Milos Sarcev: energy before training
Milos Sarcev addresses a situation many gym-goers know well: for half the day your body feels beaten up, and your training session starts as a struggle. The simple truth: before you go looking for a new exercise plan, review how you eat, how you rest and what your blood sugar is doing throughout the day.
Why Milos Sarcev links fatigue to food
The question was honest and quite familiar: a person feels poorly for much of the day, the start of the workout is hard, and strength has to be forced through a wall, so to speak. IFBB pro Milos Sarcev answered directly in Flex magazine: you probably aren’t eating properly.
That doesn’t mean food is the only cause. Proper rest matters too. If your life is full of stress, your workday drags on and every workout is in high gear, your body doesn’t recover. Sometimes you simply have to slow down. But if you want to change something as quickly as possible, start with your nutrition program.
So what actually happens? If the gaps between meals get long or your meals are too carbohydrate-heavy, your energy can swing. One moment you feel normal, an hour later you’re groggy, irritable or empty. Sarcev pointed out that low blood sugar or a lack of amino acids can cause very unpleasant signs: dizziness, cold sweats, a mild headache, mood swings, poor concentration and fatigue.
How Milos Sarcev recommends eating
Sarcev’s first recommendation is to eat throughout the day rather than leaving your body empty for long stretches. Every meal should contain protein. According to him, the target could be an average of 30g of protein per meal.
Protein helps fill you up, but that isn’t the only reason. Sarcev stresses that protein helps keep your blood sugar level steadier. Swings in blood sugar may well be behind the symptoms the original questioner described.
When you feel before a workout as if you have to break through a wall, many people recommend quickly taking in carbohydrates. Sarcev takes a slightly different approach. He would prefer to get energy from a protein drink or a protein-rich meal. The reason is simple: it can help control both low blood sugar and a shortage of amino acids.
Honestly, this doesn’t mean carbohydrates are bad. It’s a question of timing and amount. If you eat a large, carbohydrate-rich meal and your insulin reacts strongly, some people may feel sleepy afterward. Alongside protein, Sarcev recommends low-glycemic-index carbohydrates, meaning ones that don’t spike and crash your blood sugar quickly.
A protein drink before your workout
If your goal is to be better prepared by the start of training, Sarcev recommends a whey protein shake. According to him, the amount can go up to 50g of protein. You can take it with or without carbohydrates, depending on your goals and calorie needs.
In short: before training, put the emphasis on a protein shake with carbohydrates. If you try this recommendation, your next meal can include a protein drink with some carbohydrates. The idea isn’t to overcomplicate things, but to give your body fuel before training turns into torture.
What to watch for when you’re tired
Don’t look at just one workout. Look at the whole day. When was your last proper meal? Did it contain protein? Did you drink enough? Did you sleep normally? If the answer is “no” several times, it’s no wonder the bar feels heavier than usual.
A good practical check is simple: if before a workout you get dizziness, cold sweats, a mild headache, mood swings, poor concentration or strong fatigue, don’t just push through with willpower. Take a break and see whether your body needs food, fluids or rest.
It’s also worth telling two things apart. One is ordinary pre-workout laziness, which happens to everyone. The other is a recurring bad feeling that comes with physical symptoms. If the second keeps coming back, the solution isn’t just stronger coffee or louder music in your headphones.
Sarcev’s advice is old-school in the practical sense: eat more evenly through the day, keep protein in every meal and, when needed, use a whey protein shake before training. This gives your body calories from protein faster, and excess amino acids can be converted into glucose, which is a longer-acting source of fuel.
Milos Sarcev: FAQ
Do you always have to drink a protein shake before a workout?
No. If your last meal was a proper one and contained protein, that may be enough. A protein drink is a convenient option when the gap between meals is long or you want something easier to digest before your workout.
Are carbohydrates before training a bad idea?
No. Sarcev doesn’t ban carbohydrates. He recommends combining them with protein and favoring a gentler effect on blood sugar, to avoid drowsiness later.
What should you do if the fatigue doesn’t go away?
Review your sleep, stress, meals and training load. If the bad feeling, dizziness or cold sweats keep recurring, it’s worth reducing your training load and, if needed, talking to a health professional.
Author: joker
Source: WHO – physical activity.
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