May 25, 2010

Emily especially for website

In contact with

Classmates

If you play sports, then you probably know that to form a beautiful figure, not only the appearance, regularity and intensity of training are important, but also proper nutrition. If you can somehow sort out your daily diet: eliminate late dinners, limit calories, etc., then the issue of nutrition after training is somewhat more complicated.

Let's see what experts say about this.

What to eat after training, and in general, is it possible to eat after training?

The second part of the question can be answered unequivocally: yes, it is possible, and even necessary. After all, in the process of exercising, your body burned a certain amount of calories, used up energy, and it needs strength to recover.

First of all post-workout meals include a hefty portionwater. When working out in the gym, regardless of the sport you choose, you lose about a liter of fluid. This deficiency needs to be urgently addressed. Moreover, the question of whether you need to drink water and when to drink it is not worth it. Here you can be completely calm and drink whenever and as much as you want.

The second question: when and what to eat after training requires a more detailed answer.

The fact is that different sports have different effects on the body. Your workout may be aimed at losing weight, but maybe your main goal is to gain muscle mass?

Let's look at a few examples to make it clearer.

Fitness. What to eat after training

Fitness classes are designed specifically for those who are planning to lose weight. Fitness is a multifaceted concept and includes different types of activities, but the main goal remains the same - improving your figure and getting rid of reserves.

If so, it means that nutrition after training requires special attention. Here's what the coaches say about this.

You can eat after training. It’s best not to even delay this, time interval is from 30 minutes to 2 hours. Moreover, it is necessary to eat in order to restore strength and provide nutrition to the muscles.

The ideal option is when after training you eat half the calories that you spent during classes. Don’t be afraid that this will prevent you from losing weight; experts believe that this is necessary and will not harm your training. Another thing is what to eat after training.

As you know, our body needs proteins, fats and carbohydrates. In a busy and active life, the presence of all three components is necessary; the main thing is to distribute them correctly.

Most of your post-workout calories should come from carbohydrates. , that is, your meal should be 60% carbohydrates. Donuts and pizza, of course, are cancelled, but it won’t be limited to apples either.

Whole grain products are suitable for recovery; approximately 40 grams of the total food volume will help restore energy. If your workout was extremely intense and you exercised for about 2 hours, you can increase the serving size to 60 grams.

Also suitable as carbohydrates are fresh vegetables and fruits, salads and juices made from them without added sugar.

Please note that the weight in grams is indicated not for the product you have chosen (whole grain bread, for example) but for the carbohydrates it contains.

Proteins are in second place in importance. . They help restore muscles after intense training. If the muscles are not fed in time, then the body will break down muscle tissue to produce energy, which we would like to avoid. Therefore, after training you need to eat up to 15 grams of protein, this will be approximately 25% of all calories.

Post-workout fats are also not prohibited. , but here you need to be extremely careful. The maximum calorie content is less than 15%, that is, up to 10 grams.

If you are interested in a specific post-workout nutrition menu, you can use the following examples:

• a portion of natural yogurt with fruit
• a glass of fruit juice and a piece of cheese
• bean curd with shrimp
• pita bread and egg and vegetable omelette
• serving of cereal with milk

Don’t forget about sports nutrition, that is specialbeverages, which contain the necessary substances and are recommended for use after training.

Strength sports. What to eat after training

Many women nowadays prefer such workouts to all others. The main goal is to improve your figure by building up and properly distributing muscle mass. Training in the gym, in particular bodybuilding, requires a slightly different approach to the issue of nutrition after training.

Firstly, Eating after training is not just allowed, but imperativerecommended after 20 minutes. And first it is required focus on carbohydrates . First of all, juices with a high glycemic index (grape, cranberry) are useful; you need to drink them in such quantities that there is 1 gram of carbohydrates for every kilogram of your ideal weight.

Also, from carbohydrate foods after training, you need to eat foods without fat. This could be rice or potatoes, jams and preserves, bread, fresh fruits and vegetables, and the like.

The next most important component is proteins. . It is better to consume proteins from eggs and other protein foods, ideally from special protein shakes.

And here you don't need fat at all , it should be abandoned.

Strength sports trainers advise not to delay eating after training; a delay of 2 hours will negate your day's efforts. Why such a rush?

The fact is that in the first time after training (from 20 minutes to an hour), the so-called anabolic window opens, when all the carbohydrates and proteins eaten go directly to their intended purpose, namely, to increase muscle mass.

We looked at the question of whether it is possible to eat after training using the example of two main types of activities. But there are others and in each case they can have your own rules and nuances. It is better to immediately clarify this question with the coach and, of course, follow his advice.

We'll be interested in what kind of sport you play and what rules you have to follow about what you can eat after training.