What do you eat before training? Important tips for proper nutrition before training. What to eat before an evening workout

Getting a slim figure is the dream of many women and men. They are helped in this by effective exercise aimed at strengthening muscles and burning excess calories. However, to achieve good result you need to eat a balanced diet. Eating the right food before exercise for weight loss will sports activity the most beneficial for the body and health.

What to eat before training

Strength and aerobic exercises help burn calories while exercising gym. However, some people are unable to lose weight due to improper food intake. A well-thought-out diet is 50% of success. An active person should take from 1500 to 1800 kcal per day. This is quite enough for the body to begin intensively losing extra pounds.

Should you fast before going to the gym? No, because regular exercise on an empty stomach causes muscle loss. The body goes into survival mode and removes protein from connective tissues, causing muscle elasticity to be lost and lethargy to appear. Fasting slows down metabolism, making it much more difficult for a person to lose weight. But a balanced diet before training for weight loss will help you get a boost of energy and achieve excellent results.

To burn fat

The body's fat burning process is controlled by the sympathetic nervous system, which is activated by exercise. However, to perform increased loads, the body needs energy. For this reason, it is important to know what to eat before working out when losing weight. Recent studies have shown that consuming protein foods 2 hours 30 minutes before exercise improves metabolism and accelerates weight loss. What foods help you burn fat faster:

freshly squeezed juices;
bananas;
whole grain toast;
100 g lean meat (chicken breast, turkey);
50 grams of raspberries;
Greek yogurt.

For gaining muscle mass

Fans of bodybuilding are mostly men, but some girls also want to build muscle. Strength exercises help increase muscle mass, but this does not mean that nutrition can be anything. Calculating calories correctly means finding the key to success. What is the best food to eat before exercise to gain muscle:

egg white;
fish;
turkey;
chicken fillet;
tuna;
oatmeal;
legumes;
cereals;
walnuts;
green vegetables (spinach, broccoli, asparagus, celery);
cauliflower;
bell pepper.

Nutrition during training for weight loss

Correct calculation of BZHU helps the body get a boost of energy and also recover after strenuous exercise. Many athletes find it difficult to train on an empty stomach, so they prefer to have a snack before exercising. This is completely acceptable, but the food should be low in calories. It is better to eat more proteins and healthy fats. Should not be consumed large number carbohydrates so as not to gain weight. The only exception is the so-called slow carbohydrates. What benefits does a person get if he eats before exercising:

strengthens muscles;
charged with energy;
increases productivity;
protects the stomach.

Protein

Eating protein is key to weight loss. He helps build muscle mass, feel cheerful, quickly satisfy your hunger. Protein foods include the following:

chicken breast without skin;
beans;
seafood;
eggs;
low-fat dairy products;
nuts and seeds (flax, pumpkin).

Slow carbohydrates

They are also known as complex carbohydrates with a low glycemic index. These substances are absorbed and burned more slowly, which relieves a person of hunger and helps control blood sugar levels. Foods that contain complex carbohydrates are often rich in fiber and amino acids. By consuming such products, the athlete improves his health and receives an impressive boost of energy. Foods with a low glycemic index are best eaten in the morning. What breakfast may include:

cherry;
grapefruits;
apples;
pears;
grape;
citrus fruits (oranges, kiwi);
dried fruits (prunes, dried apricots);
legumes;
carrot;
eggplant;
green salad leaves;
whole wheat bread;
tomatoes;
red pepper;
oat bran;
brown rice;
whole grain porridge.

What to drink

Strenuous workouts lead to profuse sweating. If you drink little water, dehydration will occur. For this reason, an active person should consume at least 2.5 liters of fluid per day. Can be added to diet healthy drinks with low calorie content, which will help you lose weight faster. What to drink:

green tea;
kefir;
cranberry juice;
low-fat milk;
cocoa;
ice water;
freshly squeezed juices from citrus fruits and green vegetables.
ginger tea without sugar.

What to eat before training

Many coaches advise their players to have a snack 2 hours before training. What does this give? The athlete's body receives additional energy and strength. If you perform physical activity on an empty stomach, after exercise you will feel an irresistible feeling of hunger. Food received immediately after training is sure to be deposited on the sides and thighs. What food should you eat before physical activity:

turkey and cheese sandwich;
1 apple;
low-fat yogurt;
baked potatoes;
vegetable salad;
hard-boiled egg.

