Sports Nutrition: What to eat after a workout?

Sports nutrition before and after exercise

The totality of all received the body of nutrients, vitamins and minerals forms the daily diet. On how well you will make the menu for the day will depend on your progress and success in achieving their goals. It has a value of each meal, but there are intervals when receiving the necessary nutrients is especially important before and after exercising.

before training

Training - is your golden hour. A limited time during which you have to work as good as your body allows. Prevent his body as the full potential in the most crucial moment - that can be irrational and stupid? However, many do just that.

Imagine that your mind - this is a rally racer, and theoretical and practical knowledge and skills to act as navigator, prompts the right road. Together you walk to your goal you wish to achieve so. You spent a lot of days to prepare for the race, learned every turn, but forgot to fill the car. And then you go to the start with an empty fuel tank. Failure? More what!

What does the rally and an empty tank? It is in such a situation are people who do not pay due attention to diet to exercise.

Do not be confused that even a few hours before a workout has been a slight feeling of hunger? Where the body will take resources to carry out heavy work? Do you have enough time? As a result, glycogen stores are reduced and quickly go, forces, respectively, either, and the muscles are literally burned.

Basically this happens because of a misunderstanding or a revaluation of the body's own capacity.

Many people believe that to train enough eaten for lunch or breakfast, but if you come to class hungry, then about any productive workout can not walk and talk.

Fatigue rolls almost immediately, we have to increase the rest time, reduce weight, reduce the number of approaches. And in the end?

You literally run away from the gym and trying to justify myself, "Well, today was a difficult day, I'm tired, I'm going home, but the next activity required to work in full." Seriously? Everything will be the same way, until you finally do not start to eat before training.

Before the occupation of the body must get carbohydrates and proteins.

carbohydrates give the body a chance to stock up enough glycogen to fuel muscles with energy during the session.

proteins too will go to the cause. Many people mistakenly believe that the protein should be taken only after exercise, but the amino acids your muscles need all times, and especially during the occupation. A sufficient amount of amino acids in the body will correct an anabolic environment conducive to more efficient growth and repair of muscle tissue after exercise.

And here fat before training not needed. First, fatty foods in the stomach longer stays. Engage with a feeling of heaviness in the stomach uncomfortable and fraught with sudden "buuueee" directly during training. Secondly, fat interferes with other nutrients absorbed.

Ordinary food for 1.5-2 hours before exercise - is a good option when you have time to prepare and the ability to carry food with them. Well, if you can still warm and before the reception, then generally wonderful.

Sport in this sense it is more convenient. It does not need to cook. Shaker with a pre-prepared dry mixture is lighter and takes up less space.

Bottle with water, milk or juice is also easy to transport, and on mixing cocktails will leave a maximum of a minute, and do not need to warm up.

There are quite a hopeless situation when you can not even take a shaker, but also in these cases there are solutions - protein-carbohydrate bars. They may be snacking on the go. In addition to convenience, sports nutrition elementary efficiently.

Whey Protein - the quickest way to give your body protein. It is absorbed much easier and faster. It can be taken one hour before training, when normal food does not have time to be absorbed. If you exercise in the morning, when between awakening and the beginning of a class held only a short time, the usual food does not fit all.

Whey protein VPLab 100% Platinum Whey

The protein is useful to include BCAA complex to ensure full muscle amino acids.

As a simplified alternative to the self-mixing of the protein, BCAA and finding optimal carbohydrate source suitable gainer. In Gainer has protein, carbohydrates, sometimes BCAA's, creatine, and other useful additives in a fairly balanced proportions. Take a look at the composition, add the missing components based on their needs and goals.

An even more advanced version - it pre-workout blendDesigned specifically for the reception prior to occupation. Their composition is optimized to create the best conditions in the body for the upcoming loads.

Pre-workout complex VPLab N.O. Starter

At a set mass meal before training should include 20 grams of whey protein supplemented with BCAA 5 grams and about 50 grams of carbohydrate. When losing weight you need to reduce the amount of protein and 15 grams of carbohydrates - up to 15-20 grams and add L-carnitine to increase fat burning effect.

After training

the body needs after classes are the same as in the pre-training period: carbohydrates, proteins and less fat to avoid the slow assimilation of nutrients. Meal after training especially enjoyable by the fact that it is possible without negative consequences include fast carbsIe carbohydrates with a high glycemic index.

Norms of proteins and carbohydrates slightly higher than before training: at a set weight is recommended to take 25-30 grams of whey protein with the addition of 5-8 grams of BCAA, and the amount of carbohydrate can be increased to 60-100 grams, based on body weight and purposes.

IMPORTANT! When losing weight to make carbohydrates for 2-3 hours after exercise can not be, otherwise the body will cease to use its own fat reserves and switch to food. BCAA can be administered in the same volumes as in the set mass, and as the protein source preferably whey protein isolate with high degree of purification.

