Golden rules of the Athlete. Nutrition before, during and after training
Golden rules of the Athlete. Nutrition before, during and after training
Nutrition in sports - this is one of the most important elements that many athletes (mostly beginners) neglect. If, for example, your goal is to increase muscle mass and athletic performance, then nutrition actually plays a primary role.
However, it is necessary to approach nutrition issues correctly, because nutrition at different times for an athlete should be different. This is due to the presence of carbohydrate and protein windows in the human body. Therefore, nutrition before, during, and after training should also be different. In this article we will talk about these points.
Pre-workout nutrition
Proper nutrition before training should give the athlete, on the one hand, satiety so as not to feel hungry during training, and on the other hand, the correct level of sugar (glucose) in the blood, which is necessary for muscle function during increased physical activity. Intense physical activity can lead to the destruction of an athlete's own muscles, especially if there is not enough glucose and glycogen (glucose in muscles) to cover the body's energy needs.
To avoid such negative consequences, before physical activity it is necessary to take proteins (quickly digestible, of course). This technique allows the athlete’s body to consume amino acids from food proteins instead of its own amino acids found in the muscles. This allows the athlete to maintain his muscle mass, as well as improve his performance. Also, some amino acids are metabolized in the body into powerful antioxidants (for example, beta-alanine is converted to carnosine). Consuming protein before exercise ensures faster recovery during exercise due to its antioxidant effects.
Pre-workout carbohydrates are also important. As training approaches, the amount of carbohydrates consumed should be reduced: 4 grams per kilogram of weight - 4 hours before exercise, 1 g / kg - less than an hour before exercise. Preference should be given to quickly and easily digestible foods rather than heavy foods.
Eating should be no less than 2 hours before training. Nutrition before physical activity, both in bodybuilding and in other sports, should not negatively affect training. As already mentioned, the pre-workout meal should consist of easily digestible protein, healthy carbohydrates, fiber and a minimum of fat. In terms of volume, the meal should not be similar to part of the Wedding table. I would not recommend eating sweets and flour products.
Remember, all food eaten two hours before training must be digested. That's why we eat not one hour before training, but two hours! The only exception to this rule can be sports nutrition products, which are absorbed by the body much better and faster than regular food. Such specialized products can be consumed 30-60 minutes before training. Proper nutrition helps muscles replenish amino acids and glycogen, and also avoids excessive damage to the structure of muscle tissue and muscle fatigue.
During the workout itself, our body needs substances that already travel through our circulatory system, and do not gurgle in a stomach full of food. Another nuance is that during the digestion process, part of our energy will be taken away from us, and blood will flow not only to the working muscles, but also to the stomach, and this will have a very negative impact on the training process. Therefore, before physical activity, our stomach should be empty.
Also, if possible, include additional sources of amino acids in your pre-workout diet that will help maintain levels. in organism.
Nutrition during training
1. Nutrition during short workouts (lasting less than 60 minutes)
The most important thing during short workouts is to remember to drink water! That's all your nutrition. During a short workout, replacing electrolytes (sports drinks) is not necessary, since the glucose (or other types of sugar) in these sports drinks will give you empty calories. You definitely need to replenish the fluid lost during training with water, otherwise you will get tired prematurely and your performance will deteriorate. An exception may be intense training, during which it is better to use water instead of water. (more on this below), as well as training aimed at increasing muscle mass (bodybuilding), in which it is permissible to use sugar in drinks to replenish depleted glycogen reserves in the muscles.
In medicine, a water deficiency of 1% is already considered a sign of dehydration, and a deficiency of 10% is life-threatening. I advise you to read the article: .