Women

Girls who go in for fitness want to lose weight faster and burn as many calories as possible. Rarely do female athletes pursue the goal of building impressive muscle mass. A balanced diet will help you lose weight and keep it off. What women should eat before class:

bananas;
berries (blueberries, cranberries, raspberries or blackberries);
carrot;
whole wheat bread;
low-calorie cottage cheese, yogurt;
hummus;
flax seeds;
eggs;
oranges;
peanut;
salmon;
drink fruit smoothies.

For men

The goal of men is often to cut and build muscle. Strength training in the gym plus proper diet will help you achieve a beautiful reflection in the mirror. You need to eat more protein foods and avoid foods with high content harmful fats. If we are talking about morning exercises, then you can eat carbohydrate foods with a low glycemic index (slow carbohydrates). Best Pre-Workout Foods for Men:

lean meat (chicken, turkey, beef);
fish;
eggs;
whole grain cereals;
dairy products;
green vegetables;
protein drinks.

A balanced diet is a competent combination of dietary supplements. The body needs proper nutrition, so you should not deprive it of vitamins and nutrients, even if your goal is to lose weight faster. It is better to avoid foods that are harmful to your figure:

flour;
sweet;
carbonated drinks;
snacks;
ice cream

When to eat before training

Meal timing matters for both women and men. No one says that you should fill your stomach immediately before exercise. The body needs time to digest food and convert it into energy. Best time for a snack before training – 2-3 hours before. However, you can drink a glass of juice an hour before class. A vitamin drink will lift your spirits and fill you with energy.

It is very important to pay attention to how much you need to eat. The longer the workout, the heavier the breakfast or dinner before it should be. In the morning you are allowed to eat a little more, because the stomach will have time to digest the food during the day. On the eve of an evening workout, you should limit yourself to kefir or juice, a small amount of meat and vegetables. After a late workout, it is better to fast to effectively lose weight.

Video

The main goal of training is the formation of a beautiful and healthy body. And what you eat plays a key role in achieving this goal. The organization of nutrition before a workout raises especially many questions: is it possible to eat before a workout, and if so, how much and what is best to eat so that the workout is effective and safe for health. For those who want to lose weight, it seems most natural to train hungry and thus create a calorie deficit. Therefore, the very first and pressing question that worries many is: is it necessary to eat before training at all?

Pre-workout food: to eat or not to eat?!

There is an opinion that aerobic exercise on an empty stomach helps burn fat more effectively than an hour of cardio exercise after eating. And it’s true: fat oxidation occurs faster in this case. But where does the strength and energy to perform the exercises come from in this case? Energy begins to be consumed from muscle tissue, and not just from subcutaneous fat. So if you're hoping to lose weight by skipping pre-workout food, remember that you'll likely lose muscle tissue. So, training on an empty stomach is a myth that can not only reduce the effect of exercise, but also harm your health.

Another important aspect pre-workout nutrition – getting sugar. Anyone who has worked out while hungry knows from himself that after half an hour, slight dizziness, fatigue and lethargy begin. And this fatigue is not at all due to the fact that you are working out effectively, but from an elementary lack of blood sugar, which enters the body with food. Therefore, to the question “is it necessary to eat before training”, there is only one answer: it is simply necessary to obtain energy, grow muscle tissue and protect muscles.

What to eat before training: making a menu

So, eating before training is the basis for maintaining muscle mass. In addition, it is a source of energy necessary for active movement, as well as protecting the body from possible dehydration. And so, standing in front of the refrigerator, we think: what foods can we eat before training?

In order to formulate a menu and have clear ideas about nutrition before training so that it is effective, you need to know what effect the main components of the foods you eat have on the body.

Pre-workout food: what proteins, fats and carbohydrates do

The main components of food are proteins, fats and carbohydrates.

Protein is involved in building muscle tissue and protects it from micro-tears, stretching and bruises during training.
Carbohydrates provide up to 70% of the energy that is then spent during training. They increase blood glucose levels, which increases strength and endurance, and also reduces stress hormones (cortisol). Carbohydrate-containing foods have a so-called glycemic index, which shows the rate at which the product is broken down in the body. Before training, a person needs foods with a low glycemic index. They contain more fiber, essential glucose of natural origin and break down slowly, releasing energy to the body for a long time and evenly. These foods include oatmeal, vegetables, and sweet potatoes.
The amount of fat should be kept to a minimum as it is difficult to digest. In addition, it is better to choose vegetable fats so as not to interfere with the flow of nutrients into the blood.