Gainer after training still remains a simplified alternative to the self-mixing of individual nutrients.

As can be taken as a specialized advanced replacement Universal Gainer reducing mixture.

Restorative Complex VPLab Ultimate Recovery

Caffeine and other stimulants are contraindicated for two hours after a workout, as hinder the body to restore muscle glycogen.

Post-workout food intake has always given special attention. This is due to the popular opinion that after the occupation opens so-called anabolic window, Also known as protein-carbohydrate window.

What it is? Other experts put the definition of a bit of sense, but if just the anabolic window - when it received nutrients to the maximum going to restore energy reserves and building muscle, with no formation of fat masses.

The problem is that the phenomenon of the anabolic window is poorly understood. Different studies yield different and sometimes conflicting data, but let's talk constructively. If there is a window there after training is very important.

If there is not, you still need to eat to give your body the nutrients for recovery and growth.

Hurt by the post-workout meal, in any case, is not, and simply let the body because everything you need to meet your goals and do not hammer head plus.

A source: https://lifehacker.ru/sportpit-do-i-posle-trenirovki/

That is, before and after exercise for weight loss

To achieve significant results, exercising to lose weight, it is necessary not only regular exercise, but also to eat before and after training.

If it does not pay enough attention, you can break the fundamental weight loss condition is the fact that the number of calories expended per day should be more than consumed.

No less important is the energy value of food - balance of carbohydrates, fats, proteins.

food Basics

The decrease in calories from starvation will not bring a lasting effect. Lack of calories needed for a normal life support, will lead to a restructuring of the body. To balance the metabolism, it will cease to break down fat cells begin to store fat even from the minimum amount of food consumed.

People who are chronically hungry, can not get rid of fat due to:

• slow metabolism against the background of "storing" fat;
• low muscle mass, which does not suffice for fat loss.

Of course, nutrition can be themselves, and not to follow if expend more calories than you consume. But if you approach the issue more responsibly, the effect will exceed all expectations.

On food before and after exercise affects:

1. the occupation;
2. load type - aerobic or power.

Most fat burned during a morning workout on an empty stomach, when glycogen stores at a minimum, as required for the exercise energy is released from the fat depot.

What to eat before exercise?

If you engage in on an empty stomach is not possible due to dizzy spells or for any other reason, for half an hour or forty minutes before the workout you need something to eat. It should be light food, such as bread with tea, banana with coffee. People involved in the day or evening, you should pay attention to the last meal.

Properly chosen food should contribute to:

• reduction of glycogen depletion in muscle;
• lowering the level of protein breakdown;
• decrease in cortisol concentrations.

This allows you to achieve the right balance of protein and carbohydrate.

An hour and a half before any sport recommended to consume complex carbohydrates - rice, oatmeal, pasta, provides a power supply for a long time.

When it is impossible to eat close, and power almost at the end, thirty minutes before training needed source of fast carbohydrates - dried fruit or coffee and banana, which in the short term will provide strength and energy for the good and intensive training.

Fats in the diet, consumed 60-90 minutes before training, you want to minimize. Should prevail carbohydrates and proteins known to promote muscle. In the morning you can drink a smoothie or milk, to eat an apple, banana, almonds. Caffeine helps to cheer up, which promotes the release of fat cells. The main thing is not to overdo it with protein. Its excess can cause drowsiness.

What do I need to eat after training?

There are two approaches to nutrition after exercise. The first involves the use of food for 30 minutes, and the second - waiting is two hours. In order to understand which one is more suitable for those who wish to lose weight, you need to deal with the peculiarities of each.

Maintaining a two-hour pause

Fat burning process continues after completion of the exercise finishes only after a couple of hours. And if we restrict ourselves exclusively with water, it may be much faster goodbye to excess weight. There is this approach and lack. Together with the fat can be lost and muscle tissue.

Do not allow this meal, which allows the body to recover and not lose with the fat and muscle mass. Preference is given protein diet with a small amount of fat and carbohydrates, which promotes:

• reducing cortisol;
• glycogen supply consumed during training;
• fatigue removal and muscle tension;
• protein delivery to repair muscle tissue.

To achieve this, you need to eat for 30-60 minutes. The number of calories should not exceed half of the expended during training. Completely abandon food Only those people whose muscle mass has no meaning.

Eating in the first half hour

Essential for those who wish to not only burn fat, but also have a well-developed muscles. food energy value is calculated in a ratio of 60 to 40. After aerobics is a menu consisting of 60% carbohydrates and 40% protein, and after strength training - on the contrary. If both types of loads are performed in one session, the second preferred embodiment of nutrition (60% protein and 40% carbohydrate).

