At the heart of any method of losing weight is two important nuances. The first is proper nutrition, the second is increased exercise. But it must be remembered that fat is a reserve of additional energy for the body. Everyone noticed that it is not so easy to get rid of him. Probably, the body simply does not want to part with it. Based on this statement, we can conclude that in order for fat to disappear, it is necessary to create conditions in which the body will need energy.
Most The best way is a sport. If eaten in unlimited and large doses, excess weight is not going anywhere and sports won't help either. In some cases, you can achieve some result, but it will be short-term. Therefore, the question of nutrition after training is always relevant. So, it's time to study this aspect in more detail.
Pre-workout nutrition for weight loss
As mentioned above, fats are one of the possible sources of energy for the body. When there is an energy deficit, then the active consumption of fats begins. Therefore, eating before and after training is not recommended.
It is necessary to force the body to expend its energy reserves, and not to replenish them with food. Not eating for too long is also bad, because normal training takes place in conditions where carbohydrates must be present. The best option - eating 1.5-2 hours before training. Experienced athletes do just that. So they can control the volume muscle mass. However, beginners have to learn this.
Fans of sports in the morning should know that the body should receive food before training in about an hour. In this case, a salad of vegetables or fruits will serve as a good food. If you are using vegetables, omit potatoes; if fruit, bananas and grapes. This is very important nuance, which few people pay attention to and do wrong.
If there is not enough time, literally 20 minutes before training, try to drink a glass of kefir, a cup of green tea, juice or compote.
Why is it impossible to withstand 2 hours before training in the morning? The fact is that the body has already managed to spend all the reserves of carbohydrates during the night. After that, fats will be burned more efficiently and it will be possible to lose weight faster.
What foods are good to eat before a workout
Before playing any sport, you can eat:
- Oatmeal, rice or buckwheat porridge is perfect.
- Fruits are of particular benefit, except for those that have high level Sahara. We are talking about grapes and bananas.
Shouldn't they be eaten before a workout? They are not suitable for people who are trying to lose weight. Having in its composition a lot of carbohydrates, after entering the body, they slow down the process of spending fats. If you eat a banana or grapes before a workout, there can be no question of losing weight. First, the body will spend the energy that has just arrived, and only after that it will go to its reserves.
In general, this statement applies to any food. The only difference is their calorie content. This is why there is no result after a hard workout. To lose weight faster, you need to watch what you eat. After all, everything you eat will soon be reflected in the figure, whether you like it or not.
Post workout nutrition for weight loss
If the training went at a good pace, then the body even after it continues to burn calories. After 1.5-2 hours, you can start eating. But foods should be high in protein. They allow you to recover very quickly. muscle tissue. These products include:
Ration is mandatory diversify with a salad of any vegetables:
- tomatoes;
- cabbage;
- radish;
- cucumbers;
- bell pepper, herbs.
Season the cooked dish with a small amount of olive or vegetable oil. Pickled vegetables can also be eaten.
Vegetables can be cooked on an open fire, it is not only tasty, but also healthy.
If training takes place late at night, and you plan to go to bed in an hour, be sure to drink a glass of yogurt. Consider sensitivity to dairy products. Kefir is a post-workout meal that will help replenish protein reserves and normalize bowel function. Kefir is used for burning excess weight and health improvements. After it, the stomach feels light.
Many people, due to a busy work schedule, often simply do not have extra time to take care of themselves. Some allow you to allocate a couple of extra minutes in the morning, others are free only in the evening. Regardless of the case, these rules should not be changed in any case. After training body needs a break. This will help to force the body to continue to burn fat.
Now readers know how to eat right before and after training to burn fat. Proper nutrition should also be followed on days when there is no training. How much and what can you eat? How to eat right between workouts?
Eat in unlimited quantities, of course, should not. Excessive consumption of salty, fatty, spicy and sweet foods - and you will forever part with dreams of perfect figure. The basic nutritional advice you should always follow, regardless of whether you have a workout today or not:
- Observe fractional nutrition. It is better to eat as often as possible in small portions than twice a day in large quantities. This should be rule #1.
