What to eat before training to burn fat faster

Is it possible to eat before training when losing weight?

Pre-workout nutrition is the most important component of weight loss. The body must have a certain supply of energy, which will be used up when performing physical exercises. The best option is a small protein and vegetable snack.

Complex carbohydrates break down slowly, gradually releasing energy that will be consumed during exercise. After eating, endurance and productivity increase, attention becomes more concentrated, and injuries decrease. At the same time, the brain does not experience starvation, it actively works and “sends” the necessary signals to the body.

Carbohydrates and their sources

Today it is easier to find foods rich in carbohydrates than in fats or proteins. Carbohydrates are divided into complex or simple. Simple carbohydrates increase insulin levels in the blood, thereby helping to maintain muscle mass. Complex carbohydrates raise blood sugar very slowly.

A fat burning sports nutrition plan for women should include foods that contain carbohydrates.

Substances necessary for the training process are contained in the following products:

The main rules and mistakes when losing weight

The main mistake of those who want to lose weight is fasting.

Under no circumstances should you start training 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 is that you should not eat everything before fitness.

with the expectation that everything will “burn out” during classes. An eaten cake, ice cream or piece of fried chicken will smoothly turn into fat deposits, and no amount of exercise will help their rapid disintegration.

The main rule when losing weight is that your diet should be completely balanced.

The body should not experience a deficiency in proteins, carbohydrates, fats, and microelements.

The best solution to “what to eat before exercise to lose weight” is carbohydrate foods that provide the required amount of glycogen fuel. Thanks to this constant supply of energy, there is enough energy for the entire session, while active breakdown of fat begins, which ultimately leads to stable weight loss.

Don't forget to drink water - within 1.5-2.0 liters per day, starting in the morning. Water enhances metabolic processes, promoting the rapid decomposition of fats and the release of additional energy.

Calories and the need for proper nutrition

Surely everyone has heard the term “calories”, but not everyone has an exact idea of what it means. Calories are a measure that determines the energy value of food consumed. Depending on lifestyle and nutrition, a person spends and replenishes this energy every day. If the number of calories consumed is greater than those burned in the process of life, they are deposited in the body, forming fatty layers. Accordingly, if the number of calories consumed is less, the body begins to make up for the lack of energy by burning fat deposits.

Proteins, carbohydrates and fats have energy value and are involved in calculating the amount of food for proper nutrition for burning fat. So, 1 g of protein or carbohydrate contains 4 calories, and 1 g of fat contains 9 kcal. You can calculate your daily calorie requirement, depending on your body type:

Ectomorph. Body weight multiplied by 16-18.
Mesomorph. Body weight multiplied by 14-17.
Endomorph. Body weight multiplied by 12-15.

It is worth considering that proteins, fats and carbohydrates are absorbed differently by our body. Proper nutrition is fundamental, for example, a person eats heavily before training to have enough strength and energy for heavy loads, eats again after training to recover, and during even the most active activities burns only half of the calories consumed. Naturally, there can be no talk of any weight loss. It is important to be able to properly distribute your daily diet.

What to eat before training to lose weight

Men and women lose weight differently, due to their physiology. Under equal conditions (proper nutrition and balanced exercise), extra pounds “go away” faster in men due to higher testosterone levels.

The recommended intake for regular training for women is 1700-200 kcal per day, for men – 2000-2300 kcal per day. With a lack of nutrition, metabolism slows down, a person experiences weakness from malnutrition, but fat still continues to be deposited.

To lose weight, you need to eat – both. Before fitness, we enjoy having a snack and going to work out.

There are certain boundaries for safe weight loss. For women they range from 200 to 500 grams per week, for men - from 200 grams to 1 kilogram. With more intensive weight loss, the body's systems do not have time to rebuild, and an imbalance occurs in their work. Moreover, the weight lost quickly also quickly returns, even with an “additive”.

Healthy sweets are also suitable as a pre-workout snack - raisins, figs, dried apricots, dates, jelly, jelly, marmalade, marshmallows. Naturally, in small quantities.

Women

The main areas of fat deposition in women are on the sides, hips, and lower abdomen. It is so predetermined by nature that fat deposits are intended to protect the unborn child from injury from falls or impacts, as well as to provide him with nutrition during times of hunger. This is another reason why women and girls lose weight more slowly.

The most important thing to eliminate before training is fat and foods with a high glycemic index.

(sweet drinks, pastries, lard, mayonnaise, grapes, pear, honey) to avoid their deposition as subcutaneous fat.

You can eat:

bananas;
berries - raspberries, blueberries, blackberries;
whole wheat bread;
fruit smoothies, orange;
carrot;
low-calorie cottage cheese;
one egg.

The most rational option, as noted above, is complex carbohydrates. It wouldn't hurt to add a little protein, which is necessary for building muscles.

For men

The process of losing weight in men is much more intense and different. The breakdown of fat and muscle building occurs almost simultaneously, that is, fat tissue is replaced by muscle tissue.

Fat deposits in men are located in the upper abdomen and internal organs (visceral fat). If subcutaneous fat can be removed with the help of physical exercise, then visceral fat will require changes in diet, first of all, giving up alcohol.

