By practicing regular workouts for weight loss or with the goal of healing the body, a person depletes water and energy. Therefore, to ensure normal well-being and restore strength for the next classes is possible only with proper nutrition after playing sports. At the same time, it is important to maintain the right balance in nutrition in order to qualitatively replenish the supply of the lost and not to collect excess weight. It is quite clear that there are much less requirements for nutrition before training and after people involved in sports unprofessionally than for nutrition of athletes. However, they still exist, and these recommendations should be followed. The article below will discuss the features of eating after physical activity, as well as whether to skip meals after class in order to lose weight.
Types of Training
In order to properly organize meals for those involved in the gym, you need to consider many features. First of all, how long the training lasts, as well as what kind of exercises a person practices.
All varieties of training are divided into three large groups:
- Gymnastic - yoga, stretching, as well as a variety of simple exercises performed at home.
- Cardio - active activities in which the heart and blood vessels are actively involved. This is fitness, running, aerobics, classes in the orbit track and exercise bike, etc.
- Strength - exercises aimed at building muscle mass.
If we are talking about professional athletes and bodybuilders, then they practice a special system of sports nutrition, which clearly indicates when and what exactly needs to be eaten.
As for people seeking to lose weight, in this case it is important that the diet is balanced and based on natural and healthy products.
Nutrition before class
Beginners in sports nutritionists are advised to pay attention to what they eat before class. Often, those who have just started to practice training, in the process of training or immediately after them, their blood sugar drops sharply. This leads to cold sweat, nausea, dizzy. Therefore, you should not train on an empty stomach. For an hour and a half before training, you need to eat a little oatmeal or another meal rich in carbohydrates.
Those who practice morning physical activity can have breakfast with a banana, eat cereal, oatmeal, and tea with the addition of honey. It is important that the products contain complex carbohydrates, so chocolate and sweets before sports are not recommended.
However, if a person practices running, dancing, swimming or other aerobic training, as well as yoga, then it is allowed to do this on an empty stomach, but only if you feel good.
When training to lose weight, women should eat mostly protein and carbohydrate foods with a small amount of fat.
If sports are planned for the evening, then you should adhere to a simple rule: an hour and a half before eating a dish that contains complex carbohydrates. This will help to get enough energy for a long time and train effectively.
Post Workout Nutrition
In the process of physical activity, consumption occurs initially glucose, Further - glycogen, and only then does adipose tissue begin to be consumed. Therefore, after sports, it is first necessary to restore glucose levels. After performing cardio exercises, it is recommended to have a little snack after 15 minutes. That is, ideally, almost immediately after changing clothes or taking a shower, it is advisable to drink a smoothie or freshly squeezed juice, eat a fruit of your choice. In this case, the recommendations are the same for both girls and boys.
A very gross mistake is fasting for several hours after a sports set. In this case, metabolic processes in the body slow down, which negatively affects weight loss. However, after a small snack with carbohydrate food, you can not give up food for several hours - in this case, with an active metabolism, fat reserves will be burned.
After strength training, which a person performs in order to build muscle, you need to eat protein food. Containing a large amount proteinmeals are recommended to be consumed within an hour after the end of the training process.
Ideal in this case is a protein shake. However, it is quite possible to replace the protein of chicken eggs, chicken breast, fish. You can also eat seafood, vegetables, scrambled eggs. But dairy products immediately after classes are not recommended. Protein food is important from the point of view of stimulating the process of losing weight, as it contributes to the active "building" of muscles and metabolism during the day after training and the next day.
Thus, proper nutrition after exercise depends on its type: after cardio exercises, you should consume carbohydrate-containing foods, after strength exercises - protein. However, the need to eat after sports involves a small snack, and not a full meal. You can eat in a few hours.
If a person plays sports regularly and under the supervision of a fitness trainer, a professional will explain how to properly build meals before and after classes. The fact is that in this case it is important to take into account a number of individual characteristics - the intensity and frequency of classes, body characteristics and health conditions. The ideal option is a diet compiled by a professional trainer.
Strength Training Nutrition
Professional bodybuilders and those who want to build muscle should follow the advice on proper nutrition. It is recommended that such athletes immediately after a set of strength exercises - for 20-30 minutes - eat food containing proteins and carbohydrates. Sports nutrition provides that bodybuilders at this time are allowed to include carbohydrates in the menu that have a relatively high glycemic index, - the so-called fast carbohydrates. It is after training for weight in the athlete’s body that the so-called anabolic, post-workout or protein-carbohydrate window opens. And since all the nutrients that are contained in food are included in anabolic processes at this time, post-training nutrition is very important in order to restore muscles and activate their growth.
In order for the bodybuilder to restore the energy spent, he needs carbohydrates. Not receiving enough of them, to restore energy balance, the body begins to destroy muscle tissue, which is unacceptable for a bodybuilder. After training, the body needs 60-100 g. As carbohydrate-containing dishes, cereals - buckwheat, pearl barley, millet, oatmeal, rice, as well as bran bread, honey, bananas, fresh juices are suitable. According to the studies of specialists, they effectively relieve muscle pain after physical exertion, pomegranate and watermelon juice.
Immediately after the set of exercises has been completed, the bodybuilder is recommended to drink a protein shake with fast protein. It will significantly increase the activity of protein synthesis in the muscles, as well as contribute to the production of anabolic hormone insulin. After training, the body needs 20-30 g of protein. As protein-containing dishes, dishes from poultry, lean meat, eggs, and fish are suitable.
What can not be eaten after class?
After training, fatty foods are not recommended, because fats in the body slow down the absorption of proteins and carbohydrates.
For two hours after class, you should not consume foods containing caffeine, as well as other stimulants: chocolate, coffee, cocoa, tea. Caffeine affects insulin function by inhibiting ingestion glycogen to the liver and muscles.
What to eat after an evening workout?
If an athlete is used to training in the evening, he needs to eat tightly at least two hours before the start of the exercises. Before going to bed, it is recommended to drink a complex protein (approximately 40 g). In the absence of a protein shake before bed, you can eat up to 200 g of cottage cheese with a low fat content.
In order to lose weight, experts advise combining cardio and strength training. It is such a “mixture” that will make it possible to strengthen the body, tone the skin and muscles, while losing weight.
If a person is a beginner in sports, in addition to regular classes in the gym, he needs to adhere to some recommendations regarding nutrition and drinking regimen:
- A general daily menu should contain slightly fewer calories than a person spends throughout the day.
- Before training, you should not overeat, as this can provoke indigestion, belching, and pain during exercise.
- Since in the process of active exercises there is a noticeable loss of fluid, it is important to promptly replenish the supply of water in the body. During the exercises, you should drink non-carbonated water in small sips, taking a few sips every fifteen minutes.
- If cardio and strength exercises are practiced on different days, then the nutrition in each of them should be appropriate. On cardio days you need to consume less carbohydrates, on power days - a minimum of fats.
- It is important to choose those foods that the digestive system responds to normally.
Thus, both those who are professionally involved in sports, and people visiting the gym for weight loss, need to be conscious about their diet. The statement that you should eat as little as possible during weight loss, and after training it is better to refrain from eating at all, is fundamentally wrong. This ultimately can lead to a deterioration in metabolic processes in the body and, accordingly, slow down weight loss.
Ideally, the fitness trainer should tell about the nutritional characteristics of those who regularly engage in sports, taking into account the individual characteristics of the body. But if a person predominates in a healthy diet and is not prone to overeating, then, taking into account the above recommendations, he will be able to organize optimal nutrition before and after training and get the expected result.