Women's Tips

Food before training, after training

Pin
Send
Share
Send
Send


In order to achieve the best result from training, when is it best to eat before or after it and after or after what period of time? And how much is what?

Nutrition AFTER TRAINING

It is necessary to eat immediately after training, preferably in the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then the exercise loses all meaning - as a result, NOTHING WORKS NOTHING, the fat will burn a little, that's all, but there will be no gain in strength, muscle density, harmony and metabolic rate. In the first 20 minutes after a workout, the body opens the so-called post-training (anabolic) window for the consumption of proteins and carbohydrates (but not fats). All that will be eaten during this period will go to the recovery of muscles and increase muscle mass, not a single calorie from food will go to fat. It is very important.

Carbohydrates after exercise is better to consume in liquid form from simple, high glycemic sources. You need to achieve a sharp jump in the level of insulin, with its anabolic and anti-catabolic (helping to increase muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high ratio of glucose to fructose. Consume about 1 g of carbohydrates from the juice per kilogram of an ideal weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), and a glass of cranberry juice - 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate foods that do not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).

In addition, immediately after a workout you need to boot proteins. Best in the form of a protein powder drink. In this way, protein synthesis in the muscles after exercise will increase by 3 times (compared with fasting). So bring a bottle of protein powder and juice cocktail if you exercise outside the house and drink it all at once as soon as you stop training. The amount of protein from the powder should be 0.55 g per kilogram of ideal weight. If you can't drink protein shakes for some reason, rely on egg whites.

If you can eat within an hour after a workout, then choose any protein food, just calculate the right amount of protein. Your dose of protein foods can be determined very simply: it should fit in your palm. Since nutrition after a workout has only one important goal — to promote muscle growth as quickly and efficiently as possible — fat in this meal should not be contained at all. Fat will slow the flow of carbohydrates and proteins from the stomach into the blood.

Protein foods should be lean, that is, if the chicken is breasts and not legs. If eggs, then only proteins. Beef and pork should be avoided, as they are always very fat, prefer veal. You also need to be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain at least 5% fat. The only exception is fatty fish (not fried!). It can and should be eaten as often as possible.

After a workout, for two hours, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and all chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen to the muscles and liver and using protein to repair muscles. So if you train in the morning, you endure 2 hours, and only then drink real strong coffee. A cup of coffee drunk before training should help you stay awake and energetic. If you cannot refuse coffee or tea at all, choose their decafinized counterparts.

Nutrition before and after training

Today you go to the gym! Someone looking forward to this event and in the morning getting ready for it, carefully gathering the form, setting aside another meeting with friends in a cafe, preparing dinner for the household, and by the end of the working day quickly turns off the computer and runs to the nearest sports club. The other perceives it as a necessity to maintain the image of an active fashionable person or as a habit learned from childhood, which was held at the training camp. But for everyone who has plunged into the world of fitness and healthy lifestyle, with the head and all other parts of the body, the main thing is the result of what they see in the mirror after many hours of stepping over a steppe or swims in the pool. Unfortunately, not always the desired effect of training becomes noticeable. After all, many people forget that the active rhythm of life involves a special mode and composition of nutrition.

2. Delete:

- Fats (or not more than 3 g).

Carbohydrates at nutrition before exercise necessary in order to provide muscles and brain energy. During training, the 'fuel' is burned very quickly, and it is necessary that it be glycogen, because the body cannot supply the right amount of energy from fat (due to lack of oxygen).

Squirrels in the diet before training will not be a source of energy, they are a source of amino acids for working muscles. As a result, immediately after exercise, protein synthesis in the muscles increases dramatically.

Fat in the diet before exercise should be absent, because it slows down the work of the stomach and the speed of digestion. Fatty food is longer in the stomach and can cause colic, nausea and belching during exercise.

The best dishes before training:
- poultry meat (turkey, chicken breasts) with coarse bread or rice,
- low-fat steak with potatoes,
- Omelette from egg whites with oatmeal.

Caloric content of food before exercise should be normal, as in other times. Bulk food (a large portion of salad or a bowl of soup) is best eaten an hour or two before the workout, so that she has time to digest, and the stomach is empty. More dense food (half a pot of porridge or cottage cheese) can be eaten 30 minutes to an hour before training.
If you train to build muscle mass, then 30 minutes before your workout, eat one large fruit with a low glycemic index (apple, pear, strawberry, or any other berries) and drink it down with a protein drink (preferably whey protein). The calculation of protein in this cocktail is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then in a cocktail (mixed with water) there should be 15 grams of protein.
Also 30 minutes before your workout, drink a glass of strong black coffee (with a sugar substitute, but not with cream) or very strong green tea. This will help the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells, so that the body can use it as a fuel. Thus, during a workout, you will burn more fat and less glucose, glycogen and amino acids. Fatigue in the process of training will come much later. The head will be better to think, and you will be able to train more intensively. The effect of coffee before workout lasts about 2 hours. Immediately before training it is better to eat nothing, since physical activity distracts from the digestive process (rhythmic contractions of the stomach in order to digest food). In extreme cases, if you are very hungry, you can drink a glass of protein shake or milk.

