Does the pre-workout meal make sense to build muscle?- civilengineersportal.com

In addition to optimally developed training units, a high level of discipline and periods of rest to be observed, it is nutrition that plays a decisive role in building muscle. But not only the composition of the food, but also the time of eating must be considered. Everyone is talking about - in the truest sense of the word - the Pre Workout Meal, i.e. the meal before training. There are a few factors to consider here in order to perfectly support muscle building during strength training.

Not too much and not too little - pre-workout food

It is advisable to have the last large meal about three hours before the start of training. This prevents the stomach from becoming too full and the workout being more arduous than necessary. Otherwise an uncomfortable feeling of fullness is often noticeable. However, all of this does not mean not being allowed to eat anything 30 minutes before training. But on the contrary. If the body is not fed before exercising, it will draw energy from the muscles while exercising. And this promotes muscle loss rather than building muscle mass.

Benefits of the pre-workout meal at a glance

more power during the workout
optimal muscle building possible
Muscle breakdown is avoided

Suitable foods and what is better to avoid

The right pre-workout meal consists of protein and carbohydrates. In this way a constant blood sugar level is achieved, which of course leads to better performance. Fat is largely avoided here or the component in the food is kept very minimal. The following snacks can be eaten shortly before training:

fruit

Bananas are a great source of pre-workout energy. Pineapples and peaches as well as other types of fruit are also ideal.

oatmeal

The low glycemic index is particularly rich in fiber, which makes this food so interesting for pre-workout nutrition. It has the advantage that the existing carbohydrates get into the bloodstream less quickly. The energy during training stays at the same level.

chocolate

Here less is more, because in addition to ingredients that provide a quick energy kick, chocolate is known to consist of a lot of sugar and fat. But if you opt for the bitter variant, you will make the better choice here.

Lean yogurt

Yogurt provides high amount of magnesium and energy for a successful one
Training. It should always be consumed before training.

lenses

Lentils contain not only fiber, but also iron, magnesium, calcium and copper. Also carbohydrates and vitamins. Almost fat-free and right
Low in calories, lentils are a good pre-workout meal.

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When it comes to supplying the body with zinc and phosphorus before training, trail mix is a must. Increased energy and the promotion of muscle building are possible. However, it is not recommended to choose nuts and dried fruits that have a particularly high proportion of sugar. Otherwise, the rapid supply of energy is reversed just as quickly.

Pasta

Pasta is considered the best source of slow carbohydrates. Whole wheat pasta in particular is ideal for a small pre-workout meal.
However, there should be about two between the meal and the start of training
Hours lie.

Put the focus on carbohydrates

Eating before training should be with the focus on what are called slow carbohydrates like

trip
Grain
Pasta
Vegetables and
fruit

be designed. Since carbohydrates convert to glucose relatively slowly, the positive effect during training persists for a long time. The performance can be kept constant.

Little fat before training

Fat is digested very slowly by the body, so this process requires much more energy than is necessary for carbohydrates or proteins. It is therefore a good idea to skip the meal before training with little or no fat.

The perfect meal before training is individual

Ultimately, every trainee has to find out for himself which foods are suitable for his personal requirements and level of training. However, a basic knowledge of the individual foods and what they do in the body is essential. Without an adapted diet, you will not be particularly successful despite intensive training. So it is essential to pay attention to a balanced and high-quality diet in order to bring the body to its best. Of course, you also have to pay attention to your hydration. However, diet is not only an important factor before training sessions. The right diet should become part of the flesh and blood of every athlete in everyday life.