Many athletes and people who are so passionaters seeking to improve energy, reduce the better work. If you feel drained before the training, the experience MuscleOr suffer from a long pain in spite of the "healthy diet," your exercise strategy may be interested.
Nutrition before the training is the main component of sports display. Whether you train patience, PowerOr sports specific skills, the proper diet can help increase the risk of energy, reduce the risk of injury, and accelerate restoration.
In the Guide based on this evidence, we describe the individual methods on your pre-pre-natal nutrition planned, period and efficiency.
What is the nutrition before determining and why it is important
Workout nutrition mentions with carbohydric nuts with carbohydrates, with carbohydrates, and training or competition first. When the time is properly and suits the type of activity, it can update:
- Energy and patience readiness
- Yield and energy
- The focus and brain work
- Clean the muscle
- Post-Workout Recovery
- The time reaction and decision making
Have International Association of Nutrition Nutrition (ISSN) Define the duration of nutrients as a positive diet diet has an impact on the exercise and adaptation (Kerksick et al. 2017).
The role of the macronutrients in exercise nutrition
1. Cariba: Primary fuel for exercise
Carbon is the most effective energy source of the body, especially with moderate activity. The body storage carbs as glycogen in muscle and liver, which degends when exercises.
General advice with general carbohydrates:
| Duration before exercise | Carb introduction | King |
|---|---|---|
| 3-4 hours | Body weight 3-4 g / kg | Chicken rice and vegetable |
| 1-2 hours | 1-2 g / kg | Oatmeal with banana and honey |
| <1 hour="hour"> | About 0.5-1 g / kg of simple carbs | Banana, drink sports, white bread with jam |
Improvement Specific Training:
- The most patience events: 3-4 g / kg
- Sports patience: 2-3 g / kg
- Strength training: 0.5-5-2 g / kg
- Lowwell activity (<25 minutes="minutes"> Optional, but 20-30g of carbs may help
Distare is also influenced The middle strainWhich is particularly important in a long settings or competition in which there is a sharpness of mind.
2. Protein: Not Just For Exercise
Although most will relate to recovery, protein consumed Formerly Exercise to improve muscle protein synthesis and limit muscle divisions during a long or resistance training.
Introducing Protein:
- Weight of the body 0.2-0.5 g / kg
- Especially in combination with carbohydrates for improving amino acids with improved and muscular protection.
Protein Workout Pre-Workout:
- ½ Wheel's protein screw in the water
- 1 cup of skim milk
- Greek Yogurt Nonfat
- 100g grilled chicken
- 100g tofu or Temphe
No choice, low fat sources to prevent slow digestion and potential gi difficulty.
A suction before Workout: Forgotten pillar
The absorb often is often overlooked, but it can affect directly, temperatures, focus, and vulnerability to be injured.
General Tips:
- 2-4 hours before the training: Body weight 5-10 ml
- Goal: Wall yellow urine before the training
- Include sodium in snacks before the training (Eg, pretzels, soup) to promote water keeping
Daily Liquid Target:
- Active men: ~ 3 liters / day
- Active women: ~ 2.2 liters / day
Perfusion includes all drinking water (water, tea, milk), but Water Should be the main source.
Nutrition of exercise based on time before training
| Training time | Carb's intake | Getting protein | Feed ideas / snack |
|---|---|---|---|
| 3-4 hours | 3-4 g / kg | 30-40 g | Chicken with quinoa, sweet potatoes, fresh food |
| 1-2 hours | 1-1.5 g / kg | 20-30 g | Bagel with peanut butter + simple protein |
| <1 hour="hour"> | 20-50 g | 10-15 g | Banana + whey protein in the water, cake into jam |
Avoid high fatal fat foods or high fibers near training to reduce the risk of GI signs Like nausea or contractions.
Additional Exercise Instructions
- Keep useful carb sources
Granola bands, dried fruits, bananas, and pretzels make the last minute pretzels. - Perform personal customization
Everyone digs a different dish. Try your food / snacks during the training, Not On the contest date. - Used caffeine wisely
Middle caffeine (3-6 mg) can improve the performance and alert, but it suffered too difficult. - Do not only rely on food
Products before the force of the exercise carbs and protein. All the food options provide a more complete nutrition information. - Priority of your overall food
The daily nutrition model is more important than a single meal. Ensure food balanced, high, food with protein throughout the day.
Summary General summary
| Nutrient | Daily goals for active individuals |
|---|---|
| Carbon | Body weight 6-10 g / kg |
| Enemy | Body weight 1,2-2 g / kg |
| Fat | 15-30% of the total power |
| Water | 2.2-3.0 literal / day |
Plan at least The main diet And 2-3 snacks Per day, place issued every 3-4 hours, to maintain the best energy status and restoration.
Last thoughts: Fuel for success
Nutrition that exercises can do or break the training. By understanding and applying the principles of periods of nutritious periods, carbohydrates and protein effects, you have set up a speedy recovery
For the best results, work with a Dietian registers with Sports Nutrition Specialization To update your plans based on your body components, training schedule, and action goals.
Ether
- Canada foods. (2016). Nutrition and execution of sports. Journal of Institute on Nutrition and nutrients116 (3), 501-528.
- Wildman, R. (2010). Sport and nutrition. Delgar Center's learning.
- Kerksick, CM, No, S., Summitfeld, Schoenfeld, Campbell, CD, RB (2017). International Association of Positioning Meditation Specifications of Sports Meditation: Duration of nutrients. Journal of International Association of Nutrition14 (1), 33. https://doi.org/10.1186/S12970-017-0189-4189-4189-4189-4
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