Prohibited products include:

Caffeine

Interferes with the absorption of protein, glycogen overload that has a negative impact on the recovery of the body. Cocoa, coffee, tea, chocolate and other products containing it should be completely excluded from the diet in the first two hours after training.

fats

Reduce the rate of entry into blood carbohydrates and proteins. It is necessary to carefully monitor the fat content of protein foods, which is a post-workout menu. Do not eat fat cottage cheese (5%), isolate milk (2.5%).

After a workout, you can drink a whey protein shake. Well absorbed and digested liquid food. Engaged in the gym can have a meal at home. If preference is given to a glycemic food, fish approach, potatoes with herbs, chicken with rice. You can always have a drink in the correct proportions of protein and a carbohydrate source.

A great option would be fried in olive oil, salmon or other red sea fish. Filet rubbed with lemon juice, basil, garlic, pepper and salt, leave for a quarter of an hour, then fry until it is golden brown, served with lemon wedges.

Many people are afraid to eat after going to the gym, considering that it contributes to weight gain. In fact, if you count calories, kilograms will not return.

A source: https://builderbody.ru/chto-est-do-i-posle-trenirovki-dlya-poxudeniya/

Sports and food: what to eat after a workout

If you exercise, you probably know that the formation of a beautiful figure is important not only to look, regularity and intensity of training, but also a proper diet. If the daily diet you can still somehow understand:.. Eliminate late suppers, limit calories and so on, the question food after exercise is more complicated.

Let's see what the experts say about it.

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

On the second part of the question can be answered unequivocally: yes, it is possible, and even necessary. Indeed, in the process of training your body to spend some amount of calories expended energy and strength he needs to recover.

First of all meals after training includes a hefty dose water. Catching up in the gym, no matter the sport you choose, you lose about a liter of fluid. This lack of an urgent need to replenish. And the question is whether you need to drink water and when to drink it, not worth it. There can be absolutely calm and drink when and as much as necessary.

The second question is: when and what to eat after training, implies a more detailed response.

The fact that different types of sports and the body work differently. Your training can be aimed at, to lose weight, but it can, your primary goal is muscle gain?

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

Fitness. What to eat after exercise

Fitness classes devised just for those who are going to lose weight. Fitness - the concept of multi-faceted and includes different types of activities, but the main goal remains the same - improving the shape, getting rid of stocks.

If so, then the power after training requires special attention. Here's what they say on the subject trainers.

There after workouts possible. Best of all, even this does not tighten, time interval from 30 minutes to 2 hours. And there it is necessary to recuperate, to provide power muscles.

Ideally, when you eat after exercise half of the calories from those that spent in the classroom. Do not be afraid that it hurt you to lose weight, experts believe that it is necessary and will not cause harm to training. Another thing is that there is a post-workout.

As you know, our body needs proteins, fats and carbohydrates. When the rich and active life, the presence of all three components are necessary, above all, the right to distribute them.

Most of the calories after exercise should fall on carbohydratesThat is your meal at 60% should be a carbohydrate. Donuts and pizza, of course, be canceled, but the apple is not limited.

To restore amiss whole grains, about 40 grams of the total volume of food will help restore energy. If your training was extremely intense and you practiced for about 2 hours, you can increase the size of servings of up to 60 grams.

Also as carbohydrates fit fresh fruits and vegetables, salads and juices have no added sugar.

Please note that the weight in grams is not indicated for the selected product (whole-wheat bread, for example) and for it contains carbohydrates.

In second place in importance are proteins. They help rebuild muscles after resistance training. If the muscles are not in time to feed, for the production of energy the body will break down muscle tissue, which we would like to avoid. Therefore, after the training you need to eat up to 15 grams of protein, it will be approximately 25% of total calories.

Not prohibited after training and fatsBut here you need to be extremely careful. The maximum amount of calories - less than 15%, that is up to 10 grams.

If you are interested in a particular food menu after a workout, you can use these examples:

• serving of yogurt with fruit
• glass of fruit juice and a piece of cheese
• bean curd with shrimp
• pita bread and scrambled eggs and vegetables
• serving of cereal with milk

Do not forget about sports nutrition, that is, special the drinksWhich contain the necessary substances and recommended for acceptance after workouts.

Power Sports. What to eat after exercise

A lot of women today prefer such training to all others. The main purpose - to improve the shape by building up and competent distribution of muscle mass. Workout in the gym, especially bodybuilding, requires a slightly different approach to the issue of food after exercise.

At first, eat after exercise is not just permitted, but strongly It recommended in 20 minutes. Moreover, you must first focus on carbohydrates.

Primarily useful juices with a high glycemic index (grape, cranberry) they need to be drink in an amount such that for every kilogram of your ideal weight had 1 gram carbohydrates.

Also from carbohydrate foods after a workout to eat food without fat. This may be a rice or potatoes, jams and preserves, bread, fresh fruit and vegetables and the like.

