{"id":18446,"date":"2025-05-22T03:41:55","date_gmt":"2025-05-22T03:41:55","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18446"},"modified":"2025-05-22T03:41:55","modified_gmt":"2025-05-22T03:41:55","slug":"fueling-your-workout-the-ultimate-pre-workout-nutrition-guide","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/fueling-your-workout-the-ultimate-pre-workout-nutrition-guide\/","title":{"rendered":"Fueling Your Workout: The Ultimate Pre-Workout Nutrition Guide"},"content":{"rendered":"<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u062c\u0644\u0633\u0629 \u0631\u0641\u0639 \u0645\u0643\u062b\u0641\u0629 \u060c \u0623\u0648 \u062a\u0630\u0647\u0628 \u0644\u0644\u062c\u0631\u064a \u060c \u0623\u0648 \u062a\u0642\u0648\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 HIIT \u060c <strong>\u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0635\u0646\u0639 \u0623\u0648 \u064a\u0643\u0633\u0631 \u0623\u062f\u0627\u0626\u0643<\/strong>. \u062a\u0639\u0645\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0637\u0627\u0642\u062a\u0643 \u060c \u0648\u062a\u0645\u0646\u0639 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/05\/pre-workout-img-1024x683.png\" alt=\"\" class=\"wp-image-18449\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-1024x683.png 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-300x200.png 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-768x512.png 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-1280x853.png 1280w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-480x320.png 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-615x410.png 615w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83e\udde0 \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0647\u0645\u0629<\/h3> <p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u0623\u0648 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062e\u0627\u0637\u0626\u0629 \u060c \u0641\u0625\u0646\u0643 \u062a\u062e\u0627\u0637\u0631 \u0628\u0645\u0627 \u064a\u0644\u064a:<\/p> <ul class=\"wp-block-list\"><li class=\"\">Low energy and poor performance<\/li><li class=\"\">Muscle fatigue and dizziness<\/li><li class=\"\">Muscle catabolism (breakdown)<\/li><\/ul> <p>\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 <strong>\u063a\u0630\u0627\u0621 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0645\u0632\u064a\u062c \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/strong>.<\/p> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83d\udd50 \u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d<\/h3> <p>\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u062a\u0643 \u0623\u0648 \u0648\u062c\u0628\u062a\u0643 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 <strong>\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 30 \u0625\u0644\u0649 90 \u062f\u0642\u064a\u0642\u0629<\/strong>.<\/p> <ul class=\"wp-block-list\"><li class=\"\"><strong>90 minutes before<\/strong>: Choose a balanced meal with carbs, protein, and a little fat.<\/li><li class=\"\"><strong>30 minutes before<\/strong>: Go for something lighter and easier to digest (like a banana and a protein shake).<\/li><\/ul> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83c\udf74 \u0645\u0627\u0630\u0627 \u0646\u0623\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3> <h4 class=\"wp-block-heading\">\ud83d\udd39 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h4> <p>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0647\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 <strong>\u0645\u0635\u062f\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/strong>. \u0625\u0646\u0647\u0627 \u062a\u0636\u0645\u0646 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0644\u0644\u0637\u0627\u0642\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0635\u0639\u0628\u0629.<\/p> <p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a:<\/strong><\/p> <ul class=\"wp-block-list\"><li class=\"\">Oats<\/li><li class=\"\">Sweet potatoes<\/li><li class=\"\">Bananas<\/li><li class=\"\">Whole grain toast<\/li><\/ul> <h4 class=\"wp-block-heading\">\ud83d\udd39 \u0628\u0631\u0648\u062a\u064a\u0646<\/h4> <p>\u064a\u0648\u0641\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644 <strong>\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0646\u0645\u0648<\/strong>.<\/p> <p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a:<\/strong><\/p> <ul class=\"wp-block-list\"><li class=\"\">Grilled chicken<\/li><li class=\"\">Greek yogurt<\/li><li class=\"\">Whey protein<\/li><li class=\"\">Eggs<\/li><\/ul> <h4 class=\"wp-block-heading\">\ud83d\udd39 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a)<\/h4> <p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0628\u0637\u0626 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629.