The proportions of the substances are approximately as follows: carbohydrates 55-60%, proteins - 25-30%, fats - 10-15%, depending on the type of workout.

Basic rules for creating a pre-workout menu

Balance of proteins, fats and carbohydrates It is necessary to monitor your diet depending on your training goals.

If you are waiting for a long workout (more than 1.5 hours), then focus on complex carbohydrates, which will take a long time to break down.

Naturally, if you are going to do strength training with weights, then the pre-workout menu should be based on protein.

If your goal is to lose weight, then you need to monitor your calorie balance so that you spend more than you take in. Complex carbohydrates contained in vegetables, cereals, and wholemeal flour should form the basis of the menu.

Dial or reset?

The ratio of calories received to calories spent also depends on the goal: when losing weight, you need to spend more than the body receives from food. If the main goal is to gain weight, the calories received should be enough to build muscle tissue.

What can you eat before training?

Proteins: poultry (chicken, turkey), lean white fish (tuna, cod, mullet, carp), eggs, cottage cheese.

Sources of complex carbohydrates: vegetables (celery, lettuce, carrots), potatoes, rice, cereals, legumes.

Vegetable fats (omega-3): linseed oil, olive oil, fish oil.

It is better to plan your meal an hour and a half before training. If you didn’t manage to eat on time, have a small snack: a banana, yogurt or low-fat cottage cheese, as well as healthy sweets: prunes, dates, figs.

As for strong coffee, it is often used as an additional stimulant that can improve performance. nervous system, increase endurance and mobilize the breakdown of fat cells. But you must remember that it is not recommended to drink coffee on an empty stomach.

What not to eat before training

As already mentioned, you should not eat fatty, high-calorie foods: it simply will not allow the proteins and carbohydrates the body needs to be digested and absorbed into the blood. Therefore, it is better to resist the temptation to snack on fatty, salty and sweet foods:

Fast food
fatty fried and smoked meat
sausages and sausages
food with added fatty sauces, mayonnaise
various salty snacks
sweets
baking

Regardless of how many opinions exist on the topic of pre-workout nutrition, it is always necessary to proceed from personal characteristics, such as weight, health status, contraindications (including allergies), etc.

Sample pre-workout menu

Due to proper preparation By training, you can improve your results and help your body recover.

Choose a snack that is low in protein and digests quickly. For example, with whey protein.
Drink 450-600 ml of water or electrolyte to restore water balance.
Eat 1-2 hours before training to maximize your productivity, performance, and quickly begin your body's recovery.

You should start training sufficiently refreshed to give your best, taking into account the duration and intensity of the training.

Snack before workout

Can't find a snack you like? Try one of these quick fixes.

180 m orange juice + ½ spoon protein powder
Greek yogurt + 1 cup berries
Blend: 1 cup high-fiber grains, 2 tablespoons dried fruit, 2 tablespoons nuts
½ nutrition bar
½ turkey sandwich on whole grain bread + fruit
½ peanut butter and jelly sandwich
Small cup of cereal with milk and ½ banana

When exercising regularly, a properly balanced diet is extremely important. After all, not only the effectiveness of your training, but also your well-being will directly depend on this. Many people probably know when and what foods should be consumed after finishing a workout. But what should you eat and how long before it starts? This issue needs to be examined in detail.

To begin with, it is important to decide what kind of result you want to achieve through regular physical activity. Perhaps you want to build muscle mass, or maybe, on the contrary, you need to lose weight. These factors will determine when and what foods are best to consume before going to training. It is also worth noting that the timing of your meals is also influenced by what time of day you train.

Pre-workout nutrition to gain muscle mass

It is better to eat before strength training no later than 1-1.5 hours before it starts. Food should consist of carbohydrates and proteins and be easily digestible, but it is better to avoid fatty foods before going to the gym. I do not recommend training on an empty stomach. After all, the body will not be provided with the energy necessary to fully perform the exercises at the proper level.