Drinking mode during exercise

The most important thing during training is to remember to drink! Already at 2% dehydration, training will be sluggish and ineffective. Do not focus on the feeling of thirst. Intense training suppresses the work of thirst receptors in the throat and digestive tract, so that by the time you want to drink, your body will already be dehydrated. In addition, with age, thirst sensors in the body lose their sensitivity. Adult people need to drink water, because it is necessary, and not because they want to.
If you notice symptoms of dehydration (two or more at the same time):
- feeling of thirst
- dry mouth,
- dry or even cracked lips,
- dizziness,
- tiredness
- headache,
- irritability,
- lack of appetite,
Immediately start drinking water and stop working out for a few minutes until the symptoms have passed.

Drinking mode Next: right before the start of the workout, drink a glass of water and drink a little every 15-20 minutes during the class. The amount you drink will depend on the amount of sweat. You need to provide hydration and even superhydration of the body during workouts.
If the workout lasts more than an hour, it is advisable to drink special sports drinks. With sugars from them about 30-60 g of carbohydrates per hour should come. More than 60 grams of carbohydrates during the workout will not absorb the body, and the workout productivity may decrease. Drink high-calorie drinks should be a little, sipping every 10 minutes. Sports drinks also contain beneficial electrolytes (salts) that the body loses with sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, and not store. It is safe to say that all purchased juices, even those sold with the mark "100% juice without added sugar", are diluted with water and contain mixed sugars. Orange juices most often contain beet sugar, apple juices contain corn syrup and inulin. The best juice is freshly squeezed orange, diluted with water in a ratio of 1: 1.

Food after exercise

It is necessary to eat immediately after training, preferably in the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then the exercise loses all meaning - as a result, NOTHING WORKS NOTHING, the fat will burn a little, that's all, but there will be no gain in strength, muscle density, harmony and metabolic rate. In the first 20 minutes after a workout, the body opens the so-called post-training (anabolic) window for the consumption of proteins and carbohydrates (but not fats). All that will be eaten during this period will go to the recovery of muscles and increase muscle mass, not a single calorie from food will go to fat. It is very important.
Carbohydrates after exercise is better to consume in liquid form from simple, high glycemic sources. You need to achieve a sharp jump in the level of insulin, with its anabolic and anti-catabolic (helping to increase muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high ratio of glucose to fructose. Consume about 1 g of carbohydrates from the juice per kilogram of an ideal weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), and a glass of cranberry juice - 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate foods that do not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after a workout you need to boot proteins. Best in the form of a protein powder drink. In this way, protein synthesis in the muscles after exercise will increase by 3 times (compared with fasting). So bring a bottle of protein powder and juice cocktail if you exercise outside the house and drink it all at once as soon as you stop training. The amount of protein from the powder should be 0.55 g per kilogram of ideal weight. If you can't drink protein shakes for some reason, rely on egg whites.
If you can eat within an hour after a workout, then choose any protein food, just calculate the right amount of protein. Your dose of protein foods can be determined very simply: it should fit in your palm. Since u nutrition after exercise There is only one important goal - to promote the growth of muscle mass as quickly and efficiently as possible - then fat in this meal should not be contained at all. Fat will slow the flow of carbohydrates and proteins from the stomach into the blood.
Protein foods should be lean, that is, if the chicken is breasts and not legs. If eggs, then only proteins. Beef and pork should be avoided, as they are always very fat, prefer veal. You also need to be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain at least 5% fat. The only exception is fatty fish (not fried!). It can and should be eaten as often as possible.
After a workout, for two hours, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and all chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen to the muscles and liver and using protein to repair muscles. So if you train in the morning, you endure 2 hours, and only then drink real strong coffee. A cup of coffee drunk before training should help you stay awake and energetic. If you cannot refuse coffee or tea at all, choose their decafinized counterparts.

Training and nutrition for weight loss

Drinking and nutrition regimen before and after workout for weight loss

If you want to lose weight, it is to lose weight, and not to build muscle, pull yourself up, etc., then:
- 5 hours before a workout, there is no protein,
- 3 hours before a workout is not at all,
- 30 minutes - 1 hour before the workout, stop drinking,
- during the training it is advisable not to drink,
- do not drink an hour after exercise,
- 3 hours after exercise is not.
The results will be tangible.

