Eating before exercise , after exercise
Fitness / / March 25, 2016
Eating before and after exercise
Today you go to the gym!Someone is looking forward to this event and am preparing for it, carefully collecting the form, putting on another day gatherings with friends in a cafe cook dinner households, and by the end of the day quickly turns off the computer and runs to the nearest sports club.The other sees it as a necessity to maintain the image of the active person or as a fashionable habit learned from his childhood spent at the training camp.But for all those who plunged head and all other parts of the body in the world of fitness and a healthy lifestyle, it is primarily the result of what they see in the mirror after hours pereshagivaniya step through or swim in the pool.Unfortunately, not always the desired effect of training is noticeable.After all, many people forget that the active pace of life requires special treatment and composition of food.
Eating before a workout
So, diet to training necessary:
- fat (or no more than 3 grams).
Carbohydrates in the diet to training are necessary in order to ensure that muscle and brain energy.During training 'fuel' is burned very quickly, and you need it to be glycogen, as the fat of the body may not deliver the desired amount of energy (due to lack of oxygen).
Protein in the diet to training will not be a source of energy, they are a source of amino acids to working muscles.As a result, immediately after training protein synthesis in the muscles increases sharply.
Fat in the diet before training should be absent, because it slows down the stomach and digestion speed.Fatty food is in the stomach longer and can cause cramps, nausea and belching during workout.
best pre-workout meals:
- bird meat (turkey, chicken breast) with a coarse bread or rice;
- low-fat steak and potatoes;
- scrambled eggs with oatmeal proteins.
caloric intake prior to exercise should be routine, as well as at other times.Bulk food (a large portion of salad or bowl of soup) better to eat for one or two hours before training, so she had time to digest and the stomach emptied.More dense foods (poltarelki cereal or cottage cheese), you can eat in 30 minutes, one hour before the workout.
If you are training to build muscle, then 30 minutes to workout eat one fruit of large size with a low glycemic index (apples, pears, strawberries or any other berries) and wash down his protein drink (the best of the whey protein).Calculation of protein in the following cocktail: 0.22 g whey protein per kilogram of body weight.For example, if you weigh 68 kg, in cocktail (kneaded water) should be 15 g protein.
also 30 minutes before exercise, drink a cup of strong black coffee (can be a sweetener, but not cream) or very strong green tea.This will help the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells that the body can use it as a fuel.Thus, during exercise you burn more fat and less glucose, glycogen, and amino acids.Fatigue during exercise occur much later.The head will think better, and you will be able to train more intensively.The effect of coffee before a workout lasts about 2 hours.Immediately before training it is better not to eat anything, because physical activity detracts from the digestion process (rhythmic contractions of the stomach to digest food).In an extreme case, if you are very hungry, you can drink a glass of protein shake or milk.
drinking regime during training
The most important thing during training - it does not forget to drink!Even at 2% dehydration training is sluggish and ineffective.Do not be guided by the sense of thirst.Intensive training inhibit job thirst receptors in the throat and digestive tract, so that by the time when you are thirsty, your body is already dehydrated.Furthermore, thirst sensors in the body age lose their sensitivity.Adults need to drink water, because they have to, not because they want to.
If you notice symptoms of dehydration (two or more at a time):
- dry mouth,
- dry or chapped lips,
- lack of appetite,
immediately begin to drink water and stop exercising for a few minutes until the symptoms pass.
drinking mode is as follows: Just before the start of exercise, drink a glass of water and during lessons drink a little bit every 15-20 minutes.The amount of alcohol consumed will depend on the amount of sweat.You need to provide hydration and even supergidratsiyu the body during exercise.
If exercise lasts more than an hour, then it is advisable to drink a special sports drinks.With sugars of them should come about 30-60 grams of carbohydrate per hour.More than 60 grams of carbohydrates the body assimilates during training and exercise can decrease efficiency.Drink high-calorie drinks to be a little, sipping every 10 minutes.Sports drinks also contain useful electrolytes (salts) that the body loses through sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, not shop.We can say with certainty that all the juices are purchased, even those that are sold with a mark "100% juice with no added sugar", diluted with water and admixed contain sugar.Orange juice often contain sugar beet, apple - corn syrup and inulin.The best juice is fresh squeezed orange, diluted with water at a ratio of 1: 1.
