Is it possible to eat before training in the gym?

Eating before exercise in the gym ensures effective muscle function. The choice depends on the nature of the upcoming load: what to eat and whether it is possible to eat before training in the gym. Endurance work requires an increased amount of carbohydrates. Muscle recovery requires additional supply of amino acids. But, regardless of the nature of the load, you can eat carbohydrates before a fitness workout.

1. It is useful to eat 2 hours before training:
2. Meals one hour before physical activity:
3. Endurance work.
4. Work on muscle growth.
5. What should you not eat before class?

The importance of carbohydrates and proteins in an athlete's diet.

Carbohydrates are an excellent energy supplier. Their breakdown does not require large energy expenditures from the body. The use of carbohydrates before training enhances performance and endurance. The body's increased need for carbohydrates before physical activity in the gym is explained by:

1. the need to replenish glycogen reserves in the liver;
2. creating energy reserves.

Carbohydrates are quickly absorbed and do not stay in the stomach for more than an hour. Complex carbohydrates - buckwheat and oatmeal, pasta made from durum flour, baked potatoes, vegetable juices in small quantities can be safely eaten before training.

Proteins are in demand when building muscles. Before working on muscle growth, the body needs to provide an additional source of amino acids. It takes longer for the stomach to digest protein foods. It takes up to 2 hours to digest fermented milk products, nuts, and seeds. And in combination with fats, protein foods take even longer to digest. It takes 3 hours or more to digest hard cheese, meat, coffee or tea with milk, and cottage cheese.

It is useful to eat 2 hours before training:

1. A serving of oatmeal;
2. 2 egg omelette;
3. turkey fillet;
4. low-fat cottage cheese;
5. baked chicken.

The amount of food eaten before exercise also matters. 150-200 g of product before physical activity will make you feel light and strong in the gym. Large amounts of food can prolong digestion up to 3 hours.

Endurance work.

1. Some oatmeal with added protein;
2. yogurt;
3. a cup of coffee with protein or sugar

Coffee can greatly improve strength endurance. With its help, you can increase your performance on the darkest days. A cup of coffee, drunk 20 minutes before visiting the gym, can increase the intensity of your workout for 2 hours.

Work on muscle growth.

To increase strength, there is effective sports nutrition:

1. beta-alanine is a natural amino acid that increases muscle contractility;
2. whey protein - provides the body with amino acids for building muscles, serves as fuel during work;
3. creatine monohydrate - has a positive effect on strength indicators.

What should you not eat before class?

Fats contain a lot of calories, but is it okay to eat fatty foods before working out at the gym? No, fats are digested slowly in the stomach and should not be eaten. The presence of undigested fat in the stomach causes colic and nausea. This can cause gastric reflux disease. The disease is accompanied by the return of food into the esophagus.

When gastric juice gets in, the esophagus becomes covered with ulcers that can cause cancer in the future. Symptoms of reflux are belching, heartburn, burning behind the sternum. If these signs occur, you should not eat chocolate, coffee, citrus fruits, tomatoes, or alcohol before training. They can relax the esophageal sphincter muscles. Symptoms of the disease intensify with squats, abdominal exercises, and leg lifting.