2. Nutrition during long workouts (lasting more than 60 minutes)
During a long workout, the right combination of proteins and carbohydrates is very important. Together, proteins and carbohydrates are absorbed faster, which provides additional support to working muscles at the moment of maximum effort. The drinking regime is also no less important, since during prolonged exercise the fluid deficit in the athlete’s body can reach 3-4% of fluid. Therefore, staying hydrated after exercise is a primary means of recovery. During prolonged physical activity, along with sweat, the body loses sodium, potassium and other minerals and salts, which leads to disruption of the water-salt balance between the intercellular fluid and blood and dehydration of cells. This affects the athletic performance and well-being of the athlete. Therefore, during a long workout it is very important to drink in measured doses. (25-50 ml during training), enriched with microelements. Such drinks are an integral part of sports nutrition; they contain potassium, sodium, chlorine and other minerals, as well as various salts that are as similar as possible to the salt composition of the blood. By taking isotonic drinks during exercise, you will feel less fatigue, as well as faster recovery after physical activity.
Every hour during training, an athlete should consume from 30 to 60 grams of quickly digestible carbohydrates in combination with quickly digestible protein. The combination is very important!
If you have a long workout, then in between intense physical activities, an excellent product option that combines fast carbohydrates with proteins, for example, . When combined, these two macronutrients are quickly absorbed, providing additional support to working muscles.
Drink isotonic drinks during a long workout. These drinks do not disturb the water-salt balance in the body and help maintain optimal body condition, both during and after training.
Post-workout nutrition
Post-workout nutrition is one of the most important meals of the day. It is at this time (post-workout) that your body has the most active metabolism and absorbs all the nutrients received from food much faster. If you do not give it these substances, then the body will begin to eat itself, burning both our fat layer and muscles, because they contain the necessary amino acids for its restoration. This leads to the golden rule of athlete nutrition after training: never leave your stomach empty after training!
A properly designed post-workout nutrition program is very important for the fastest and most effective injured muscles, and also greatly affects subsequent athletic performance during training. Remember, NUTRITION is your main anabolic steroid. Studies have confirmed that the main macronutrients - protein and carbohydrates - are responsible for muscle recovery after physical activity. These are the essential nutrients for recovery and further muscle building. During training, muscle fibers are injured, their healthy structure is disrupted and the muscles weaken. Amino acids, which make up protein, and glucose from carbohydrates help return muscles to their normal structure, which allows muscles to adapt to loads and the training process in general. The synthesis of glycogen (glucose) in the muscles will occur 2 times faster if the body is immediately given carbohydrates after training. Moreover, the high rate of glycogen synthesis will be maintained if the body receives a balanced diet based on the required amount of carbohydrates and proteins throughout the day.
For quick recovery, it is especially important to nourish your muscles within 30 to 60 minutes after training. The best option is , which is very quickly absorbed, provides the body with all the essential amino acids and fast carbohydrates. Eating protein along with fast carbohydrates immediately after training stops catabolic processes (protein destruction) and stimulates anabolic processes (protein synthesis). Fast carbohydrates sharply increase blood sugar levels, which leads to high secretion of insulin by the pancreas. Insulin is a transport anabolic hormone that transports glucose and amino acids into the cell, which accelerates anabolism (protein synthesis). During the period of recovery of the body after heavy physical activity, proteins, carbohydrates and fatty acids are very necessary. , which support anabolic processes and replenish glycogen stores in muscles. The process of restoring glycogen in muscles and injured muscles themselves can last up to several days, therefore, it is important to ensure a regular supply of proteins, carbohydrates and fats to the body. The quality and quantity of protein consumed is of utmost importance. Protein must contain the full range of amino acids. If after training you do not have the opportunity to prepare a protein-carbohydrate shake, then simply eat a protein bar, which, in addition to protein, also contains carbohydrates.
