How the body works

Several principles of proper nutrition before and after training – “The basic rule of healthy weight loss is: you need to eat fewer calories than you spend, but not less than your body needs to work properly,” says our expert, nutritionist Lyudmila Denisenko. – That is, if you will not get enough calories, you will not lose weight. The body will simply slow down its basic metabolism, bringing it up to the amount that it receives with food.

And further decrease in caloric content of the daily diet will be meaningless! The same principle applies to nutrition before and after exercise: if you eat balanced, get enough calories and nutrients, you can simply rely on your own appetite, level of activity and personal experience in choosing what and when to eat before and after your workouts .

The basic principle is this: find what works best for you and follow it! But, nevertheless, the size of portions, the time of reception and the content of food can play a significant role in the energy level during classes. And also in how quickly the muscles will recover. Therefore, it is still important to calculate, at least approximately – whether the calories eaten will be used as fuel or will go “in stock” in the form of fat. We will tell you some details.

What to eat “before” depends on the time of day

Many people prefer to practice from morning till breakfast. At the same time, some of them go hungry to the gym, having read “horror stories” on the Internet that one can not eat before the training in an hour (two). But this is not so:

– In the morning it is 30-40 minutes before the workout to eat, for example, a banana with yogurt or tea with honey and cracker or a bar of muesli, i.e. Something “carbohydrate”.

– If the training after breakfast, lunch, dinner, then this day, let the breakfast be “carbohydrate” (best of all cereal from whole grains with fruits or dried fruits or a salad of fresh vegetables with sour cream or a teaspoon of vegetable oil and grain bread), and Training not earlier than 1.5-2 hours after eating (breakfast, lunch, early dinner).

– If after eating more than 3 hours, 30-40 minutes before a workout, snack, like before an early workout in the morning. Before training, you can drink a cup of coffee or tea, they will help you stay energetic and energetic.

And “after” exclude caffeine

1. Have a snack right after the workout, preferably in the first 20-30 minutes. If you refrain from food for 2 hours after the end of training, then the training loses all meaning: there will be no gain in strength, muscle density, slenderness and metabolic rate. In the first 20 minutes after training, the so-called “post-training” window is open in the body for the consumption of proteins and carbohydrates (but not fat!). All that will be eaten during this period, will go to muscle recovery and muscle mass gain, not a single calorie of food will go to fat. It is very important!

2. If training early in the morning, then breakfast (not a percussion, namely a full breakfast) after it should be after 60 minutes – “protein” (ie dishes with a predominant protein content – meat or fish, cheese, cottage cheese, but low-fat! )

3. Fats after training are strictly not needed, their number should be reduced to a minimum. Fat will slow the flow of carbohydrates and proteins from the stomach into the blood. Protein food after exercise should be lean!

4. Within two hours after playing sports, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and all chocolate (even protein powders with chocolate taste). The fact that caffeine interferes with the work of insulin and thus prevents your body from reloading glycogen into muscles and liver and using protein to repair the muscles. So if you train in the morning, endure 2 hours, and then drink real strong coffee.

5. For dinner on the day of training, be sure to dairy products, again, low-fat! Protein twice a day increases the efficiency of recovery both after the force load, and after work on endurance. This, incidentally, applies to those who train after work, late at night. It is often said: “Where do you eat after training for the night?” Be sure to snack with something protein-carbohydrate, never go to bed hungry after training.

How many proteins and carbohydrates do you need?

Если после тренировки вы чувствуете усталость и сильное повышение аппетита, то нагрузка для вас чрезмерная, снизьте немного «обороты»! Но и небольшой аппетит следует «укрощать» правильно. Если вы съедите нечто совершенно для вас непривычное, то изумленный организм на всякий случай отложит съеденное в запас. И тогда смысл в нагрузках попросту исчезнет. Так как же правильно:

1.В идеале необходимо потреблять около 50% калорий, сожженных во время тренировки, то есть, если, скажем, вы сжигаете 600 ккал, то после занятий необходимо съесть 300. И не слушайте тех, кто говорит: «Не есть после тренировки энное количество времени!» Мол, пропадет весь эффект от тренировки. Это не так. Пока вы питаетесь в пределах рекомендуемого коридора калорий, ваш процесс похудения в безопасности.

2. После тренировки вашему организму нужны белки и углеводы, при этом в зависимости от нагрузки (силовая или аэробная) их соотношение будет выглядеть так:

– После аэробики около 60% приема пищи должны быть из углеводов, 40% – из белков.

– После аэробной тренировки (бег, ходьба) организму больше нужны углеводы, чем белки. Именно углеводы идут на восстановление гликогена (топлива для мышц).

– После силовой нагрузки соотношение «белки-углеводы» поменяется на противоположное: 60% уже будут составлять белки, а 40% – углеводы. Именно белок предотвратит расщепление мышечной ткани для выработки энергии, а также поможет в восстановлении мышц.

3. Среднему тренирующемуся человеку необходимо около 30-40 граммов углеводов после часовой тренировки. При тренировках повышенной интенсивности планка поднимается до 50-60 граммов на каждый час. Лучше всего подойдут цельнозерновые продукты, богатые клетчаткой.

Самое главное – это познать свой организм и выяснить его реакцию на упражнения, чтобы подпитывать его должным образом. Правильное питание в правильное время после тренировок поможет постоянно восполнять запасы энергии, улучшать производительность, выносливость и эффективно сжигать жиры!


Several snack options after loads

Whole grain bread with cheese.

Dried fruits and nuts.

Yoghurt with fruit.

Fruit juice with cheese.

Omelette with vegetables and pita bread.

Flakes with milk.

Eggs and bread.

Sandwiches with turkey, ham or chicken.

Shrimp and tofu.

Crackers with low-fat cheese.

Protein or energy bar.

Any other food containing lean protein, starch and vegetables.


How much to drink water

Correct and sufficient “flood” of the body will help make training simple and effective. Important points about important water:

– You need to drink about 400-550 grams of water for 1-2 hours before training;

– not less than 1 liter per hour of classes,

– water should not be cold, without gas,

– drink in small sips at regular intervals;

– After training for an hour, you just need to drink at least 500 ml of water to help your body recover normally. After all, on average, an average person during an hour of moderate intensity training loses about 1 liter of moisture.

If due to improperly selected sportswear, an incorrect training program or the characteristics of your body, you sweat more than the “average” person, then water should be drunk even more.

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