Ways to drink more water
What to eat before training?
The topic of the pre-workout meal can still remain a problematic issue. Many people still decide to exercise on an empty stomach, others cannot imagine training on an empty stomach. What should you eat before training? How to compose a meal to provide the body with the optimum amount of energy?
What to eat before training: protein
It is generally accepted that protein should be delivered to the muscles after exercise. However, there is nothing stopping you from providing your body with an optimum portion of complete protein before training. Protein will not only reduce hunger and help you build muscle mass. The amino acids it contains will have a valuable impact on maintaining a correct nitrogen balance, which will be extremely valuable for your muscles. The complex of provided amino acids will help in the protection against catabolism and breakdown reactions, which may occur e.g. as a result of too intensive effort.
What to eat before training: carbohydrates
Practically every person should make sure they get an optimal portion of carbohydrates before training. Simple and complex sugars provide a solid dose of energy for the neuromuscular system, which allows people to maintain the right level of efficiency while working on their dream physique. It's also worth remembering that carbohydrates should be replenished around the time of training. That way it's much easier to improve the process of resynthesis of lost glycogen and minimise the consequences of exhausting exercise.
What to eat before training: fats
Polyunsaturated fatty acids are not only an essential component of a healthy and varied diet. Their use in a pre-workout meal provides an alternative source of slowly absorbed energy, which can be used by the body in the later stages of exercise. Fats are particularly valuable fuel for the nervous system. They also help to prolong the feeling of satiety and help to manage hunger.
What to eat before training? A suggestion for a complete meal
One of the best meal suggestions to eat before a workout are various types of shakes. The liquid form allows for quick consumption, and the simplicity of preparation saves time for the busy individuals. Consumption of a balanced shake makes it extremely easy to supplement the diet with necessary amounts of complete protein, valuable carbohydrates and healthy fat.
What to use to prepare a pre-workout shake?
- 1 serving of Olimp Whey Protein Complex 100% protein supplement (flavour at your discretion)
- 1 portion of your favourite fruit (e.g. handful of berries or a whole medium-sized banana)
- 1 serving of nuts, seeds, grains or Olimp Peanut Butter Smooth nut cream
Combine all products together in a tall container (e.g. shaker), pour over water, skimmed milk or a plant-based drink and blend until smooth. Adjust the proportions of the ingredients according to your individual needs and current diet.
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