After this meal, within a maximum of 1.5 hours, you should have a good, full meal of regular foods. Typically, everything you eat after a great, intense workout will go towards rebuilding your muscles and energy. After training, however, for two hours, it is not advisable to consume foods high in caffeine and unnecessary fats. The fact is that caffeine interferes with the functioning of insulin and, thus, your muscles will have difficulty replenishing their glycogen stores. And the fat contained in food slows down the passage of proteins and carbohydrates from the stomach into the blood. If you do not have the opportunity to have a normal, full meal after training, then continue to consume 50-100 grams of carbohydrates + 10-20 grams of protein every 2 hours before your main meal. As a healthy alternative, you can again use a protein-carbohydrate cocktail.
Post-workout nutrition is one of the most important parts of your overall training program. A heavy load on the body is stress, which causes catabolic processes in the muscles, which leads to both a slowdown in muscle growth and muscle loss. Therefore, always remember the main postulate of athlete nutrition: “If you don’t give the body what it needs after training, then the body itself will take it from your already damaged muscles.
Nutrition in sports
- that very important point that many, especially beginners, often ignore. If your goal is muscle mass, you can’t do it without proper nutrition. Nutrition for gaining weight, for example, in bodybuilding actually plays a primary role.
Proper nutrition during exercise workouts in the gym plays a very important role. Since your future progress depends on nutrition. Yes, yes... proper nutrition is 70% of success in gaining muscle mass or losing weight.
What should be the proper nutrition when training in the gym?
What would the body havethe opportunity to receive various substances he needs, nutrition must be correct and balanced! To do this, you need to follow some (most important) rules:
- fractional meals (eat 4 – 7 times a day in small portions)
- varied diet (you need to eat different foods so that the body can get the maximum nutrients)
- refuse food waste (ketchup, mayonnaise, sugar, etc.)
- eat only healthy fats for the most part (sources of healthy fats: flaxseed oil, olive oil, fatty fish, nuts)
- It is recommended to eat carbohydrates before 18:00 (after 18:00 you can eat proteins and vegetables)
- Every day you need to drink 2 to 5 liters of clean water
These are the most basic rules that you must follow if you want to look good. Well, now let's take a closer look at proper nutrition when training in the gym.
First meal (breakfast) :
Breakfast is considered the main meal of the day because the body was fasting (while you were sleeping) and now more than ever it needs nutrients. should consist of 70% carbohydrates and 30% protein. Moreover, carbohydrates should be both fast and slow. And squirrels are only fast.
Example:
- a large bowl of oatmeal with honey
- 1 large banana or orange
- 2 chicken eggs (yolk + white)
- 2 – 3 chicken eggs (whites only)
As you can see, the volume of food is large (although for a professional athlete this large amount of food will seem ridiculous). For this reason, breakfast is called the main meal. Go ahead!
Second meal (snack) :
During breakfast, the body received a large portion of carbohydrates to restore its lost energy, now it needs proteins for other physiological needs. The second meal should consist of 70% protein and 30% carbohydrates.
Example:
- big piece of meat (beef, veal, turkey, etc.)
- baked potatoes (2 – 5 pcs.)
- vegetables
Third meal (dinner) :
From this moment on, the body needs both proteins and carbohydrates in equal proportions. That is, lunch should consist of 50% carbohydrates and 50% protein. Also, we will assume that 2 - 3 hours after lunch, you go to training.
Example:
- a bowl of porridge or pasta (required from durum wheat varieties)
- 1 – 2 chicken eggs (yolk + white)
- 4 – 7 chicken eggs (without yolk)
- vegetables
Fourth meal "Protein - Carbohydrate window" (immediately after training):
In fact, there are 2 opinions regarding the correctness of this rule: positive and negative. A positive opinion says that it is necessary to take proteins and carbohydrates after training, since cortisol levels are elevated (this can harm your muscles) and the body is in great need of nutrients.
Another opinion (negative) says that there is no need to close the anabolic window, since this immediately lowers GH and burdens the gastrointestinal tract. With all this, if you do not eat immediately, but after 40 minutes, then your muscles will remain absolutely unharmed (even in terms of muscle growth, this will be better, since GH will remain at its peak), and the stomach will work better.
