Pre-workout nutrition

70% of success in training and building muscle mass depends on proper nutrition, it is not for nothing that they say we are what we eat. Nutrition before rocking should fully cover the energy and nutritional costs of the muscles and the body. To train at the peak of intensity, you need to consume the necessary amount of carbohydrates to give energy to the muscles and protein for muscle growth. But there is an important point: nutrition must be of high quality and correct in order to gain pure muscle mass without fat.Nutrition before training, both during the gain of muscle mass, and during weight loss or "drying" should contain the necessary amount of proteins and carbohydrates, the only difference during "drying" is to reduce the amount of carbohydrates and increase the amount of protein consumed, for example, if you need to consume about 1.5-2 grams per kilogram of body weight, then on "drying" it is necessary to increase the amount of protein to 3-4 grams per kilogram of body weight.And of course, we must not forget about fats! Fats are needed by our body no less than proteins and carbohydrates, the only difference is in the quality and benefits of these fats. You can consume only healthy fats, namely Omega-3 and Omega-6 (fish in any form, seafood, fish oil, nuts), as well as any vegetable oils in small quantities.It is impossible to go to training with an empty stomach, as well as with a full one, during training the body needs energy to lift a lot of weight and proteins for muscle growth. To get energy for muscles before training, you need to consume slow carbohydrates, and protein for muscle growth and prevention of catabolism.It is not necessary to consume fat before training, so as not to cause discomfort and heaviness in the stomach.Recommended products:- Meat, preferably boiled or baked without butter (chicken, turkey, duck, goose, beef);- Steamed or boiled fish;- Grain bread;- Boiled potatoes;- Eggs;- Low-fat cottage cheese.Alternatively, if it is not possible to fully prepare, you can prepare a protein shake or a gainer. You can also take protein plus to the main food.We also recommend taking creatine and BCAA before training.The diet should include approximately 25 grams of protein and 50 grams of carbohydrates.Remember, always try to eat before training or drink a protein shake or gainer, no matter if you gain weight or lose weight.