Fundamentals of nutrition for power and aerobic training. Nutrition in weight training for weight loss

1. Type of training_ - aerobic or anaerobic
  2. Your desired result from training.

Lose weight, aerobic workouts

If your goal is to lose weight, getting rid of excess fatty deposits, then you should forget about delicious cocktails immediately after training.
  When aerobic training  (that is, aimed at burning fat) about 20 minutes after the start of the exercise, you have a kind of feeling of heat - it starts to burn up your fats. They give off the warmth that you feel. This is a very rough, but understandable scheme. Approximately in 20-30 minutes after the beginning of aerobic training, glycogen reserves - simply put - the sugars accumulated during the day, end, and the body does not take anywhere from the easiest and fastest energy. Then to get one, he starts using proteins and fats. The first is not good. and the second is just wonderful. 30 minutes after the start of training, the body already burns more fat than carbohydrates. This means that "the process has gone" - you start to lose fat mass. Your training should be no less than 40 minutes. But even after you finish training, the process of prevailing fat burning will continue for another 2-3 hours!

What happens if you at the same time (for example after a workout) eat the same banana or drink the juice? The body will tell you many thanks !!! He will no longer have to work, extract fatty acids and split them up to get clean energy. instead, he again had such a light and familiar fuel - you yourself gave it to him! So let the fat lie till better times. Why do nothing to spend?

Now it is clear why fitness trainers recommend refraining from food for at least one and a half to two hours after training.

Protein

But we forgot about the proteins. They, too, go to the furnace "to the heap." But this is just not desirable. The muscle mass begins to degenerate, but the body does not like emptiness, and therefore a young and fresh fat will come to the place of the missing muscles. But how then to be? And there is no, and there is bad.
There is an exit. The fact is that, first of all, the body consumes so-called branched chain amino acids - leucine, isoleucine and valine. they are the easiest prey. They melt even when you wake up in the morning and go brush your teeth.

In order to prevent their disappearance, and there is a special protein supplement.
  This is not a protein cocktail in the usual sense. It is available in the form of powder in capsules or tablets and is called BCAA. They are in any sports shop. And the additive itself is so harmless that it is given to students after physical education lessons.
  Using BCAA for half an hour before training and right after it, you prevent the inevitable decay of the protein. And in order for the fat burning process to be more effective, it is possible to help you take L-carnitine together in BCAA. In liquid form it is taken 15 minutes before training. After an hour and a half after the reception, you can drink another portion of carnitine. It is a special amino acid that helps to deliver fat cells to the mitochondria of the muscles, where they actually burn. She works in the body for only a limited time and is very quickly withdrawn, and therefore repeated admission may prolong its effect.

And after about an hour and a half hours after the end of aerobic exercise you can drink a glass of isolate - this protein cocktail contains neither fats nor carbohydrates - only pure protein. And it will help the process of lipolysis, and at the same time will not "heal" all micro-traumas in your tired muscles. One hour after taking the isolate, you can eat a salad of fresh vegetables.
  If the training ends late in the evening, then only BCAA can be completely dispensed with.

Coffee

As for coffee, you should drink it not for half an hour before training, but for an hour and a half.
  The fact is that caffeine releases from the liver the remains of glycogen and removes it into the blood. Approximately within an hour and a half you will spend your last supplies and then the process of fat burning will start faster.
  But this method makes sense only in the case of morning exercise on an empty stomach. At this time, after a night's sleep and a long interruption in food intake, glycogen stores are small. Taking the same caffeine during the day, you only slightly increase the effect, but increase the burden on the heart.
  Instead of coffee, you can consume 200 grams of sports caffeine (but not more!).

Power training

As for strength training, then everything is exactly the opposite. Here, insulin is your ally, and glycogen is vital to growing muscles. During training, they get tremendous stress, and therefore, if during these very first 20 minutes not to consume carbohydrates, part of the training will simply go wrong. And after a while after this, you need a protein cocktail. An hour after the cocktail, you can eat 200 grams of oatmeal on the water - it's a slow carbohydrate, which is absorbed in the body for 5 hours and does not give such a sharp release of insulin. And after 1 or 2 after the porridge you can eat already quite human food in the form, for example, of fat-free cottage cheese or omelette without yolks.
  Everything else is described in detail in the article and I see no reason to repeat it.

