Health & Beauty Fitness and Sports
Starting to train in the gym, you need to understand that at the same time you have to change your entire lifestyle, including nutrition.If you want to get a good result in the shortest possible time, it is necessary to pay attention to what you eat and drink before, during and after workouts.
Nutrition before, during and after workouts
During training, which is logical, the stomach should be almost empty, but the body must have enough energy to withstand the load in the gym.Therefore, the last hearty meal should be 2-3 hours before training.If you are very hungry just before a workout, you can only have a light meal.
So before exercise to eat something rich in carbohydrates but low in fat and protein.During loading the body spends a tremendous amount of energy, so you need a large amount of carbohydrates.Proteins supply amino acids to working muscles, developing them.Many women are afraid that if they go to the gym, the "shake" and will look like bodybuilders.
believed that after exercise can not eat for 2-3 hours.It all depends on the results you want to achieve.If you need to build muscle, you need to have the first 20 minutes after exercise.Food should be rich in protein.If your main goal - to lose weight, it is better to wait for food.In the first hour after exercise the fat will be burned actively.For the most effective weight loss is not recommended for an hour after your workout.The main thing - do not torture yourself.After training is very hungry, and that's fine.The body requires replenish spent energy.Again, you need to eliminate fatty foods.Fats slow the digestion process, so proteins and carbohydrates are digested worse.Replenish energy, you can use food rich in carbohydrates but poor in fats - bread, rice, pasta, fruits and vegetables.From protein food fit chicken breasts and egg whites.Because fatty foods you can eat only fat fish (sturgeon, beluga, stellate sturgeon, trout, herring, mackerel, halibut).It is not only not harmful, it is recommended to eat as often as possible.
drinks and water before, during and after workouts
Let's start with the fact that modern man in general drink too little.Favorite drinks - coffee, tea and soda.Coffee and tea not only saturate the body fluid, but on the contrary, it is output from the body.Sometimes girls before training drink a cup of coffee to cheer.It can not be done.Caffeine provides temporary effect, increases the energy for a short period of time.Then come into play reverse process, the body becomes sluggish, there is a feeling of fatigue.Carbonated beverages contain such a large amount of sugar and various chemical additives that their drink is not recommended.And, of course, it makes no sense to them to drink a day training.Carbon dioxide getting into the intestine, can cause discomfort and swelling during exercise.
From our usual drinks you can drink only green tea.This does not mean that the rest of you have to give.Just try to cut down on training days drinking coffee, black tea, and lemonade or completely abandon them.
What can we drink?The best option - it is a pure non-carbonated water.Also suitable freshly squeezed juices.Athletes are very fond of orange juice diluted with water in a ratio of 1: 1.Buy juice boxes in banks and is not recommended.Even in so-called 100% -x juices have sugar beet and preservatives.The gyms are usually sold fresh juices.There you can see the special sports drinks - protein shakes, etc.If your main goal - to lose weight, you should not ignore them.They are designed primarily for athletes whose goal - to build muscle.
before exercise can drink plain water, cranberry, grape or orange juice.Glass beverage to drink right before exercise.
During exercise drink for every 15-20 minutes.Usually people guided by a sense of thirst.However, it occurs when the body is already slightly dehydrated, and it's bad for normal metabolism and fat burning.Thinner people are advised to stop drinking for half an hour before exercise and to refrain for one hour.
Clean drinking water - is the best drink to quench your thirst.Daily should drink at least 1.5 - 2 liters of water, depending on the body weight.During training, the fluid leaves the body quickly.Therefore, its stocks need time to replenish.
For two or three hours before exercise you need to drink at least 450 ml of water.Depending on the weather, this amount can vary.In extreme heat or cold will need to drink about 700 ml.In cold weather, the body, as in the heat, at an elevated temperature, and loses water faster.