Two week fitness diet

Fitness diet involves five meals.

With an average calorie content of about 1400-1800 calories per day, this diet provides safe weight loss. An approximate fitness diet contains less fat, more carbohydrates and protein. With a diet you need to drink up to 2 liters of fluid per day. If even on the scales your weight increases, that's okay, then you lose fat and gain muscle. Relying entirely on the scales is not worth it. The main thing is how you look, looking in the mirror, and also about the changes can be judged by the clothes. If you can not eat strictly on a diet, then try to count calories consumed and choose the menu according to the calorie table, trying to eat the least fatty foods. If possible, do not take too long breaks in the diet, they contribute to body fat!

1st day
Breakfast: 2 eggs (1 yolk, 2 proteins), 100 g of oatmeal, 1 glass of orange juice, 50 g of low-fat cottage cheese.
The second breakfast: fruit salad, low-fat yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Snack: baked potato, low-fat yogurt.
Dinner: 200 grams of fish stew, salad, apple.

2nd day
Breakfast: 100 g of muesli, 1 cup of skimmed milk, 2 eggs, some fruit.
Second breakfast: 1 glass of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Lunch: low-fat yogurt, fruit.
Dinner: 150 g of fish, 1 cup of boiled beans, salad (can be with a low-fat salad dressing).

3rd day
Breakfast: 200 g of strawberries, 100 g of oatmeal, scrambled eggs from 2 eggs.
The second breakfast: a banana, 100 g of cottage cheese.
Lunch: 200 g of fish, 100 g of rice, salad.
Lunch: fruit, yogurt.
Dinner: 100 g of turkey, 1 cup of corn, salad.

4th day
Breakfast: 1 grapefruit, 100 g of rolled oats, 1 glass of milk.
The second breakfast: a banana, 100 g of cottage cheese.
Lunch: 150 grams of chicken, 50 grams of rice.
Lunch: 1 glass of vegetable juice, bran.
Dinner: 120 grams of beef, a cup of corn.

5th day
Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice.
Second breakfast: 1 glass of vegetable juice, 100 g of rice.
Lunch: pita, 100 g turkey, apple.
Lunch: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.

6th day
Breakfast: scrambled eggs, 100 grams of buckwheat, 1 glass of milk.
The second breakfast: cottage cheese, banana.
Lunch: 200 g of fish, 100 g of rice, salad, 1 glass of orange juice.
Lunch: baked potato, yogurt.
Dinner: 150 grams of shrimp, vegetable salad.

7th day
Breakfast: an apple, an omelet from 2 eggs, 100 grams of buckwheat.
The second breakfast, 100 g of cottage cheese, peach.
Lunch, 100 g of beef, mixed vegetables (corn, carrots, peas).
Lunch: yogurt, 100 g of rice.
Dinner: 150 g chicken, vegetable salad.

8th day
Breakfast: 1 grapefruit, 100 g of muesli, 1 cup of skimmed milk, 2 eggs.
The second breakfast: 70 grams of rice, 1 peach.
Lunch: 120 grams of chicken, salad, half pasta pasta, 1 glass of orange juice.
Tea time: yogurt, apple.
Dinner: 120 grams of beef, vegetable salad.

9th day
Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 glass of orange juice.
The second breakfast: banana, cottage cheese.
Lunch: 100 g of fish, 100 g of rice, peach, 1 glass of orange juice.
Lunch: yogurt, 50-100 g dried apricots.
Dinner: 200 g of fish, baked potatoes, vegetable juice.

10th day
Breakfast: 1 glass of blueberries, 100 g of oatmeal, scrambled eggs.
The second breakfast: 100 g low-fat cottage cheese, 50 g raisins.
Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice.
Snack: low-fat yogurt, orange.
Dinner: 100 g of fish, vegetable salad.

11th day
Breakfast: a slice of watermelon, 2 eggs, 50 grams of bran bread, 1 glass of orange juice.
The second breakfast: a banana, 50 g of cottage cheese.
Lunch: 100 grams of rice, 200 grams of squid.
Lunch: 150 g of fish, salad.
Dinner: 100 g of chicken, corn salad.

12th day
Breakfast: 1 glass of carrot juice, 100 g of oatmeal, scrambled eggs.
Second breakfast: 100 g of rice with raisins and dried apricots.
Lunch: 100 g chicken in a pita, salad.
Lunch: low-fat yogurt, apple.
Dinner: 120 grams of beef, 100 grams of broccoli.

13th day
Breakfast: grapefruit, 100 g of oatmeal, scrambled eggs.
Second breakfast: 50 g of cottage cheese, peach.
Lunch: 120 g of turkey in a pita, boiled corn cob.
Lunch: low-fat yogurt, apple.
Dinner: 150 grams of fish, vegetable salad.