Before training for weight loss, complex carbohydrates are also recommended for men, but protein must be added to them to replace fat 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 completely excluding it from the diet is contraindicated - the absence of fat in the diet negatively affects potency.

What we eat before training:

lean meat - chicken, beef, turkey;
lean fish - cod, pollock;
whole grain cereals;
eggs;
dairy products - kefir, cottage cheese, yogurt;
green fruits - apples, kiwi, unsweetened pears.

Many men also drink protein drinks before exercise.

A banana is a good snack for men. Despite the high content of fast carbohydrates, it is recommended to eat it before training due to the large amount of fiber. The fruit satisfies hunger well, is quickly absorbed, and does not cause a feeling of heaviness on the stomach.

Before training 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 class. During this time, the food will have time to digest and begin to be absorbed. If you do this later, be prepared for symptoms such as belching, nausea, and a feeling of heaviness in the stomach. The effect of the exercises 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;
boiled fish with rice or vegetables;
oatmeal with milk plus 2 boiled eggs;
low-fat cottage cheese with whole grain bread (slice);
rabbit/turkey meat with mashed potatoes.

It wouldn’t hurt to add unsweetened fruit to your main meal, which can also be eaten as a snack 40-60 minutes before training.

If you didn’t have time to have breakfast (overslept, were late, or other reasons), then you’ll have to make do with a light snack. Low-fat cottage cheese or yogurt or fruit are suitable for these purposes.

In any case, you will definitely need to eat. You can also drink a cup of unsweetened strong coffee, which will give you energy.

Before training in the evening

If you really 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 classes with such a snack will be noticeable.

Why such discrimination compared to early training? In the morning you are allowed to eat more, because there is a whole day ahead and the food will have time to be completely digested. Having a large snack before evening activities risks the fact that the overcooked food will not be completely absorbed and will take its rightful place on your sides and stomach.

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How much can you eat before training if you are losing weight?

It is not recommended to eat too much immediately before exercise to avoid a feeling of heaviness in the stomach and belching. A light, bulky snack will help you replenish your energy reserves and feel comfortable in the gym, even during active exercise.

Breakfast, lunch and dinner are eaten in the accepted volumes without overeating. Too much food will make it difficult to digest, and unspent energy will again result in excess weight. Therefore, those who are used to eating a lot will still have to limit themselves in food.

It would not be superfluous to consult with a nutritionist who will calculate for you a competent menu for weight loss, taking into account physical activity and meal times. All you have to do is stick to the plan and not break the routine.

How long before training 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, or yogurt. This time is just enough for the food to be absorbed, 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

In order to more quickly and consistently achieve the desired result, many athletes use specially designed nutrition (supplements) that promote the breakdown of fat.

What can be used:

Protein.
The body spends energy on protein processing, which helps 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, valine.
Multivitamins and Omega 3 fatty acids.
They supply the body with microelements 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. Taking it results in better fat burning.

You can also take fat burners that speed up metabolism due to increased sweating, a diuretic effect, and an increase in body temperature.

Important. Sports nutrition is not a drug. Before use, you should consult your doctor.

Fat Burning Supplements

The best sports nutrition for fat loss contains elements that promote the process.

Among these are:

Whey protein is found in large quantities in whey. Few people know, but it stimulates muscle building, eliminates fat, and improves metabolism. It is better to consume whey before or after training.
Creatine can be stored in muscle tissue for a long time and used as a source of energy in the first minutes of physical activity, thanks to it the body becomes more resilient, and as a result, training is more effective.
Caffeine has a stimulating effect. It enhances thermogenesis - the formation of heat in the body, improves metabolism and increases calorie consumption during movement.
Green tea, due to its high content of antioxidants, has a beneficial effect on the nervous system, like caffeine, enhances thermogenesis and promotes good metabolism. It is worth clarifying that for weight loss you need green tea concentrate, and not the usual drink.

Proper pre-workout nutrition to burn fat will not only help you lose weight, get rid of body fat or gain a muscular figure, but most importantly, gain a healthy body and mind.

What foods should you avoid when losing weight?

Eating certain foods, even during intense training, will negate all your attempts to lose weight or the result will not be what you expected. The reason is that in processed (especially in refined) form, they contribute to weight gain.

The list includes:

sweet carbonated drinks - can cause significant harm to health;
French fries, 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%;
baked goods, pizza - contain sugar, refined flour, trans fats, which contribute to overeating and obesity;
sausages, processed meat - are actually 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.

It is not recommended to eat ice cream, smoked foods, chocolate (except black), and fried foods. Heavy fatty foods, which linger in the stomach for 3-4 hours, are especially dangerous.

Protein Amount and Nutrition Source

Nutrition for athletes to burn fat and gain muscle mass includes a large amount of protein in the diet. It is recommended to consume proteins of animal origin; most of them are found in the following products:

turkey and chicken breast;
Fish and seafood;
skim or low-fat milk;
low-calorie cheeses and feta cheese;
lean meats;
eggs;
milk serum;
casein protein.