- Some sweets, such as chocolate or flour products, eat only on special occasions. The body needs glucose.
- The basis of nutrition is low-fat foods. Give preference to lean meats, dairy products, fruits, vegetables, cereals, legumes, eggs and greens.
- Try to eat bananas and grapes in small quantities.
- Potatoes contain a lot of carbohydrates that interfere with weight loss. Eliminate this vegetable from your diet, and you will be surprised at the results.
- Protein products restore the human body. They need to eat more than others.
- If you eat meat, remove the skin and excess fat from it.
- You can drink liquid in unlimited quantities. How many healthy drinks you can think of: compotes, fruit drinks, tea, cocoa. But honey and sugar are not added to them. Nutrients occupy the main place in their composition. Such drinks give energy and endurance. Undoubtedly, honey is beneficial for the body. In this regard, nutritionists continue to argue to this day about its use. But in terms of training in order to lose weight, it is better to exclude their diet.
- And one more important nuance. The last meal of the day must be at least 2 hours before bedtime. This applies to those people who do not want to gain weight.
What to do if you really want to eat after a workout
There are times when after playing sports you really want to eat. The hunger is just crazy. What does it mean? Don't be scared, it's completely normal. You came after a workout that you spent a lot of time on and now you want to eat. The body is trying to tell you that it urgently needs to replenish its energy reserves. Is it possible to deceive the body in some way? After all, it is supposed to eat not immediately, but after 1.5-2 hours. Try doing the following:
Results
The issue of nutrition after and before training was considered in detail. Losing weight is an important step that not many dare to take. After all, a person wants to eat after and before training, and he cannot help himself. But in order to have a beautiful and slim figure You have to pull yourself together and don't give up. Eating the right food after sports is good for the body. If you do not follow these recommendations, then you should not even start.
In any case, it is necessary stick to a proper diet. No need to eat everything, including crackers, sweets and more. Also, you need to lead an active lifestyle all the time. Try to try to do at least something to get the figure of your dreams. Perhaps in the future you will like it, and you will no longer go astray.
Each of us, having come home after physical exertion, may experience a strong feeling of hunger, but what if we don’t feel like eating at all after a workout? Is this normal?
Most likely, the problem lies in improper and unbalanced nutrition under conditions of physical exertion. You may be eating a lot before your workout. large quantity calories than your body loses in one exercise session. In this mode, you will never be able to get rid of excess weight.
Nutrition depends on two factors:
- Time spent exercising.
- Type of training (aerobic or strength).
For weight loss, exercising on an empty stomach early in the morning will be effective. IN given time days the body has the least glycogen, so it will receive all the energy by breaking down fat.
If you play sports to build muscle, then you need to eat a solid meal an hour before the start of the workout. It's best if they are complex carbohydrates(oatmeal, rice or pasta).
After class, do not immediately pounce on food if you want to lose weight. You have a feeling of hunger, because during exercise you have triggered the fat burning mechanism. Now you need to wait an hour or an hour and a half until it is most active. Afterwards, you can have a light snack.
Refrain from consuming fats and caffeine after sports. These substances prevent the entry of proteins into the blood. Therefore, if after a workout you feel hungry, then wait a little time and eat light food (fresh vegetable salad, fruits, cottage cheese, low-fat yogurt).
Losing weight ask why after a workout you want to eat. Although, this is logical - we spend energy, and we must make up for the deficit, which the body clearly hints to us with the help of hunger. But not everyone is happy about this - someone goes straight to fast food, and someone destroys a triple portion of healthy and wholesome food. Therefore, we do not lose weight, as they say. In fact, an increase in appetite after a workout is a normal thing, it's not normal if you can't stick to your meal plan because of it. It means something is wrong with your recovery, nutrition, or the training itself.
