Skip to content
There is probably no need to convince anyone that proper nutrition around training is a very important element of working on the body's sculpture and condition. It is worth spending some time to supplement your knowledge of nutritional values, so that when planning meals throughout the day, you provide your body with all the necessary ingredients that will help you achieve even the most ambitious training plans. Eating is not only a pleasure, but also fuel that provides the necessary energy to act!
What does the body need before training?
The meal you eat before training should be adjusted to several important factors: the type and intensity of physical activity, the time of day, and the time left until the start of the training. If you have 2-3 hours until you go to the gym, you can afford a large meal that will provide you with the necessary nutrients. If you feel hungry and there are only 30 minutes left before training, opt for a small but nutritious snack, such as a banana or a protein bar.
The basic rule for pre-workout nutrition (and not only!) is – focus on quality. Every meal you eat is a chance to supply your body with nutrients that perform building (proteins), energy (fats and carbohydrates) and regulatory (minerals, vitamins) functions. An optimal pre-workout meal should contain all macronutrients, i.e. carbohydrates, fats and proteins. This type of meal, especially if it contains complex carbohydrates, should be eaten at least 2 hours before activity. Products with a high glycemic index, such as cereal with fruit and yogurt or a protein shake with additives, can be eaten an hour before training.
Suggestions
For less hunger:
- Wholegrain toast with ham, avocado and egg
- High Protein Bar Activlab
- Oat and rice flakes with fruit and milk
- Banana smoothie with yogurt and peanut butter
Ingredients:
- 250 ml of cow's or plant milk,
- 1 ripe banana,
- 2 - 3 teaspoons of peanut butter,
- 1 tablespoon of oat flakes,
- a pinch of cocoa or cinnamon
Preparation:
Put sliced banana, peanut butter and oat flakes in a bowl and blend. Add milk and cocoa or cinnamon and blend again, then pour into a glass and it's ready!
For a bigger hunger:
- Spaghetti with spicy tomato sauce and shrimp
Ingredients:
- 200 g spaghetti,
- 250g frozen shrimps,
- 1 can of chopped tomatoes,
- 1 onion,
- 1 clove of garlic,
- chili pepper,
- 2 tablespoons of oil,
- 1 tablespoon of tomato paste,
- 1 teaspoon of sugar,
- parsley.
Preparation:
Leave the shrimp to defrost, then rinse with water and pat dry. Fry the chopped onion, garlic and chilli in hot oil for about 3 minutes, then add the shrimp, tomato paste, salt and sugar. Fry for about 1-2 minutes, then add the chopped tomatoes and cook for about 9 minutes, stirring the sauce until it thickens. Cook the pasta according to the instructions on the package, drain the water and then drain. Combine the sauce with the pasta and sprinkle with chopped parsley.
- Whole Grain Tuna, Corn and Pepper Wraps
Ingredients:
- 2 whole grain tortillas,
- a can of tuna in olive oil,
- 100 g corn,
- large pepper,
- 100 g of your favorite cheese (preferably mozzarella, gouda or cheddar)
- 3 tablespoons of mayonnaise
- 1 teaspoon of mustard
Preparation:
Transfer the tuna to a bowl, draining some of the oil from the can, then add the previously drained corn, chopped peppers, grated cheese, mustard and mayonnaise. Mix everything together, seasoning with salt and pepper to taste. Place the tortillas on a plate and pour the contents of the bowl over them, then wrap. The wraps can be eaten cold or warm (e.g. baked in a toaster).
[products=2866,2867]
