Zozhnik presents the recommendations of the most authoritative sports organizations in the world regarding the optimization of nutrition after training: when, what and how much to eat and drink in order to recover after training as quickly as possible.
It is worth noting that this material is not related to the so-called anabolic window, but is only a squeeze out of recommendations for optimizing the recovery process from the world's leading organizations. The existence of an anabolic window is highly questionable, and our forthcoming book will devote an entire chapter to the subject.
Research data that examines how nutritional timing affects recovery and training adaptation can optimize recovery processes and help athletes achieve maximum results. At the same time, there are no universal recommendations for all, because what and in what quantity to eat in general and specifically after a workout depends on such factors as the type of sport, the frequency and intensity of training, food intake before and / or during training, body composition, goal human, environmental conditions and so on.
Before moving on to the recommendations for consuming specific amounts of nutrients (proteins, fats and carbohydrates) after training, it must be emphasized that in order to achieve goals, it is first necessary to consume an adequate total amount of proteins, fats and carbohydrates per day. After all, for example, if you use the recommended amount of carbohydrates immediately after training, but at the same time do not get the total daily amount of this nutrient adequate to your activity level and goals, your work will not bring dividends.
Table of daily carbohydrate requirements
As can be seen from the table, the American College of Sports Medicine (ACSM) provides general recommendations for athletes, while the International Society sports nutrition(ISSN) gives more specific numbers on the amount of carbohydrate intake - depending on the frequency, duration and intensity of training. At the same time, the International Olympic Committee (IOC) provides even more specific figures, delimiting the need for carbohydrates depending on the type of training.
Daily protein requirements
ACSM recommends consuming 1.2-1.4 g of protein per 1 kg of body weight for endurance athletes and 1.6-1.7 g of protein for weight training. At the same time, such sports organizations, as ISSN and NASM (National Academy of Sports Medicine) recommend consuming more protein for physically active people - up to 2 grams per 1 kg of body weight. We remind you that 3-4 fitness workouts per week is average level activity, which means you need to eat no more than 1.7 g of protein per kg of body weight.
Post workout carbohydrate intake
For the fastest recovery of glycogen stores, ACSM, ISSN and IOM recommend consuming 1-1.5 g of carbohydrates per 1 kg of body weight in the first 30 minutes after training. However, if there are 24-48 hours between workouts or sporting events, the carbohydrate timing strategy is not so important. After all, if within 24 hours a person has consumed a daily amount of carbohydrates adequate to their goals and activity level, glycogen stores will be restored even without urgent consumption of carbohydrates immediately after training.
The fastest restoration of muscle glycogen stores is very important if a person trains or takes part in sports events with an interval of less than 8 hours. For example, an athlete who trains twice a day. In this case, ACSM, ISSN, and IOC recommend consuming a serving of carbohydrates in the first 30 minutes after training, as well as every 2 hours for a 4-6 hour period, as indicated in the table below, to speed up the restoration of energy reserves.
Certified dietitian Marie Spano notes that for the fastest recovery of glycogen stores immediately after training, you need to consume carbohydrates with a high glycemic index (for example, juice, pastries).
The NSCA Sports Nutrition Guidelines state that both liquid and solid form carbohydrates provide identical results in terms of glycogen recovery. However, it is not recommended to use after training. a large number of fructose, as this type of carbohydrate is associated with lower levels of muscle glycogen recovery compared to other sources of "simple" carbohydrates.
Protein intake after exercise
Experts from ACSM, ISSN, and IOM agree that consuming approximately 20 grams of protein along with carbohydrates during the first 30 minutes after training will optimize the recovery process. It is noted that the use sports supplements in this case is not justified, because these nutrient requirements can be easily met through the consumption of ordinary food.
To optimize post-workout recovery, the International Society for Sports Nutrition recommends adding a portion of protein to carbohydrates at a rate of 0.2-0.5 g/kg of body weight.
Experts from the International Olympic Committee recommend consuming 20-25 grams of protein immediately after a workout. The preferred post-workout protein form for IOM is low-fat milk. Experts from the NSCA note that after training, preference should be given to dairy products, as well as eggs.
The NSCA Sports Nutrition Guidelines also state that there is increased glycogen resynthesis (as well as protein synthesis) as a result of combining protein with carbohydrate intake. It is noted that the total amount of carbohydrates consumed is the main factor that contributes to the restoration of glycogen.
Restoration of water and electrolyte balance
Replenishment of fluid and electrolytes is one of the critical tasks after training. The ACSM Position on Fluid Replenishment states that regular meals with added salt, as well as a portion of water, will be sufficient to replace lost fluids and salt. Consuming a small amount of salt will help retain fluids in the body and stimulate the feeling of thirst.
