What to eat before and after training? There is no universal rule about what kind of diet is recommended with exercise, but there must be support for faster achievement of the goal and maintaining good health.
Nice weather is coming and more and more attention is being paid to exercise and good shape. Everyone loves to look beautiful in light spring and summer clothes. However, in order to achieve a beautiful figure, you need to invest a lot of effort and set aside a lot of time because the results do not come after a few days. This requires time for regular exercise, but also a menu that supports the goal that you want to achieve through exercise.
It should be emphasized that there is no universal rule about what kind of diet is recommended with exercise. It must be a support for faster achievement of the goal in training, but also for maintaining good health. In other words, the same diet will not be recommended to a person who wants to lose weight and shape the body and to one who wants to increase muscle mass. The diet should be adapted to gender, age, specifics of the workplace, lifestyle of the individual, health status and more.
Foods rich in complex carbohydrates, such as rice, potatoes, barley and oats, and a small amount of protein are recommended. The meal should not be eaten immediately before exercise but an hour, two earlier to avoid possible discomfort of a full stomach during exertion
Recreational exercisers often find role models among successful athletes, so they adapt their diet to theirs, which is also not a good solution. Every person is different, and the lifestyle of a professional athlete is significantly different from the life of the average recreational athlete. The amount of time spent in exercise and the amount of training itself are incomparable, so why compare eating habits?
Continue reading to know more about the nutritive values your body needs, and also keep in mind that sports nutrition for young athletes might be a little different.
Training, nutrition and weight loss
Given that women often fight a battle to achieve a beautiful figure and lose weight, we will dedicate space to them on this occasion.
So, one of the questions that arises as soon as you start exercising regularly is what to eat before and after your workout. We will give examples of a diet that supports the reduction of subcutaneous fat, which is the most common goal of women’s recreational exercise. It’s easy to fall into the trap of overeating after a workout, and under the pretext of exhaustion. But starvation should not be the solution either. Impairment of health is too great a sacrifice to lose weight.
We have already emphasized that each exerciser is specific and that each activity requires a different type of diet, but nutritionists have some universal recommendations on diet before and after training. It is an unwritten rule that food before training should provide enough energy to withstand the training effort. Foods rich in complex carbohydrates, such as rice, potatoes, barley and oats, and a small amount of protein are recommended. The meal should not be eaten immediately before exercise but an hour, two earlier to avoid possible discomfort of a full stomach during exertion.
In addition, you should pay attention to how much you eat. When we talk about weight loss, if the intake is too high, even discipline in training can not bring the desired results. They do not say in vain that the easiest part is to do an hour of training, and the hardest part is to control yourself for the remaining 23 hours when it comes to food intake.
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Don’t be afraid of fat
After training, the muscles are tired because the blood sugar level (glycogen) has dropped and it needs to be replaced quickly with a meal. It would be best to eat in the short period after training, so that the muscles are “fed” and to prevent their breakdown, catabolism. We are often not able to eat right after training, but the simple solution to training is to bring a banana and eat it on the way home. Or sweeten with a spoonful of honey.
We can replace glycogen in the blood with carbohydrates, but the post-workout meal should contain proteins, but also fats, which we are often afraid of, and for no real reason. Protein synthesis is greatest immediately after exercise, so it is recommended to consume foods rich in protein (eggs, meat, beans ().
Fats preferred for intake are omega-3 polyunsaturated fatty acids, which are found mostly in walnuts, almonds, flax and blue fish. Monounsaturated fatty acids are also “good” and are found in olive oil which should be an integral part of the daily diet.
A balanced meal
So, it is a balanced meal with which we need to enter into the body everything that the body needs for normal functioning. After training, it is necessary to replenish the water excreted by sweating, but it is also gradually replenished during training. Due to sweating, the blood clots and blood pressure increases, which disrupts the optimal conditions for exercise.
In short, we should always keep in mind that everything we eat is eventually built into the cells of our body, so the diet should be taken seriously and carefully choose whose advice we will listen to. In the flood of self-proclaimed coaches and nutritionists, it is important to think about who to put their health in their hands. It is easy to break, and very difficult to restore. The price of losing kilograms is too high. It is recommended to consult a graduate nutritionist, a person who has studied nutrition for five years, in any serious attempt to lose weight.
If you don’t eat meat, you should still balance your diet and meal plan for vegan athletes to get all the important macro and micronutrients.
Smoothie with honey and pear before training
Ingredients: ½ pears, ½ bananas, 1 tablespoon honey, 1 tablespoon ground flax, 1 cup yogurt
Preparation: Put everything together in a blender and the pre-workout meal is ready in a few minutes.
Turkey salad after training
Ingredients: 1 turkey steak, 1 handful of brown rice, a little smoked cheese, a full plate of lettuce, a few walnuts
Preparation: Fry the turkey in olive oil and cut it into cubes. Cook the brown rice, and the smoked cheese also cut into cubes. Serve all together on a lettuce salad, season with olive oil and balsamic vinegar. Add a few walnuts.