You rallied and decided to start leading.sports lifestyle? This is a commendable initiative, and the main thing now is to observe the regularity of the chosen workouts. If this is an exercise in the gym, then a personal trainer will help you choose a set of exercises to achieve certain goals. If these are group lessons, then your task is to carry out movements conscientiously and not to tinker. However, in addition to the sports process itself, nutrition before and after training is of great importance. After all, you go to the hall to "build" a beautiful body, right?
First, we eat, then we run ... or we carry the barbell!
Food is the building material of our body.She can become our friend and ally on the way to the ideal figure, or she can be an enemy on the way. Let's see how nutrition before exercise affects the results we show in class.
The first thing that food should provide is enough energy for physical activity. You do not want to die of fatigue and lack of strength during training?
Energy gives us complex carbohydrates, and proteinshelp prolong the feeling of satiety for a long time. In order not to feel hunger, but also not to jump-run with a full stomach, you need to eat 1.5-2 hours before class. It can be porridge on water with vegetables, scrambled eggs with whole-grain bread, pasta, natural yogurt and fruits - that is, foods that are rich in carbohydrates and proteins with minimal fat content.
When planning a meal before exercise, consider andcharacter classes. If you are going to the gym for strength exercises, then half an hour before they can additionally drink a protein shake or eat some cottage cheese. This is necessary so that the amino acids in the body are immediately used for protein synthesis and muscle growth. Immediately before aerobic exercise, it is better not to eat anything, just drink a little water. By the way, you need to replenish the liquid reserves during the training process.
To eat or not to eat is the question!
Вы успешно и продуктивно отзанимались в зале и, coming home, felt a slight feeling of hunger. What to do? Do I have to eat right after a workout or should I wait? Again, it all depends on your goals.
Want to build muscle - eat forfirst 20-30 minutes after class. The fact is that during this period catabolic processes begin (active destruction of muscles), which contradicts your desires. To work in the gym were not in vain, you must definitely eat easily digestible protein (egg, for example) and fast carbohydrates. With the first everything is clear, but why carbohydrates? They contribute to the development of anabolic hormone insulin, which prevents the development of destructive processes in the muscles. It is also useful to drink milk after a workout, because it contains casein and whey, contributing to the rapid recovery of muscles.
If, however, to increase the mass is not in your plans, butcherished dream is a thin taut figure, then during the first hour after a workout it is better to give up eating and then eat something light and non-greasy. It must be slow carbohydrates and protein. A great option - lean fish or white chicken meat and vegetable garnish.
As you can see, nutrition before exercise and after it differs depending on the type of physical activity, as well as the goals that we pursue when going to the gym.
Summing up, we can formulate the following rule:food before exercise should be in any case, preferably - a couple of hours before class. After strength exercises, you need to eat for half an hour (fast-digesting proteins + carbohydrates), and after aerobic exercise - not earlier than in an hour (low-fat proteins + complex carbohydrates). Eat right and achieve your goals!