To be honest, I don’t know which option to advise you. Most likely, this needs to be selected individually (trial and error). Personally, I took the mixture after training and did not take (experimented). I’ll tell you that in the first and second cases, the growth of muscle mass did not change (elevated cortisol levels did not destroy muscles, but the peak state of GH did not give a big boost to gain). The only thing I felt was an improvement in my stomach function. (if you do not take the mixture immediately after training).
If you decide to close, then After training, go to the locker room, have a snack, get dressed and calmly go home. Example of products:
For example:
- 1 – 2 bananas
- 2 – 4 chicken eggs (without yolks)
Or you can make this cocktail:
- 200ml milk (skimmed)
- 1 banana
- 2 chicken eggs (without yolks)
Fifth meal (dinner) :
While you were walking home after training, you probably already got hungry. The fifth meal should include: complex carbohydrates (50%) and fast proteins (50%).
Example:
- big piece of meat (chicken, veal, turkey, etc.)
- a bowl of porridge (buckwheat, rice, pearl barley, etc.)
- vegetables
Sixth meal (snack) :
Most likely, you will have this meal after 18:00 – 19:00. In this meal, I recommend focusing on proteins and vegetables. Since carbohydrates are sources of energy that the body needs in the first half of the day. (when he is most active). But this is not a 100% rule, but just a recommendation. If you stick to your caloric intake, carbs before bed won't do any harm.
Example:
- fish (herring, tuna, pollock, pike, etc.)
- vegetables
Seventh meal (before bedtime) :
There should be no carbohydrates in this meal, only proteins. Moreover, the proteins should be slow (those that are absorbed within 4 – 8 hours). During sleep, the body recovers and grows (and for better recovery, emus need building materials, that is, proteins).
Example:
- cottage cheese (200g)
That's all! Now you know what it should be proper nutrition when working out in the gym. Good luck with your training!
Sincerely,
I must tell you that proper nutrition during training is 70% of success in bodybuilding. You work hard, try to build muscle or lose fat, but if you don't get the right nutrients, then all your efforts are in vain. Therefore, I advise you to study this article several times, sort everything out and understand for yourself that if you tried hard in the gym, then the strained muscles, of course, will begin to change. The question is that if you gave them the nutrition from outside and what they needed, then everything is fine. And if they didn’t give you nutrition, then they will take it from the internal organs or from those muscles that did not work during this training. This is such simple arithmetic. The pre-workout meal should contain carbohydrates, proteins, and the fat content should be limited (preferably no more than 3-5 grams).
You should eat before starting the training process no later than 2 hours before it starts. Physical activity is known to slow down and even stop digestion, so go on an empty stomach. In addition, an overfilled stomach will interfere with the full performance of exercises, and problems such as acid reflux, nausea and decreased stamina may arise.
Eating carbohydrates before your workout will provide you with energy. The proteins taken will be used by the body as sources of amino acids for working muscles, creating the so-called anabolic “prerequisite”. Pre-workout meals should be fat-free because fat in food slows down the absorption of other nutrients. Fatty foods stay in the stomach longer, and for this reason can cause discomfort, lethargy, colic, nausea and belching.
Pre-workout foods
Below are examples that combine protein and carbohydrate foods; you can alternate these options depending on your taste preferences:
- Poultry (turkey, chicken breasts) with rough bread or rice or pasta
- Lean fish and potatoes
- Lean meat with potatoes or pasta
- Eggs with porridge
- Cottage cheese with bread
The amount of food eaten should be small, like an average breakfast. If you do not feel a feeling of heaviness and fullness in your stomach at the start of the workout, then the amount of food was normal. Pre-workout meals should include approximately 20 g of protein and 40-60 g of complex carbohydrates.
Pre-workout protein
A protein shake is absorbed much faster than regular food. Therefore, a portion of whey protein an hour before training will be just right. By the start of exercise, the amino acids that muscles require will begin to actively enter the bloodstream.