Imagine that human body is the stove, carbohydrates are the wood, and energy is the fire. Thus, by adding wood to the stove, we get fire, which gives the body the necessary energy. And the more correctly we choose firewood and the time when we need to light the stove with it, the brighter the flame burns. Accordingly, training gives the desired result in the shortest possible time.

Eat later than an hour before class strength exercises, also not worth it. After all, this will prevent you from giving your best in training and can lead to the development of some unpleasant processes in the body - heartburn, nausea, hiccups. By the way, the degree of endurance of the body will decrease significantly.

What effect does a particular food taken before training have on the body?

proteins (proteins). They have anabolic activity - they affect the growth of muscle tissue, the main building material for the cell.
fats (lipids). Lipid food takes quite a long time to digest. In addition, fats can significantly slow down the absorption of nutrients. As a result, a person who consumed lipid foods before training may experience discomfort, which will manifest itself in the form of lethargy, nausea, belching and stomach colic;
carbohydrates. These foods are needed for proper operation muscles. Indeed, in the process of playing sports, the body quickly uses up glycogen (glucose) reserves. Therefore, they need to be replenished before starting training.

What foods to eat before strength training

Below are protein and carbohydrate foods that you, depending on your taste preferences, can combine with each other in various variations.

Bread.
Low-fat cottage cheese.
Eggs.
Porridge (buckwheat, rice, oatmeal, millet, barley, wheat, etc.).
Pasta.
Potato.
Lean meats.
Fish and seafood.
Chicken.
Turkey.

The amount of food eaten also needs to be given importance. The portion should not be large. If just before the start of training you do not have a feeling of heaviness in your stomach, it means that the amount of food you took was optimal.

Pre-workout nutrition for weight loss

You can eat food no later than 2 hours before going to training, the purpose of which is to lose extra pounds (fat). To carry out an effective exercise, the body needs to have a certain supply of “fuel” or, as mentioned above, “firewood” - glycogen.

This polysaccharide, due to the occurrence of certain processes, is produced in the body after the intake of carbohydrate foods. Glycogen then enters the general bloodstream in the form of glucose. In other words, we throw wood into the firebox, which begins to burn, saturating the body with energy.

Unlike nutrition before strength training, in this case, the diet should include mainly “complex” carbohydrates.

What are complex carbohydrates

They are also commonly called “slow”. These are foods that take longer to digest than “simple” carbohydrates and do not contribute to the development of sudden spikes in blood sugar levels. These include:

bread and pasta made from wholemeal flour. The labels of such products usually indicate that they are whole grain;
cereals (porridge cooked in water);
vegetables;
legumes;
fruits;
green;
mushrooms.

What to eat before training for weight loss

Whole grain pasta.
Lentils.
Buckwheat porridge.
Oatmeal.
Vegetables and fruits.
Wheat porridge.
Legumes.
Nuts.

If you don’t have time at all for a full meal and wait 2 hours after that, you can do it in 20-40 minutes. Before training, have a snack of raisins, prunes, dried apricots or dates. It is also acceptable to drink a small cup of tea with a spoon of honey. Such food will provide an increase in blood glucose levels and, as a result, an immediate surge of energy.

However, the listed products belong to “fast” carbohydrates, so such snacks can be arranged only in extreme cases. It is better to eat foods that include “complex” carbohydrates.

What to eat before strength training - pre-workout, nutrition, sports supplements.
Find out what is most effective for gaining muscle mass or burning fat.

The higher the level physical training athlete, the more energy he needs for intense training. Pre-workout complexes are just what you need for this. Pre-workout nutrition is extremely important to set the stage for muscle gain. Muscle growth is impossible without protein synthesis. This process should occur constantly, especially before, during and after training. The body can be in a state of anabolism or catabolism. For rapid weight gain, it is necessary that protein synthesis (anabolism) lasts longer than protein breakdown (catabolism).

How to recharge your energy before strength training?

Oatmeal is an ideal pre-workout meal. There are many opinions about eating and sports nutrition before training. Some people think that regular food rich in protein and complex carbohydrates is enough. Indeed, without proper nutrition it is impossible to exercise effectively. Food will give us energy during training and also delay the breakdown of protein. Studies have shown that training on an empty stomach almost doubles the catabolism process. For wellness During training and to minimize catabolic processes, you should eat properly two hours before training. Lack of energy will lead to the production of cortisol, which will lead to muscle loss.

Even a morning cardio workout or light abdominal exercise should not be done on an empty stomach. Especially heavy strength training.

