Competently formed menu and the right diet is the key to the success of any athlete, and it does not matter if you want to lose weight or build muscle. Consider what foods should be eaten before exercise, and which ones should be consumed after and why.
If your goal – to get rid of excess weight, the primary rule – consume fewer calories per day than you spend. It is critical to calculate whether the calories eaten will be used as fuel for the body or will go to the reserve in the form of unwanted centimeters.
If you lead an active lifestyle, then you need to consume enough calories for the normal functioning of the body, natural recovery after training, as well as maintaining vitality and well-being. Nutrition before and after training depends on the time and type of training (power or aerobic).
What to eat before a workout
Must include foods rich in protein and carbohydrates. Proteins are necessary for the body as a source of amino acids for active muscle work. Carbohydrates are needed to provide energy to muscle tissue and brain during exercise.
It should not be before the training is fatty food – it slows the work of the stomach and the speed of digestion. Fatty food is longer digested, and in the course of the exercise, there can be unpleasant sensations in the stomach. Eliminate workouts on a full stomach, from the time of a full meal should pass a minimum of 1.5-2 hours. Just before training, you can eat an apple, a banana or drink a protein drink.
Boiled poultry meat (chicken, turkey) with boiled rice, sprouted buckwheat or whole wheat bread, egg white, oatmeal or Protein cocktail Formula 1 Herbalife with the addition of the Protein mixture Formula 3 will serve as an ideal meal before training.
Formula 1 and Formula 3 are foods that are rich in an indispensable protein, which is necessary to maintain the tone of the body during exercise. This cocktail is quickly absorbed and retains a sense of satiety for a long time. If you start your day with an intense charge or a morning run, then this is an excellent option for a balanced breakfast.
Many prefer to train on an empty stomach, believing that in this case, the body will actively burn fat deposits. In fact, everything is a little different. Firstly, do not eat, you will quickly get tired and will not be able to perform the exercises as intensively as possible, which means that training will not be the most effective.
Secondly, with strength training on an empty stomach, there is a risk of triggering catabolism, when the body begins to destroy its muscles, using muscle protein as a fuel.
So, for 1.5 hours before playing sports, it is essential to stock up energy and adjusts the body to active physical work. For this purpose, products with a high content of complex carbohydrates are ideally suited, as they smoothly change the level of sugar in the blood and allow a long time to be full and full of energy.
Such products include:
Cereals (except for mango, white rice, quick-cooking oat flakes and other processed grains);
macaroni from hard wheat varieties;
whole wheat bread;
vegetables and greens;
non-sugar fruits and berries (grapefruit, apple, pomegranate, orange, gooseberry, cherry, blackberries, blueberries, etc.).
Even though legumes are rich in complex carbohydrates, they are not recommended to use them for sports because of high fiber content. On the one hand, it is beneficial for healthy work of the intestines, but on the other hand – during training, it can lead to heaviness and swelling.
For the same reason, before doing, do not rely on cabbage. The rest of the products can be safely combined, saturating the body with the necessary substances.
Do not forget to also replenish the stores of protein – the primary building element for muscle tissue. Before training, it needs a little so that it will be enough, for example, a protein omelet from 2 eggs or a slice of salmon. The main thing is that your food intake does not contain much fat, because they worsen digestion and interfere with the absorption of other nutrients.
If you did not manage to prepare yourself in advance adequately, snack foods containing simple carbohydrates: yogurt and banana, a handful of dried fruits or nuts, fruit fresh for 30-40 minutes before exercise. They are very quickly absorbed and give an instant burst of strength, which is enough for the whole workout.
However, do not include chocolate and other sweets on the menu: they contain excessive amounts of fat and do not allow useful substances to digest, and also activate a feeling of hunger fully. Also, because of the high caloric content, they negate all your efforts in training: having eaten chocolate, in the gym, you will spend only those calories that you have received with it, and leave your extra pounds intact. An excellent solution will be a protein cocktail, which contains proteins and carbohydrates.
What to eat after a workout
After sports, there is recommended in the first 20-30 minutes. At this time in the body is open post-training (anabolic) window for the consumption of proteins and carbohydrates. All consumed nutrients in this period go to muscle recovery and muscle mass gain, while the fat mass does not increase.