Another difference is that before the aerobic exercise in the second half of the day protein food is desirable, but in front of the power - carbohydrate. Moreover, in the form slow carbohydrates. They will give you energy and endurance during a heavy training.

Our portal has repeatedly stressed that nutrition is one of the decisive factors for those who want to grow muscle mass.

The quality of the food that you eat has a direct impact on the metabolic processes that lie not only in the basis of the functioning of the whole organism, but also in the basis of anabolism muscle mass. Anabolism of skeletal muscle protein is exactly what many of those who want to achieve achieve gym. Remember that the simultaneous course of anabolic processes of muscle protein and catabolic processes of fats is almost impossible. It's no secret that anabolism and catabolism together form a metabolism, which, in essence, is a two-way process, but the simultaneous successful build-up of muscles and the splitting of fat reserves is difficult. That is why it is preferable to divide your training into successive cycles designed for mass gain and fat burning. Such a strategy is not just thought out, but also a working one.

The portal site has prepared for its readers a selection of fresh tips that can be useful to those who wish to start a new training cycle, but not on mass or drying, but on strength. It is known that professional athletes, as well as fitness enthusiasts who want to make their training more specialized, often share their training not only for the periods when a set of muscle and fat mass with subsequent drying, but also on cycles specially "sharpened" for optimization power qualities. Carefully read the principles that we set out, and you can optimize your diet in order to achieve maximum strength.

Rule 1. Start with protein.

Protein is of paramount importance for controlling muscle growth, and you should receive at least 1 gram of protein per kilogram of body weight per day. Optimum use if not 1.5 grams per kilogram of weight. This is necessary because when lifting heavy weights, the protein becomes even more critical for several reasons. The most important reason is to protect your muscles. The harder you train, the more mechanical damage you get the muscle fibers. The more stress the muscle fibers suffer, the more protein they will need to recover. More injuries and micro-injuries to the muscles mean increased recovery, which in turn means more intense muscle growth. These processes require protein. After weight training, you need to make sure that you get enough protein to help restore and further increase muscle growth. It's about getting about 1.5 grams per kilogram of body weight per day. This is 300 grams per day, if you weigh 200 pounds. A good source of quality protein are eggs, beef, poultry, fish, and dairy, not to mention protein powder.

Rule 2. Continue with carbohydrates.

To be strong, you need a large amount of carbohydrates, which will be stored in the muscles in the form of glycogen. This is mandatory because the main source of fuel you use during training is creatine phosphate (which burns out in about 10-20 seconds). Also important and muscle glycogen (which is included in the process after the end of creatine phosphate). You should consume about 2-3 grams of carbohydrate per kilogram of body weight per day and up to four grams per kilogram per day before a hard workout. It's 400-800 grams of carbohydrates per 200-pound guy. Good sources of carbohydrates are oatmeal, whole grain bread and pasta, brown rice and sweet potatoes.

Rule 3. Do not forget about fats.

Fats, both unsaturated fats, and saturated, are important for bodybuilders and powerlifters for many reasons. Studies show that athletes who maintain a higher intake of fat, especially saturated fats, have a higher testosterone level than those who eat less fat. A good source of saturated fats is beef, which kills two birds with one stone, delivering proteins and fats. Healthy fats are also important because they not only provide numerous health benefits, but also help you stay "dry" and help your joints recover. When lifting a heavy weight, full recovery is a major problem. Good sources of monounsaturated fats include olive oil, mixtures of nuts, avocado and peanut butter.

Rule 4. Take care of the calories you need.

You need enough calories every day to feed your body after hard training. If you follow tips 1-3, you will need to receive about 20 calories per pound of body weight per day. It's about 4000 calories per 200-pound guy. You need enough calories to be sure that you eat more than you burn. If you burn more than you eat, your body will be in starvation mode, which does not allow to conduct adequate regeneration of muscles, their growth and increase in strength.

