How Famous Trainers Eat

Alfonso Moretti, coach, bodybuilding champion and author of The Angry Trainer

Alfonso likes to start his training early in the morning - it's just dawn, and the trainer is already pulling iron in the gym. One important question arises during morning training : there is simply no time to eat 2 hours before training . After all, waking up at 3-4 in the morning in order to withstand the necessary pause between food and training at 5-6 is completely inappropriate. And if you have a hearty breakfast less than 1 hour before physical activity, the heaviness in the stomach is guaranteed.

In this case, Alfonso advises either to train on an empty stomach, or to have a small snack of fast carbohydrates or fruit - such food will raise the level of sugar in the blood and saturate the body with energy for training .

And the coach also warns that beginners in this regime of early lifting and training should expect that the body needs to adapt to such conditions.

Erica Giovinazzo, CrossFit Coach, Nutritionist

Endurance and strength are important for crossfit, so a snack before and after training is of great importance for coaches and athletes , as the body needs building material and energy to restore spent reserves. That's why Erika always has her favorite protein shake in stock, to which she adds fruit. Such a snack saturates the muscles immediately after training with protein, which promotes recovery, and glycogen, which provides energy. And liquid food is easier and better absorbed, therefore it saturates the body with all nutrients faster.

Another advice of the coach is to refrain from snacking on fatty food , because it slows down the process of digestion and assimilation of nutrients.

Erica's favorite shake: 1 scoop of protein powder diluted in 1 cup of unsweetened almond milk, along with 1/2 cup frozen blueberries and 1/2 cup pumpkin puree and 1 tsp. cinnamon

Matt Fraser, author of "No Meat Athlete" and founder of the "nomeatathlete.com" project

During training , glycogen reserves in the muscles are intensively burned, which need to be replenished, otherwise we will feel tired. Matt thinks this is a great opportunity for those with a sweet tooth to treat themselves to something sweet. The coach saturates his body with glycogen literally in the first minutes after intense physical exertion - with juice, a banana or half of a watermelon. From time to time, Matt eats simple carbohydrates such as rice or white bread, but rarely.

As for snacking on training days, especially after outdoor workouts , Nia chooses products according to the principle of seasonality. In the cold season , the trainer likes homemade chili - the dish warms up well, fights hunger, and most importantly, saturates the body with proteins and carbohydrates.

Ingredients

• Beef - 1 kg.

• Onion - 1 pc.

• Green pepper - 1 pc.

• Canned tomatoes - 1 can (450 g each).

• Tomato juice - 450 ml.

• Canned beans - 3 cans (450 g each).

• Canned corn - 1 can (450 g)

• Chili powder - 2-3 tbsp.

• Salt and pepper to taste.

Cooking technology

Cut the meat into small cubes and send it to the pan together with onions and sweet pepper (also cut them into cubes), pepper and salt to your taste. Bring to readiness.

When the meat and vegetables are ready, add the other ingredients, bring to a boil, cover and cook for another 20 minutes. Taste and add more spices if necessary.

Dolvette Quince, trainer on The Biggest Looser and author of The Biggest Looser Bootcamp

In his TV shows, Dolvett helps people from all over the world. And what does he himself like to eat and drink when it comes to his own nutrition and training ? The coach's favorite sports snack is protein powder with added fruits and vegetables.

Recipe from the trainer : plant-based milk or water, 1 serving of protein powder, a handful of fruit, spinach leaves or green salad.

Brian Gallagher, Co-Founder of Throwback Fitness

Throwback Fitness is a gamified exercise program designed to appeal to people who drop out of their classes just days after hitting the gym.

Protein is a building block for muscle, but Brian believes that some people overdo it with protein shakes. Once, after one of his tough training sessions , Gallagher didn't drink the cocktail for the recommended 90 minutes, and...nothing bad happened. He still felt great, full of strength and energy, and recovery took the usual amount of time. After that , the coach stopped drinking protein shakes and decided to switch to "natural" protein - egg salad. After that, he tries to consume as little powder as possible and as many natural products as possible.

His little weakness is chocolate milk after training .