O sport! You are an unbearable burden
A couple of years ago, a viral article circulated on the Internet, in which regular British scientists, based on statistics, proved that a card to a fitness club contributes to weight gain rather than weight loss. The arguments were ironclad:
- visiting the hall, we overwork;
- the loads of most people in the hall are unbearable, and are intended for "lumberjacks", and not for "ballerinas". Accordingly, instead of losing weight, girls begin to carry all sorts of heavy barbells, and then - before you have time to look back, how life is over, you get a cat, and New Year meet with a laptop;
- training only increases appetite, and we eat much more than we need to lose weight. And no muscles grow in an amateur layman, but only a fatty layer.
It is clear that such a set of diverse horror stories simply convinces us that training is the enemy of diet. And since restrictive nutrition is the main weapon of harmony and beauty, then we should not even try to go to some kind of hall.
"Female version" of the previous horror story
And for girls who want to be fit, they specially came up with dancing, light fitness such as Pilates, swimming and all sorts of aerobics. From them, according to legend, there is no desire. Of course, especially when you consider that everything listed above, just like the despicable “metal”, consumes “carbohydrate fuel”, that is, you don’t want to. Is that some kind of candy to chew, or a small cake. Given that this is “light food” in the understanding, it’s quite a large number people, and the fact that there are calories in a chocolate bar as in a small portion of buckwheat with a steamed chicken cutlet does not particularly bother anyone.
So is it necessary to eat if you want to eat?
For girls, again, a myth has also been invented that everything that we eat after a workout, from protein products, will immediately go to the needs of “muscle building”. Therefore, especially ardent fans of thinness do not eat these same protein foods for half a day. In fact, enough free amino acids "circulate" in the body to start protein synthesis. But…you won’t “pump up” if you eat in a calorie deficit.
Therefore, two-hour breaks between the hall and food "for weight loss" do not make sense. It is worth eating right away, and if you want to recover normally - proteins and carbohydrates without adding fat, and a little later - already a large meal, which will include fats.
You can also find the opinion that carbohydrates have no place in the diet of losing weight when it comes to post-workout meals. In fact, no one forces you to load 120 g of carbohydrates at a time, but if you eat about 30 g, no problem will happen. But protein synthesis in damaged muscles will go “more fun”. This means that we end up burning more calories than if we simply abstained from eating after a workout.
Unbearable hunger and its consequences
As they say, everyone would have such desires in the mass. Many people who lose weight really lose control after a hard workout, and eat much more than the nutrition plan provides. There may be several reasons.
Unbalanced Diet
This happens with comrades who misunderstand calorie counting and BJU. Many really try to only "get into calories", completely ignoring the need to eat a certain amount of protein, carbohydrates and fats. It turns out that such people eat only the most delicious for themselves - sweets, some fruits, cheese, nuts or pasta from them, but not meat, fish, eggs and cereals. A diet of “sweets” is not satisfying, since such food can be absorbed quite quickly, especially if we are talking about sweets. Therefore, after each session of “wasting calories”, the body simply screams about the need to replenish them.
What to do: Start eating fiber. Yes, it's quite simple - you can "slow down" the absorption of any simple carbohydrates if fiber is added to the dish. Because homemade cake with whole grain flour is much better than store bought. But this does not exempt from counting the number of macronutrients.
Too many simple carbohydrates
Theoretically, a healthy person cannot suffer if he draws most of his carbohydrates from "simple" sources. But practically it turns out differently. Someone safely eats 100 g of honey a day and feels fine, while someone begins to eat sweet, salty, sour, and “something else”, and then does not lose weight.
There are also real deviations in the state of health, when after each serving of a sweet person a breakdown awaits, and a desire to eat again. This is due to a violation of insulin metabolism, and should be a reason to see a doctor.
In order to maintain a normal metabolism on a diet, we recommend no more than 10-20% of sweet carbohydrates in the diet. That is, we can eat one serving of sweets, but "exchanging" all the buckwheat for sweets does not make any sense.