<\/p> <p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a:<\/strong><\/p> <ul class=\"wp-block-list\"><li class=\"\">Avocados<\/li><li class=\"\">Nuts and seeds<\/li><li class=\"\">Nut butters (like almond butter)<\/li><\/ul> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83d\udca1 \u062a\u0630\u0648\u0642 \u0648\u062c\u0628\u0627\u062a \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3> <ul class=\"wp-block-list\"><li class=\"\"><strong>1 hr before:<\/strong> Banana + Whey Protein Shake<\/li><li class=\"\"><strong>90 min before:<\/strong> Grilled chicken, quinoa, and steamed veggies<\/li><li class=\"\"><strong>30 min before:<\/strong> Greek yogurt + honey + a handful of berries<\/li><\/ul> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\u26a0\ufe0f \u0645\u0627 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647<\/h3> <ul class=\"wp-block-list\"><li class=\"\"><strong>High-fat foods<\/strong> \u2013 slow down digestion<\/li><li class=\"\"><strong>Sugary snacks<\/strong> \u2013 cause energy crashes<\/li><li class=\"\"><strong>Too much fiber<\/strong> \u2013 can lead to bloating<\/li><\/ul> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83c\udfc1 \u0627\u0641\u0643\u0627\u0631 \u0627\u062e\u064a\u0631\u0629<\/h3> <p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u0645\u062e\u0637\u0637\u0629 \u062c\u064a\u062f\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u064a <strong>\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0634\u062e\u0635\u064a<\/strong>. \u0627\u062e\u062a\u0631 \u0628\u062d\u0643\u0645\u0629 \u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u062a\u0643. \u0633\u0648\u0641 \u064a\u0634\u0643\u0631\u0643 \u062c\u0633\u0645\u0643 &#8211; \u0645\u0639 \u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644 \u0648\u0642\u0648\u0629 \u0648\u062a\u0639\u0627\u0641\u064a \u0623\u0633\u0631\u0639.<\/p> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/05\/pre-workout-guide-683x1024.png\" alt=\"\" class=\"wp-image-18448\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-guide-683x1024.png 683w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-guide-200x300.png 200w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-guide-768x1152.png 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-guide.png 1024w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure> <hr class=\"wp-block-separator\"\/> <h2 class=\"wp-block-heading\">\u2705 \u0645\u0644\u062e\u0635 \u0633\u0631\u064a\u0639<\/h2> <figure class=\"wp-block-table\"><table><thead><tr><th>Time Before Workout<\/th><th>Eat This<\/th><\/tr><\/thead><tbody><tr><td>90 minutes<\/td><td>Full meal: chicken + sweet potatoes<\/td><\/tr><tr><td>60 minutes<\/td><td>Light snack: yogurt + fruit<\/td><\/tr><tr><td>30 minutes<\/td><td>Quick carbs: banana or smoothie<\/td><\/tr><\/tbody><\/table><\/figure> ","protected":false},"excerpt":{"rendered":"<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u062c\u0644\u0633\u0629 \u0631\u0641\u0639 \u0645\u0643\u062b\u0641\u0629 \u060c \u0623\u0648 \u062a\u0630\u0647\u0628 \u0644\u0644\u062c\u0631\u064a \u060c \u0623\u0648 \u062a\u0642\u0648\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 HIIT \u060c [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18447,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[223,19],"tags":[],"class_list":["post-18446","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":false,"content":true,"excerpt":false},"de":{"title":false,"content":true,"excerpt":false},"fr":{"title":false,"content":true,"excerpt":false},"ru":{"title":false,"content":true,"excerpt":false},"hi":{"title":false,"content":true,"excerpt":false},"ar":{"title":false,"content":true,"excerpt":false},"tr":{"title":false,"content":true,"excerpt":false},"it":{"title":false,"content":true,"excerpt":false},"pt":{"title":false,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/05\/pre-workout-fitolympia.png","categories_details":[{"id":223,"name":"Healthy Eating","count":115,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":13698,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/18446","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=18446"}],"version-history":[{"count":3,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/18446\/revisions"}],"predecessor-version":[{"id":18453,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/18446\/revisions\/18453"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/18447"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=18446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=18446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=18446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}