What to eat before training to lose weight?
Is it possible to eat before training when losing weight?
Pre-workout nutrition is the most important part of weight loss. The body must have a certain amount of energy that will be used up during exercise. The best option is a small protein-vegetable snack.
Complex carbohydrates are slowly broken down while gradually releasing energy that will be consumed during exercise. After eating, endurance and productivity increase, attention becomes more concentrated, and injuries are reduced. At the same time, the brain does not experience starvation; it actively works and “sends” the necessary signals to the body.
The main rules and mistakes when losing weight
The main mistake of those who want to lose weight is starvation. Never start exercising on an empty stomach. In this case, the body cannot cope with increased loads; the person quickly loses strength, and dizziness and fainting are possible.
The second, no less important point – you should not eat everything before fitness, with the expectation that everything will “burn out” during classes. Eaten cake, ice cream, or a piece of fried chicken will smoothly turn into body fat, and no load will help their rapid decay.
The main rule when losing weight is that the diet should be completely balanced. The body should not experience a deficiency in proteins, carbohydrates, fats, and trace elements.
The best “what to eat before a workout to lose weight” solution is a carbohydrate meal that provides the required amount of glycogen fuel. Thanks to such a constant supply of energy, there is enough energy for the entire session, while the active breakdown of fats begins, which results in stable weight loss.
Do not forget to drink water – within 1.5-2.0 liters per day, starting in the morning. Water enhances metabolic processes, contributing to the rapid decomposition of fats and the release of additional energy.
What to eat before exercise for weight loss
Men and women lose weight differently, which is due to the peculiarities of physiology. Under equal conditions (proper nutrition and balanced loads), extra pounds “leave” faster in men precisely due to a higher testosterone level.
The recommended consumption rate for constant training for women is 1700-200 kcal per day; for men – 2000-2300 kilocalories per day. With a lack of nutrition, the metabolism slows down, and a person experiences weakness from malnutrition, but fat continues to be deposited.
To lose weight, you need to eat – both. Before fitness, we are happy to have a snack and go to work out.
There are certain limits to safe weight loss. For women, they range from 200 to 500 grams per week. For men – from 200 grams to 1 kilogram. With a more intensive weight loss, the body systems do not have time to rebuild, and an imbalance in their work occurs. Moreover, the lost weight also quickly returns with an “additive.”
As a snack before training, healthy sweets are also suitable – naturally, raisins, figs, dried apricots, dates, jelly, jelly, marmalade, and marshmallows, in small quantities.
Women’s main areas of fat deposition are on the sides, hips, and lower abdomen. Nature is so predetermined that fat deposits are designed to protect the unborn child from injury when falling or hitting and provide him with food during hunger. This is another reason why women and girls lose weight more slowly.
The most important thing to avoid before training is fat and foods with a high glycemic index (sugary drinks, pastries, lard, mayonnaise, grapes, pears, honey) to avoid their deposition in the form of subcutaneous fat.
You can eat:
- berries – raspberries, blueberries, blackberries;
- whole wheat bread;
- fruit smoothies, orange;
- low-calorie cottage cheese;
- one egg.
The most rational option, as noted above, is complex carbohydrates. It will not be superfluous to add some protein necessary for building muscles.
The process of losing weight in men is much more intense and different. The breakdown of fat and muscle building goes almost simultaneously; adipose tissue is replaced by muscle.
Fat deposits in men are located in the upper abdomen and on the internal organs (visceral fat). If subcutaneous fat can be removed with the help of physical exercises, visceral fat will require a plus change in nutrition, first of all, the rejection of alcohol.
Before training for weight loss, men are also shown complex carbohydrates, but protein must be added to them to replace adipose tissue. As an option, low-fat cottage cheese, a sandwich with chicken fillet, and herbs on dry bread.
Products containing fat should not be consumed before fitness, but it is contraindicated to exclude it from the diet completely – the absence of fat in the diet negatively affects potency.
Eat before workout:
- lean meat – chicken, beef, turkey;
- lean fish – cod, pollock;
- whole grain cereals;
- dairy products – kefir, cottage cheese, yogurt;
- green fruits – apples, kiwi, unsweetened pears.
Many of the men also consume protein drinks before fitness.
For men, a banana snack is good. Despite the high content of fast carbohydrates, it is recommended to eat it before training due to a large amount of fiber. The fruit satisfies hunger well, is quickly absorbed, and does not cause a feeling of heaviness on the stomach.
Pre-workout in the morning
If you have a morning workout, it will still be better if you have a full breakfast 2-2.5 hours before the start of classes. During this time, the food will have time to digest and begin to be absorbed. If you do this later, be prepared for manifestations such as belching, nausea, and a feeling of heaviness in the stomach. The effect of the classes will be blurred or nullified.