Eating before training is designed to replenish the supply of “fuel”, this will reduce fatigue and create the preconditions for muscle growth. The volume of food should not be huge: about 400 kcal, 70% of which should come from carbohydrates with a low glycemic index (oatmeal and vegetables), and the remaining 30% from quickly digestible protein (egg whites and chicken fillet). Fats take much longer to digest. Therefore, the amount of fat in your pre-workout meal should be minimal. Ideal option: 100 grams (dry) of oatmeal brewed in water, one banana and six egg whites.

Muscle pumping during fitness activities

Energy, fat burning and overall stimulating effects are definitely important. But we must not forget about pumping (strong blood supply to working muscles). Pumping is extremely important for muscle growth. Pumping is also important for the psyche: this is how an athlete sees in the reflection in the mirror that he is doing everything right. There are many ways to achieve good blood supply to the muscles. Now the microelements necessary for it are added to almost every pre-workout complex.

Agmatine sulfate

This is an extremely effective component for blood circulation and vascularity. Promotes pumping, improves endurance, increases lean muscle mass and burns subcutaneous fat. Apart from this, agmatine is also notable as a nootropic. It improves mood and reduces symptoms of anxiety and depression. For these reasons, Agamatine is so popular among bodybuilders. Another beneficial property is that it enhances the production of luteinizing hormone, which is converted into testosterone and growth hormone. This leads to even more progress.

Arginine ethyl ester

His beneficial properties They are also not limited to just pumping. Converted into nitric oxide (NO) in the body, arginine improves the flow of beneficial substances into the blood. It also improves immunity and kidney function, which improves the body's water balance. By stimulating the release of insulin, arginine allows other components of pre-workout complexes to enter muscle tissue, especially amino acids. The most convenient form of arginine is arginine ethyl ester - it is best absorbed by the body.

Citrulline malate

This amino acid is notable for creating powerful blood supply to working muscles. Like beta-alanine, citrulline reduces lactic acid production, which increases the intensity of your workout. It also improves the supply of amino acids necessary for muscle recovery and growth into the blood.

Glycerol

This substance is not as widely used in the fitness industry as the previous ones. Glycerol is more suitable for athletes whose priority is the development of aerobic endurance. Glycerol supports normal body hydration. And without enough water, muscle pumping is simply impossible. Glycerol leads to hyperhydration, which improves muscle function. The effect of glycerol is enhanced by the simultaneous intake of creatine.

BCAA

The BCAA components leucine, isoleucine and valine are the most important amino acids for improving protein synthesis before, during and after training. They are necessary not only for strength training, but also for sports where athletes require monstrous endurance.

Results

For productive workouts, the body needs energy. This requires eating a large meal two hours before training to increase muscle glycogen and protein synthesis. We must not forget about catabolic processes that lead to the breakdown of muscle tissue. To do this, it is advisable to take the sports nutrition products we have named before training. BCAAs, creatine, citrulline, glycine, caffeine, beta-alanine, arginine and more ensure you have great workouts time after time. You will get more energy, and most importantly, you will achieve the desired result faster.

You definitely need to eat 2-3 hours before training, otherwise the body will not have enough energy to work effectively.

However, this meal must include certain nutrients. If you eat fatty food, it will not have time to digest, so during training you will be haunted by a feeling of heaviness, belching, and colic. Therefore, before playing sports, it is advisable to eat meals with a minimum of fat, but rich in proteins and carbohydrates.

These easy-to-prepare meals can be made in 5-15 minutes, eaten two hours before your workout, and get all the nutrients you need. In addition, they can be used as a quick .

fannetasticfood.com

This dish has 13 grams of protein per serving, and the banana and oatmeal provide plenty of carbohydrates.

Ingredients

¾ cup oatmeal;
2 eggs;
¹⁄₂ glass of milk;
1 banana;
1 teaspoon cinnamon.

Preparation

Mash the banana with a fork or in a blender until pureed. Mix all ingredients in a saucepan. Simmer until the mixture has the consistency of regular oatmeal (about 5 minutes).

Honored / Depositphotos.com

This dish is high in protein from cottage cheese and yogurt and carbohydrates from peanuts, cereal and honey.