Too little fat
This is the "legacy of the dark past" of modern dietology. Only about 10 years ago, it was considered an acceptable and desirable strategy to lose weight by 40 g of fat per day. And nothing that's yours own weight- far from 40-50 kg. Today, eating enough fat is associated with an optimal metabolic rate and the normal functioning of the hormonal system. And a sufficient amount of fat is a high satiety index of food, and the absence of problems with saturation.
Training plan and its nature
Let's just say, losing weight, we can set different training goals:
- promotion strength endurance. Then we do the so-called metabolic training (circular, giant sets, interval training) in a relatively high-rep mode, but with medium, and not with small weights;
- increase in strength indicators. It is quite possible for beginners to grow and progress in strength with physique optimization, so many whose priority goal is strength train by power plans, not forgetting about the diet, and achieve success;
- figure correction. Here, if we are talking about a calorie deficit, we can only “play” with muscle tone, but not with an increase in volume.
Not all training goals fit perfectly with a low-calorie diet. More precisely, only bodybuilding-style body shaping correlates with it - 8-12 repetitions, a lot of isolating exercises, low-intensity cardio at the end. But everything else requires average calories, and a fairly high amount of carbohydrates. Yes, you may be hungry because you're doing "metabolic" style circuits with fairly heavy bases, sprinting, and trying to chew 30g of oatmeal as your only carb source.
So remember that the deficit should be small, and weight loss should be slow.
Frequency of meals
Many people, with a relatively optimal "matrix" of proteins, fats and carbohydrates, have a fairly uneven distribution of food over an active day. Let's say a girl goes to the gym after work. She had lunch at one in the afternoon, and it was relatively complete. Before a workout, she drinks a thin protein on the water, or chews on a "fiber and protein" bar. It is not surprising that after training, her feeling of hunger reaches cosmic proportions. Of course, the theory with snacks and main meals is good if you do not have a special physical activity, but not too much if your goal is to train effectively. Try to make the 4 meals after breakfast approximately the same in terms of time intervals, calories, and macronutrient composition.
And yes, the worst decision - eating carbohydrates in the evening - can save, not "destroy" your waistline. Mixed food, according to most sources, is the most optimal for anyone who seeks a longer feeling of satiety. Therefore, perhaps the “protein-complex carbohydrates-fats” scheme is more suitable for you, rather than “protein-fiber” for all meals.
Sports nutrition and post-workout hunger
Many people prefer to drink protein immediately after class, and then make a full meal, for example, consisting of fiber and carbohydrates, or add fats too, especially if about an hour and a half has passed since the protein intake.
But you need to understand that cocktails are not a satisfying thing. Progressive humanity adds psyllium seeds to the protein, and gets a cocktail of greater density, and more digestible for a long time. You can also add regular bran, dietary fiber, or even a bunch of greens if you can tolerate such combinations.
Find out why you get hungry after a workout, whether you should eat after the gym, and how carbohydrates affect your body.
Why does hunger appear after a workout?
This problem is especially relevant for beginner athletes. Many of them say that the lesson has not yet ended, but they are already hungry. Most prefer to endure, because they are sure that eating immediately after training reduces its effectiveness. One of the main reasons for the appearance of hunger after a workout is an improperly adjusted diet.
Most often, people, having decided to get rid of excess weight or pump up, get a subscription to the gym and begin to perform a lot of exercises. As a result, they return home exhausted and it is quite obvious that the desire to have a bite in this case is simply huge. Such a system will not bring you the desired success. In order not to feel hungry after a workout, you need to eat well two hours before the start of the training. As a result, you will have the desire to eat 40 minutes after your workout.
First we need to find out who is training on an empty stomach:
- those who decide to train in the morning;
- if you need to attend classes after work;
- losing weight, confident in the effectiveness of this approach.
The first example will be morning running. The man did not eat until eight or nine o'clock, and there is no doubt that upon returning home he will have a strong appetite. In addition, people often wake up with a strong feeling of hunger. If in such a situation you do not have breakfast, but immediately go for a run, then hunger after a workout cannot be avoided.