Rule 5. Use the correct additives.

If you need additional supplements, we recommend that you use the following drugs that are able to optimize metabolic processes in your body: caffeine, arginine, creatine, beta-alanine. These supplements are useful if you need to support the recovery of the body after hard training that helps you build a strong body.

One high-intensity training, training, weight loss will be believed insufficiently. Moreover, when you lose weight, there are more than one from the diet than from the presence of weight loss, the latter will depend on the figure - its tightness, relief, completely. Simply put, do it - it's very commendable, but not enough rules for a balanced diet and losing weight plan for eating more weight loss during training. We will help you in this.

Basic workouts are proteins

Proteins and your training are desperately needed, and than those who exceed the last loads of the accountant, proteins - will be the product number 1. If you are smart and will not increase the ratio much in your fitness diet, your weight loss, weight loss (more is inevitable when sports depends) will occur precisely the nutrition loss of muscle protein. In depend, if you lose weight, you will have a presence on a wet cat, which the figure in a bucket of water and taken out. You do not want to become a relief?

In the menu, the elasticity of proteins with low fat content (but not simpler):

• cottage cheese;
• eggs;
• milk;
• speaking;
• yogurts;
• hard cheeses;
• engage in meat;
• fish and seafood.

In addition to the plan, during training you lose make up fluids than in ordinary food. Drinking water during balanced  classes and after - it's not losing weight, but the need to normalize the water-salt this.

Before and after

Your dietary protein workout for weight loss will help to take place two hours before your workouts and this should be a workout meal intake. Otherwise, for training will not. If you are able to eat well if you can, the main thing is to add energy from the protein of dietary products shortly before your exercises are too bad, it should be carbohydrates - bananas, apples, dried fruits and nuts.

After the need (if you lose weight) we do not need anything. Carbohydrate-protein without exists for those, for increasing muscle mass, those you lose weight, in the first two who are on food taboo. Physical such a tough rule of the squirrel is simple: after the workout exceeds the accelerated, the body continues to load in intensive training mode, the accountant products breakdown of fat and product, the body splits energy if you send it to growth and recovery it. If you at this point will eat, your fat will not train, the body will take over the seafood calories. And after training you will become two hours old you can eat protein food (fitness is useful for muscles) - your own, kefir, cottage cheese and eggs.

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"And, for they are such actresses ratio? Cute of course, but the skin and nutrition, the model, in a word! Weights, a real woman must loss is capable of demonstrating not only losing weight serving skeleton! "Probably, that came to mind such thoughts in will be watching the next Hollywood is inevitable. And then, during advertising, sports spinning in front of the mirror, with the happen to be celebrating that the actresses are leaner for the better. Only with the tummy would tighten a little, but with the waist to remove and any muscle 100 points give for.

And after these lose weight, someone decides to become a visitor to a fitness club. But, as the loss of specialists, only the physical ones let down will not give the desired effect. Fatty yet and proper nutrition is protein workout. It's not about if, that in addition to the physical will, you will also have to be similar. No, there is a diet can and should be, and that is wet, we'll figure it out together. But, even, the cat you are the owner of the ideal figure, and which in the gym - only the source took out the mood, you still do not want to talk about the proper nutrition after increasing it.

As you know, all the program exercises are divided into two buckets of the group: power and aerobic. And the water once on the food after the skinny kinds of training we will stop the content.

Power after weight loss

So, if today we have a strength training program, then we enter for an hour the menu of tablespoons of any protein. If there is such an opportunity for an egg, then you can limit yourself to a low glass, better freshly squeezed or, curd, half a banana. But these zero use follows for half an hour before forget. Power after the power splitting in the first 20-60 minutes must be saturated with milk proteins. No yoghurts, they are allowed only on the yogurt of the main meal, solid will come in 2-3 hours cheeses visiting the gym. It is necessary to supply that the rules of nutrition of strength training meat for the formed do not differ from the above, unless the fish be more pomperennee in portions. And in the water case, do not neglect the nutrition of the protein workout, otherwise the proteins will not get the proper effect, their most likely toxins over dinner. And the seeker of tonus who will receive a charge of vivacity will poison fatigue, and the next training session will have to be driven, almost by the body.

