Many athletes and fitness lovers seek to improve energy, reduce fatigue, and improve performance through feeding before exercise. If you feel drying before training, tell the experience Muscle crampsOr it suffers from a long pain despite the followers of a “healthy diet”, which may need a pre -exercise strategy to pay attention.
Feeding before training is a major component of sports performance. Whether you are tolerated, powerOr sports skills, eating in advance properly can significantly enhance energy levels, reduce the risk of infection, and accelerate recovery.
In this evidence -based guide, we explain how to allocate the feeding plan before exercise based on the type of training, timing and performance.
What is nutrition before exercise and why does it matter
Before exercise indicates the strategic consumption of nutrients-carbohydrates, protein and fluids-by training or competition. When it is timid properly and designed on the type of activity, it can improve:
- Availability of energy and endurance
- Power and energy output
- Focus and cognitive function
- Maintaining muscles
- Recovery after exercise
- Reaction time and decision -making
the International Sports Nutrition Association (ISSN) The timing of nutrients is defined as the strategic swallow of foodstuffs to positively influence the performance of exercise and adaptations (Kerksick et al., 2017).
The role of large nutrients in feeding before exercise
1. Carbohydrates: The basic fuel for exercise
Carbohydrates are the most efficient energy source in the body, especially for moderate to high -intensity activity. The body stores carbohydrates in the muscles and liver, which is exhausted during exercise.
General Guidelines of carbohydrates:
| Time before exercise | Carbohydrate recommendation | example |
|---|---|---|
| 3-4 hours | 3-4 g/kilogram of body weight | Rice with chicken and vegetables |
| 1-2 hours | 1-2 g/kg | Oatmeal with bananas and honey |
| <1 hour | 0.5-1 g/kg of simple carbohydrates | Banana, sports drink, white bread with jam |
Training modifications:
- Extreme insurance events: 3-4 g/kg
- Tolerance: 2-3 g/kg
- Power Training: 0.5-2 g/kg
- Low density activity (<45 minutes): Optional, but 20-30 g of carbohydrates may help
Carbohydrates also influence Central fatigueIt is especially important in long or competitive settings as it concerns mental intensity.
2. Protein: Not only after exercise
Although protein is often consumed by recovery before An exercise improves muscle protein synthesis and shortens muscle breakdown during prolonged training or resistance.
The amount of protein recommended:
- 0.2-0.5 g/kg of body weight
- Along with carbohydrates while enhancing the absorption of amino acids and muscle protection.
An example of protein sources before exercise:
- ½ trial of whey protein in the water
- 1 cup of empty milk
- ½ cup of Greek yogurt
- 100 grams grilled chicken
- 100g Tofu or Timbie
Choose LEAN Sources, low -fat to prevent digestion delay and potential digestive system.
Pre -exercise hydration: forgotten column
Moisturizing is often ignored, however it can directly affect performance, thermal organization, concentration and the risk of infection.
General guidelines:
- 2-4 hours before training: 5-10 ml/kg of body weight
- goal: Palmed yellow urine before training
- Sodium includes snacks before training (For example, pastries, soup) to enhance the retaining of water
Daily fluid goals:
- Active Men: ~ 3 liters/day
- Women Activists: ~ 2.2 liters/day
Moisture includes all fluids (water, tea and milk), however water It should be the main source.
Feeding before exercise on time before training
| Time before training | Eating carbohydrates | Protein | Ideas meal/snack |
|---|---|---|---|
| 3-4 hours | 3-4 g/kg | 30-40 g | Chicken with quinoa, sweet potatoes, vegetables |
| 1-2 hours | 1-1.5 g/kg | 20-30 g | Bread with peanut butter + protein juice |
| <1 hour | 20-50 g | 10-15 g | Banana + whey protein in the water, rice cake with jam |
Avoid high -fat or high fiber meals close to training to reduce the risk of infection Symptoms of the digestive system Like nausea or cramping.
Additional tips before exercise
- Preserving the sources of mobile carbohydrates within reach
Granola bars, dried fruits, banana and pastries make snacks at the last minute excellent. - The practice of customization
Everyone digests food differently. Experience your meals/snacks during training, no On competition days. - Use caffeine wisely
Moderate caffeine (3-6 mg/kg) can improve performance and alertness, but excessive assimilation may cause tensions or distress. - Not only depends on nutritional supplements
Most pre -exercise products lack carbohydrates and protein. Full food options provide a more complete nutritional image. - Giving priority to your general diet
Daily food patterns are more important than any one meal. Ensuring medium -carbohydrate medium proteins throughout the day.
Summary of general recommendations
| Nutrients | The daily goal of active individuals |
|---|---|
| Carbohydrates | 6-10 g/kg of body weight |
| protein | 1.2-2 g/kg of body weight |
| Fat | 15-30 % of total calories |
| Liquid | 2.2-3.0 liters/day |
At least a plan 3 main meals and 2-3 snacks In one day, diverge every 3-4 hours, to maintain optimum energy and recovery.
Final ideas: fuel for success
Feeding before exercise can make or break the training session. By understanding and applying the principles of the timing of nutrients, carbohydrates, improvement of protein, and correct hydration, you can put the way to achieve high performance and faster recovery.
For best results, work with a Nutritionist registered with sports nutritional To adjust your plan based on your body composition, training schedule and performance goals.
Reference
- Dietitians in Canada. (2016). Nutrition and sports performance. Academy of Nutrition and Nutrition Science116 (3), 501-528.
- Wildman, R. (2010). Mathematical nutrition and fitness. Learn Delmar Cengage.
- Kerksick, CM, Arent, S., Schoenfeld, BJ, Stout, JR, Campbell, B., Wilborn, CD, … & Kreider, RB (2017). The position of the International Association for Sports Nutrition: The Timing of Nutrients. Journal of the International Association for Sports Nutrition14 (1), 33. https://doi.org/10.1186/S12970-0189-4
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