do you practice for endurance, forceOr the sports matching the sectures significantly increase energy levels, reduces the risk of injury and can speed up recovery.
In this evidence-based guide, we explain how we should treat your duty plan before training based on the type, time, and performance objective workout.
Pre-training and why is this important?
The nutrients, mainly strategic consumption, training, or competition of carbohydrates, proteins and fluids. When it is properly defined and adjusted to the type of activity, it can improve the following:
- Energy availability and endurance
- Power and electricity
- Focus and cognitive function
- Storage of muscle
- Post-session
- Reaction time and decision
It International Society Society Society (ISSN) Determines food time for strategic consumption of nutrients, a positive impact on physical exercise and adaptation (Kerksick and others, 2017).
The role of macronolism in pre-occupation
1. Carbohydrates: The main fuel for exercise
Carbohydrates for the most efficient energy source of the body, especially for average high intensity. The body is reduced during the muscles and the liver, as it will be reduced during exercise.
Total carbohydrate instructions:
| Time before physical exercise | Carb’s recommendation | Instance |
|---|---|---|
| 3-4 hours | 3-4 g / kg body weight | Rice with chickens and vegetables |
| 1-2 hours | 1-2 g / kg | Oats with banana and honey |
| <1 hour | 0.5-1 g / kg is simple query | Banana, sports drinks, white bread jam |
Specifications of teaching:
- Ultra-Durable Events: 3-4 g / kg
- Endural sports: 2-3 g / kg
- Strong training: 0.5-2 g / kg
- Low intensity (<45 min): Optional but 20-30G Carnies can help
The carbohydrates also affect Central fatigueThis is especially important in the mental accuracy of a long time or competing settings.
2. Protein: Not only for training
Is often consumed, even if it is often associated with recovery before Exercise improves the synthesis of muscles and limits muscle disorder during long periods of time or resistance.
Consuming the recommended protein:
- The weight of 0.2-0.5 g / kg body weight
- Ideally, combined with enhanced amino acids and carbohydrates for muscles.
Example Sessor Protein Sources:
- ½ is a protein in water in water
- 1 cup of water
- ½ Bonflica Greek yogurt on waiting
- 100 g grill chicken
- 100 g Tofu or Tempheh
Choose a lean, low-fat sources to prevent delayed food and prevent the distress.
Based Hydrate: Forget column
Hydration often remains ignorant, but it can be directly affected by the risk of performance, stensulating, focus and damage.
General instructions:
- 2 hours before the study: 5-10 ml / kg body weight
- Purpose: Hungry urine before training session
- Inviting sodium to read before training (for example, pretzellar, soups) to develop water maintenance
Daily fluid purposes:
- Active men: ~ 3 liters per day
- Active women: ~ 2.2 liters / day
Hydration includes all liquids (water, tea, milk), however water should be a major source.
Time to eat before the workout before the workout
| Time before training | Carb | Protein | The food / snack idea |
|---|---|---|---|
| 3-4 hours | 3-4 g / kg | 30-40 g | Chicken with quinoa, sweet potatoes, vegetables |
| 1-2 hours | 1-1.5 g / kg | 20-30 g | Bagel with peanut butter + protein sms |
| <1 hour | 20-50 g | 10-15 g | Banana + Slook protein water, rice cake with jam |
Avoid high-fat or high fibrous dishes close to training to reduce the effect Signs of Giqs like nausea or crush.
Additional training tips
- Save portable carb sources
Granola bars, dried fruits, bananas and pretzellar do their last minute snacks. - Practice personalization
Everyone eats food differently. Meals / snacks during training it’s not Days of competitions. - Use caffeine wisely
Moderal caffeine (3-6 mg / kg) can improve and vigilately improve, but overly consuming can lead to the jitters or gi resentment. - Just don’t rely on attachments
Products to training is missing adults and protein. All food options provide a more complete nutritional profile. - Promotion of your general diet
Daily nutrients of each meal. Provide balanced, high carb, moderate protein dishes during the day.
Summary of general recommendations
| Nutrition | Designed for active individuals every day |
|---|---|
| Carbohydrate | 6-10 g / kg of body weight |
| Protein | 1.2-2 g / kg body weight |
| Fats | 15-30% of the total calorie amount |
| Fluid | 2.2-3.0 liters |
Make at least a plan 3 main meal and 2-3 snacks To ensure every 3-4 hours, optimal energy and recovery status per day.
Final Thoughts: Fuel for success
The pre-exercise can be carried out or distorted. By understanding and applying the principles of nutrition, carbohydrate and protein and use the principles of the limit, you will install the stage for a speedy recovery.
Working with A for the best results Registered diet with specialty of sports nutrition Adjust your plan according to the composition of your body, training schedule and goals.
Literature
- Canadian diets. (2016). Feeding and Athletics. Journal of Feeding and Diet Academy116 (3), 501-528.
- Wildman, R. (2010). Meals with sports and fitness. Delmar Cengke training.
- Kerksick, cm, Arent, S., Schoolfeld, Bj, Stout, JR, Campbell, B., Will, Cd (2017). The stand of the position of the International Tournament Society: Food Procedures. Journal of International Society Society14 (1), 33. https://do.org/10.1186777017-017-4-4