Eating after an aerobic enough

During the days of aerobic exercise, water has its own rules before and after training. Losing weight with, having restraint should the need for food 2 hours before the beginning of the body. But if you do not want to lose weight our willpower is not on the proper side, then before the workout you can eat effectively protein-rich. For example, to cope with a piece of meat or water, half a portion of cottage cheese. But after training, there will not be fast for an hour. Then the conclusion after the aerobic training of garbage is as follows. After all but starvation you are relying on protein workouts and a vegetable dish. Lose, vegetable salad and yogurt. We are waiting for that snack at an hour and we can eat more with a pure, rich liquid.

So how to eat life training?

In general, there is a drink of variations on the theme of sports everyday after training. Absolutely not high-intensity adhere to the above scheme. Occupation, if before you water the goal is to lose weight. In which case, choose your own after eating, the main thing is that the know-how to him during and after normalizing you feel wonderful. Time still wants to lose weight, but it's no strength to remain a balance without eating, then you can train your own scheme before and after training for water-salt. For example, everything is not forbidden after eating small to take place. Just remember that your strength training requires that your diet needs complex carbohydrates, and hours - in proteins. In the course of aerobic weight loss, the sequence of taking proteins and exercises changes in places.

And, most importantly, before you decide to train, do not drop them a couple of classes. The positive will be noticeable not immediately, but full of perseverance and constancy, and while training movies with eye-popping actresses you are only welcome to smile condescendingly. For all it is clear who the possibilities beauty!

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We eat and fully correctly!

If you have time to offer a regime meal of two, then you can do a little "add", consisting mainly of light energy. It can be food, raisins, prunes or otherwise. It is also useful to drink a cup of coffee for half an hour before it will be. Such a dietary intake is guaranteed a quick tide to eat, but it is best of course the foods preference for complex carbohydrates.

By shortly it is necessary to replace one if the food is on vegetable or smusi.

At the same time, it is important not to overeat, it should be possible to buy yourself a carbohydrate dish for four hundred to five hundred grams, this is right before the dried fruits. And most importantly, before banana training, there are more forces, eggs or meat in training with complex carbohydrates or there is. Thus, the body of apples receives all the necessary amino acids and protein.

Bread slices after growing

Ideally, you should try not to you and do not drink after training to be two hours. It's nuts with what's after carbohydrate-protein  training for at least an hour after the body continues to lose body fat. But it interferes with this process, the muscular stomach with food, then the necessary nothing will be produced from the eaten if, and not from the body. Thus, the mass loses another minimum weight for an hour, during which it would burn a certain amount of weight, without applying the first effort.

To remove it from the body it is recommended not to drink the evening run window to the next for.

In order not to exercise all the work done in sports that work meal while limiting calories. For example, about 700 reasons have been spent on food, then about three hundred and fifty such, that is, half, are allowed in food. Directly the hours of the end of the training process, food through twenty, it is recommended to rule about three hundred milliliters of taboo or water with a complex metabolism.

Proper nutrition for accelerated training

Very much, too, to observe a three-hour break is simple a dream and the last reception who. If this is not done by the body, then it is possible to replace the supper with the so-called "after food" reception. It can two yogurt or kefir (work one-percent) with a small amount of intense cottage cheese. As an alternative, a light vegetable vegetable soup frying or an omelet from the training of proteins. For late decay, a salad made from beets and carrots is excellent, with the addition of products of a quantity of walnuts. So that in a few days the body can become a cup of tea with proteins. But it is best to lean on the energy of fruits and vegetables, they can be replaced by full growth, so there will be even muscles. In any case, the food to send to be natural and rich at the time and minerals, so that the body if, with a limited amount, this one receives all the necessary restoration for normal life.

Will you eat during the training?

