Meals before exercise should contain carbohydrates, proteins and does not contain fats (preferably not more than 3 grams).
To eat before you workout no later than 2 hours prior to the event. It is known that physical activity slows down and even stops the digestion, so, go do it on an empty stomach.
Carbohydrates before training needed in order to load glycogen depot that will be required for production during the training. Proteins are required as sources of amino acids for working muscles. Fats in the diet before exercise should be absent, because the fat in food slows down stomach emptying and the digestion speed. Fatty food longer in the stomach, it can cause discomfort, lethargy, colic, nausea and belching.
Poultry (Turkey, chicken breast) with coarse bread or rice
Lean fish with potatoes
Lean meat with potatoes or pasta
Cottage cheese with bread
The amount of food eaten should be small, as the average Breakfast. If you do not feel the feeling of heaviness, and filling in the stomach to the beginning of training, so the amount of food was normal.
Protein before training
A protein shake is digested much faster than regular food. Therefore, when the set mass is allowed additional intake of 20 g of protein or a serving of gainer 1 hour before workout. Its early in the blood will begin to actively do the amino acids that are required muscles.
Nutrition after workout in bodybuilding
In the next 20 to 30 minutes after a workout, you need to take food rich in protein and carbohydrates. This is the only time allowed the intake of carbohydrates with relatively high glycemic index, that is, fast carbohydrates.
In this period of time in the body open so-called post-workout, anabolic or protein-carbohydrate window. All that will be eaten during this period, will go on muscle recovery and muscle growth because all the nutrients are included in anabolic processes.
Carbohydrates after a workout
Carbohydrates after a workout is better to consume easily accessible in the form of simple, vysokopitatelny sources. You need to ensure that the rise in insulin levels, this hormone has an anabolic and anti-catabolic properties. Carbohydrates are needed to replenish the spent energy, because otherwise it will begin to break down muscle proteins under the influence of catabolic processes.
Potatoes - yellow, sweet
Bread and other flour products
Pasta from soft wheat
The sweet juice
Protein after a workout
Immediately after training it is advisable to drink a protein shake with fast protein or gainer. In this way, protein synthesis in the muscles after training increases at least three-fold (compared to fasting). Proteins also help to increase the secretion of anabolic insulin, and have strong reducing properties on muscle tissue.
Eggs - boiled or scrambled eggs
Fish - low-fat
Fatty foods after a workout to consume is not recommended, as fats hamper the absorption of protein and carbohydrates.
After a workout, within two hours, it is desirable to exclude anything that contains caffeine: coffee, tea, cocoa and "chocolate" (even protein powders that taste like chocolate). The fact that the caffeine interferes with insulin operation and thus prevents loading of glycogen in the muscles and liver.