We take a gym membership, but don’t think about what will happen after exercise, when the feeling of hunger sets in. You can’t train and eat the same as before, and also wait for the results to appear. Let's look at what to eat after training and whether it's worth eating at all.

What can you eat after a workout?

Is it possible to eat after training?

First, let's figure out whether you can eat after a workout. It is believed that this cannot be done right away. We answer that it is possible, but in moderation and not all products. It all depends on the goals you are pursuing - post-workout nutrition to gain muscle mass or to lose weight.

During training, the body expends a large amount of energy; it must be replenished in any case through food.

Post-workout nutrition for weight loss

How long after can I eat? Eating begins 30-90 minutes after the end of training, the interval is individual for each person. This period is called the carbohydrate window. It is believed that it is during this moment that the body continues to give off energy and produce adrenaline. This is when most weight loss occurs.

After waiting this period after training, you can start eating. During exercise, water leaves the body as sweat. First of all, drink more clean water immediately after exercise to restore your water balance. Moreover, the quantity does not matter, you can drink it unlimitedly!

Basic rule: set of exercises +, and the calories received should be half as many as were consumed during the exercises. The body should receive more complex carbohydrates - approximately 60 percent of the diet, 25 percent will be proteins, the rest will remain fats. Do not abuse the latter.

1. Grain bread.
2. Cereals: buckwheat, rice, pearl barley, oatmeal, millet.
3. Fruits, excluding bananas and grapes.
4. Vegetables, excluding potatoes.
5. White lean meat without skin, boiled or baked.
6. Natural yogurt with zero fat content.
7. Low-fat cheese, feta cheese.
8. Cottage cheese.
9. Kefir.
10. Seafood.
11. Low-fat fish.
12. Eggs.

For those wishing to lose weight, it is better to increase the proportion of fruits and vegetables in the diet.

For those exercising in the evening, it is advisable to resort to exercises that will not excite the appetite. Choose calm activities: qigong, yoga, stretching,...

You can get more detailed information from the video:

It talks about nutrition rules for various training formats and for various purposes.

How long after exercise can you eat? The very first question that comes to mind when we talk about nutrition after. How long after training can you eat in this case? Preferably after 20 minutes. If you take too long, your lessons will be wasted.

The diet for gaining muscle mass after exercise is different from the diet for losing weight. First, pay attention to carbohydrates, it could even be vegetable juices. Then proceed to protein foods, which are necessary as building materials for muscles. The amount of fat per serving should be kept to a minimum; it is better to exclude them from the menu altogether, since you need to maintain muscle mass, not body fat. Consume half of the calories burned during exercise.

1. Natural juices: orange, apple, carrot, tomato, cranberry, grape.
2. Bananas.
3. Lean meat, poultry: turkey, chicken, rabbit, beef.
4. Fish: greenling, flounder, pollock.
5. Seafood: squid, shrimp, crayfish.
6. White rice.
7. Pasta made from durum wheat.
8. Cereals are not prohibited: millet, pearl barley, buckwheat, oatmeal.
9. Nuts without adding salt or spices: walnuts, almonds, pistachios, hazelnuts. No more than 50 grams.

If you train in the evening, you need to eat a large meal two hours before bed.

And regarding the diet after classes, watch this educational video with Denis Borisov:

After watching, you will be able to find out about the results of nutrition not immediately after training, but after 1.5-2 hours. Should you eat right away or is it better to do it after some time has passed?

What's the best thing to eat after a workout to burn fat?

There are a number of products for burning fat. All these components are rich in fiber, and fiber is complex carbohydrates that the body can digest for a long time.

Food list:

1. Ginger root.
2. Cinnamon.
3. Grapefruit. Improves metabolism, actively participates in the breakdown of fats.
4. A pineapple.
5. Tomatoes.
6. Avocado.
7. Lemon.
8. Garlic. Used as a seasoning for food.
9. Cayenne pepper.
10. Broccoli.
11. Celery.
12. Green tea. A storehouse of antioxidants that help in losing excess weight.
13. Coconut. Despite its fat content, it increases metabolism and promotes rapid saturation.

To get the best effect from consuming such products, observe the time interval. Eating, as was said, is better to postpone for a couple of hours so that the active process of burning deposits is completed.

Thus, summing up the above, the differences in diet depending on the purpose of training are clearly visible. Now you know the foods, what you can eat after training, the required time interval and much more.