4 nutrition rules that You eat your training success want to push

Before the Training, something – or rather fasting in order to burn as much fat? Professor Dr. Ingo Froböse of the German sport University in Cologne, has a clear opinion: "You should avoid exercise with an empty stomach hard." Light workouts are fine.

in Principle, it is important to eat before Training, something to get the muscles with enough energy to provide and to deliver a good performance. "The last big meal should be two to three hours before exercise, so that the digestive system has sufficient time to complete tasks," says the expert.

1. Diet rule: carbs provide the body with quickly available energy

The right food before Training makes for a good overall workout performance. "The timing and composition of food are important and depend on the type and intensity of training," says the expert. Carbohydrates are the best choice in General, because they provide the body with quickly usable energy. (Read: With carbs lose weight: This is 5 Carbs help with the diet)

Who eat two to three hours before exercise has no time for a proper meal, should be in front of the sports at least a little something. "Ideal carbohydrates and vegetable protein, for example, bread with lentil spread and a banana then," says Froböse. Optimally, a handful of nuts before workout.

2. Food rule: beware of synthetically produced products

Well, moreover, a bun suitable. "It may be like the light variant," says the expert. "As a result, the energy available to the body quickly in the Form of carbohydrates." You should also remember to drink before the workout is sufficient. (Read here what helps against cravings.)

in Particular, in the motor-sport, so-called Pre-Workout boosters are very popular. They, however, are often produced synthetically. "Such synthetic Workout-Booster and have the necessary effect, but due to the often opaque ingredients is critical," says Froböse.

3. Food rule: When Training rather in a natural Booster

The sports scientists are advising people to grab instead prefer to Workout-boosters that are as natural as possible. "You should be unprocessed and without any artificial additives." Therefore, you should prefer to give food, such as bananas, in preference to pills, Shakes and powders. (When you grab at the best, however, to Shakes, read here.)

the caffeine prior to the Sport also promotes alertness and can thus increase the performance. "Dark chocolate with a high percentage of cocoa and Espresso, are the best possible sources," says Froböse. Redbull and similar drinks, however, are not well suited: they contain a lot of sugar and other artificial additives.

4. Diet rule: Heavy meals are before Training, unsuitable

it is Important conversely, eating in front of the Sport too difficult. Heavy meals cause otherwise, that you feel when Training is a disturbing feeling of fullness. Then the body is so busy digesting that it is not possible to provide the desired performance. (Also interesting: it really Helps in losing weight, to operate on an empty stomach, Cardio-Training?)

"Heavy meals such as pork shank and co. one should not eat directly before Training, therefore, better", says the expert. In addition to an unpleasant feeling of fullness, it may happen otherwise, that you will feel very sluggish and bloating gets. "This can be unpleasant and in turn, the performance is minimized."

This article was authored by (Maria Berentzen)

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