Experts recommend that breakfast include slow carbohydrates and proteins in a 2: 1 ratio. For example:
- buckwheat with lean chicken meat;
- boiled fish with rice or vegetables;
- oatmeal with milk plus two boiled eggs;
- fat-free cottage cheese with whole grain bread (slice);
- rabbit/turkey meat with mashed potatoes.
Adding unsweetened fruit to the main meal will not be superfluous; which can also be eaten as a snack 40-60 minutes before training.
If you didn’t have time to have breakfast (overslept, late, other reasons), you would have to get by with a light snack. For these purposes, low-fat cottage cheese or yogurt fruit is suitable.
In any case, you will need to eat. You can also drink a cup of strong unsweetened coffee, giving you energy.
Before workout in the evening
If you want to lose weight, before an evening workout for a snack, it will be enough to drink a glass of kefir or freshly squeezed juice; you can eat a small amount of boiled lean meat. You will get the necessary supply of nutrients and energy without overeating. The effect of fitness with such a snack will be noticeable.
Why such discrimination in comparison with early training? Eating more in the morning is allowed because there is a whole day ahead, and the food will have time to be completely digested. A plentiful snack before evening classes is fraught with the fact that overcooked food is not fully digested and takes its rightful place on your sides and stomach.
How much can you eat before a workout if you are losing weight?
Eating up immediately before classes are not recommended to avoid a feeling of heaviness in the stomach and the appearance of burping. A light, non-volume snack will allow you to replenish your energy reserves and feel comfortable in the gym, even with an active load.
Breakfast, lunch, and dinner are eaten in the accepted volumes without overeating. Too much food will make it difficult to digest, and unused energy will again respond with excess weight. Therefore, those who are used to eating a lot will still have to limit themselves to food.
It will not be superfluous to consult with a nutritionist who will calculate a competent menu for losing weight, considering physical activity and meal times. You will only have to stick to the plan and not violate the regime.
How long to eat before a workout to lose weight
The starting point of our reasoning is that the body must have time to digest food and convert it into energy. Therefore, we eat a full breakfast and lunch 2-2.5 hours before training.
30-40 minutes before fitness, you can drink a glass of freshly squeezed juice, kefir, and yogurt. This time is just enough for the food to digest, and the feeling of fullness in the stomach does not even arise. You will be full, active, and cheerful. This means that the training will take place with maximum efficiency.
Sports nutrition for fat burning
To achieve the desired result more quickly and consistently, many athletes use specially designed nutrition (supplements) that promote the breakdown of fats.
What can be applied:
- Protein. The body spends energy on protein processing, which helps to activate the process of burning subcutaneous fat. The product is especially effective when added to low-fat cottage cheese.
- BCAA. A complex that prevents the processes of catabolism and destruction of muscle tissue. Contains three essential amino acids – leucine, isoleucine, and valine.
- Multivitamins and fatty acids Omega 3. Provide the body with trace elements and fatty acids in the required quantities, preventing its depletion and, at the same time, breaking down fat.
- L -carnitine is an amino acid responsible for the transport of fats in the mitochondrial cell. Reception causes the best fat burning.
You can also take fat burners that speed up metabolism due to increased sweating, a diuretic effect, and increased body temperature.
Important. Sports nutrition does not apply to drugs. Before use, you should consult with your doctor.
What foods to avoid when losing weight
Using certain products, even with intense training, will negate your efforts to lose weight, or the result will not be what you expected. The reason is that they contribute to weight gain in a processed (especially refined) form.
The list includes:
- sweet carbonated drinks – can cause significant harm to health;
- french fries and chips – contain a significant amount of calories and increase appetite;
- white bread – eating just two slices a day increases the risk of weight gain by 40%;
- pastries, pizza – contains sugar, refined flour, and trans fats that contribute to overeating and obesity;
- sausages, processed meat are a mixture of fat and salt;
- alcohol, including beer and low-alcohol drinks – excessive consumption is associated with weight gain;
- coffee with sugar and cream – a high negative effect.
Eating ice cream, smoked meats, chocolate (except black), or fried is not recommended. Especially dangerous are heavy, fatty foods, which linger in the stomach for 3-4 hours.
10 Best Pre-Workout Foods for Weight Loss
In summary, we present a list of foods that you can eat before training to lose weight:
- Whole grain cereals – buckwheat, oatmeal;
- Lean meat – chicken fillet, turkey, beef, veal;
- Natural grained low-fat cottage cheese (3-5%);
- Low-fat yogurt, kefir;
- Unsweetened fruits – apple, orange, kiwi;
- Lean white fish – cod, hake, pollock;
- Dried fruits – raisins, dried apricots, prunes;
- Nuts – walnuts, hazelnuts;
- Fruit and vegetable smoothies or freshly squeezed juice;
- Coffee or tea without sugar.