How to eat before and after workout
So, today let’s talk about how to eat before and after exercise in order to lose weight and to build muscle.
Let’s start with building muscle.
If your goal is to build muscle, workout and proper diet is required. Training in this case should be 4-5 times a week, with large weights and small number of approaches. Special attention should be paid what you work with weight should be based on the limit, i.e., the latter approach should
really be the last, not so that you have 20 times can raise the dumbbell, for example. Cardio activity should be, but more in the form of warm-UPS and cool-downs, i.e. not as intensive as those who want to lose weight.
About the power situation is this:
Before exercise for 15-30 minutes, you must drink a protein shake and eat a piece of fruit.
Many people prefer to train in the evenings. So the question is: how to eat after a workout, in this case, it is also very relevant. Most guidelines on nutrition say that at the end of the day you need to eat less. To reduce the amount of carbohydrates, to reduce the percentage of fat in the body. However, if you are training, all of these principles are not applicable. So you need after a workout to replenish energy reserves in the muscles, you still need nutrients to recover.
It should be noted that immediately after a workout, 20-30 minutes should be abundant intake of protein and carbohydrate food. At this time in the body opens the metabolic window when the body is active consumption of protein and carbohydrate foods, for muscle recovery. Thanks to what will happen muscle growth, otherwise, the muscles will be destroyed.
Optimum nutrition after a workout is a protein shake and cottage cheese, as it is considered the most easily digested proteins, in contrast to, for example, from meat. On the digestion of meat the body will spend a lot of time and effort, and after him the training you need to get protein and simple carbohydrates. The body needs a lot of protein and carbs at this time, but he can digest, because the critical state it will be quickly processed and nothing is stored in fat, will all take to rebuild muscles. In any case, after a workout, don’t eat fat and don’t drink caffeinated drinks (tea, coffee…), because caffeine interferes with the operation of the glycogen and prevent muscle recovery.
Only we must remember that such post-workout nutrition calculated only on workout aimed at muscle growth, because many are engaged in endurance, fat burning, etc.
After dinner, something must be done about it and after some time to go to sleep. So you will not gain excess fat because metabolism is accelerated after the training, but proteins and carbohydrates are going to replenish stocks.
If you want to lose weight.
It is worth noting that to train on an empty stomach is not in any case. The stomach is considered to be hungry if he did not eat food for 8 hours. For example, immediately after waking up it cannot be done without a light snack, you must eat or drink plain water. Thus, you start the process of metabolism for burning fat.
The better to eat before training?
15-20 minutes before a workout, you can eat yogurt (natural) and fruit, after which you can exercise 30 to 60 minutes at an intense pace, or 1-1,2 hours on medium intensity, which includes stretching, cardio and strength training.
After training you can’t eat within 1-2 hours, only drink water. But to eat 1-2 slices of bread. After 1-2 hours you need to eat a balanced meal consisting of protein and carbohydrates in a ratio of 4:1 (carbs. the proteins). Thus, carbohydrates should be useful, not chocolate, and brown rice, buckwheat, wholemeal pasta, cereals, bread, vegetables and Protein etc. – fish, chicken, egg whites, etc. Just do not eat fat after a workout. And also you should not drink caffeinated drinks.