Before doing any physical activity we need to have the necessary energy to work out correctly, especially if we do some intense training. Nutrition is very important to ensure that our exercise performance is adequate.
In this sense, before training, you should consume foods that provide you with energy and nutrients that promote muscle mass gain. Each diet must be adapted to the needs of each person but, in general, they follow certain rules, which we want to tell you about. Let's get started!
The most important macronutrients
There are two macronutrients that are essential before training: carbohydrates and proteins. Carbohydrates allow us to obtain energy quickly to carry out the movements of each exercise, while proteins are absorbed by the body and help us recover from fatigue and build muscle mass.
Fats and fiber are important for a balanced diet, but before training you should not consume large amounts of them. These nutrients slow down the metabolism, so they will not help you when training.
What carbohydrates and proteins should you choose?
With regard to hydrates, it is convenient to choose those with a simple structure that are easier to digest. In this case, you can consume fruits, whole grains or even dairy.
On the other hand, you should choose protein sources of high biological value with structures similar to albumin, the most common protein in our body. Among the foods you can consume are dairy, eggs, meat, among others.
If you are going to train, you need to eat at least an hour before exercising. This will give your body enough time to process the food and extract all of its components. If you don't have that much time, it is preferable to eat less before training and compensate for the lack of nutrients during the post-training period.
Finally, you cannot forget about hydration. Experts recommend drinking at least half a liter of water before training and consuming small amounts every 30 minutes during training.