14th day
Breakfast: 1 glass of orange juice, 2 eggs, 100 g of muesli, 1 glass of milk.
The second breakfast: a banana, 50 g of cottage cheese.
Lunch: 150 g chicken, green salad, 100 g rice.
Lunch: yogurt, peach.
Dinner: 150 g of river fish, vegetable salad.

UhThat diet is an exemplary example of how you can eat. Следует заметить, что все вышеупомянутые молочные продукты обязательно обезжиренные.Beef, chicken, turkey, fish, seafood - boiled or stewed (in extreme cases, if you eat not at home, grill). Watch also the amount of fruit eaten, give preference to citrus, green apples. It is advisable to use brown rice, natural juices.
Diet involves regular workouts!

The role of carbohydrates after exercise

Carbohydrates provide the body with energy. During the period after training in the body, there is a shortage of carbohydrates and muscle tissue began to collapse under the action of catabolic processes. It is advisable to eat fast carbohydrates. It is necessary to raise the level of insulin for the normal course of anabolic and anti-catabolic processes.

Depending on the intensity of your workouts and weight, the rate is 60-100 carbohydrates.

Carbohydrate Products

  • Buckwheat
  • Pic
  • Perlovka
  • Oatmeal
  • Hard Pasta
  • Bread, bran
  • Bananas
  • Fresh Juice
  • Honey (small amount)

The role of proteins after exercise

Protein shake best restores muscle after exercise. Add nutritional supplement BCAA 5-10 grams to food after exercise. BCAA contains 3 essential amino acids that are very useful for muscle fibers. Protein synthesis in muscles increases 3 times, if for the first time 20-30 minutes after the gym to consume protein foods.

The recommended rate of 20-30 grams of protein for 1 time after exercise.

Products containing proteins

  • Chicken fillet
  • Turkey fillet
  • Egg whites (boiled or scrambled eggs)
  • A fish
  • Seafood
  • Cottage cheese 0.5% fat
  • Lean meat
  • Protein dishes

Post-workout menu options

  1. Buckwheat with fish, salad with greens and green tea.
  2. Rice with chicken fillet, cucumber, tomato, onion, compote.
  3. Barley porridge with lean meat, radishes, carrots, juice from vegetables or fruits.
  4. Pilau, fresh vegetables, jelly.
  5. Pasta from durum with chicken, 1 apple, green tea with lemon.
  6. Cottage cheese 0.5% with sour cream 5%, oatmeal cookies with milk 0.5% fat.

Key recommendations after all exercise

Immediately after all physical exercise:

  • Creatine (Creatine) - for him the best time to assimilate - after the gym. Norm 3 grams to restore all processes.
  • Water - up to 900 ml to restore balance in the body.
  • BCAA (BCAA) - about 3-10 grams to protect the muscles from damage (catabolism) and enhance the anabolic process.
  • Glutamine - about 3-5 grams, is involved in the synthesis of muscle proteins, a source of energy, strengthens the immune system, helps to recover from physical exertion.

After 20-30 minutes (we will fix the information)

  • Carbohydrates - 50-90 grams, the preferred complex.
  • Proteins - 20-30 grams, of animal origin or protein shakes.

  • Sleep - take a nap 1 hour after the gym, only to benefit the recovery processes in the body.
  • At the end of the main workout, perform a hitch, calm your body.
  • Massage - improves muscle tone and blood circulation, improves mood.

Muscle building or losing weight

If your goal is to build muscle, then exercise and proper nutrition are required. Training in this case should be 4-5 times a week, with large weights and a small number of approaches. Particular attention should be paid precisely to the fact that work with weight should be built on the limit, i.e. The latter approach should really be the last, not so that you can lift weights 20 times, for example. Cardiovascular exercises should also be, but more in the form of a warm-up and a hitch, that is, not as intense as those who want to lose weight.

If your goal is to lose weight, then you need to work with small weights, 3 sets of 10-12 repetitions (for girls) at a good pace with minimal rest between sets.

If you want to lose weight

Immediately it is worth noting the moment that you can not train on an empty stomach in any case. The stomach is considered hungry if it did not eat for 8 hours. For example, immediately after waking up, you cannot practice without a light snack, you need to eat or drink plain water. Thus, you start the process of metabolism for burning fat.

For weight loss, after exercise you can not eat for 1 hour, just drink water. After 1 hour it is necessary to eat a balanced meal, consisting of proteins and carbohydrates. At the same time, carbohydrates should be useful, not chocolate, but brown rice, buckwheat, wholemeal pasta, cereals, bread, vegetables, etc. Protein - fish, chicken, egg whites, etc.

