Nutrition after exercise is especially important for those who are seriously involved in sports.Proper diet enhances the effect of the training.Incorrect menu, on the contrary, weaken it and reduce your effectiveness.
Can I eat after a workout?
After training a must-have.It should comply with certain rules:
- When you pumped relief muscles, milk should not be consumed.A high percentage of insulin immediately detrimental to the relief.
- If you have a lot of fat, then after school, eat one pure protein.The figure in the standard format needs transoms muscle tissue.For this purpose we introduce a diet of 40% protein and 60% carbohydrate meal.
- 3 hours. Before class the stomach should not be full.It is necessary for ease of training.Carbohydrates with vysokoglikemicheskim index drink at the end of training as a source of energy.Their goal - to raise the level of insulin.Hormone contains useful properties.If the body does not receive the necessary amount of insulin, after classes begin the destructiv
- Estimated number of carbohydrate foods 60 - 100 gr.K necessary carbohydrate foods include honey, pasta, bananas, cereals, bread, bran, fruit juice.
- carbohydrates after strength training do not go into body fat, about 6 hours.
- matters is the quality and quantity of carbohydrate foods for 24 hours.Immediately after classes are advised to use a cocktail of proteins with a protein containing the BCAA or replace a portion gainer.Due to their three-fold increase in the synthesis of protein in muscle tissue.Protein composition affects the amount of insulin secretion and restores muscle.
- during 2h.after school do not take caffeinated products: chocolates, tea, coffee.Otherwise, the caffeine will prevent the development of insulin, making it difficult getting into glycogen in the liver and muscle.If the training is scheduled for the evening, snack 2 hours before it.After class, take a portion of the protein in a complex 30 c.You can substitute for the lack of such 20 gr.casein protein.Supplements of protein substitute 200g.fat-free yogurt.
What you can not eat after a workout?
need to eat immediately after school, in the first 20 minutes.If you forbid yourself to eat for 2 hours, then the meaning of training disappears.There will be working out of adipose tissue, but the feeling gains strength, a slim figure and a fast metabolism will occur.In the first 20 min.after playing in the human body anabolic window appears.During this period, take proteins and carbohydrates, but in any case not even fat pischuchtoby 1 calorie to hit the fat.Eaten need to rebuild muscle tissue, as well as weight gain.This is a very important point.If you do not eat after exercise, it is a risk, put yourself heart.
Nutrition after exercise for weight loss
Balance the balance in the body and can only lose if the number of calories consumed exceeds the food.However, their number should be kratnoneobhodimoy energy for your physical well-being normal.If there is shortage of weight in calories, the weight loss will be equal to the short term.This is the case with the models.They hardly eat, fat cells but can not escape because of the lack of flow and slow muscle metabolism.Gains in muscle mass should spend enough calories, even if you are not training.Power to work and when depends on factors such as:
- duration of training
- load classes - aerobics or weight training
considered most productive classes in the morning, when you do not yet eat.The share of glycogen in the body is low in the early hours, then at gunpoint fat.They have the body and will take energy for loads.But we girls often suffer vegetative - vascular dystonia.Dizzy, dark eyes and a state close to fainting.What can there be training.But the more and better you train, the better the condition of the body.You feel much stronger, gradually pass dizziness, heart rhythm to normal.
If training will be held during the day, then take 1.5 hours to eat complex carbohydrates.Such as: oatmeal, rice pudding and pasta from durum wheat.Always help a fruit like a banana.A pair of fruits will give strength for further studies.The training there is the term "second wind."During the occupation, it always will be, adding strength.
Argued that after exercise can not eat right away.However, there are people coming this way.Oddly enough, but they do lose weight.Most likely, such a process depends on the characteristics of the organism as a whole.Do not be afraid to eat, the energy of such exercises is a must.If you are striving for weight loss, exercise to exhaustion and do not eat food, you threatened with exhaustion and weakness with nausea.Do not drive yourself to the extreme - perhaps this is the main rule.
- Sports nutrition for muscle growth
- Sport diet for weight loss
enter into the rhythm of training gradually, slowly.All Organize, analyze your body.Write a schedule, stick to it.It is also helpful to keep a diary during training, where for days, hours, recording products, the use of the day.Thus, you will be able to bring yourself to a healthy diet formula, connecting with effective employment.Learn and listen to your body.Do not follow fashion if, instead of simulators in the gym, like ballet.Any activity, whether it's aerobics or strength training should be fun from the process.
Each girl aspiring to lose weight, cope with the training process.Nutrition plays perhaps the key role.It includes fruits, red fish, black bread, juice, boiled meat and healthy green salads.Thanks to him, the body will be fit, slim, normal sleep.You will prefer to spend more time in the air than on the computer.