BEFORE TRAINING :
What you eat and drink the day before and during the several hours before your workout dictates how much energy you will have for training and how well you will perform .It also affects how much body fat ,glycogen or even muscle tissue you burn.If you get it wrong ,you may end up burning muscle rather than your fat as your fuel reserves dip.
Eating the right amount and type of carbohydrate as well as timing your pre-exercise meal correctly will help avoid common problems such as fatigue, stitch, dizziness, &fainting.
Should you train on empty stomach?
It is definitely not advisable to train on empty stomach, especially if you
want to improve endurance or performance.
What happens is you start feeling more lethargic and unmotivated when you haven’t eaten for several hours. most people ,I hear complain of skipping their training . now, that’s because they didn’t have their snack couple of hours before their training .
Now biologically speaking , when your brain isn’t getting enough fuel you’ll feel faint, lose your concentration and then risk injury. Also you may become light headed , weak and shaky – all are the symptoms of low blood sugar levels .
Why eat before training ??
The main purpose of your pre-workout meal is to stabilize you sugar level(blood). But don’t expect your pre-workout meal to fuel your muscles. There isn’t enough time for your body to turn the food into glycogen-the muscles main fuel supply. So your body must rely on te existing glycogen (&fat) stores.
(it takes 24 hours to refill muscle glycogen stores ,so what you’ve consumed the other day matters te most.)
How much to eat before training.
It all depends upon your body weight that how much one should eat and
Howlong and hard you are planning to workout. In general, if you aim to workout for less than 2hrs , aim to eat around 1g carbohydrate per kg of your body weight ( 60g for 60 kg person). And for longer periods double the intake. i.e 2g per kg for your body weight.
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