Just do not eat fat after exercise. And also do not drink caffeinated beverages.

“Carbohydrate” or protein window?

We often hear a carbohydrate, protein window, or simply “eat a banana, or else the muscles will go away”! And that scary word is catabolism! So many legends and myths spin around post-training food intake - do not count. Some people think that it is necessary to eat for half an hour, and it’s better to practice right away. So, you can often see a banana chewing in the dressing room after a workout or people with protein jars, a gainer, and so on. Others, on the contrary, suffer from hunger, waiting for some mandatory two hours for fat burning. Where is the truth then?

Arrange everything on the shelves. After training, you are really exhausted, the level of glycogen in the muscles is low (unless, of course, the exercise was heavy, and not in the "floor of the foot"). Yes, and appetite when leaving the room is always there, especially if it was a long cardio. This phenomenon is called carbohydrate window after exercise, which must be filled immediately after exercise.

Take care of your muscles, ladies and gentlemen!

Muscles are a heavy element of our body, which requires quite a large amount of energy for its normal functioning. If you are trying to increase the "meat", then the amount of calories for this is even greater.

Especially the muscles are hungry after exercise. So do not feed them - it means to give them a "shrink."

For jocks, this is a nightmare that they are trying to avoid, stuffing everything into themselves right after training. But ladies, refraining from eating for two or three hours or completely leaving the body without fuel for the whole night, usually consider that it is under these conditions that their kilograms will “hide”. And indeed, the weight will go. Only to a greater degree is not fat from the sides, but muscles. And this is clearly nothing good.

We will not go into much of the chemical processes of the structure of muscle tissue. But, it should be understood that for both men and girls adequate muscle mass is the only way to have beautiful forms and at the same time eat normally. After all, muscle - is the largest consumer of calories in the body. Consequently, the more of them, the more extensive the diet can be, without putting off the fat “depot”.

Muscles are the only way to have a beautiful figure and, if we stop feeding them, we rob ourselves.

From this it follows that muscle mass should be protected. But do not take it literally, in panic fearing to lose it. Eating on the bus, waking up at night for the night “dogor” cottage cheese - the whole thing passionate bodybuilders. For ordinary people, for us and you, who just want a toned body, this is a completely unnecessary “hassle” and “time to let go”.

However, eating after exercise is right.

So, we have already dealt with the fact that after the training we will definitely eat. Now there is a lot of questions: when, how much and, most importantly, what.

Bus feeders

If you live in a big city, you probably have often seen someone eating rice from a bowl, or stuffing it with a protein bar. This is usually accompanied by a frenzied, hungry look and not the most pleasant smells from that very bowl. To eat is, of course, the need of the body, but in half an hour your muscles certainly will not dissolve!

If you are not a bodybuilder and do not chase after every gram, then there is nothing to eat your lunch on arrival home. In extreme cases, you can drink a cocktail at the bar in the gym or eat an apple after a workout, and eat at home as soon as possible.

Want to look great - eat, only the food must be correct.

Now about lovely ladies who grow thin. Here the situation is no different. You can eat thirty or forty minutes after exercise. Worked out, got home, ate.

In general, you should not bother with carbohydrate or protein windows, and even more so to starve. Leave it all to professional athletes and live peacefully, without turning into bus eaters or half-frowning hungry creatures.

Proper nutrition: You portion, I - two

The amount of food consumed after exercise is not a fixed value. There is no such magic number that everyone needs.

Here three factors are important:

  • Your goals and total daily kalorazh volume
  • Workout time
  • The intensity of the training.

First of all, the meal should fit into the normal calories that you calculated to achieve your goals. Naturally, for a person who is losing weight, someone who is on the “mass” or on maintaining it will be different volumes. Build your food regimen so that there are enough calories for post-workout.

If you are trying to gain muscle mass, it is in your interest to feed your muscles as best you can. Therefore, food intake should be large and “quality” (to have proteins, fats and carbohydrates). If the purpose of losing weight, you will have to be content with a much smaller amount of food in order to simply support the existing muscles. In this case, the food after exercise for burning fat should be predominantly protein.

Secondly, consider the time of the training. If you study in the morning, then you can afford much more. If the workout is late in the evening, then dinner should be light. The closer the training to sleep, the “lightweight” should be eaten after it. And here the reason is precisely in the quality of sleep: with a full stomach, you will not sleep properly, and in the morning you will wake up tired.

Thirdly, look how intense the training was. If you are “killed” completely and barely crawled out of the hall, then your glycogen level is as low as possible. Here, an apple or a hundred grams of cottage cheese is clearly not suitable - it does not replenish muscle and liver stores. But with very easy training, such a meal may be enough.

Is cottage cheese the best friend of pitching?

