Nutrition during and after training

A key role in achieving the result from physical activity the food. How to enhance the effects of exercise and nutrition, read our article.

You know that proper nutrition before, during and after exercise plays a key role in achieving optimal results, muscle growth and recovery. Meals

before training necessary for quality work in the gym, and after – for muscle growth. Further in the article, you’ll learn all the intricacies of nutrition in sports.

Food before training

Eating before working out is extremely important. It depends, will you be able to reach their maximum potential in training or not.

A few extra reps or weight gain is due to the fact that you ate before. Food can be taken as 1-2 hours (depends on the rate of metabolism and food quality), and for 15-45 minutes before, 30 minutes before a workout to take the necessary sports supplements.

The right foods and sports supplements will increase strength, endurance. the energywill help burn more calories and fat and improve your concentration. To the right foods before your workout include:


The fruit can be eaten at any time of the day. They dilate blood vessels, which reduces the load on the heart. Dilated blood vessels allow blood to circulate faster and easier. In addition, if you are taking these supplements, as caffeine, ephedrine HCl (hydrochloride) or fat burners, dilated blood vessels prevent the increase of pressure, because they possess vasoconstrictor properties.

Fruits contain lots of vitamins and carbohydrates, or simple sugars that provide energy to the classroom. A great option would be bananas. They include carbohydrates and potassium, which prevents cramps. Also suitable for oranges. Vitamin C and electrolytes also prevents cramps.

Carbohydrates with medium and low glycemic index (GI)

These carbohydrates provide you with energy for the entire workout. Eating before exercise carbohydrates with a high GI. you will be energetic only in the beginning, but very quickly the power runs out.

Carbohydrates are the main source of energy. Recommend brown or white rice, black bread or coarse rye, muffin or pasta of whole-wheat and oatmeal.

Protein (essential amino acids)

Protein is the most important building blocks of muscle. Without him there will be no growth. In addition, he maintains proper nitrogen balance in the muscles. Proteins necessary food before workout.

A good source of protein – eggs, as they have high biological value.

Another good source of protein – chicken or fish, which contains omega-3 fatty acids.

Essential fatty acids (EFAS)

Essential fatty acids are important for food before training, they maintain a high level of testosterone and energy and is also necessary for absorption of fat-soluble vitamins. Fat digestion requires a lot of time, so they are great if you’re hungry, guaranteed the feeling of fullness to the entire workout.

What to eat before training?

A good option is peanut butter or Butter product Power (is a mixture of peanut and linseed oil) with a bagel.

To cook better on olive or sesame oil, as they contain the active ingredient sesamin.

15-30 minutes before workout you should eat something light, that would be bleeding from the stomach could siphon into working muscles.

To improve the effectiveness of training needed also sports supplements. Supplements, especially stimulants, it is important to take courses that the body remained receptive to them. Most supplements should be drunk on an empty stomach 30 minutes before beginning.

Despite the fact that food into the body some vitamins and minerals, this is not enough. For the proper functioning of the body, take a multivitamin in the morning or before training. The B vitamins are extremely important, as they contribute to the release of energy, and has an anabolic (increases the synthesis of protein) properties.

Creatine increases muscle bulk and ensures their energy or adenosine triphosphate (ATP). This protein is safe and maintains the water level in the muscles.

There are various forms of creatine:

Creatine monohydrate

Creatine-ethyl-ester (CEE)

For those who are not receptive to creatine, fit


Guanidinopropionic acid

Betanova acid

Same (S-adenosyl-L-methionine)


Note krealkalyn – it is inexpensive, completely absorbed by the body and does not contain carbohydrates with a high GI. It should be added to the feed prior to exercise.

Caffeine is perfectly stimulates the production of energy. And the combination of caffeine with ephedrine helps to burn more fat and significantly enhances the energy level.

Amino acids are necessary to maintain nitrogen balance in the body. They are digested skeletal muscles, which prevents their destruction.

Nitric oxide regulates the dilation of blood vessels, allowing blood delivered to the muscles more oxygen and nutrients. Many dietary supplements with the nitrogen oxide, also contains arginine AKG, citrulline malate and ornithine ethyl ester.

Fat burners stimulate the body, increase energy, and burn fat. As a rule, they possess vasoconstrictor properties, so they cannot be mixed with products containing the oxide, since the latter, on the contrary, dilate the blood vessels.

Ingredients such as tyrosine, Ginkgo biloba and N-acetyl-L-carnitine allows you to focus on training. It is great for those who make big breaks between sets or get tired quickly.

No additives meals before training almost loses its meaning. Best supplements for endurance is the ginseng. It supports a high level of energy for a long time. Ginseng is popular among athletes. It is safe, if you follow the dosage, and is contained in some multivitamin complexes.

Our site is not recommended to use drugs with a criminal history of military service. However, products with a high content of ginsenosides (the active components of ginseng root), not a bad option.

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