If what you eat after the session is crucial for a good recovery, remember that what you ingest before your exercise is also crucial to perform an intense workout. However, stimulating your muscles sufficiently is a sine qua non condition for your organism to trigger their growth, so that they adapt to the efforts to which you submit them.
To understand what you need to eat before your effort, you must first understand what is going on in your body at that time. When you train, your body is forced to draw on its fuel reserves so that your muscles can function fully. He will therefore use the sugars that circulate in your blood as well as those stored in your muscles and liver. Besides, if he does not find enough in your blood, he will use all the more of his muscular and liver reserves. And, when it has overtaken these stocks, the intensity of your effort is likely to fall.
During your training, your body finds itself in a state of catabolism, it tends to degrade the proteins of your muscles to extract amino acids. Obviously, the effort you produce is just to create micro-lesions in your muscles so that your body adapts and becomes stronger. However, in doing so, mechanisms are in place and your organization continues its work of destruction. This can be counterproductive.
As you have seen, carbohydrates are essential to be able to provide intense effort. But this intensity is essential to stimulate your muscles sufficiently. Without this, the body will not need to adapt, to build a stronger and voluminous muscle, since the effort required will not be really consistent.
The best way to ensure a good intake of carbohydrates when you train is to eat as it should be about 1 hour to 1:30 before exercise. Why such a delay? Just because eating something too close to your workout may make digestion difficult. However, suffering from intestinal discomfort during your exertion risks damaging the quality of it. In addition, nutrients may not be absorbed properly.
During this meal, you should consume carbohydrates with a low Glycemic Index. Indeed, if their GI is high, they will cause a sudden increase in your blood sugar, followed by a high production of insulin in your body, which will order the storage of nutrients in your blood. In other words, when you have finished your training, the sugars in your blood will have disappeared and will have been stored, which may leave you in a state of fatigue that is hardly compatible with the effort.
Then, just before starting your session , it is possible to consume carbohydrates, easy to digest, and whose GI is high. Indeed, these sugars will rapidly transit into your blood without disrupting your digestion and will be available when you begin your efforts. They will not be stored since your body will use them at that time. Generally, it is advisable to prepare a beverage containing between 30 and 60 g of carbohydrates such as dextrose , maltodextrin , Vitargo or Waxy maize , per liter of water. You can then start drinking this drink just before the session and continue during the session.
In order to counteract catabolism during training, your body needs amino acids and therefore proteins . The simplest is to eat a source of animal protein such as meat, eggs or fish during the meal 1 to 1:30 before your session. You will thus have enough time to digest them and the amino acids will be circulating in your bloodstream during exercise.
You can also bring a source of protein quickly assimilated just before exercise. For this, a shaker containing whey or BCAA is quite indicated. 20 to 30 grams of protein should be enough, or 5 to 10 grams of BCAA. These are interesting because they can also be used as fuel during exercise. You can also mix them with your exercise drink where they will be very useful to keep fighting catabolism and improve your performance.
In reality, if you’ve had a good meal about 1 hour before your workout, you do not have to consume protein and carbohydrates just before exercise. Indeed, you will already have circulating blood in your blood and this should be enough. On the other hand, if your session goes on forever , it will surely be necessary to consume it during your session .