The next component of importance - proteins. Proteins better use of eggs and other protein foods, ideally - from special protein shakes.

And here the fat you do not need at allShould give it up.

Coaches for power sports are advised not to delay a meal after a workout in 2:00 delay would nullify your daily efforts. Why such haste?

The fact is that for the first time after training (from 20 minutes to an hour) offers the so-called anabolic window when all eaten carbohydrates and proteins go directly to the destination, namely, to increase muscle.

We have considered the question of whether to eat after a workout on the example of the two main occupations. But there are other, and in each case may have their own rules and nuances. This question is better to clarify the coach and, of course, adhere to his advice.

We will wonder what sport you do, and what are the rules about what can be eaten after a workout, you have to comply.

A source: http://www.charla.ru/blog/fitness/2666.html

Sports nutrition. That is, before, during and after workouts

Renat Shagabutdinov

Friends, the previous article on sports nutrition has become popular. It's time to update it and add to it. This article will discuss:

• What is sports nutrition - and be sure to use it if
• What the body needs before, during and after exercise
• What sports nutrition for what tasks designed

We'll talk about the basic aspects. For those who want to delve into this interesting and immense topic - Literature from the list at the end.

What is sports nutrition

Sportpit - it's not a drug and does not "harmful chemicals", and not something that needed only the pros and superfud able to improve the result.

It's just more convenient (and expensive) food format designed to meet the needs of athletes.

If you are just starting the way in amateur sport and run three or four times a week for 40 minutes or from time to time to ride a bike, or walk to the pool 3-4 times a week - you probably do not need sports food.

If you have already begun to participate in amateur competitions, or are actively recruiting muscle mass, you have long workouts - sports nutrition can help.

If you exercise a lot (relatively speaking, from 10 hours of running a week or 15 hours of training in different types of triathlon) - sportpit can be very relevant.

Although you can easily do without it, rational feeding, filling the water-salt balance and taking vitamins and minerals.

Renat on marathon "Komrads". Photo from the blog Renata

Remember that before applying sportpita or vitamin-mineral complexes, as well as any other additives, it is necessary to consult with a sports doctor.

The most basic products in sportpite:

• Carbohydrate gels - a convenient format for energy during long training and competition.
• Sports drinks - can replenish salt stocks that are lost in sweat, and sometimes also contain carbohydrates, then there are also a source of energy.
• Protein powders, Creatine, restorative mixture - can repair muscle tissue and (this applies to the last two categories) to replenish energy stores after exercise.

Before training / competition

By training in any case can not be treated in a state of dehydration. Drink about 400-500 ml of fluid before bedtime, if the train in the morning and the morning - 400-700 ml of liquid. One hour prior to exercise is drink 500-700 ml of liquid - in this method may be water, a sports drink (with minerals, especially sodium and potassium).

• 3-4 hours before exercise you can safely eat up to 4 grams of carbohydrate per kilogram of body weight
• 2 hours before exercise - up to 2 grams of carbohydrate per kilogram of body weight.
• An hour before the workout - and 1 gram of carbohydrate per kilogram of body weight.

What to get those carbohydrates? If there is not much time - you can take a sports drink with carbohydrates or carbohydrate gel.

If prior to training or competition 2-3 hours - with conventional food rich in carbohydrates, without the fat and the protein without and preferably with no products mentioned below.

But there are individual features, if you are always running after some non-standard food and digest it properly, if you always drink coffee before exercise - why not?

a source.

To avoid digestive problems in training or competition, avoid these foods before and in front of them:

• Fruits and berries. Most fruits are rich in fiber, and the berries it even more in percentage terms.
• Vegetables. This is the most important part of a healthy diet, but before the competition better be careful.
• Red meat. Steak is best left for dinner after a marathon. Red meat is rich in fat and protein for a long time to digest.
• Legumes. For a long time to digest.
• Dried fruits. It is an excellent source of carbohydrates, but they have a lot of fiber, as well as in fresh fruit.
• Coffee. Rapidly excreted. increases the acidity in the stomach: it is better not to risk it on the morning of the competition. However, if you repeatedly tried to drink coffee in front of different duration and intensity of workouts and everything was in order, and without it you will not wake up - you can have a cup for breakfast before competition.

During training / competition

Energy

How many carbohydrates are consumed, depending on the duration of the training?

Less than 45 minutes: Carbohydrates are not needed (curiously, some studies show that a mere rinsing mouth drink with carbohydrates has the same effect on short workouts as carbohydrate intake inside).

45-75 minutes: Up to 30 grams per hour - any kind of carbohydrates.

2-3 hoursUp to 60 grams per hour, should include carbohydrates glucose or maltodextrin.