In the second case, a person immediately after the working day goes to the gym. This suggests that between four and six o'clock in the evening he did not eat. We will not focus on those processes that are activated in the body during training. We only note the fact that already at the twentieth minute of training there are no reserves of glucose left in the body and at the end of the training the body requires to replenish them in a short time. The most dangerous thing about feeling hungry after a workout is not the appetite itself, but the fact that you can eat harmful foods.
How to get rid of hunger after a workout?
As we have said, first of all, you should eat before the start of the training:
- If the lesson is held in the morning, then it is worth at least drinking a glass of juice (freshly squeezed). The body will quickly process it and increase its glucose stores.
- When you visit the gym after work, at the end of the working day, you should eat foods containing complex carbohydrates, such as porridge. Also suitable are fruits.
If you swam in the pool, then you know that after a workout you really want to eat something, and preferably with a high energy value. If you prefer to train fresh air, then you should responsibly approach the choice of clothing. When you plan to swim, don't spend more than 30 minutes in the pool.
Severe hunger may appear after a high-intensity workout. The reason for what is happening is quite obvious - the high consumption of glycogen. The actin you train, the more the body has to expend energy. To avoid hunger after a high-intensity workout, a compromise must be found. When playing sports, it is important to have a sense of proportion, for example, train for 30 minutes, do not use high intensity, take fruits or cottage cheese with you.
What to do if you feel hungry after a workout?
Let's see what to do if after the training you really want to eat. Let's start with the fact that your occupation should not be the line after which you must deny yourself food. Moreover, it is even necessary to have a snack. When the body receives nutrients after physical exertion, the regenerative processes are accelerated. Glycogen stores are quickly restored, and after that, the restoration of microdamages in muscle tissues begins.
To get rid of the feeling of hunger after training, we recommend doing the following:
- chicken breast (boiled);
- egg white omelet without adding yolks;
- low-fat cottage cheese;
- squid (boiled or steamed);
- vegetable salads dressed with olive oil, but in small quantities.
Some compare hunger with thirst, while arguing that if you drink enough water throughout the day, you will not drink more than the body needs. You can definitely say that after the training, water is necessary, but hunger may not immediately disappear. We can recommend that you experiment and determine what is best for you.
Fasting and sports
There is a lot to talk about intermittent fasting today. If you analyze the reviews about it, you get the impression of enough high efficiency. Let's try to figure out how sports can be associated with fasting.
Benefits of Intermittent Fasting for Athletes
Let's start with the advantages that fans of this technique talk about:
- Insulin sensitivity increases, and the body responds better to carbohydrates from food.
- Studies have found significant improvements in health, affecting all systems of our body.
- Metabolic processes are accelerated.
- The body more intensively synthesizes norepinephrine, which leads to an increase in energy reserves.
- The production of somatotropin is accelerated, which leads to a restructuring of energy metabolism for the use of fats, and protein compounds are used exclusively to solve plastic problems.
- Appetite drops, although many are sure of the opposite. If you are fasting correctly, then your appetite will not increase.
- Convenient from a practical point of view, because there is no need to carry food containers with you.
Should carbohydrates be eliminated from the diet?
The impact of hunger on human performance is directly related to evolution. Our ancestors did not have the opportunity to refuel with carbohydrates before hunting or gathering plants. They were forced to alternate periods of fasting with times when food was plentiful.
However, it is necessary to look for food on an empty stomach, otherwise it is impossible to survive. Scientists are sure that our genetics since the time of the caveman has not undergone major changes. This allows us to assume that even today we can perform a large amount of work without additional feeding of carbohydrates.
For energy, the body is able to use not only carbohydrates, but also fats. In the body of an average person, the carbo supply is about 500 calories, but fat reserves can be much higher. For example, your weight is 75 kilos and a quarter of this mass is fat. Thus, the energy reserve in the body will exceed 160 thousand calories.