For some reason, many people are used to eating cottage cheese after a workout, especially if it is in the evening. Yes, this product is rich in protein. But what is this protein? The name of him is casein and it falls into the category of slowly digestible.

That is, the amino acids from such a meal you get in 5-6 hours. So, the muscles until this time will starve. So the cottage cheese after training is not the best option, if the training is daytime.

Cottage cheese is an ideal product for a nightly meal, as casein protein contained in it will feed your muscles all night.

So what can you eat after training? In fact, there are many options if you think with your head. But there are some nuances. In particular, depending on your goals.

Protein for preservation, carbohydrates for growth

If you are trying to lose excess fat (fat, not muscle), then you need protein after a workout. It should be diluted with fiber in the form of vegetables. But complex carbohydrates are better to postpone until the morning. An example of such a meal could be chicken breast with stew, veal with salad. Late dinner will be a good option to eat fish or seafood. For example, a salad with tuna or calamari, lean baked white fish with steamed vegetables.

For a person gaining weight, you need to include in the post-workout meal not only proteins, but also carbohydrates. For example, porridge with meat and vegetables, pasta with mushrooms, fish with rice and so on. You can add simple coals in the form of fruits. If you want to gain dry muscle mass, then the consumption of fat after exercise is better to reduce to a minimum. Exclude cheeses, pork, and so on. Flour, pastry and the like is also better to postpone for breakfast.

Athletes have special needs

Nutrient timing makes sense if:

  • You train for endurance. You participate in high level competitions, every week you run many kilometers with high intensity. Then during exercise you can drink drinks with added proteins and carbohydrates (P + C).
  • You are a bodybuilder. Lift large weights and work on muscle growth, you want to gain weight. Sports drinks will also help.
  • You are preparing for a fitness competition. You train for hours on end. You want the percentage of body fat to be recorded using a single digit. Branched-chain amino acids (BCAA) that stimulate and preserve muscle fibers will help achieve this goal.

Diet is not for athletes

  • you train to improve your overall well-being and form,
  • you do not have far-reaching goals
  • you have no particular physiological needs,

... then you do not need a special strategy in nutrition. This is not to say that the regime is good or bad. It is only a tool to be able to handle.

Mode does not need office workers who have never engaged in physical culture and brought themselves to the pre-diabetes state, but need professionals.

In fact, only athletes can benefit from a tight nutrient schedule. The mode is not a magic wand, it will not have an instant effect on the well-being and appearance. Especially if you stick to it only from time to time.

To begin with, let's look at what happens in the body before, during and after exercise, and then we learn what to eat to get the maximum in each case.

Before training

Three hours before the exercises you need to eat something that will help:

  • stock up on energy
  • increase activity
  • protect against dehydration
  • maintain muscle mass
  • recover quickly.

SquirrelsEaten before exercise helps maintain or increase muscle volume, avoid muscle damage that is too strong, and fill the bloodstream with amino acids at a time when the body needs them most. It is important to all who improve health at the same time with the proportions of the body.

While you have not yet rushed to make a protein shake: protein before exercise is important, but the speed of its digestion is not so much affect the result. So any protein product eaten a few hours before a workout will have the same effect.

Carbohydrates provide fuel for long hours of workout and speed up recovery after intensive exercises, stimulate insulin production. They also preserve glycogen in the muscles and the liver, so that the brain receives signals of satiety, so that the body quietly spends strength on muscle growth.

Influence fat the quality of the upcoming workout is not confirmed. But they slow down the digestive process, which helps maintain a constant level of glucose in the blood and a stable state, and are involved in the absorption of vitamins and minerals that play an important role in any diet.

2-3 hours before workout

Eat a set meal and drink something non-nutritious (preferably plain water).

For men, lunch should consist of the following products:

For women, the composition is slightly different:

These are general guidelines that can be changed depending on your weight, goals, genetics, duration and intensity of the workout.

An hour before the workout

Some people prefer to eat something light just before exercise. One problem: the less time left before the start, the faster you need to digest food. Therefore, it is better to use something liquid type smoothies.

  • 1 scoop of protein powder,
  • 1 cup of vegetables (spinach is great for smoothies),
  • 1 cup of carbohydrate-containing foods (for example, bananas),
  • 1 teaspoon of fatty foods (nuts or flax seeds),
  • water or unsweetened almond milk.

Or a more tasty option:

  • 1 spoon of chocolate protein powder,
  • 1 cup spinach,
  • 1 banana,
  • 1 teaspoon peanut butter,
  • chocolate almond milk (without sugar).

Perhaps this is not worth mentioning, but before training you need to use only those products that do not irritate the stomach. Otherwise ... Well, you know what could be different.

