Mataupu
Regularly working at home or in the gym, inevitably the question arises about nutrition before and after exercise. What, when and How long can you eat after a workout to lose weight and make body slim?
First of all you need to know that you will lose weight only if every day will consume more calories than you consume. Subject to this main principle of losing weight, you get rid of excess weight even if you don’t follow the rules, that is, before and after training. However, a sound approach to the question of food after a workout will help you to optimize the process of getting rid of fat and create a beautiful body.
Calorie count: common questions and answers
Nutrition before training
So, let’s analyze what to eat before exercise. In many respects it will depend on when you do.
1. If you are in the morning on an empty stomach
To engage in the morning on an empty stomach is one of the most popular ways to extra fat loss, although the effectiveness of this method of weight loss still debate coaches all over the world. Adherents of the theory of training on an empty stomach argue that at this time the glycogen stores in the liver is minimal so your body will draw energy from your fat and therefore “destroy” him. Opponents of this theory say that the reduction of body fat while training is not affected, but to burn muscle morning exercises can easily, which consequently will separate you from the beautiful toned body.
Of course, the option of training on an empty stomach is suitable only for those who studies at home or who have a gym close to home. Because to keep the body hungry for several hours (during and before exercise) is still not very useful. But if you still chose to sport the morning before Breakfast, before training anything is not necessary, although some water will be sure.
In some cases, it is NOT recommended to workout on an empty stomach:
- If you are doing strength training for muscle growth.
- If you are doing high intensity workouts (TABATA, crossfit).
- If you have difficulty with exercise on an empty stomach, feel dizzy and weak.
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2. If you’re after a snack in the morning
What kind of food pre-workout to choose if it is not possible to do on an empty stomach? For example, if you are doing intense exercise, strength training, or just you uncomfortable to train on an empty stomach. In this case you can have a light carbohydrate or protein-carbohydrate snack 30-45 minutes before training. It could be coffee, banana, crackers with a slice of cheese, whey protein in milk or granola bars (this should be a small portion of food, about 100 g). In this case, you will have energy and strength classes. You can even drink a glass of yogurt or milk, if it’s enough for practicing.
Please note that this does not have to be a hearty full Breakfast. The snack should be small, otherwise you will be just hard to do. In addition, intensive training on a full stomach may be indigestion or even vomiting. If you prefer a full Breakfast and then exercise, in this case it is better to give preference to cereals, and to train at least 1.5 hours after a meal.
See our ready-made exercise plans for home:
- Plan circuit training for girls in 3 days
- Plan a circuit workout for men 3 day
3. If you are a morning, afternoon or evening
In other cases, optimal nutrition prior to exercise are considered gaʻo malosi. Complex carbohydrates include primarily cereals. For 1.5-2 hours before class eat buckwheat, rice, oatmeal, other cereal, pasta from durum wheat (if it is a dinner, with meat or fish). If before training to eat does not work, then you will save again carbohydrate snack, which was mentioned in the previous paragraph. But it is advisable to plan your day so that before the lesson you had a full meal with complex carbs.
Another tip on nutrition before exercise: it is not necessary before class is a purely protein meal. It will not give you energy, and you will not be able to do in full force.
Browse grains and cereals: what is better to choose
Meal after the workout
What to eat after a workout? Within half an hour after a workout, you must close the protein-carbohydrate window, in which the body is experiencing strong demand for nutrients. If in this moment to fill the body with proteins and carbohydrates, this will help the body maintain your muscles.
Close anabolic window 30 minutes after class. It is recommended to do a protein-carbohydrate combination at the rate of 60 to 40. A day aerobic exercises 60% give carbohydrates and 40% proteins. In the days of strength and aerobic-strength training, conversely, 60% proteins and 40% carbohydrates. Examples of post-workout nutrition:
- Protein shake in low fat milk (ideally whey protein)
- Low-fat cottage cheese with fruit
- Scrambled eggs or eggs of breads
- Sandwiches with lean chicken
Afai e te manaʻo e faʻaalu le mamafa, calorie meals should be about half what you spent in the classroom. For example, exercising, you have burned 500 calories. So within half an hour after it eat protein-carbohydrate dish, with an energy value 250 kcal. Proteins and carbohydrates should be combined 60/40 depending on the kind of your workout. A full meal should be 1.5-2 hours, then intermediate meal after a workout.
If you exercise in the morning on an empty stomach or after a small snack, after workout is for example a full Breakfast 30-45 minutes. But this is not an option for those who work on the growth of muscle mass, in this case it is better to stick to the standard version described above.
Types of protein and how to choose
What not to eat after a workout?
Muamua, aloese meaai gaʻo (including whole milk and fatty cheese). Fat prevents the absorption of nutrients into the bloodstream, so it is advisable to eat after a workout only fat-free products. Secondly, it is not necessary after a workout to consume foods that contain kafeini, which prevents the use of protein for muscle recovery.
Following these simple tips on eating before and after exercise, you will improve the productivity of your practice and take one more step to the body of your dreams. However, remember that the question of nutrition before and after exercise is not a major for those who want to lose weight and tighten the body. The most important is nutrition during the day, the observance of a General lack of calories, enough protein, carbohydrates and fats. So you can always adjust the menu to fit their individual capabilities.
FUAFUAINA O TUPE: le mea e amata ai