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Pro-athletes quite often consume sweets before the start of the session and after it. Most often it is sweet fruits, for example, are rich. This fact can be explained by the presence of a large amount of carbohydrates in sweet foods. This nutrient is an important element of human nutrition. It is carbohydrates that provide us with energy, nourish the brain and liver.
You should be aware that carbohydrates are divided into simple (fast) and complex (slow). Sweet foods contain precisely fast ones that are able to supply energy to the body as soon as possible. Let's find out whether it is necessary to eat sweets after and before training.
What are simple carbohydrates?
Simple carbohydrates have a sweet taste and dissolve quickly in water. They also have a high glycemic index. According to leading nutritionists, simple carbohydrates do not have a great nutritional value for humans and it is desirable to limit their consumption. However, at some point they may be necessary. With regard to bodybuilding, this applies to the mass-gaining period.
After absorption, simple carbohydrates provoke the release of insulin. This hormone has an anabolic effect and helps to accelerate the recovery of the body. It should also be noted that when eating small amounts of simple carbohydrates, fat metabolism is accelerated and, as a result, body weight is reduced.
All foods containing simple carbohydrates have a sweet taste, and the greatest amount of these nutrients is found in sugar, honey, chocolate, etc. We have already said that simple carbohydrates are not of great nutritional value for the body, but you should not completely exclude them from your nutrition program.
With a nutrient deficiency, depression and a decrease in brain activity are possible. During the day, you should consume 120 grams of fast carbohydrates to provide the body with energy for the nervous system to work. Equally important is the use of the nutrient after training.
Should I eat sweets after and before training?
Often people visit the gym to get rid of body fat. In such a situation, simple carbohydrates should be abandoned. But the fact is that if you eat sweets after and before training, in small quantities, then your fat mass will not increase. In this case, simple carbohydrates will perform the following functions:
- Stimulation of insulin secretion, which will increase the anabolic background.
- Replenishment of the energy reserve of the body and protection of muscles from destruction.
- Acceleration of the processes of burning fatty acids.
We have already said that after sweets and before training, and not just after. Since under the influence of physical activity the process of digestion stops, it is necessary to take simple carbohydrates 60-120 minutes before the start of the training. So you replenish the energy supply of the body, and the nutrient will become a source of energy during your exercise. In addition, they will also slow down the catabolic processes that are activated after the end of the session.
Chocolate and bodybuilding
Dark chocolate can be used as a source of fast carbohydrates. Besides the fact that this product contains simple carbohydrates, it has the ability to increase the concentration of nitric oxide in the body. You can use it neat or add it to a sports shake.
Scientists have conducted research and it is safe to say that dark chocolate can be a very valuable product for athletes. As proof of this fact, we present the results of one study. One group of subjects was given chocolate before training, and the scientists found that their blood glucose concentration was constant. This fact suggests that the body had a large energy reserve and athletes could train more intensively.
Also, a constant level of insulin was observed in the body, which significantly increased the rate of gaining muscle mass. One thing worth remembering is that insulin can slow down the process of lipolysis, which was also noted by scientists during the study.
With the fact that dark chocolate can be a great tool for you to gain mass, we have already figured it out. However, when using it, you need to follow a few simple rules:
- Add the product to a protein shake.
- Use only chocolate that contains at least 70 percent cocoa.
- You can use regular cocoa powder by adding it to a sports shake.
More about sweets when massing:
For many professional bodybuilders, one interesting fact is not a secret: 20-30 minutes before a workout, it is very useful to eat something sweet, for example, a pear, an apple or a banana. This recommendation is very easy to explain, because everything sweet is the main supplier of fast carbohydrates, which are so necessary for an athlete.
In addition, most fruits known to us are suppliers of dietary fiber. The interaction of these elements is very organic. Fast carbohydrates provide the necessary energy supply, and pectin does not allow useful elements to be quickly absorbed into the blood. The fruits can be consumed on their own or together with a hearty protein shake - it's all up to you.