Nutrient Needs During Training

List of nutritional goals during exercise: prevent fluid loss, provide immediate watering, increase activity, maintain muscle and recover quickly.

Receipt proteins saves from damage to muscle tissue, helps fast regeneration and increases the effectiveness of training in the long term. This is especially important if more than three hours have passed since the last meal. To maintain muscle, you need a little protein, 15 grams per hour. But this advice is relevant only for diligently practicing athletes who practice daily and under a varied program, or for athletes seeking to gain weight.

CarbohydratesEaten during training is a source of energy that will be used here and now. The result is activity and high recovery rate. Plus carbohydrates reduce the production of stress hormone (cortisol), and increase the hormones of happiness. But! Again, only the pros. How many carbohydrates do you need? Watching why. The maximum that during exercise can process the body is 60–70 grams. But if you mix carbohydrates with proteins, then 30–45 grams of the first will be enough for you.

Fat before and after training is good. But in the process they need to be abandoned because of the difficulties of digestion. Fats in combination with exercises give too high load on the stomach.

Nutrition during training: practice

Если вы работаете над собой меньше двух часов, то всё внимание нужно уделять поступлению воды, особенно если до и после тренировки вы правильно организовали питание. Спортивные напитки для занятий, не дотягивающих до двух часов, не нужны.

  • вы тренируетесь в жару и сильно потеете,
  • менее чем через восемь часов вас ждёт ещё одна тренировка,
  • вы работаете над набором массы,
  • you drink a few sips at the very end of the workout to support the energy.

If you spend more than two hours practicing in the heat, do not rely only on water. Otherwise, you risk critically reducing the level of sodium, which will cause heart failure.

Nutritional needs after exercise

  • recovery,
  • replenishment of fluid reserves
  • refueling,
  • muscle formation
  • improving endurance in the future.

Use squirrel after training leads to growth or at least maintain the amount of muscle tissue. Your blood still contains proteins from food eaten before your workout, so the rate at which a new portion arrives is not very important. This pushes us to the conclusion that quickly digestible proteins from protein powders are no better than normal food. But no worse. What do you like - choose for yourself. For speed and convenience, prepare a protein shake, and if you want a “real” meal, make a high protein dinner. For men, the rate is between 46–60 grams, for women - 20–30 grams.

Contrary to popular belief, it is not at all necessary to use refined carbohydrates and sugars to insulin release and rebuild muscles after a workout as soon as possible. In fact, a mixture of minimally processed carbohydrate-containing foods (whole grains, for example) and fruits will work better because it is better tolerated, helps maintain glycogen levels for about 24 hours and results in the next day you get more strength. Athletes who perform two difficult sessions for eight hours are, of course, the exception. For all others, a normal lunch and fruit is preferable.

Fat It is strictly forbidden to use after exercise: they slow down the absorption of nutrients. This is true, which in most cases no one needs. Since the rate of nutrient supply is not important, as we have already found out.

Immediately after training

The approach is the same as nutrition before workout: balanced food.

Approximate diet for men:

  • 2 cups of protein products
  • 2 cups of vegetables
  • 2 cups of carbohydrates
  • a teaspoon of fat,
  • non-caloric drink (water).

The approximate diet for women is exactly the same, just smaller in volume.

Sometimes after exercise, hunger does not occur. In this case, back to the smoothie.

Conclusion

There are no uniform recipes for food before, after and during training. This is obvious, and this has been said many times.

Nutrition always depends on individual conditions. A runner who weighs 70 kg cannot eat in the same way as a bodybuilder whose weight has passed over a hundred. They have different needs and different types of workouts. The duration of classes also dictates the conditions and needs of the recovery period. The same bodybuilder will change the power scheme when he starts preparing for the competition.

For us, people who do not see participation in a sporting event on the horizon, there is enough quality and varied food in which all nutrients, vegetables and fruits, vitamins and microelements, and antioxidants will be present in proportion. Such food will fill with energy, will give material for building muscles, relieve irritation and dramatically speed recovery. You can eat your usual meal or drink a smoothie. You can eat more or less depending on your feelings and preferences.

As for time, we have two hours before the workout and the same after. And the total amount of proteins, fats and carbohydrates that are consumed throughout the day, affects our body, mass, fat percentage and endurance much more than the mode adjusted by the clock.

How to eat before and after workout losing weight and not only.

You can get rid of excess fat only in one case - if you spend more calories per day than you consume.

However, there is a nuance: the consumption of calories should be sufficient for the normal functioning of the body.

In the case of a shortage of calories you will lose weight, but not for long: over time, your body will bring its metabolism in accordance with the amount of calories it receives, and the process of fat loss will stop. At the exit, your waiting for an even slower metabolism than it was. There will be the so-called mannequin syndrome: they eat like birds, but often can not lose fat due to the fact that they have: a) a slow metabolism, b) no muscles. Muscles themselves are very energy-intensive and a lot of calories are spent on their maintenance, even at rest.