Eating after a workout
There should be immediately after exercise, preferably in the first 20 minutes.If you refrain from eating for 2 hours after the end of training, the exercise loses all meaning - as a result of NOTHING Train bit burn fat and all, but gains in strength, muscle density, harmony and metabolic rate will be.In the first 20 minutes after a workout in the body open so-called post-workout (anabolic) window for the consumption of protein and carbohydrates (not fat).All that will be eaten during this period will go to muscle recovery and muscle growth, not a single calorie of food will not go to fat.It is very important.
carbohydrates after exercise is best consumed in liquid form from simple vysokoglikemicheskih sources.You need to get a sharp rise in insulin levels with its anabolic and anti-catabolic (helps build lean muscle tissue) properties.The best types of cranberry and grape juice, because they have a high ratio of glucose to fructose.Consume approximately 1 gram of carbohydrates of juice per kilogram of ideal body weight.A glass of grape juice contains 38 grams of carbohydrates (155 calories), and the glass of cranberry - 31 grams of carbohydrates (115 calories).You can also eat any carbohydrate food that does not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables and so on. D.).
In addition, immediately after training need to boot proteins.Best protein beverage in the form of powder.In this way, the protein synthesis in the muscles after exercise 3 times increase (compared to fasting).So take a bottle with a cocktail of protein powder and juice, if you exercise outside the home, and drink it all at once, as soon as the stop exercising.The amount of protein powder should be 0.55 g per kilogram of ideal body weight.If you can not drink protein shakes for some reason, rely on egg proteins.
If you can eat for an hour after the workout, choose any protein foods, simply calculate the right amount of protein.His dose of protein foods can be determined very simply: it must fit in the palm of your hand.Since food after a workout there is only one important goal - to quickly and effectively to gain muscle mass, - the fat in the meal should not be contained at all.Fat intake slow carbohydrates and proteins from the stomach into the bloodstream.
Protein foods should be low-fat, ie, if the chicken -.. The breast, not the legs.If eggs, only proteins.Beef and pork should be avoided, as they are always very fatty, prefer veal.You should also be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain not less than 5% fat.The only exception is oily fish (not fried!).It can and should be eaten as often as possible.
After training for two hours, it is desirable to eliminate anything that contains caffeine, coffee, tea, cocoa and chocolate all (even protein powder with chocolate flavor).The fact that caffeine interferes with insulin operation and thus interfere with your body restart and glycogen in liver and muscle protein use for muscle repair.So if you exercise in the morning, suffering 2 hours, and then to drink a real strong coffee.A cup of coffee drunk before exercise to help you stay fresh and energetic.If you absolutely can not give up coffee or tea, choose their dekafinizirovannye counterparts.
training and nutrition for weight loss
drinking and diet before and after training for weight loss
If you want to lose weight, it is to lose weight, not gain muscle, tightened, and so on. E.,then:
- 5 hours before exercise is not a protein,
- 3 hours before exercise is not at all,
- 30 minutes - 1 hour before exercise to stop drinking,
- during a workout it is advisable not to drink,
- hour afterworkout drink,
- 3 hours after the workout is not.
results will be tangible.
two-week fitness diet
Fitness diet involves five meals.
When calories an average of about 1400-1800 calories a day, such a diet provides a safe weight loss.Approximate fitness diet contains little fat, more carbohydrates and protein.With a diet you should drink up to 2 liters of fluid a day.Even if on the scale your weight will increase, do not worry, it means that you lose fat and muscle are typing.Relying entirely on the scale is not worth it.The main thing is how you look, look in the mirror, and changes can be judged by their clothing.If you can not eat strictly on a diet, try to count calorie intake and choose the menu according to the table calorie, trying to eat less fatty foods.If possible, do not make too big breaks in the diet, they promote body fat!
Menu fitness diet
Breakfast: 2 eggs (1 yolk protein 2), 100 grams of oatmeal, 1 cup of orange juice, 50 g of fat-free yogurt.
Lunch: fruit salad, low fat yogurt.
Lunch: 100 g of cooked chicken, 100 grams of rice, green salad.
Snack: baked potato, fat-free yogurt.
Dinner: 200 g of steamed fish, salad, apple.
Breakfast: 100 grams of cereal, 1 cup of skim milk, 2 eggs, some fruit.
Lunch: 1 cup of carrot juice, 50 g of cottage cheese.
Lunch: Chicken salad (150-200 g of meat), 1 potato, apple.
Snack: low fat yogurt, fruit.