Aerobic exercise activates the processes of utilization of adipose tissues and, first of all, it is fats that are burned. The body is able to adapt to physical stress and a person becomes stronger, faster and more beautiful. When you starve and exercise against this background, the body begins to more rationally use the fat reserves it has. We again come to the logical conclusion that exercising, combined with a carbohydrate deficiency, can help you lose fat. The situation is similar with the intermittent fasting system.
The body creates stores of glycogen from carbohydrates supplied with food. Moreover, they are stored not only in the muscles, but also in the liver. If muscle glycogen is only needed to provide energy to the muscles, then the substance located in the liver is used to feed the brain.
There are plenty of studies showing the importance of eating carbohydrate sources before, during, and after exercise. At the same time, it is necessary to consume enough carbohydrates when high intensity training. In this mode of operation, the body primarily uses carbohydrates. Fats become the main source of energy only if unhurried movements are made.
When is it held intense training lasting more than an hour, scientists recommend taking 30 to 60 grams of carbohydrates every 60 minutes. One of the main reasons for the lack of progress in losing weight is the high frequency of carbohydrate replenishment. Let's say to burn off all the calories contained in a regular bottle sports drink, you may need about 30 minutes of leisurely work on a stationary bike or treadmill. If after the training you immediately eat, then you may well gain weight.
If you have heard of the intermittent fasting system, then you probably know its basic principle - for 16 hours you fast, and for the remaining 8 you eat three times. It should be noted that this technique is actively used not only for weight loss, but also for gaining muscle mass. If you do not trust the reviews that are on the official website of the intermittent fasting system, then there are the results of a scientific experiment. It was conducted by British scientists and confirms the fact that during fasting, growth factors are activated and it is easier for an athlete to gain muscle mass.
Those who are actively involved in sports or fitness know that after you give your best on the simulators, you don’t want to eat for a very long time. Obviously, after exercise, some mechanism is activated that suppresses appetite and hunger. But what is this mechanism?
Jay-hun Jongu (Jae Hoon Jeong) and his colleagues at the Albert Einstein College of Medicine came up with the idea that it was all about an increase in body temperature - we warm up quite a lot due to physical activity.
Thermoregulation, like appetite, depends on the hypothalamus, a small area in the brain that controls a variety of physiological processes. Each process has its own group of nerve cells, but maybe the hypothalamic neurons that regulate eating behavior also sense temperature?
Cells that suppress appetite are found in the arcuate nucleus of the hypothalamus; their peculiarity is that they are able to directly feel the hormones and other substances that float in the blood (the brain, as we know, is protected from direct contact with the blood by the blood-brain barrier).
To find out if these neurons can respond to heat, the researchers treated them with the alkaloid capsaicin, which is found in hot peppers and which acts on heat receptors (which is why we feel how the pepper burns). An article in PLoS Biology says that two-thirds of the cells in the arcuate nucleus have sensed capsaicin - that is, they have heat receptors and are active.
From experiments with cells, they moved on to experiments on mice. When the animals were injected with a burning substance directly into the hypothalamus, into the region of these very neurons, the mice lost their appetite for 12 hours - they continued to eat, but ate noticeably less than usual. If heat receptors on neurons were blocked, then capsaicin did not suppress appetite.
When mice were run on a treadmill for 40 minutes, their temperature rose rapidly (including in the zone of the arcuate nucleus of the hypothalamus) and remained elevated for an hour - and the mice after “fitness” also ate half as much as mice that did not exercise. But if mice ran on a treadmill with disabled thermal receptors on neurons, then they did not have any changes in their appetite - physical education did not affect their appetite.
That is, the hypothesis was confirmed: brain cells that suppress appetite really respond to heat. (To explain why this is necessary, for example, you can do this: a large exercise stress happens when you have to run away from someone, and the desire to eat a hearty meal here would be inopportune.)
Most likely, the same mechanism has remained with us, and here you can come up with different options for how to use it to reduce weight. Although what is there to come up with - you just need to go to the gym.
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