As before the training, after classes, it is recommended to consume more protein and carbohydrate foods, excluding fat-containing foods. Fats after training are not needed! They slow the absorption of carbohydrates and proteins from the gastrointestinal tract into the blood.
After classes, about 60% of food intake should be from carbs, 40% – from proteins. After the power load, the “protein-carbohydrate” ratio is reversed: 60% must be proteins, 40% carbohydrates.
After training, you can eat whole wheat bread, potatoes, rice, pasta, fruit, vegetables. Also immediately after exercise, it is recommended to drink a protein cocktail Formula 1, or Evening cocktail Formula 1, if the training was held in the evening. It is recommended to drink an evening cocktail 2 hours before bedtime.
The product not only prevents evening and night overeating, such a balanced and healthy dinner contributes to a healthy and full sleep due to the product L-tryptophan. The product includes indispensable soy and milk protein, more than 20 vitamins and minerals, dietary fiber and low-fat content. Protein twice a day (before and after training) increases the efficiency of recovery both after the power loads and after work on endurance.
If the goal of your workouts is to build muscle through a set of strength exercises, then after exhausting sessions, the Herbalife 24 restoring cocktail will help you fill up the power reserve. Herbalife 24 is a protein source that promotes accelerated recovery from anaerobic loads and builds muscle mass, and also contains iron to provide tissue with oxygen better.
What to eat before and after a workout. Important: pay due attention to the drinking regime during the training period, before and after their conduct. Drink at least a liter of water an hour before training. Immediately before the start of training, you must use a glass of plain water.
During classes, drink a little every 15-20 minutes. The amount drunk will depend on the amount of sweat secreted by the body. Ensuring the hydration of the body during training is essential. Do not allow thirst (dehydration). After training for an hour, you need to drink at least 500 ml of water to help your body recover.
Sports activities help us to keep ourselves in shape and to maintain an excellent state of health for many years to come. However, some physical activities are not enough to find desirable forms and to strengthen health since the success of training is 80% dependent on proper nutrition.
As a result of intensive training in our muscles, the amount of carbohydrates and proteins is exhausted. In other words, the so-called “metabolic” or “protein-carbohydrate” window opens.
Protein cocktails are perfect for replenishing the stocks of these substances – for example, Formula 1 from Herbalife, as the soy protein contained in them is easily digested and returns to the muscle tissue as quickly as possible. Protein cocktail should be drunk after 10 minutes and not later than an hour after training, preparing it on non-fat milk or water.
Moreover, the consumption of carbohydrates after exercise depends on your goals: if you are trying to build muscle mass, then in addition to the protein cocktail after a workout, you can eat little carbohydrate food – for example, banana, yogurt or a little-dried fruit.
What to eat before and after a workout.
However, if your goal is to reduce weight or keep yourself toned, one protein cocktail will be enough. This is because a shortage of carbohydrates – an easily accessible source of energy – with sufficient protein intake will force the body to seek energy for fat reserves by launching the long-awaited fat burning process.
An hour after the training, another meal should be organized, in which both proteins and complex carbohydrates will be present: for example, lean fish, chicken or veal with vegetables, light curd or kefir, mushrooms, pasta from hard wheat varieties.
It should be borne in mind that after the training, it is best to avoid caffeinated products – cocoa, chocolate, tea or coffee, as they interfere with the digestion of protein.
What to eat before and after a workout. Water balance
At physical exertion, it is essential to pay particular attention to the water balance. In an hour of intensive training, our body loses 700-800 ml of liquid, and sometimes in fresh air or with increased sweating – even more liters.
Water reserves of the body must be replenished promptly, as dehydration leads to a narrowing of the vessels and, also, overloads the heart, prevents the enrichment of tissues with nutrients and oxygen. Try to drink at least 2 liters of clean water on the day of training, taking a few sips at approximately equal intervals and not waiting for a thirst.
It turns out that it is not difficult to organize your fitness nutrition competently. A balanced diet and sufficient water intake will allow you to get the most out of every minute of training and instead achieve the desired forms!