Nutrition before and after training: recommendations for maximum results Pre-workout nutrition A pre-workout diet plays an important role in achieving your athletic goals. It should contain proteins, carbohydrates and a minimum amount of fat (preferably no more than 3 grams). When is there? You should eat 50-120 minutes before training, depending on the digestibility of the products. Too much food or too short a period of time before exercise can cause discomfort. Why are carbohydrates important? They are necessary to fill glycogen stores, which the body will use as the main source of energy. The role of proteins: Ingested proteins provide the body with amino acids necessary for muscle recovery and function. Fats before training: It is advisable to avoid fatty foods, as they slow down digestion, which can cause a feeling of heaviness, lethargy and discomfort. Sample list of pre-workout foods: Poultry meat (chicken breast, turkey) with coarse bread, rice or pasta. Lean fish with potatoes or porridge. Eggs with porridge. Cottage cheese with bread. The amount of food: The portion should be small — about like a standard breakfast. If you don't feel heavy by the start of the workout, then the amount of food was appropriate. Protein shakes: To gain weight, it is allowed to consume 20 g of protein or gainer an hour before class. This will provide the muscle cells with the necessary amino acids at the beginning of the workout. Post-workout nutrition Nutrition after training helps to restore muscles and increase their mass. Protein-carbohydrate window: In the first 20-30 minutes after exercise, the body absorbs nutrients most effectively. During this period, carbohydrates with a high glycemic index are allowed, as they contribute to the restoration of glycogen and increase the level of insulin, a hormone with anabolic properties. The role of carbohydrates: Fast-digesting carbohydrates (for example, white rice, potatoes, honey) are necessary to replenish energy and prevent the destruction of muscle tissue. Protein Products: Fast protein sources such as protein shakes or gainers are suitable for increasing protein synthesis in muscles. The diet should also include lean meat, fish, eggs and cottage cheese. An approximate list of post-workout foods: Potatoes (sweet or plain), white rice, pasta made from soft wheat varieties. Poultry, lean meat. Cottage cheese, eggs, low-fat fish. What to avoid after a workout? Fatty foods that slow down the absorption of proteins and carbohydrates. Products with caffeine (coffee, tea, chocolate), as they reduce the efficiency of loading glycogen into muscles. Following these guidelines will help you maximize your workout performance, speed up recovery, and achieve your athletic goals.