Over 3 hoursUp to 90 grams per hour, a combination of various carbohydrates (e.g., glucose, and maltdekstrin fruktora).

gels - one of the most convenient products for food on long workouts and races.

Important Note: The gel, as well as sports bars - a convenient delivery of sugar in the body. And, as a rule, more expensive than "regular" food.

For an idea of ​​how much more expensive sports out food, for example, has a shiny material (quantitative calculations) in the book of Nancy Clark's Sports Nutrition Guidebook.

That is nothing magical in the gels is not - as in the invigorating effect of Red Bull, Mountain Dew or Coca-Cola, for which there is generally a large amount of sugar, and only secondarily caffeine.

Photos Renata

What generally look for when choosing a gel?

• On calorie (how much energy will be enough) and sugars in the composition (for example, only fructose - rapid absorption, two or three kinds of sugar - a more distributed energy intake).
• The taste (of appetite and so is not - it is better if this sticky stuff will get you at least a little like).
• On the packaging format (the tube is not very suitable for jogging, I think; Not all sachets comfortably in a pocket or belt - and so on).
• The presence / absence of salt (salt from one source or another, you should get sure not to catch hyponatremia).

Note that any gels necessarily washed down with water, even "isotonic» (Iso, Hydro, etc.) it is desirable to wash down immediately or after some time. Any gels can not drink sports drinks with carbohydrates in the composition - it leads to the consumption of excessive amounts of carbohydrates and as a result, to the problems with the stomach.

And yet - if you expect from caffeine (which is found in many gels) effects, stop taking it for 1-2 weeks prior to the competition. Always pretest any gels on long workouts. A detailed review of the gels can be read in my blog.

What alternatives have gels?

• Baby food.
• Kissel - ready or powder that you cook yourself. You can add sugar, honey, amino acids - all to your taste and needs.
• Energy bars (hard to chew, especially if you run fast - and cycling can be normal).
• Special sports chewy candy (not always convenient to chew on, but you can be more precise dosing nutrients and caffeine, eat smaller portions) The main producers - GU, Gatorade, Clif, Powerbar.
• "Normal" food (if you have access, and if you can digest it on the run):

Any food with low fat content and a sufficient amount of carbohydrates (calculation Pick up portions of 30-60 grams per hour).

Under these criteria are suitable vegetable and fruit juices, canned fruits, granola, crackers, mermaids, jams, white bread, bagels, pretzels, raisins, boiled potatoes and more.

Pancake, pancakes, crepes (and popular now, "ovsyanobliny") are rich in carbohydrates - a source.

Test in training, then to be used in competitions that are well absorbed. And, of course, drink the required amount of water.

Fluid and electrolyte balance

Water and dehydration

For normal functioning of the body need to 30-35 ml of water per kilogram of body weight per day. Accordingly, when training with the sweat we lose more fluids. Dehydration (low fluid) the easiest way to determine the color of urine. If it is bright yellow or dark coffee color - most likely, you will need to fill the water storage in the body.

In addition, dehydration symptoms - fatigue, headache, loss of appetite, dizziness, nausea.

When dehydration increases the body temperature, pulse rate, there is an additional load on the cardiovascular system, reduced blood volume. Dehydration has a negative impact on the training process and carries health risks. Before any training you need to make sure that you drink enough water - and there is no better indicator than the already mentioned

Basic recommendations for receiving water and / or sports drinks during training - 120-240 ml every 15-20 minutes.

With the following formula you can calculate the loss of fluid per hour for yourself. Displacement fluid loss (body weight before training - weight after training + _ fluid intake fluid loss (urinating) / training.

Drinks with electrolytes

Water alone is not enough - with the sweat we lose the salt, and this loss need to fill.

Note that the need for salts does not depend on the duration of the load and of sweating. Accordingly, in the hot weather is necessary to pay more attention to replenish electrolytes.

a source

The concentration of carbohydrates: what are the drinks

Studies show that a concentration of 6-8% of carbohydrates in the beverage is ideal from the point of view of mastering speed. These drinks are released into the bloodstream as quickly as water, but provide you with energy. They are called isotonic.

A beverages containing carbohydrates 10-12% - hypertensive (juice, carbonated water, carbohydrate gels - even those that are called "isotonic") - is not so efficient in terms of speed hydration. They need to be diluted, if you want to drink them in training.

What are the options?

