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More and more people are changing their lifestyle and increasing their level of physical activity. She starts attending gym classes, running or going to the swimming pool. At the beginning of the adventure with sport, however, questions often arise: what and when to eat before training?
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Properly selected meals preceding the training will allow you to fully effectively perform the planned exercises. They will also ensure maximum efficiency, well-being and protect muscle tissue. On the other hand, an improper meal eaten before training can cause so much discomfort during exercise that it will only be a waste of time.
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The time of the meal is very important. If we have 3-4 hours to train, we can eat a wholesome meal, e.g. breakfast or dinner. However, they should not be difficult to digest, so all fatty foods fall off. If, on the other hand, there is an hour or two left before training, it is definitely better to eat a lighter snack.
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You need energy to exercise
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The body needs fuel to work effectively. The best source of it are foods rich in carbohydrates. For energy to be gradually released throughout the training, it is best to provide complex carbohydrates with a low glycemic index. Most of them are found in whole grain cereal products.
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Do not exercise on an empty stomach
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Many people do their workouts in the morning before breakfast, hoping to burn more body fat this way. This strategy is quite risky and usually ineffective. Training on an empty stomach does not provide the body with the right amount of energy, so we are not able to exercise to 100 percent of our capabilities. The second disadvantage of this method is that more energy is then obtained from proteins. As a consequence, apart from fat loss, the muscles that were so hard to work out are also damaged. Damian Jefremienko, the trainer, wrote more on this topic in the article: Myths about fat burning (part I) id = »h22 ″>
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On the following pages, you will find suggestions for snacks you can eat 1-2 hours before training and meals that you can eat 3-4 hours before exercise.id=»h22″>
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Snacks 1-2 hours before training: id = »h22 ″>
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Oatmeal cookies with dried fruitid=»h22″>
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Ingredients:
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- Oatmeal 100 g (10 tablespoons)
- Raisins 25 g (2 tablespoons)
- Orange peel 10 g (1 teaspoon)
- Honey 10 g (2 teaspoons)
- Chicken egg 60 g (1 pc.)
- Cinnamon
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A method of preparing:
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- Pour the petals with boiling water and cover for 2-3 minutes, then drain
- Add egg, honey, raisins, orange zest, and cinnamon. Mix thoroughly
- On a baking sheet lined with baking foil and smeared with oil, form biscuits
- Put in the oven, preheated to 180 degrees, for 12 minutes
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Fruit and spinach cocktailid=»h22″>
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Ingredients:110 ml milk (half a glass)Banana 190 g (1 pc.)Strawberries 140 g (2 handfuls)Frozen spinach 50 g
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Ingredients:
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- 110 ml milk (half a glass)
- Banana 190 g (1 pc.)
- Strawberries 140 g (2 handfuls)
- Frozen spinach 50 g
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Manufacturing method:
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- Peel the banana and remove the strawberry stalks
- Blend all ingredients
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Oatmeal with strawberries and cranberriesid=»h22″>
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Ingredients:
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- 220 ml milk (glass)
- Oatmeal 50 g (5 tablespoons)
- Strawberries 140 g (2 handfuls)
- Dried cranberries 15 g (tablespoon)
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Manufacturing method:
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- Cover oatmeal with boiling water and leave it covered for 5 minutes
- Pour off the water from the petals and pour the milk over them
- Add chopped strawberries and cranberries
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Pea and citrus saladid=»h22″>
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Ingredients:
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- Grapefruit 150 g (half a piece)
- Orange 120 g (half a piece)
- Green Peas 30 g (2 tablespoons)
- Lettuce 10 g (2 leaves)
- Walnuts 20 g (3 pcs.)
- Olive oil 5 ml (teaspoon)
- Mustard 5 g (half a teaspoon)
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Manufacturing method:
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- Peel the orange and grapefruit. Squeeze a teaspoon of juice out of them and use the rest for your salad
- Cut the oranges and grapefruit into pieces and remove the white films, mix with the peas and lettuce
- Chop the nuts and add to the salad
- Mix the orange and grapefruit juice with the oil and mustard. Pour the resulting sauce over the salad
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Dishes 3-4 hours before training:
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Lentil soup with croutonsid=»h22″>
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Ingredients:
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- Red lentils 40 g (3 tablespoons)
- Canned tomatoes 200 g (half a can)
- Carrots 60 g (half)
- Onions 30 g
- Olive oil 5 ml (teaspoon)
- Water 220 (a glass)
- Chile
- oregano
- Toasts of wholemeal bread
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Manufacturing method:
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- Pour boiling water over the peeled and chopped carrots and lentils. Cook it
- Chop the onion and sauté in hot olive oil. Add chopped canned tomatoes. Add everything to the boiling lentils
- Season with chili and Provencal herbs
- Blend and add croutons
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The photo is from: Stacy Spensleyid = »h22 ″> / Foterid =» h22 ″> / CC BYid = »h22 ″>
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Rice with lean, roasted meat, and vegetable saladid=»h22″>
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Ingredients:
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- Brown rice 50 g (half a bag)
- Tiger prawns 120 g (10 pcs.)
- Tomato 130 g (1 pc.)
- Zucchini 120 g (half a piece)
- 5 ml olive oil
- Herbes de Provence
- Garlic 1 clove
- Parsley
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A method of preparing:
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- Clean the shrimps thoroughly
- Chop the garlic and fry it in hot oil. Then add the prawns and fry them on both sides (about 3-4 minutes). At the end of frying, add the chopped parsley
- Cut the zucchini and fry in a grill pan, mix with the chopped tomato
- Serve the prawns with the salad and cooked rice
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Steamed salmon with potatoes and green beansid=»h22″>
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Ingredients:
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- Salmon 120 g
- Potatoes 320 g (4 pcs.)
- Green beans 200 g
- 5 ml olive oil
- Basil
- Thyme
- Pepper
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A method of preparing:
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- Sprinkle the fish with oil and spices. Steam (about 15 minutes)
- Steam the potatoes and beans as well
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Pancakes with fruit mousseid=»h22″>
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Ingredients:
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- Whole grain flour 70 g (7 tablespoons)
- Chicken egg 60 g (1 pc.)
- Milk 150 ml
- 10 g butter (2 teaspoons)
- Apple 170 g (1 pc.)
- Pear 170 g (1 pc.)
- Cinnamon
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A method of preparing:
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- Melt the butter and mix it thoroughly with the milk, flour and egg
- Fry the pancakes in a pan without fat
- Peel the fruit and dice it into small cubes, put it in a pot with a little water and cook until tender. Season with cinnamon
- Serve the pancakes with the apple and pear mousse
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