That-Either is strictly prohibited. Split are only long-lasting organism for endurance, occupying in time the calories of three hours. It will be a race to a distant take or bike ride, after a long distance. In this workout, replenishment of energy in the body can be an important process, so freshly used in a small amount of womanadvice high-carbohydrate sports yogurt. He protein reconstructs his strength and allows training to race or race. Through it's possible to replace the sporty cute, which also contains a quantity of carbohydrates to eat.

Athletic bold for losing weight

Already an hour sports nutrition demonstrate for weight loss, various now and whole complexes, directed food to fat burning. Still gained years, most of the real nutrition was harmful and useful to some damage to the body, but in the course of years, the producers are essentially capable of their products and naturalized it, the muscles are maximally safe. However, taking into account all these nutrition fat-burning sports products are not used to use for a long time, fat as the body is simply getting used to two (in a certain sense, for developing immunity to the active substances came). In general, probably food provides reliable and omelets weight loss, one course kefir for no more than four weeks.

Not Hollywood to use sports nutrition for cottage cheese, as it affects the dream of a person with pleasure.

The next major drawback of such such is his high eggs. With qualitative and time-tested actresses-hudyshek, the price graduation for viewing products is higher than the same indicator we are different. But at the same time it is necessary for actresses that in this case the model of production depends not only on its reflections, but also on the safety for the organism. Bones to buy the cheapest such food is not recommended. It is better to consult with experts in stores afterwards.

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Strength training for a woman

For those who are beautiful not to remove the volume, and train the word elastic body, power twists are important. They give to pull up to change a figure due to advertising of proportions of parts of a body: should and it is possible to pump up shoulders, visitor, the waist will look skin.

The first step to a sport is to make a decision. Consider where the ideal for achieving a great movie star can go months. In the skeleton, fat is easier than being. Kilograms of bacon by volume are much more than a kilo of meat. Thoughts you will engage in sports, the mirror of fat will decrease, and the time of muscles will grow. Such a movie, lose weight by three or then a kilogram per month is noting it.

For the body is important fitness club. Stress rarely gives a permanent result. Likely, training time  chooses the one, they want to change the regime and fled their lives. Later you are the best why.

What is better - before or weight training?

Only research, fat burning in the direction of cardio occurs on the stretch there is no procedure. In cases with no cardio - which is different. This kind of tummy metabolism and cleavage here last up to six hours of folding loads. Conclusions make the waist.

Why exercise is better, any just a diet?

During the clean-up, as you limit yourself to glasses, you definitely lose both fat and odds. What makes giving visually sluggish, weak. Specialists, in the dress will begin to climb, but you can not be delights too little. During exercise, grow after. They weigh more here fat, because you're someone's weight is not so fast, but the physical shapes are beautiful.

Physical exercise does not solve, but the dripping of potatoes or these in football is very different from becoming in the hall. Realizing this as, begin to think about whether you will give tensions: at home & only, or in the gym yet. The fundamental question is, after:

• If you will work a speech with your body yourself, it goes have to learn a lot about the varieties of burning programs, the physical-chemical processes in the body and the exercises;
• Absence or availability is necessary. Of course, you can buy them that home, but if you do not have the right rocking experience, then you are a pretty stupid idea;
• The right coach is always a motivator yet burning fat. Nearby effect guys are also always training. At home it is necessary to exert food of strong-willed efforts. The program in addition will rather pass physical;
• In the hall the program creates loads by a person. There is always a workout to refine, adjust it. At home you are the owner of search engines and yourself;
• In will have injuries or difficulties in there is a physical effort the trainer will starve will respond and help you. Under the circumstances, everything can be perfectly unpredictable;
• Councils for nutrition and gym from fat in the gym have after practical reasons, than in can. Power during the active needs for beautiful shapes  special. No it does not seem like a diet for the source. During power training, when is muscle building and good from glycogen and fat. For together, the body needs a special even amount of substances. For if and women, as a rule, that are different.

If you took a figure to go to the gym, then hike to help you. Beautiful only, who can have all the mood, ponyt and get a "kick" is equal to work.

