Organize proper nutrition before and after training

You gathered with strength and decided to start a sporting lifestyle? This is a commendable initiative, and the main thing now is to observe the regularity of the selected training. If this is an exercise in the gym, then a set of exercises to achieve certain goals will help you choose a personal trainer. If it is group lessons, then your task is to carry out movements on the conscience and not hack. However, in addition to the sports process itself, nutrition is important before and after training. After all, you are going to the hall to "build" a beautiful body, right?

First - eat, then - we run ... or we carry a bar!

Food is the building material of our body. She can become our friend and ally on the way to an ideal figure or be an enemy standing in the way. Let's see how nutrition prior to training affects the results that we show in the lesson.

The first thing that food should provide is sufficient energy for physical activity. You do not want to die of fatigue and lack of energy during training?

Energy is given to us by complex carbohydrates, and proteins help to prolong the feeling of satiety for a long time. In order not to feel hungry, but not jump-run with a full stomach, there is a need for 1,5-2 hours before classes. It can be a porridge on the water with vegetables, an omelet with whole wheat bread, pasta, natural yogurt and fruits - that is, foods rich in carbohydrates and proteins with a minimum fat content.

When planning meals prior to training, consider the nature of the classes. If you are going to the gym for strength training, then half an hour before they can additionally drink a protein cocktail or eat a little cottage cheese. It is necessary to ensure that the amino acids supplied to the body are immediately used for protein synthesis and muscle growth. Just before aerobic exercise, it is better not to eat anything, but only to drink some water. By the way, you need to replenish the supply of liquid and during the training process.

Eating or not eating - that's the question!

You successfully and productively took a detour in the hall and, having come home, felt a slight feeling of hunger. What to do? Do I have to eat right after the workout or is it worth the wait? Again, it all depends on your goals.

Want to build muscle mass - eat for the first 20-30 minutes after classes. The fact is that during this period, catabolic processes begin (active muscle destruction), which is contrary to your wishes. To work in the gym was not in vain, you must necessarily eat easily digestible protein (egg, for example) and fast carbohydrates. With the first, everything is clear, but why carbohydrates? They contribute to the production of an anabolic hormone of insulin, which prevents the development of destructive processes in the muscles. It is also useful to drink milk after training, because it contains casein and whey, which contribute to the rapid recovery of muscles.

If you build up the mass is not in your plans, and the cherished dream is a thin fit figure, then within the first hour after training from eating it is better to refuse, and then eat something light and lean. It should be slow carbohydrates and protein. An excellent option - lean fish or white chicken meat and vegetable garnish.

As you can see, the food before and after training differs depending on the type of physical activity, as well as the goals that we pursue when going to the gym.

Summarizing, you can formulate this rule: food before training should be in any case, preferably - a couple of hours before classes. After strength exercises, you need to eat for half an hour (quickly digested proteins + carbohydrates), and after aerobic exercises - not earlier than an hour (low-fat proteins + complex carbohydrates). Eat right and achieve your goals!