In principle, if you follow the principle of “spend more than consume, but the second is within the normal range”, you will lose weight without even bothering about what and in what quantity you have before and after training.

If there is a desire to be confused, then this only optimizes the process of getting rid of fat reserves.

Nutrition before and after exercise depends on:

a) workout time
b) the type of training (strength or aerobic).

The most effective workout "weight loss" - in the morning on an empty stomach. At this time, glycogen stores are minimal, which means that you will draw energy from your own fat, which, in turn, will burn.

If for some reason you cannot train on an empty stomach (many, for example, feel dizzy), no problem: 30-40 minutes before a workout, eat something light but carbohydrate (coffee with a banana, tea with bread) .

If you exercise not on an empty stomach, but during the day, then an hour and a half before the workout, I recommend eating tightly complex carbohydrates (pasta, oatmeal, rice): they will give you energy for a long time. If before training you didn’t eat normally and you feel that your strengths are “at zero”, and training isn’t a hunt at all, then half an hour before training you can throw fast coals: banana with coffee, dried fruits. Fast carbohydrates are fast and fast-flowing. It will allow you to start training and finish to the "second breath", which will definitely open. It always opens, if you do not catch the word “peretren”, but you are far from it, sorry, far.

Now about the important thing - nutrition after exercise.

To be honest, I believe that nutrition before training can not bother at all. The main thing - do not overdo it with protein, from which you crawl around the hall with a sleepy fly. It turned out to throw macaroni or buckwheat in an hour and a half - well, no - no problem: eat a banana and go!

But what and when you eat after training is really important. There are a lot of "misunderstandings", starting with whether it is worth not to eat two hours after a workout, and ending with the closing of the anabolic "window".

Let's understand in order.

1) "Do not eat two hours after training."

This approach has the right to exist. Moreover, it is very effective, but only for those who are not concerned about body quality. If your goal is to lose fat and only, you really should not consume anything other than water. Why? In training, you start the mechanism of fat burning, which will be active for a couple of hours and after it. Simply put, you no longer exercise, but still lose weight. At this time, your body consumes its own fat as an energy source. In other words, fat "burns." If after a workout you throw food into yourself, that is, provide your body with an alternative source of energy, the fat burning process will stop. No, do not worry: after eating a workout, you will not negate the work done (of course, if you did not eat the whole goose). You just dropped exactly as much as you dropped in training, and in the next two hours you took energy not from your own fat, but from food.

The question arises: how much to eat after a workout, so as not to negate the work done, the purpose of which is to lose weight. Albeit not as intense as the one that could have been with two hours of post-training hunger strike.

Focus on half the calories from the spent, that is, if you burned 600 calories, then after a workout, throw in a 300.

What is the best for losing weight: “to be patient” for two hours, and then get greedy or throw half the calories spent right after the workout? Definitely - the second. You can “starve” only on the condition that after two hours food debauchery will not happen to you.

I repeat once again: two hours after a workout can not only be the lady who does not care about the quality of their muscles. Such women are and they also have the right to exist. I recommend them, if there are no medical contraindications, to train on an empty stomach and do not eat anything for two hours after training.

We understand with the rest.

2) “Carbohydrate window”: close - do not close.

If your goal is not only losing weight, but also the quality of muscles, then definitely - to close.

At the moment when for me it was in priority to jump from one size to another, I did not close it. Now I am very concerned about the quality of my body, and I naturally close it.

I recommend to close the anabolic window from the 60x40 calculation, depending on the type of training: 60 percent of the protein and 40 percent of carbohydrates after the force, and vice versa after aerobics.

How to eat those who do not conduct separate aerobic training, but as I complete the strength training with a 20-minute cardio session? Adhere to the ratio in favor of protein. "Window" must be closed within half an hour after a workout.

Now - that should not be consumed after exercise:

Fat inhibits the entry of proteins and carbohydrates from the stomach into the blood, so watch out for the fat content of protein foods that you consume after exercise. Everything should be as fat free as possible. No isolate on 2.5% milk, no 5% cottage cheese.

Caffeine makes it difficult to reload glycogen to the muscles and the liver and take protein to restore muscles, therefore, after a workout, eliminate everything that contains caffeine: coffee, tea, cocoa, chocolate and everything with its flavor. Even chocolate protein is better not to mention coffee, which you can indulge yourself only two hours after the workout.

Those who are satisfied with their percentage of fat can load up as many calories as they have spent, but only protein and carbohydrate in percentage, depending on the type of exercise.

Pin
Send
Share
Send
Send

lehighvalleylittleones-com