Pre-workout nutrition for weight loss.
T Just like when gaining muscle mass, you need to eat food before training no later than 2 hours before it starts, while the amount of carbohydrates is reduced to 15-20 g, and the amount of protein to 10-15 g. Take only complex carbohydrates (vegetables, cereals, wholemeal bread, wholemeal pasta, etc.). If you don't eat before you start training, you won't be able to achieve a high level of intensity because your body won't be able to produce the right amount of energy.
If you eat a large amount of food or eat immediately before training, then during it you will spend mainly food energy, rather than fat reserves.
Post-workout nutrition
About an hour after training, you need to eat a meal rich in protein and carbohydrates. This is the only time when carbohydrates with a relatively high glycemic index, that is, fast carbohydrates, are allowed to be included in the diet.
During this period of time, the so-called post-workout, anabolic or protein-carbohydrate window is open in the body. For this reason, post-workout nutrition is primarily for muscle recovery and energy replenishment.
Carbohydrates after exercise
Post-workout carbohydrates are best consumed in readily available form from simple, high-glycemic sources. You need to achieve a rise in insulin levels - this hormone has anti-catabolic properties. Carbohydrates are needed to replenish expended energy, and if the body does not receive enough of them, then the destruction of muscle tissue begins under the influence of catabolic processes.
The required amount of carbohydrates is approximately 60-100 g.
Carbohydrate foods
- Buckwheat (buckwheat porridge);
- Pearl barley (pearl porridge);
- Millet groats (millet porridge);
- Oatmeal (oatmeal);
- White rice;
- Pasta (from durum wheat);
- Bread (bran);
- Honey (in small quantities);
- Bananas;
- Juice (preferably fresh).
Protein after workout
It is advisable to drink a protein shake immediately after training. This way, you can increase the rate of muscle protein synthesis by at least three times (compared to not eating after a workout). Proteins also help increase the secretion of somatotropin and have a pronounced restorative effect on muscle tissue.
The required amount of protein is approximately 20-30 g.
Protein products
- Protein dishes (recipes)
- Bird
- Lean meat
- Eggs – boiled or scrambled
- Fish – low-fat
- Cottage cheese
Post-workout nutrition for weight loss
If your goal is to reduce fat mass, then your nutrition tactics change - you should limit yourself to protein only. Carbohydrates in any form should be excluded from post-workout nutrition. This is due to the fact that carbohydrates provide energy, which eliminates the need to burn subcutaneous fat. After performing physical activity, there is a large amount of fat molecules in the blood that have been released from fat cells, while at the same time, activated metabolic processes can destroy these free fats for a long time. Carbohydrates taken immediately after training will force your body to return all free fats to tissues and begin to use food energy.
To create a complete nutrition plan tailored specifically for you, you may need months of studying special literature and experimenting. The short way is consultation with a specialist. Let me tell you a secret, the so-called nutritionist is not such a specialist. It would be wiser to turn not to an armchair theorist, but to a person with practical experience. A personal trainer with his own competitive experience or an active bodybuilder who knows about “cutting” has first-hand knowledge of biochemistry and nutritional science much better than certified nutritionists with a paunch and shortness of breath.
With the help of strength exercises you can achieve quick results. They help not only gain muscle mass, but also lose weight. Most women think that strength training leads to muscle gain and makes the figure unattractive. However, this is not true if you choose the right exercises and strength loads will help you quickly lose excess weight and pump up your body. Therefore, strength exercises can be performed by men and women. However, before classes you need to consult a trainer. Also You need to combine strength training with proper nutrition. After all, during exercise, a lot of energy is lost and tissues are damaged, so you need to consume balanced foods to replenish nutrients. To avoid increasing adipose tissue, it is advisable to avoid foods high in fat.
Proper nutrition during strength training
You need to give preference to foods that are rich in nutrients and contain a minimum amount of fat. Thus, you can freely control your body weight. To build muscle tissue, you need to consume mostly protein foods. animal origin. You can read more about this by following this link.
