Meals that should be eaten before training should simultaneously give a feeling of satiety and lead to weight loss, be tasty and low-calorie, digest well and not cause heaviness in the stomach, be sure to contain a lot of vitamins and nutrients.
What to eat before exercise
To feel good, a person must receive as much energy with food as he spends in the process of training. If you receive less energy than you need, there will be a loss of body weight, but at the same time, depletion of the body can occur. If a person regularly receives more energy than he needs, then, despite physical activity, the result will be overweight and obesity.
The correct ratio of nutrients in the diet is as follows: proteins should account for 12-15% of the total calories, fats – 30-35%, carbohydrates – 50-60%
The body needs to receive all the necessary nutrients, so a person must consume not only plant, but also animal food. Plants do not have all the essential amino acids. In addition, vegetable proteins are much less assimilated by the body compared to animals.
Be sure to include in your diet meat, fish, cereals, vegetables and fruits. They supply the body with vitamins and other useful substances, improve the functioning of the gastrointestinal tract and remove harmful substances.
Cooking should be simple. The longer the thermal effect on products, the less nutrients remain in them. First of all, it concerns vitamins.
As an appetizer, you can prepare a salad of carrots, asparagus and peas.
It will require:
- 200 grams of carrots
- 200 grams of asparagus
- 200 grams of peas (canned)
- 140 grams of low-fat sour cream
- salt
- greenery
Peel the carrots, cut them into strips and simmer until tender with a little water. Then drain the water and simmer the asparagus separately. When it’s cool, cut the asparagus into slices and mix with the carrots.
Add canned green peas to the salad, season with low-fat sour cream and salt, sprinkle with finely chopped herbs.
For a pre-workout main course, you can eat chicken baked with parsley.
To prepare it, you need to take:
- a small carcass of chicken (about 800 grams)
- 10 grams of vegetable oil
- parsley
- salt
To prevent the chicken from burning during baking, periodically sprinkle the foil with water
Rinse the chicken and rub the outside and inside with salt. Put parsley sprigs inside, tie the wings and legs. Grease the aluminum foil with vegetable oil and wrap the chicken in foil. Then place on a baking sheet and place in the oven. Bake at 180 ° C for an hour.
When serving, remove the foil and cut the chicken into portions.
For dessert, make cocoa-dipped bananas.
To prepare this dish, you need to take:
- 800 grams of bananas
- 25 grams of cocoa
- 50 grams of sugar
- 50 grams of dried apricots
Rinse dried apricots with boiling water, cut into small pieces. Peel the bananas and cut them obliquely into slices about 3 centimeters thick. Combine the cocoa with sugar and roll the banana chunks in this mixture. Place on a plate and sprinkle the dried apricots on top of the bananas.
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