Tina Kandelaki’s coach explained when to eat before training and when not to eat, and threw in ideas for universal recipes
HDo you need to have breakfast before training? How long before sports should you have a snack during the day and what exactly can you eat? These eternal questions BeautyHack asked Mikhail Kuznetsov, personal trainer of Tina Kandelaki and instructor of the Anatomy club. Judging by the chic form of his ward, he knows everything about sports mode!
I do not eat breakfast before morning classes because I know that in my case the progress after training on an empty stomach will be more noticeable. You have probably noticed that you do not want to eat, if you wake up early, the body is not yet ready to eat. This is due to the high concentration of growth hormones at this time of day. Accordingly, you don’t have to force your body to digest food. A couple of glasses of water are enough before class.
But here I want to clearly define the time: morning workout is workout until 8:00. You will need food later.
I’ll make a reservation that in matters of training, everything is very individual. If this plan doesn’t work for you, that is, your body needs breakfast, or you exercise at a different time of the day and need a snack before class, I recommend eating 40 minutes before starting. Below is the optimal menu for people looking to recharge and exercise.
Classic protein breakfast
Do not forget about the classic protein breakfasts. For me, an English breakfast, but in a Russian manner, is always a working story. Fried eggs from three eggs with mushrooms, lettuce with tomatoes, two toasts from yeast-free bread with avocado and slightly salted salmon. It turns out a real “bomb” of protein and fiber – this is a charge of energy for the whole day. It happens that until the evening I do not feel hungry at all.
Sandwich with Urbech
Urbech is a paste made from crushed hemp, flax, pumpkin, sunflower and nuts seeds. The composition does not contain sugar and additives, which, for example, are found in peanut butter. Now there are a huge number of varieties of Urbech.
An excellent source of healthy fats and carbs. You can make an Urbech sandwich with banana or apple slices on top. The snack is ready!
Phytonutrients make green smoothies an ideal pre-workout meal. In addition, greens like spinach have a positive effect on the mitochondria, which are responsible for energy production.
Smoothie ingredients should be formulated to contain carbohydrates and proteins (bananas, oatmeal) and fats (yogurt, olive oil).
Yogurt with fruit
Another option for a quick and healthy snack, which will contain all the necessary components. Protein and fats – in yogurt and nuts, carbohydrates – in fruits and nuts.
Not just a trendy brunch dish, is it? Whole grain bread toast with egg and avocado contains fiber and healthy fats. And eggs are a source of protein.
Oatmeal is very nutritious and easy to prepare. It can always be supplemented with pumpkin seeds (a source of iron) and sesame seeds (contains calcium). If desired, you can also have fruit in your dish.
The main rule: before consuming such food, be sure to drink (ideally) half a liter of water.
Salad with urbech, avocado and celery
Option for those who like more complex snacks. The salad is great for energizing. Simply cut the celery and avocado into small cubes and mix with the lettuce. And make the dressing from urbech, lemon juice and olive oil.
Hummus is made from chickpeas, so it’s a great source of protein, carbohydrates, and fiber at the same time. And vegetables are antioxidants and just a good snack in any situation. To this healthy set, you can also add classic Greek yogurt.
Cheese and snacks
We know, we know, this is a combination you are used to seeing paired with a glass of wine, but cheese and a couple of crackers will be good before kickboxing or yoga, for example. The main thing is to choose healthy crackers and a minimum portion of cheese – then you get only a source of nutrients that your body needs.