• Do sports drinks on their own (in "rehydron", which can be bought at any drugstore for little money, enough electrolyte to make a lot of their own isotonic drink. Dilute half or even a third of a teaspoon per liter of water, add the glucose or fructose and sugar, honey, maple syrup or juice).
• Buy ready-made Powerade drinks, of Gatorade and other brands - bottled (pay attention to the amount of sugar - it is usually quite a lot that can be a minus and plus. For example, gels can be dispensed in a sufficiently long training)
• Buy soluble powders or tablets and prepare solution alone. Such drinks a lot - and tablets (GU, Isostar, High5 and other brands) and powders (can buy the drug "Regidron" at any drugstore - would be cheaper; In addition, sports drinks in powders have almost all manufacturers of sports nutrition - study the composition, they are more / less sweet, with amino acids and without)
• Pills are especially convenient if you are traveling and at destination is hot and ready to buy a sports drink anywhere.

a source

Can replace mineral water isotonic? Yes, perhaps, best suited for this medicinal table mineral water (from 1 to 10 g / l of salts). But soda can irritate the stomach - remember this.

What is hyponatremia?

This state is a low sodium concentration in the blood (below 135 mmol / l). In a sport usually occurs in the heat under a heavy load.

At risk are those who drink a lot of plain water, and does not make up the loss of electrolytes (especially sodium and foremost) to using isotonics, hypotensive, salt tablets, salts, gels with salt and other sports and conventional power.

According to a study published in the New England Journal of Medicine, 13% of the Boston Marathon faced with the state of mild hyponatremia, because drinking too much water. The first sign of igiponatriemii: nausea, rapid weight gain, betsvetnaya urine, seizures.

Signs of more severe hyponatremia: apathy, dizziness, stupor, disorientation, very severe fatigue and lethargy, vomiting. Possible even coma.

At the Ironman competition in Frankfurt in 2015, he died on 40-year-old participant from Australia. Triathlon held at very high temperature, heat was 40 degrees. The athlete lost consciousness immediately after the finish and died after two days of intensive care. He was diagnosed - brain edema caused by the lack of salt in the body.

Such tragic consequences can be hyponatremia, and therefore to replenish electrolytes, especially sodium, in the heat should be treated responsibly and seriously.

After training / competition

Immediately after the load necessary to consume beverages with more sodium (500 mg / liter) and eat foods high in carbohydrates and proteins (eg, cherry pie and chocolate milk or tuna sandwich or a special sports nutrition - recovery drink or gainer). Ideally - 30 grams of protein in the first half hour after heavy exercise and 1.2 grams of carbohydrates per kilogram of body weight.

Not always is the amount of protein is easy or convenient to use with the usual food.

Therefore, when necessary, and it is necessary to use additives - protein mixtures, beve, bars. Remember that he has no advantage over protein from normal food is not "chemistry", "doping" or superfudom. It's just a convenient form of the protein, which can help to use the right amount of nutrients.

The protein is soy, whey, egg, casein, milk.

a source

They differ in the rate of assimilation: Whey - the "fast", casein - slow. That is, after a workout, you can drink the first for a quick recovery.

Many bars, Creatine and protein mixtures containing several kinds of protein.

Several studies have shown that the combination of carbohydrates and proteins for better recovery after exercise glycogen than only carbohydrates. This is due to the fact that the mixture of protein and carbohydrates stimulate greater release of insulin, which in turn accelerates the absorption of glucose and amino acids from the blood into the muscles.

From sports nutrition optimal embodiment are reduction or geynery mixture - a mixture of proteins and carbohydrates (often also with vitamins). Note that Creatine designed primarily for weight gain - and carbohydrate content per serving may be excessive. Restorative drinks usually have a suitable composition.

Therefore, read the label, reduce portion when necessary or drink protein mixture, adding a sugar, honey or banana, - get the same gainer.

Eat more protein than you need, not too difficult, if you do not consider him not a vegetarian diet (and especially if you use supplements).

But this is not terribly detrimental and - excess urea is converted into and subsequently withdrawn from the body, or used as an fuel (converted into energy or stored as fat reserves, if you have a positive caloric balance)

Fish - a source of protein. Choose one that is to your taste, - the source.

How much water you need after?

The fluid loss during exercise are calculated as follows: weight before exercise - weight after training. The obtained result is multiplied by a half - and drink the resulting liquid volume for three hours.

Example: 67.1 weighed before exercise, after - 66.2.

In the coming three o'clock to drink:

(67,1-66,2) * 1.5 = 1.3 liters of fluid.

List of references

1. Sports Nutrition for Endurance Athletes - Monique Ryan
2. The Complete Guide to Sports Nutrition - Anita Bean
3. The New Rules of Marathon and Half-Marathon Nutrition - Matt Fitzgerald
4. The Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel, and Perform Better - Matt Fitzgerald
5. Nancy Clark's Sports Nutrition Guidebook-5th Edition
6. Nutrition for Runners - Jeff Galloway
7. Sports nutrition. That is, before, during and after exercise - Renee McGregor
8. Ergogenic effects of sports nutrition. Scientific and methodical recommendations for trainers and sports physicians - NI Volkov, VI Oleynikov
9. Anatomy of sports. Myths about healthy lifestyles - Edward Bezuglov

Cover the post: pexels

A source: https://blog.mann-ivanov-ferber.ru/2017/05/18/sportivnoe-pitanie-chto-est-do-vo-vremya-i-posle-trenirovok/

What to eat after a workout?