Ingredients

1 cup strawberries;
2 cups breakfast cereal;
100 g granular cottage cheese;
50 g Greek yogurt;
30 g peanuts;
1 teaspoon vanilla sugar;
1 tablespoon lemon juice;
1 tablespoon honey.

Preparation

Mix cottage cheese, Greek yogurt, vanilla sugar, honey and lemon juice. In a glass, layer breakfast cereal, cottage cheese-yogurt mixture, strawberries (you can add other berries or sliced banana) and peanuts.

m.pinger.pl

This recipe has plenty of protein from the eggs, tuna and yogurt and carbohydrates from the bread.

Ingredients

2 tablespoons of yogurt;
2 eggs;
2 slices of bread;
parsley or dill.

Preparation

Boil the eggs, cut them in half. Drain excess liquid from a can of tuna, mash it with a fork, add yogurt. Spread the mixture onto the bread, add two halves of an egg, and garnish with parsley.

5PH / Depositphotos.com

This dish is loaded with protein from Greek yogurt and carbohydrates from berries and granola, a sweet mixture of oatmeal, honey, nuts and dried fruit. If there are no berries, it’s okay, granola covers the need for carbohydrates.

Ingredients

150 g Greek yogurt 2% fat;
a handful of any berries;
50 g granola.

For granola:

2 cups oatmeal;
1 cup almonds;
¹⁄₃ glass of honey;
a pinch of salt;
2 tablespoons vegetable oil;
a pinch of vanilla sugar;
⅔ cup dried berries;
¹⁄₂ cup brown sugar.

Preparation

To make granola, combine honey, sugar, salt and vegetable oil. Heat over low heat until the sugar dissolves, then add vanilla sugar and cool. Mix oatmeal, dried berries, almonds and honey-oil mixture. Knead it with your hands until smooth.

Preheat the oven to 160 degrees, place the prepared mixture on a baking sheet and bake for 30 minutes. Ready granola can be stored in the refrigerator for up to two weeks. You can replace the ingredients and use banana, different berries, nuts or dried fruits.

It is better to prepare granola in advance, for example on the weekend. If you don’t want to waste time on this, buy ready-made granola in the store.

Mix yogurt, berries and granola. A tasty and nutritious dish is ready.

WillyHaase/Flickr.com

This dish will only take 10-15 minutes to prepare. Due to the cottage cheese, the casserole contains a lot of protein, and thanks to the sugar and semolina, there are enough carbohydrates.

Ingredients

250 g cottage cheese;
3–4 tablespoons sugar;
2 tablespoons of semolina;
2 eggs;
1 tablespoon butter;
¹⁄₂ teaspoon of soda.

Preparation

Mix all the ingredients, place in a glass or plastic container, and cover with a lid. Leave it on for 8 minutes at 800 W.

styleinked.com

Ingredients

3 tablespoons mixed nuts;
1 tablespoon sunflower seeds;
1 tablespoon pumpkin seeds;
1 banana;
2 handfuls of berries;
200 g vanilla flavored yogurt.

Preparation

Cut the banana into slices. Mix all ingredients.

thedomesticman.com

Due to tuna and grainy cottage cheese, this dish has a lot of protein.

Ingredients

3 medium potato tubers;
1 can of canned tuna;
100 g cream cheese;
green onions.

Preparation

Peel the potatoes, cut in half and microwave for 10 minutes at maximum power. Check readiness: potatoes should be soft. Open the can of tuna, drain the liquid, mash with a fork and mix with the cream cheese and green onions.

Remove the potatoes, scoop out the cores with a spoon and stuff with the tuna and cheese mixture. Microwave for a couple more minutes.

This dish is high in protein but low in carbohydrates. If you are waiting for a workout, you can eat grapefruit, granola, a mixture of dried fruits or a banana as a dessert.

Ingredients

2 eggs;
2 egg whites;
1 bell pepper;
1 onion;
250 g mushrooms;
75 ml milk;
green onions or parsley;
¹⁄₂ tablespoon flour.

Preparation

Slice onions cubes, fry until transparent. While the onions are cooking, chop the mushrooms, place them in a frying pan and fry until the moisture has evaporated from them.

Cut the bell pepper into strips. Add to the pan with the onions and mushrooms and leave covered for 1-2 minutes until the peppers become soft. Mix eggs, whites, milk, flour and green onions, pour mushrooms and peppers with this mixture. Close the lid and cook until done.