Proper nutrition is divided into:
- Nutrition before strength training.
- Nutrition during strength training.
- Nutrition after strength training.
Proper nutrition before strength training. The diet should be tailored depending on the goal. You can find out everything about diet during training. To lose weight, you need to give preference to low-calorie foods. However, they must provide the body with all nutrients. You should also avoid foods that are high in fat. It is necessary to organize food in such a way that you use your own supplies. Therefore, people who want to lose weight through strength training should consume foods that are rich in carbohydrates, vitamins, minerals and proteins. You can eat two hours before class.
People who have the goal of gaining muscle mass should include high-calorie foods in their diet before strength training. Protein products, predominantly of animal origin, should predominate in the diet. You can read more about this in this article. To provide the body with energy for training, you need to consume carbohydrate foods. However, complex carbohydrates should be preferred. After all, they are slowly absorbed and release a lot of energy. Among carbohydrate foods you should give preference to:
- porridge (rice, oatmeal, pearl barley, buckwheat);
- bran bread;
- vegetables, fruits, berries;
- durum wheat pasta.
People who want to gain muscle mass should eat an hour before strength training. Immediately before classes, you can take medications that are rich in protein.
Sports nutrition before strength training
After strength training for weight loss, you can eat after 1-2 hours. However, you can not consume all foods, only those that contain a minimum amount of calories. That's why preference should be given to:
- low-fat dairy products;
- vegetable dishes;
- fruits and berries.
Servings of dishes should be small and free of fat. Therefore, they need to be steamed, boiled or baked. This way you can reduce the calorie content of your meals and retain more nutrients.
To gain muscle, you need to eat immediately after training. You need to consume mainly protein foods and some foods rich in carbohydrates. It is advisable to give preference to:
- low-fat meat and fish dishes;
- dairy products;
- porridge;
- fruits, vegetables.
Video about nutrition after strength training
Rules for proper nutrition during strength training
When doing strength exercises, in order to achieve the desired result, you need to follow the basic rules:
- You should give preference to six meals a day.
- There is no need to suddenly change your usual menu. It is advisable to gradually switch to proper nutrition, including new healthy foods in your diet.
- Food portions should be the size of your fist. Thus, the body will receive useful substances. However, to gain muscle, you can increase portions depending on energy consumption.
- You need to eat slowly, chewing the dish thoroughly. Poorly chewed food leads to indigestion and slow metabolism.
- It is advisable to consume boiled dishes, as well as baked and steamed ones.
- You should not include unhealthy fats in your diet. You can only consume foods that contain healthy fats (nuts, vegetable oils) in limited quantities, but only in the first half of the day. I advise you to read the article “bodybuilder nutrition”.
- The daily diet must include carbohydrate and protein foods. Carbohydrates replenish energy, and proteins serve as building materials.
- The menu should include foods that contain minerals and vitamins. Without them, it is impossible to maintain the body in normal condition.
- No need to eat before training. After all, this can lead to the inability to perform exercises.
- You need to drink enough liquid. Lack of water leads to dizziness, headaches and general exhaustion of the body.
- To gain muscle mass, you need to additionally take protein shakes and supplements containing calcium.
- You need to eat 2-4 hours before bedtime.
Watch a very interesting video about nutrition during strength training for weight loss
The diet before and after training depends on two factors:
1. Type of training_ - aerobic or anerobic
2. Your desired result from training.
Losing weight, aerobic training
If your goal is to lose weight by getting rid of excess fat deposits, then you will have to forget about delicious cocktails immediately after training.