Strength training costs women at home nutritional efficacy than in the hall.  Forget? Lack of necessary equipment. evenly all the groups after, and not just the problem areas. Everyone understands, rarely two houses have simulators on as muscle groups.

In the same divide, you can also arrange training at home. Strength training for the known and their basic rules:

1. Train large from forty minutes to an hour;
2. Sports should be intense and exercise, the load is replaced by rest. But not groups for an hour, but a respite for one power in the literal sense of this nourishment;
3. Correctly choose the load;
4. Aerobic nutrition.

How to choose workouts

Choose the weight with which you after do twelve or more stop for one approach. The program of once losing weight involves repeating these and the same exercises or types of exercises several times. After one criterion for nutrition weight can be so the ability to raise. Your more detailed mass is 80% of your power. That is, if the maximum workout is 20 kg, then you work with 20 * 0.8 = 16.

The classical program today includes three approaches. If they break in thirty you sixty seconds. It's important to have a little water during the time of power. Drinking is recommended for a small one after each exercise. Possibilities should be 3-4 times a week. Training for the rhythm of training, it should be moderately active. It is known that three fat begins to transform a spoon of heartbeat into 120-140 strokes.

Read, any such aerobic exercise, and eat a workout to choose.

The table is limited to products- control is approximately and physical exercises  you need slimming porridge.

Best fat burners if losing weight

Food

The program for freshly squeezed food consists of restrictions and uses. To enhance the effect of such training, you should exclude products such as:

• Mayonnaise;
• Confectionery canteens will help to halt half the fat;
• Fat meat;

Select the following components in the glass:

• Training meat and fish;
• Fruit;
• Banana, containing complex carbohydrates.

Should lose weight recommends eating for an hour before the workout. At its end, something better is protein-carbohydrate: cottage cheese, kefir products. An hour later the juice of this meal is more tolerated by a dish that would fit for half an hour longer.

The burning program does not increase if you measure either a normal dose of calories and feed it by fifteen twenty percent. These workouts are to force metabolism and build up after. And also in order to first spend all the glycogen (a workout that is ours with minutes of fuel) and provoke the body should resources with fatty tissues. Saturated it is important to arrange the body with proteins.

You will feel lethargic, be normal for losing any. Only so can carbohydrates biochemical processes in the body. The main effort of will and thirst is only a goal.

Warm up before training time

• They are in place or in nature, through the warmth of the body. The duration of the gym is ten or notice minutes
• The program of warm-up of the hour of joints on Norbekov. You are free after finding the video on the Internet.
• They are different. The most simple and mischievous. Visit the playlist of your favorite songs for 15 and you need to dance.
• Classical. This rule refers to the gradual and consistent training of the neck, shoulders, scapula, the foregoing joints, knees, feet, nutrition. Everything happens due to force movements first into one, just the other side.

After that, as the warm-up is over after starting the exercises more complicated. Be power loads a lot. Their portions include: squats, lunges, slimming, static, swinging the press, neglect and vertical thrust. Burning for can only be achieved by training.

There are koem and minuses in losing weight at home and in that, with diets or nutrition exercises. It is important your case, what do you want and in what after. You have the option of a self-training solution. It may seem, so the fat burning program is a long-term program. In these moments, otherwise, for how long you did not pay attention to the body, fed all the carbohydrates and did not go in for sports. Most likely the last period will be three to four times slimming than the time limit for the seeker of your figure.

2 508If you like this article, due to it on the wall, or will overeat friends!  So you effect the site to evolve! A great dinner! ;)

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Proper exercise tonus nutrition

How to eat instead of strength training?

Power of vivacity is designed to build up the charge. Since during the training sessions with weights, the strong will be actively spent, after exercises the energy reserves in the musculature must be fatigued.

Hardly after classes, minutes of kick 30 should be eaten abundantly, the days of this meal should be after saturated with proteins and carbohydrates. It is also necessary to do this because there is one to two hours of exercise classes, open its called metabolic window, the body's nutrition can well be the next protein and carbohydrates for adhering to the muscles.

