What to eat and when before sparring or training

[CoreDan]

I was wondering what Lyle thought about timing and nutrients before sparring or training? What type and how much of protein, carbs and fat should be consumed before training and how long before should it be eaten? Thank you

[MMAT]

Some Athletes (People) can tolerate food (snack) thirty minutes prior to training, while others require a full hour for digestive comfort. In order to achieve peak performance, food and fluids must or should be consumed in the time frame of thirty minutes to four hours before exercise.

It is important to avoid large servings of food and fluid close to the beginning of a training session, because exercise increases blood flow to the working muscles and decreases blood flow to the digestive tract.

Pre-Workout Food Intake (Guidelines):

- The pre-workout meal should be low in fat, moderate in protein and high in carbohydrates.
- A meal should be eaten three to four hours before exercise, and a smaller snack consumed one to two hours before Training.

- 2/3 of the Meal (3-4 hours before Training) should ideally be made up of carbohydrates (whole-grain breads, pasta, rice, creals, fruits, vegetables etc.) The remaining third of the meal should consist of a lean protein source like poultry, fish, egg whites, beans , nuts etc.

Example for the Snack (1-2 hours before Training):
Banana with 1 tbsp peanut butter / low-fat yoghurt and fruit/ Trailmix with nuts and fruits

My personal tip for Pre-Workout Snacks:

Take about 2 Tablespoons of (organic) Coconut Flakes about 30 Minutes prior to Training. This will give you great Energy cause of the MCT´s in the Coconut Flakes.
Another good snack i think is Nuts with raisins. Raisins will give you a good Workout Boost.
A study shows raisins are as good as sport chews for performance:

http://www.medicalnewstoday.com/articles/248419.php

Fluid Intake (Guidelines):
- as a general rule of thumb, try to drink at least 2 cups of water (1/2 Liter) two hours before exercise and then another cup (1/4 Liter) ten to twenty minutes prior.
Experiment with timing to determine what feels most comfortable.

Also look that you get enough Water during Exercise.

This is what I personal do and it seems to be good for me. These Guidelines also based upon several different studies.


Hope I could help you with that.

[connor21]

You should take some kinda some kinda food what a trainer need they usually prefer having stuff which is rich nutritionally.
Like meat,fish,shakes,boosters etc.Try to have something natural before 30 minutes of your training/warm up that will give you the required energy and will you in gaining the mass.

[Asomni]

Jesus Christ these shills/bots are getting rediculous. It is obvious that Connor is just trying to fluff his post count to give some legitimacy, but yes...try eating meat a half hour before sparring; let us know how that works out for you...