Various types of fitness, aimed at making the body more perfect, getting rid of excess subcutaneous fat and (or) building muscle, requires a competent approach not only to the choice of the type and intensity of exercise, but also to nutrition after exercise. Nutrition is of great importance, because what and how much you eat after intense physical exertion determines the final result of your efforts. What to eat after a workout, and what is better to refuse in order to get rid of excess weight, form a beautiful figure and at the same time not harm your health? The answer to this question depends on many nuances. However, together with estet-portal.com we will try to give the most comprehensive answer to this burning question.
What to eat after training: we will coordinate the diet with the principles of healthy eating
One of the most common misconceptions about post-workout nutrition is to be patient and not eat longer so as not to gain back, with considerable difficulty, the calories expended. Especially often such concerns arise among those who prefer to do fitness after the end of the working day. Is it possible to eat at night? Won't everything eaten be stored as an "emergency supply"?
Let's try to debunk this widespread misconception. Following the principles of a healthy diet, it is necessary to form your diet depending on the intensity of physical activity. That is, the greater our energy costs, the more calories are required to restore them. If the body experiences an acute shortage of the substances necessary for it, it will simply slow down the rate of metabolic processes, or even “try” to add something else to the available reserves, as in any stressful situations. This means that the first and most important thing we should know is that food after a workout is necessary, otherwise no titanic efforts will be rewarded according to merit.
Peculiarities of metabolism after intense physical activity
Of course, we all know perfectly well that the metabolic processes in our body are determined by a wide variety of factors. We digest food differently at different times of the day, depending on our physical and even psychological state.
Nutriticians strongly recommend taking into account the appearance of the so-called "post-workout window" in the work of the body after intense physical exertion. This is a time interval ranging from 20 to 30 minutes after the end of class. During this period of time, your body is in dire need of carbohydrates and protein foods, and it is during this period that it should begin to be absorbed.
Carbohydrates are needed to restore energy costs, while proteins will be used as "building blocks" for your muscle tissue.
If you ignore the feeling of hunger, "in the furnace", that is, your own muscles will go to cover energy costs, which means a beautiful toned stomach, "puffed up" legs and shoulders will still remain an unfulfilled dream.
A little specifics: what and how much to eat
First of all, we note that specific instructions: what foods and how much to eat before or after sports, most likely will not bring much benefit. It is much more important to understand the principle approach, and not to follow a diet that does not suit you.
Therefore, first of all, let's try to decide on the answer to the question "how much?". Most likely, you will begin to calculate the approximate volume of your serving, based on the calorie content of the products. For those who exercise to lose weight, the ratio of energy expenditure in training and the caloric content of foods should be in the proportion of 2: 1. For example, if your energy expenditure in class was approximately 600 calories, the calorie content of your serving should not exceed 300 calories.
But what should be more on your plate: proteins or carbohydrates— determined by the direction of study. If you build muscle, then at least 60% of your post-workout portion should be protein food, but if you are working on "burning" fat, the protein content may be limited to 40% of the total volume of products.
Foods most useful after a workout
Now that we know how much you can eat so that the titanic efforts made during classes are not in vain, let's take a more specific look at the question of which proteins and carbohydrates will be useful, and which ones should be avoided.
Proteins consumed after intense physical activity should be as easily digestible as possible. In this, nutritionists are absolutely in solidarity, and therefore they recommend as a source of protein:
· fat-free cottage cheese;
· low-fat cheese;
· egg;
· lean fish;
· protein shakes.
There are different opinions regarding meat, but if you decide to eat a piece of boiled meat, it should be chicken breast, which contains a minimum of fat.
But you should refrain from eating any fats after exercise: they will affect the metabolic processes in your body and slow down the absorption of carbohydrates and proteins.
As a "garnish", give preference to foods that are based on complex carbohydrates rich in fiber. They need from 40 to 60 grams. It could be:
· a slice of wholemeal bread;
· whole grain bread;
· low starch vegetables;
· brown rice.
In addition, in the process, as well as before and after training, you should follow the drinking regimen. We recommend water without gas, which should not be too cold.
But coffee, tea and other products containing caffeine will have to abstain for at least two hours.
Here are a few specific examples of a fairly nutritious "snack" that, depending on your tastes and preferences, may consist of:
· whole grain breads with a slice of low-fat cheese;
· dried fruits and nuts;
· natural yogurt and fruit;
· omelette with vegetables and pita bread;
· boiled egg and crispbread.
So, we found out that getting the figure of your dreams, paying maximum attention to physical activity, and starving (eating too much) after training is impossible, nutrition is just as important as choosing the "right exercises". Of course, it is important to take into account not only the duration of classes, but also their type, since power loads require a greater emphasis on proteins, and after cardio training and aerobics, the body needs a predominance of carbohydrates.
For more interesting information about beauty and health, read on the website estet-portal.com.
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