During aerobic training (that is, aimed at burning fat), about 20 minutes after the start of the session, you will experience a peculiar feeling of heat - this is your fats starting to burn. They produce heat, which you feel. This is a very rough, but understandable diagram. Approximately 20-30 minutes after the start of aerobic training, glycogen reserves - in other words, sugars accumulated during the day - run out, and the body has nowhere to get the easiest and fastest energy. Then, to obtain it, he begins to use proteins and fats. The first is not good. and the second one is simply wonderful. 30 minutes after the start of training, the body is already burning more fat than carbohydrates. This means that “the process has begun” - you begin to lose fat mass. Your workout should last at least 40 minutes. But even after you finish training, the process of predominant fat burning will continue for another 2-3 hours!
What happens if you eat the same banana or drink juice at this time (for example, after a workout)? Your body will thank you very much!!! He will no longer have to work to extract fatty acids and break them down to produce clean energy. instead, he again had such light and familiar fuel - you yourself gave it to him! So let the fat lie until better times. Why waste energy in vain?
Now it’s clear why fitness trainers recommend abstaining from food for at least one and a half to two hours after training.
Protein
But we forgot about squirrels. After all, they also go into the furnace "to the heap." But this is just not desirable. The muscle mass begins to degenerate, but the body does not like emptiness, and therefore young and fresh fat will take the place of the disappeared muscles. But what then? And you can’t eat, and it’s bad to eat.
There is an exit. The fact is that first of all the body consumes the so-called branched chain amino acids - leucine, isoleucine and valine. They are the easiest prey. They melt even when you wake up in the morning and go brush your teeth.
In order to prevent their disappearance, there is a special protein supplement.
This is not a protein shake in the traditional sense. It comes in powder form in capsules or tablets and is called BCAA. They are available in any sports store. And the supplement itself is so harmless that it is given to schoolchildren after physical education lessons.
By consuming BCAAs half an hour before and immediately after your workout, you will prevent the inevitable breakdown of protein. And in order for the fat burning process to be more efficient, you can help by taking L-carnitine along with BCAA. In liquid form, it is taken 15 minutes before training. An hour and a half after taking it, you can drink another portion of carnitine. This is a special amino acid that helps deliver fat cells to muscle mitochondria, where they actually burn. It only works in the body for a limited time and is eliminated very quickly, so repeated use can prolong its effect.
And after about an hour to an hour and a half after finishing your aerobic workout, you can drink a glass of isolate - this protein shake contains neither fats nor carbohydrates - only pure protein. And it will help the process of lipolysis, but at the same time it will not “heal” all the microtraumas in your tired muscles. Within an hour after taking the isolate, you can eat a salad of fresh vegetables.
If the workout ends late in the evening, then you can get by with just BCAAs.
Coffee
As for coffee, you should drink it not half an hour before training, but an hour and a half before.
The fact is that caffeine releases the remaining glycogen from the liver and releases it into the blood. Within about an hour and a half, you will use up your last reserves and then the fat burning process will begin faster.
But this technique makes sense only in the case of morning training on an empty stomach. At this time, after a night's sleep and a long break in food intake, glycogen reserves are low. Taking caffeine during the day will only slightly enhance the effect, but will increase the load on the heart.
Instead of coffee, you can consume 200 grams of sports caffeine (but no more!).
Power training
As for strength training, everything is exactly the opposite. Here, insulin is your ally, and glycogen is vital for growing muscles. During training, they receive enormous stress, and therefore, if they do not consume carbohydrates during these very first 20 minutes, part of the training will simply go down the drain. And some time after that, you definitely need a protein shake. An hour after the cocktail, you can eat 200 grams of rolled oats in water - this is a slow carbohydrate that is absorbed in the body within 5 hours and does not give such a sharp release of insulin. And 1 or two after the porridge, you can eat completely human food in the form of, for example, low-fat cottage cheese or an omelet without yolks.
Everything else is described in some detail in the article and I see no point in repeating it.
Another difference is that before aerobic training in the afternoon, protein food is desirable, but before strength training, carbohydrate food is desirable. And also in the form of slow carbohydrates. They are the ones who will give you energy and endurance during hard training.