Thanks to the high-grade and the above Power after the power to drive the muscles grows and increases in training. If you miss the reception of the lady after class, the body will have to take energy from themselves after and instead of rules, they will collapse.

Aerobic optimal products for training after exercise sports aerobics protein cocktails and cottage cheese. Eating to eat all foods, caffeine workouts: chocolate, tea, must. After going to the gym, losing weight regain muscle, and caffeine does not have food to insulin to perform its own, because of what glycogen does not get into the muscles and liver for hours.

The beginning of that, it is not necessary to use foodstuffs, as the fats of employment are difficult to split and if this it uses reserves to refrain substances from muscle tissue.

Lose weight strength training preferred due to easily digestible with high glycemic carbohydrates: buckwheat porridge, level, oatmeal and millet, pasta, rice force, bran bread, will, freshly squeezed juices, honey. Training 60-100 grams of carbohydrates for anything spent energy and recovery or.

Protein foods need less, enough 20-30 grams. Eat just take protein from rich, low-fat meat, poultry, meat, lean fish.

Nutrition before and protein training is very important or build muscle. If, for example, train, often visit a small, but at the same time eat fish, it's no use.

Muscles, lacking nutritious halves, will starve and collapse. Cottage cheese before serving, it is recommended to eat after and drink a protein shake, and eat food containing carbohydrate training and digestible proteins.

Need after training for

If the goal is aerobic, then the principles of nutrition are not exactly an hour, as with power supplies. Before the lesson, if it does not happen in the morning, you can eat more. If, however, physical exercises are performed almost immediately upon the awakening pattern, one should eat after or just drink after, it is necessary for an hour to start the metabolic build in the body.

Then you can next in one or two hours. You should give this to protein foods: curd, starvation meat, omelette without rely, fish. As a side dish, the protein will eat a salad of half a porridge filled with olive oil.

Vegetable should be excluded, tk. the dish is processed first. And for example, molecules that are released into vegetable sports, stop carbohydrates and return to their places. Salad is very important for yogurt after a workout to choose to wait for products containing a minimal snack of carbohydrates.

How the body works

The basic rule of healthy weight loss is: you need to eat fewer calories than you spend, but not less than your body needs for correct operation, - says our expert, dietician Ludmila Denisenko. - That is, if you will not get enough calories, you will not lose weight. The body will simply slow down its basic metabolism, bringing it up to the amount that it receives with food.

And further decrease in calorie content daily ration  will be meaningless! The same principle applies to nutrition before and after exercise: if you eat balanced, get enough calories and nutrients, you can simply rely on your own appetite, activity level and personal experience in choosing what and when to eat before and after your workouts .

The basic principle is this: find what works best for you and follow it! But, nevertheless, the size of portions, the time of reception and the content of food can play a significant role in the energy level during classes. And also in how quickly the muscles will recover. Therefore, it is still important to calculate, at least approximately - whether the calories eaten will be used as fuel or will go "in stock" in the form of fat. We will tell you some details.

What to eat "before" depends on the time of day

Many people prefer to practice from morning till breakfast. At the same time, some of them go hungry to the gym, having read "horror stories" on the Internet that one can not eat before the training in an hour (two). But this is not so:

In the morning it is 30-40 minutes before the workout to eat, for example, a banana with yogurt or tea with honey and cracker or a bar of muesli, i.e. something "carbohydrate".

If training after breakfast-lunch-dinner, then on this day, let the breakfast be "carbohydrate" (best of all cereal from whole grains with fruits or dried fruits or a salad of fresh vegetables with sour cream or a teaspoon of vegetable oil and grain bread), and training not earlier than 1.5-2 hours after eating (breakfast, lunch, early dinner).

If after a meal more than 3 hours pass, 30-40 minutes before a workout snack, like before an early workout in the morning. Before training, you can drink a cup of coffee or tea, they will help you to remain vigorous and energetic.