But not just fruits. It turns out that dark chocolate is no less useful for athletes, and many professional athletes actively use it as a treat before training. Especially this news pleases lovers of everything sweet. What is the essence of such an interesting phenomenon? Dark Chocolate Boosts Nitric Oxide Levels in the Body which is an extremely important factor for an athlete. At the same time, chocolate does not have to be consumed in its pure form - it can be added to a training cocktail to increase the effectiveness of the drink.
The benefits of chocolate in terms of accelerating the process of muscle growth and recovery of the body are not an easy sound. This fact has been confirmed by a number of studies. In particular, researchers from one of the Welsh universities were among the last to be noted. The experiment involved several men who consumed chocolate immediately before training. At the same time, the researchers monitored changes in the level of glucose in the body of athletes, oxidative stress and insulin.
Can you eat chocolate before a workout?
The results of the research were pleasantly surprised. Those athletes who consumed chocolate before training could boast more stable glucose levels. As a result, they had more energy for a full workout. The level of insulin remained at a high level, which contributed to the accelerated growth of muscle mass. But the above-mentioned fact also has a minus - the rate of fat burning during training is limited.
Chocolate also helps to reduce oxidative stress, and, as a result, accelerates the process of muscle recovery after a workout.
What is the result? We have already figured out that chocolate is an extremely useful product for bodybuilders. Only here it is necessary to accept it correctly. It's best to add some chocolate to your protein shake. The most useful is the product that contains at least 70% cocoa. You can also add cocoa powder directly to the shake (this will make the nutrient mixture even more healthy and tasty).
The cocoa content in chocolate is an extremely important aspect that cannot be ignored. If the selected tile contains only 40-55% cocoa, then one can not dream of receiving any benefit for the body. In addition, manufacturers often compensate for the lack of cocoa by increasing the volume of sugar, which is a source of empty and absolutely unnecessary calories for an athlete. Therefore, when buying chocolate in the store and eating it before training, be sure to read the information on the label.
Here are 5 main food groups that experts do not recommend eating after a workout.
After a long workout, your body works in an intense mode that is different from usual. This means that the needs of the body after such exercises are completely different. It is especially important to watch what you eat after your workout. By the way, you can do this after 1-1.5 hours, if there are no other recommendations from a doctor or trainer.
There are several products that are strongly recommended not to be consumed after physical exertion, as they may not have the best effect on the liver, blood vessels and muscles. Here they are.
Salty snacks
During training, you sweat, along with sweat, excess salt comes out. In such a situation, it is not surprising that you want something salty after a workout. Don't give in! Crackers, salted nuts, seeds, popcorn, and other high-salt foods will not provide your body with the energy it needs after an intense workout. Better eat a banana or a few dried fruits - they have a lot of potassium, which is good for the body, exhausted by training.
Products with sugar
Candy, energy bars, milk chocolate, cookies, sugary sodas, marmalade, sweet yogurt, honey, peanut butter, chocolate spread - it would be a big mistake to eat any of these and thus consume more calories than you recently burned in a workout. Filling your stomach with these foods will cause your blood sugar levels to rise quickly - and your body will be forced to equalize. At the same time, the metabolism will slow down, and extra calories will be deposited.
Fatty foods and snacks
French fries, chips, cheese, hamburgers, pizza - such food is harmful in itself, so it's not worth telling why this is not the best option for a fitness lover. Excess fat in such high-calorie foods increases the level of so-called bad cholesterol in the blood, causes the development of vascular and liver diseases. And the liver works especially intensively after a workout, as the blood is saturated with oxygen.
Raw vegetables and fruits
Raw fruits and vegetables must be present in the diet of a person who wants to be healthy. But after training, it is better not to eat them. The fact is that during training, your body uses all the available energy, that is, everything that you ate is burned. But raw vegetables will not help you make up for the loss of precious nutrients. On the contrary, your body will need more energy to process these products than it receives from them. It is better to replace them with a portion of fiber and protein, perhaps a chicken breast or a spoonful of cereals.