Strength training involves enormous energy consumption. On average, an hour in the gym spent approximately 600-800 calories. This creates a strong energy deficit and the body catabolic processes begin to prevail over anabolic. Catabolism begins breakdown of muscle tissue.

To prevent this, after a workout should always follow the meal, rich in all the necessary for recovery and growth of macro and micronutrients. This may be as sports nutrition, and natural products. Of course, the food should be healthy and beneficial, because the only way you can achieve athletic and aesthetically pleasing physique.

In today's article we will look at what to eat after a workout, what products it is better suited.

Nutrition after exercise for weight loss

weight loss secret is simple: during the day you need to spend more energy than you get from food. A calorie deficit created by the power and cardio workouts. Therefore, the meal after training should correspond to two principles:

1. To give you enough energy to recover and normal life;
2. Do not show you out of the energy deficit.

Power shortage is also achieved through a balanced diet - here in detail about proper nutrition for weight loss. Daily caloric reduced by reducing the intake of fat and carbohydrates.

Most of the carbohydrates in the diet is eaten during the morning and / or shortly before training, so that the body was more workable. After that most of the diet is protein foods.

The amount of protein thus reaches two-three grams per kilogram body weight, to improve the recovery and satisfy hunger.

What to eat after exercise to lose weight? Of course, amino acids your muscles need to recover, so it is important to obtain high-quality protein. many protein sources: white and red fish, seafood, chicken, turkey, egg whites, dairy products with low fat content and protein shakes.

For the full assimilation of protein needed fiber. It is contained in large amounts in green vegetables: cucumber, broccoli, celery, spinach and others.

Caloric content of these vegetables is minimal carbohydrates in them are almost no, and there can be virtually no restrictions.

Celery is generally considered to be the product of a "negative" calories - you spend more calories to ensure that his chew and digest than it contains.

As for sports nutrition, it is best to use isolate or whey protein hydrolyzate. This type of protein most quickly digested, does not contain excess fat and carbohydrates and gives the saturation of a few hours. To further protect muscle tissue from decay, immediately after exercise, you can use complex amino acids or BCAAs.

Here are some options tasty and healthy food intake after exercising a slimming period:

products	Caloric number of proteins, fats and carbohydrates
200 grams of baked tilapia, 200 grams of celery	220 calories, 42 grams protein, 4 grams of grease and 4 grams of carbohydrates
150 grams of chicken breast steamed, 100 grams of lettuce and cucumbers chives	180 calories, 35 grams protein and 3 grams fat, 4 grams of carbohydrates
200 grams of turkey breast, 200 grams of spinach	215 calories, 40 grams of protein, fat, 2 grams, 4 grams of carbohydrates

What to eat after a workout for a set of weight?

If your set of muscle mass in full swing, you need to supply the body with energy as much as possible to training was more productive, and workers have steadily increased weight. Remember that the principle of load progression - a basis weight set. For all this, you need carbohydrates. So the answer to the question - whether there is need after a workout - definitely yes.

Of course, if your goal - maximum muscle tone with minimal subcutaneous body fat, it will be better, if the basis of post-training meal will be complex carbohydrates with a low glycemic index. This may be the pasta from durum wheat, rice, oatmeal, buckwheat and other cereals.

Traditionally cereals are measured in dry form, to make it easier to count the number of consumed nutrients. The protein portion is also important for the recovery and growth, so do not forget about the meat, eggs, fish and protein shakes.

Sam meal turns out quite abundant and quenches the hunger for at least 2-3 hours.

If you have a fast metabolism, and you have ectomorphic body type, for rapid recuperation after a workout fit and fast carbs with a high glycemic index. It would be better if they receive you not because of confectionery and fresh fruit or dried fruit.

Especially for ectomorphs who want to gain weight, it was designed by a sports nutrition product as a weight gainer. He is a mixture of whey protein and simple carbohydrates (sugar, maltodextrin, dextrose or amylopectin).

However, the feasibility of buying gainer is questionable, because it can be easily done by hand: a portion whey protein and two bananas or dried fruit package will cover the need for a "fast" energy did not worse.

If you have a slow metabolism, it is better to refrain from taking simple carbohydrates after training.

This heavy load on the pancreas and insulin increases, which promotes the formation of adipose tissue.

Further, from simple carbohydrates greatly decreased appetite and eat necessary to set the amount of muscle mass products will no longer after this.

No need to make a meal rich in fat after a workout. This will complicate the process of digestion.

Fats, of course, must be present in the diet at the time of recruitment of muscle mass, it is important for the synthesis of hormones and proper functioning of all body systems. Particularly useful are the so-called unsaturated fatty acids.