Dinner: 150 grams of fish, 1 cup of cooked beans, lettuce (it is possible with low-fat salad dressing).
Breakfast: 200 g strawberries, 100 grams of oatmeal, scrambled eggs 2.
Second breakfast: a banana, 100 g of cottage cheese.
Lunch: 200 grams of fish, 100 grams of rice, salad.
Afternoon snack: fruit yogurt.
Dinner: 100 grams of turkey, 1 cup corn, salad.
Day 4 Breakfast: 1 grapefruit, 100 g of rolled oats, 1 cup of milk.
Second breakfast: a banana, 100 g of cottage cheese.
Lunch: 150 grams of chicken, 50 grams of rice.
Snack: 1 glass of vegetable juice, bran.
Dinner: 120 grams of beef, a cup of corn.
Breakfast: peach, 100 g oatmeal, scrambled eggs, a glass of juice.
Lunch: 1 cup vegetable juice, 100 grams of rice.
Lunch: pita, 100 grams of turkey, apple.
Afternoon snack: lettuce, 100 g of cottage cheese.
Dinner: 100 grams of chicken, salad.
Breakfast: scrambled eggs, 100 g of buckwheat, 1 cup of milk.
Second breakfast: cottage cheese, banana.
Lunch: 200 grams of fish, 100 grams of rice, salad, 1 glass of orange juice.
Snack: baked potato, yogurt.
Dinner: 150 grams of shrimp, vegetable salad.
Breakfast: apple omelet 2 eggs, 100 g of buckwheat.
second breakfast;100 g of cottage cheese, peach.
Lunch;100 grams of beef, mixed vegetables (corn, carrots, peas).
Snack: yogurt, 100 grams of rice.
Dinner: 150 grams of chicken, vegetable salad.
Breakfast: 1 grapefruit, 100 grams of cereal, 1 cup of skim milk, 2 eggs.
Lunch: 70 grams of rice, 1 peach.
Lunch: 120 g chicken, salad, pasta poltarelki, 1 glass of orange juice.
Snack: yogurt, apple.
Dinner: 120 grams of beef, vegetable salad.
Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 cup of orange juice.
Second breakfast: a banana, cheese.
Lunch: 100 grams of fish, 100 grams of rice, peaches, 1 cup of orange juice.
Snack: yogurt, 50-100 g of dried apricots.
Dinner: 200 grams of fish, baked potatoes, vegetable juice.
Breakfast: 1 cup of blueberries, 100 grams of oatmeal, scrambled eggs.
Second breakfast: 100 g fat-free cottage cheese, 50 grams of raisins.
Lunch: 100 grams of chicken, baked potato, 1 cup of vegetable juice.
Snack: low fat yogurt, orange.
Dinner: 100 grams of fish, vegetable salad.
Breakfast: a slice of watermelon, 2 eggs, 50 g of bran bread, 1 cup of orange juice.
Second breakfast: a banana, 50 g of cottage cheese.
Lunch: 100 grams of rice, 200 grams of squid.
Snack: 150 g of fish, salad.
Dinner: 100 grams of chicken, salad of corn.
Breakfast: 1 cup of carrot juice, 100 grams of oatmeal, scrambled eggs.
Lunch: 100 grams of rice with raisins and dried apricots.
Lunch: 100 g chicken in pita bread, salad.
Snack: low fat yogurt, apple.
Dinner: 120 grams of beef, 100 grams of broccoli.
Breakfast: grapefruit, 100 grams of oatmeal, scrambled eggs.
Lunch: 50 g of cottage cheese, peach.
Lunch: 120 g turkey in pita bread, boiled corn on the cob.
Snack: low fat yogurt, apple.
Dinner: 150 grams of fish, vegetable salad.
Breakfast: 1 cup of orange juice, 2 eggs, 100 grams of cereal, 1 cup of milk.
Second breakfast: a banana, 50 g of cottage cheese.
Lunch: 150 grams of chicken, lettuce, 100 grams of rice.
Snack: yogurt, peach.
Dinner: 150 g of fresh-water fish, vegetable salad.
E that diet - an exemplary example of how you can eat.It should be noted that all of the above low-fat dairy products necessarily.Beef, chicken, turkey, fish, seafood - boiled or stewed (in an extreme case, if you do not eat at home, grill).Watch out also for the amount of fruits eaten, preference was given to citrus, green apple.Figure desirable to use brown and juices - natural.
diet involves regular exercise!