Bakery
Cupcakes, muffins, bread, pies - not the best food after a workout, as you know. Your body needs healthy carbohydrates - these are best taken from grains, bananas or legumes, and proteins - low-fat cottage cheese, chicken breast, etc. These foods will help your body restore lost glycogen. But baking, on the contrary, will increase its level.
Modern research has already proven the usefulness of chocolate for humans, and this is justified not only by the presence of many useful substances in chocolate, but also by its effect on the mental state of a person. Let us consider in more detail how chocolate has a positive effect on a person.
Chocolate - what is its use?
Chocolate for athletes can be considered a real find, and this is no coincidence, since it is in this tasty and nutritious product that the components are most harmoniously combined and allow you to quickly saturate the body with energy. Consider what are the features of the composition of chocolate.
Being a very tasty product, chocolate at the same time contains a significant amount of useful substances in its composition. These are tannin, which stimulates the activity of the brain and nervous system, and trace elements such as potassium and magnesium, which support brain activity and muscle activity. The high content of glucose in chocolate provides a quick energy supply, enhances brain activity.
Cocoa and sugar, which are contained in chocolate, contribute to a significant increase in energy in the body, and also increase the production of the hormone of happiness - endorphin and serotonin. The iron contained in large quantities in bitter dark chocolate is useful for those who suffer from low hemoglobin levels and anemia, as well as for the growing body of a child.
Theobromine, which is a natural stimulant, increases the level of pressure and pulse, which is important for hypotensive patients (those who have low blood pressure), but you should be especially careful when eating dark chocolate.
Caffeine also stimulates the entire body, increasing mood and vitality. Milk and cream, contained in the greatest amount in milk chocolate, help to relax and calm the nervous system, for this reason, the use of milk chocolate makes it possible to get a sound sleep.
Chocolate of any kind contains a significant amount of antioxidants, according to this indicator, bitter chocolate overtakes even green tea and natural red wine.
Chocolate and sports
Due to its high calorie content, chocolate for athletes is an excellent substitute for many products, since its small amount allows you to quickly get enough and not feel hungry for a long time. Athletes, being the most active part of the population due to constant physical exertion, need just such a product that will allow them to feel full for a long time and have a supply of energy to perform physical activity.
The common belief that chocolate contributes to the accumulation of excess fat in the body and the appearance of acne is not entirely true, especially when it comes to people involved in sports. Like any other product, especially one as concentrated as chocolate, it should be consumed in moderation.
However, due to its high energy content and the ability to quickly restore the spent energy, chocolate is used on a par with post-workout recovery products, and chocolate is a more natural product.
Chocolate - restrictions on use
Chocolate for athletes is an excellent product that can restore the spent energy in the shortest possible time and give strength for further training. But in everything the measure must be observed, and for an athlete, even involved in heavy sports, it is enough to consume about 30-70 grams of chocolate per day.
At the same time, chocolate can be consumed both before and after training, and during it. The rapid uptake of glucose into the bloodstream makes it a particularly fast-acting recovery product during intense sports.
It should also be understood which type of this tasty and healthy product is more indicated for athletes.
What type of chocolate is preferred by athletes?
Knowing the difference in the composition of bitter and milk chocolate, it is easier to understand which type of chocolate product will be more useful in a particular case. According to nutritionists, milk chocolate is the most appropriate product for athletes, as its composition is more suited to the needs of the athlete. It is in this type of chocolate that milk and cream are present, which are an excellent supplier of calcium and make the taste of chocolate more delicate and pleasant.
Dark chocolate contains more tannin and caffeine, which have a maximum invigorating effect, and therefore dark dark chocolate is especially relevant when you need a sharp jump in strength and energy. Therefore, taking dark chocolate is not recommended immediately before bedtime.
As can be seen from the foregoing, chocolate and sports nutrition are compatible concepts, so the inclusion of different types of chocolate in your diet is indicated for athletes. This recommendation is especially true for those who experience significant physical exertion and who need a quick recovery.