They are found in flaxseed and other vegetable oils, red fish, shellfish, nuts, avocados. But it is advisable not to consume after a workout more than 25-35 grams of fat at a time.

There is a hypothesis, called the "anabolic window". Its essence lies in the fact that any food you eat for 30-60 minutes after exercise, It goes on replenishment of glycogen in muscle and liver and to restore the damaged muscle tissue.

Research does not support this hypothesis, but many athletes quite successfully its hold during the recruitment of muscle mass. However, many interpret it too literally, "after a workout you can eat anything and not get fat."

With these thoughts, they go to the nearest fast food and close it "anabolic window". So it's not working.

The table below shows some exemplary embodiments of food intake after exercising during recruitment of muscle mass:

products	Caloric number of proteins, fats and carbohydrates
100 grams of oatmeal in water, 100 grams of strawberry, 2 whole eggs, egg whites 5	650 calories, 30 grams protein, 12 grams fat, 80 grams carbohydrate
100 grams of brown rice, 150 grams of chicken grilled fresh vegetables	550 calories, 40 grams protein, 4 grams of fat, 80 g carbohydrates
100 grams of pasta made of durum wheat, 200 grams of minced beef, 100 grams of white beans	900 calories, 50 grams protein, 32 grams fat, 90 grams carbohydrate

A recommended also see examples diets for recruitment of muscle mass.

What to eat after a workout for muscle growth?

If your goal - maximum dry muscle mass, neither of which simple carbohydrates after training can not walk and talk. You need not insulin and growth hormone production which increases during exercise. A carbohydrate intake will reduce its output to zero.

So no need to rush immediately loaded with carbohydrates, it is not necessary. Your task - to prolong the production of growth hormone. It is best to drink a protein isolate or hydrolyzate, since they include no carbohydrates.

Suitable as egg whites or chicken. Carbohydrate intake is better postponed for an hour or two, of course, if you do not exercise late in the evening.

The main thing is not to exceed the total daily caloric content, then you will not gain excess fat.

Growth hormone has many useful properties, including: enhanced muscle mass increase, improvement the state of the joints and ligaments, fast recovery of micro traumas, increased fat burning, a common anti-aging the effect. Agree, it's silly to refuse from it all.

Differences in diet after the morning and evening workouts

If you visit the gym early in the morning, this is a kind of test for the organism. Not everyone is capable of it. To avoid introducing the body into a stressful condition, after the morning training recommended immediately consume adequate amounts of protein and carbohydrates. This will add further strength to work or school and start the recovery process.

Ideal - oatmeal, steamed water, fruit and eggs. In sports nutrition at this time there is no need, because during the day you eat enough to recover the amount of food.

Train better on a relatively empty stomach after drinking a protein shake before a workout or eating some fruit, then the meal after exercise is absorbed much better.

On the evening workout situation is completely the opposite. Most nutritionists do not recommend eating carbohydrates after 6-7 pm. meals after a late training should be fully protein. It fits almost any protein source.

If your workout ends quite late, and immediately after you go to sleep, you need protein slow assimilation (casein). It will support the anabolic processes in the body when you sleep. This will prevent the breakdown of muscle tissue. A large number of casein contained in the curd, and is also sold in the form of sports nutrition.

If casein is not available, you can do multi-component protein - it is a mixture of different proteins with different digestion rate.

Is it possible to eat at night after a workout?

Of course, there can be at night, but the food should be as "clean" and meet your goals. In addition to cheese, or a protein shake as the last meal before going to bed, you can use egg whites with a salad of fresh vegetables. This light and healthy food, which saturate the body with high quality protein and fiber, without overloading the digestive tract.

Meal before going to sleep in any case should not be tight. Overeating degrades melatonin, thereby falls sleep quality thus deteriorates and recovery. Without proper recovery will not grow.

Protein meal after training

Admission protein after a workout - an important element for further recovery and growth. Note, however, that each protein source has a different rate of assimilation. After a morning workout we need a "fast" protein, after the evening workout - "slow", after a day - something.

• For protein products at a rapid rate of assimilation are: eggs and egg whites, milk, yogurt, isolate and whey protein hydrolyzate.
• For protein products with an average speed of assimilation are: chicken, turkey, lean beef, lean pork, fish, seafood, whey protein.
• For protein products at a slow rate of assimilation include: cottage cheese, casein, a multi-component protein.

Protein products should be as good quality and fresh. Use only products from reputable manufacturers. The fact that the protein quality is not less important than its quantity. In most cases, cheap and shoddy products amino acid composition meager enough, and the body does not receive from them the necessary micronutrients.

A source: https://cross.expert/zdorovoe-pitanie/chto-nuzhno-est-posle-trenirovki.html