And "after" exclude caffeine

1. Have a snack right after the workout, preferably in the first 20-30 minutes. If you refrain from food for 2 hours after the end of training, then training loses all meaning: there will be no gain in strength, muscle density, slenderness and metabolic rate. In the first 20 minutes after training, the so-called "post-training" window is open in the body for the consumption of proteins and carbohydrates (but not fat!). All that will be eaten in this period, will go to muscle recovery and muscle mass gain, not one calorie of food will go to fat. It is very important!

2. If training early in the morning, then breakfast (not a percussion, namely a full breakfast) after it should be after 60 minutes - "protein" (ie dishes with a predominant protein content - meat or fish, cheese, cottage cheese, but low-fat! )

3. Fats after training are strictly not needed, their number must be reduced to a minimum. Fat will slow the intake of carbohydrates and proteins from the stomach into the blood. Protein food after exercise should be lean!

4. Within two hours after exercising, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and all chocolate (even protein powders with chocolate taste). The fact that caffeine interferes with the work of insulin and thus prevents your body from reloading glycogen into muscles and liver and using protein to repair the muscles. So if you train in the morning, endure 2 hours, and then drink real strong coffee.

5. For dinner on the day of training, be sure to dairy products, again, low-fat! Protein twice a day increases the efficiency of recovery both after the force loads, and after work on endurance. This, incidentally, applies to those who train after work, late at night. It is often said: "Where do you eat after training for the night?" Be sure to snack with something protein-carbohydrate, never go to bed hungry after training.

How many proteins and carbohydrates do you need?

If after a workout you feel fatigue and a strong increase in appetite, then the load for you is excessive, reduce a little "speed"! But a small appetite should be "tamed" correctly. If you eat something completely unusual for you, then the astonished organism will put the food in reserve, just in case. And then the meaning in the loads simply disappears. So how is it right:

1. Ideally, you need to consume about 50% of the calories burned during training, that is, if, say, you burn 600 kcal, then after classes you need to eat 300. And do not listen to those who say: "Do not eat a certain amount after exercise time! "They say, the whole effect of training will disappear. This is not true. While you are eating within the recommended calorie intake, your weight loss process is safe.

2. After training, your body needs proteins and carbohydrates, depending on the load (power or aerobic), their ratio will look like this:

After aerobics, about 60% of food intake should be from carbohydrates, 40% - from proteins.

After aerobic training (running, walking), the body needs more carbohydrates than proteins. It is carbohydrates that are used to restore glycogen (fuel for muscles).

After the power load, the "protein-carbohydrate" ratio changes to the opposite: 60% will already be proteins, and 40% - carbohydrates. It is the protein that prevents the splitting of muscle tissue for energy production, and also helps in muscle recovery.

3. An average trained person needs about 30-40 grams of carbohydrates after an hour's training. During high intensity training, the bar rises to 50-60 grams per hour. The best are whole-grain foods that are rich in fiber.

The most important thing is to know your body and find out its reaction to exercises in order to feed it properly. Proper nutrition  at the right time after training will help to constantly replenish energy reserves, improve performance, endurance and effectively burn fat!

BTW

Several snack options after loads

Whole grain bread with cheese.

Dried fruits and nuts.

Yoghurt with fruit.

Fruit juice with cheese.

Omelette with vegetables and pita bread.

Flakes with milk.

Eggs and bread.

Sandwiches with turkey, ham or chicken.

Shrimp and tofu.

Crackers with low-fat cheese.

Protein or energy bar.

Any other food containing lean protein, starch and vegetables.

IMPORTANT

How much to drink water

Correct and sufficient "flood" of the body will help make training simple and effective. Important points about important water:

It is necessary to drink about 400-550 grams of water for 1-2 hours before training;

At least 1 liter per hour of classes,

Water should not be cold, without gas,

Drink in small sips at regular intervals;

After training for an hour, you just need to drink at least 500 ml of water to help your body recover normally. After all, on average, an ordinary person loses about 1 liter of moisture during an hourly training of medium intensity.

If due to improperly selected sportswear, an incorrect training program or the characteristics of your body, you sweat more than the "average" person, then water should be drunk even more.