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When we start training, it can be very difficult to find the right foods and times to eat in order to perform well and not feel unwell during a hard training session. However, the key may lie in nutrients you already know but have not considered as a 'pre-workout'. To find the right nutritional plan, Lucia Aguado, personal trainer, has revealed how we should configure our menu if we want to gain muscle mass and feel good while training; through her social networks.
Goodbye to the demonization of carbohydrates
Many diets have demonized carbohydrates, however, they are one of our great allies in improving sports performance and in taking care of our health and general well-being.
According to Lucia, carbohydrate intake before training should be 0.5 to 1 gram per kilogram of body weight. If we also want to improve this carbohydrate intake, it will be important to combine them including fructose and glucose. This is ideal because different carbohydrates use different transporters so it will provide the body with sustained energy for longer. In this way, we will be able to achieve higher rates of carbohydrate oxidation.
What else to include in our pre-workout
Not only are carbohydrates important before training, as Lucia Aguado herself points out. Other nutrients will also be necessary to complement a healthy and efficient meal for a hard training session
Protein is key. We should include about 0.3 grams of protein for every kilogram of body weight. This is essential for muscle repair and building.
When talking about fats, it is important to know that the amount will depend on the time between food intake and the training session. However, the range in which we should move is between zero and twenty grams in total. This is because fats tend to slow down digestion, so the less time there is between the intake of this nutrient and training, the less natural fat you should consume
It is important to consider our personal and sporting situation in order to fit these nutrients into our daily diet. If you have any doubts about your diet, we recommend that you consult a nutritionist and explain your specific case so that they can advise you on your next steps regarding the diet to follow.