Before doing exercises, you need to eat carbohydrates, even though a lot of people have a bad face to it, as they want to lose weight. It is essential for securing the immediate energy we need in training, and further cutting off carbohydrates completely from the diet can even hinder weight loss, if that’s the goal. But if training is short and light, like 1 hour on the treadmill, you don’t need to eat anything first. The main meals already provide energy for light to moderate exercise. Pre-workouts come into play when the activity requires more stamina and you’ve been out for two hours now.
knowing that…
PUT AT THE PLATE:
Orange or grape juice: drink one cup before trainig. The natural juice already has fructose, so you do not need to add sugar.
Sweet potato: It is a source of complex carbohydrate and low glycemic index – which is absorbed by the body more slowly, leaving the person sated longer, meaning not wanting to devour something right after training. Eat cooked.
Brown Bread Sandwich with Tuna Paste: This is a good option for how does bodybuilding. The bread carbohydrate, that causes muscle repair and also aids in slower release of blood glucose, mix with the fish protein, making of this a good pre training option, giving you the energy you need.
Avocado with eggs: light carbohydrate and protein combo. Eat half of avocado with a egg inside.
Rice cracker: Can be consumed both full version and white rice.
Protein bar: As these bars also carry carbohydrates in the ingredients, they can be consumed before going to the gym, because they will guarantee the energy of training.
Overnight oat: Os potinhos de aveia adormecida também são fontes de carboidrato. Acrescente alguns pedaços de fruta e, pronto, você tem um pré-treino leve e energético.
Açaí: Açaí is a carbohydrate source that also has caffeine – which provides an extra gas for workouts. One just needs to be aware of how it is affected, as this can make the most caloric food unnecessary. Eat without exaggeration, a small amount is enough to get only the benefits of this food.
Whey protein: It is recommended to consume with some carbohydrate accompaniment such as oat bran. The supplement is usually indicated for those who want to gain muscle. O suplemento proteico é indicado pelos profissionais quando a pessoa já está mais de duas a três horas sem consumir nada de proteína.
Chicken and aweet potato: Even though this double doesn’t fit exactly in the pre-workout category, is a good main meal, which should be done 1h30 before you start working out.
BETTER TO AVOID
Bulletproof coffee: It takes butter and coconut oil, what can average 150 to 270 calories. Also, it is not interesting to consume fat in the pre workout. Since metabolism consumes the body’s own fat as energy (when it depletes glycogen from carbohydrate) and doesn’t need another source.
Red meet: May be bothersome due to slow digestion, and depending on the cut may contain more fat.
Oilseeds: Chestnuts are mostly sources of protein and lipid (fat), with little carbohydrate in their composition.
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