Basic principles of pre-workout nutrition

Author: Darina Ladoga - amateur athlete.
2018-10-23

Professional athletes and amateurs are always looking for ways to improve their performance. In addition to new techniques, harder work, and setting clear goals, nutrition plays an important role in enhancing performance, specifically nutrition right before training. This will help your body become more pliable and recover faster. Furthermore, the right food before a workout can minimize muscle damage.

Important to know what to eat

Each macronutrient plays a specific role before a workout. However, the ratio in which you should consume them depends on the individuality of your body and the type of training.

Carbohydrates

Our muscles use glucose from carbohydrates as fuel. It is converted into glycogen, which is stored in the liver. Simply put, glycogen acts as a depot for carbohydrates, meaning it is a reserve of energy for various activities.

If your workout is short but high-intensity, your body will use glycogen as energy.

Proteins

Numerous studies show that consuming protein-rich food before a workout positively affects performance. For example, an increase in muscle protein synthesis has been noted.

In addition, consuming protein before a workout contributes to:

• Improved anabolic response, in simpler terms, muscle growth;
• Improved muscle recovery process;
• Enhanced training efficiency.

Fats

While glycogen stores are utilized during short to medium-high intensity workouts, fat stores start to be used during prolonged workouts with moderate to low intensity (cardio).

One study demonstrated that a relatively high percentage of fat in an athlete's diet contributed to increased endurance (the experiment was conducted on runners). In summary, carbohydrates help maximize glycogen stores during short high-intensity workouts, fats help to increase endurance, and proteins promote faster recovery.

When to eat before a workout

It's not only important what you eat, but also when you eat it. To maximize results, it's advisable to eat 2-3 hours before training.

If you don't have the opportunity to eat a full meal (proteins, fats, carbohydrates) before training, reduce the portion size, but still eat something.

For example, 45-60 minutes before a workout, eat foods that are easy to digest and primarily contain carbohydrates, along with a small amount of protein. This will help prevent stomach discomfort during physical exercise.

What exactly to eat before training?

If there are at least 2-3 hours before the workout, you can have:

1. An omelet, a couple of rye toast, and fruits (1-2 small ones).

2. Brown rice, a small portion of protein (for example, 100 grams of chicken breast), and baked vegetables.

3. A turkey toast with avocado and vegetables.

If there are no more than 2 hours before the workout:

1. A protein shake made with milk and a banana or other fruits.

2. Multigrain cereal with a portion of milk (200 ml).

3. 150 grams of oatmeal with a banana and nuts.

4. A rye sandwich with fruits.

If there is less than an hour before the workout:

1. Greek yogurt + fruits.

2. One fruit (banana, orange, apple).

3. Oatmeal made with water.

All macronutrients are important before a workout: proteins, fats, and carbohydrates. However, fats are better consumed if there are at least 2 hours before physical activity begins.

Sports supplements before training

In addition to traditional food before training, certain sports supplements can be included in your diet to help boost your performance. Some of them are listed below.

Creatine

Statistics show that creatine is most commonly used as a sports supplement. Its use has a positive effect not only before training but also after. The optimal daily amount is 2-5 grams of creatine.

Caffeine

Caffeine enhances workout efficiency, increases strength, and promotes fat burning. Sources of caffeine can include natural coffee, tea, and energy drinks.

The peak effect of caffeine consumption occurs 1.5 hours after ingestion. However, some experiments have shown that caffeine is effective even when consumed 15-60 minutes before training.

BCAA

Research has shown that consuming BCAA before physical activities can minimize muscle damage and increase muscle protein synthesis. An effective serving is considered to be 5 grams or more consumed 60 minutes before training.

Beta-Alanine

Beta-alanine is an amino acid that increases muscle carnosine levels. It has been shown that beta-alanine is most effective during short high-intensity exercises. This effect is achieved by enhancing physical performance and muscle endurance. A daily dosage of beta-alanine can range from 2 to 5 grams, with 0.5 grams recommended before training.

The importance of hydration

Every body needs water to function properly. It has been shown that proper hydration improves human performance.

The American College of Sports Medicine (ACSM) recommends drinking 0.5-0.6 liters of water four hours before training and 0.23-0.35 liters of water 10-15 minutes before training.

Conclusion

To increase performance and reduce recovery time, it is important to "fuel" your body with the right "fuel."

It has been established that carbohydrates should be the primary source of energy before training. However, it is important to pay attention to those carbohydrates that have a low glycemic index, rather than chocolate and pastries.

Protein is equally important. It is needed so that your muscles do not "break down" during training. Finally, fats should be limited if there are less than 2 hours before the workout.

The more time you have before the activity begins, the larger your portion can be. For example, 500 kcal can be consumed 3 hours before the workout, 300 kcal 1.5 hours prior, and 200 kcal 40 minutes prior. However, these are general recommendations, and individual experiments with your menu will help you identify the right portion size and its composition (caloric content).

But nutrition is important not only before training but also after it; otherwise, all efforts may be in vain. I wrote about post-workout nutrition on the site Hype.ru. This material is a must-read for anyone who wants 100% results, not just half of it.