It is noted that, unlike water loss, salt loss during exercise is very difficult to assess. Moreover, it has been found that people lose different amounts of salt with sweat. Drinking sports drinks with a sodium content can be considered as an option, although the usual salted food that you eat after training will replace the sodium loss without any problems.
One of the easiest ways to assess fluid loss during exercise is by weighing yourself before and after a training session. If a person needs to replenish fluid losses as quickly as possible and return the state of hydration to normal, then within 4-6 hours after training, he should drink about 1.5 liters of fluid for every kilogram of weight lost during training.
The NSCA notes that an adequate level of hydration is evidence of a copious amount of urine (urine) that is pale yellow in color. It should be borne in mind that if you drink multivitamins, B vitamins, eat beets, carrots or oranges, then the urine will be darker, more saturated in color.
From year to year a healthy lifestyle is becoming more and more popular. Proper nutrition, sports, giving up bad habits are in trend in all developed countries of the world. Some people, in order to be slim and beautiful, choose a diet for themselves, others go to workouts. The ideal option is to combine healthy diet And active classes V gym or in the stadium.
The principles of proper nutrition
Proper nutrition before and after exercise is one of the most important points in your lifestyle. Agree, many people come to the gym when they notice that the situation is critical: the sides are swollen with fat, a “beer” belly has appeared, hated cellulite has formed on the legs. Such people, after many years of laziness and idleness, starting training, sharply limit themselves in nutrition. And then they realize that they have no strength at all. This is logical. Any athlete will tell you that a lack of calories will also negatively affect your appearance, as well as their excess. Therefore, experts recommend switching to a special diet - sports, in which you will eat enough food, while it will be healthy and nutritious.
Proper nutrition during training has a number of features:
- No hunger.
- You can not overeat and eat in a hurry.
- You need to eat at a certain time.
- Before starting classes, you need to consult with a sports doctor or nutritionist.
Ideally, if the menu is made for you by a professional. He will take into account your physical form, the level of stress, as well as the type of sport that you do.
Mode
training program and proper nutrition become those two whales on which your day will be built. Schedule your daily diet so that you get enough protein before going to the gym. A portion should be eaten 2 hours before training. Best of all, if it is a piece of meat baked in the oven or a large fish steak, pea porridge or boiled lentils are suitable for garnish. If it’s not possible to eat normally due to an irregular work schedule, you can have a snack with fruit or dairy products half an hour before class, and after a hearty meal at home.
A good option would be to eat often, but in small portions. Ideally - 6 times a day for 200-300 grams. In this case, the emphasis is on protein products. Carbohydrates must also be present in the diet, because without them you will not have the energy and strength to physical activity. Fat is also indispensable, but it should be a little in the daily diet. build so that you have time not only for sports and work, but also for a well-deserved rest.
The role of breakfast
Its presence necessarily provides for proper nutrition. With training, his mission becomes more important and responsible. Unfortunately, many people do not eat anything in the morning, referring to the fact that their body has not yet woken up after a night's rest. But it's not right. Breakfast is necessary, without it you will not be able to play sports, as you will feel unsatisfactory. An hour of training per day plus a regular morning meal is the most successful combination in terms of physiology. If for some reason you don't eat breakfast, gradually accustom yourself to this process. Believe me, in the near future you will not be able to imagine how you used to refuse such pleasure.
Having a hearty breakfast, you thereby limit yourself from overeating during lunch and dinner. Those people who have accustomed themselves to the morning meal do not have problems with metabolism, they are more active and active, they are in a good mood. If you wake up and have no appetite, go for a run and take a contrast shower. These manipulations stimulate the appearance of hunger. Excellent for the athlete will be porridge, scrambled eggs with vegetables, grain bread with low-fat cheese. When there is no time, you can drink a milkshake, and take breakfast to work.
More water and fiber
Get this rule right on your nose. Proper nutrition during training involves the use of fiber, which helps the body cleanse and get rid of toxins. In addition, with its help, you can achieve the absorption of all nutrients. Fiber is found in vegetables, fruits, herbs, mushrooms. The athlete's diet should contain about 400 grams of these products. Moreover, the lion's share should be given to vegetables - they are the most useful. The exception is potatoes, its consumption should be limited to a minimum. Instead, lean on mashed pumpkin and broccoli soups, vegetable carrots.
Also, drink plenty of fluids. Under its influence, fiber in the intestines swells, thereby stimulating digestion. The minimum daily allowance is 2 liters of non-carbonated pure water. But the more intense you exercise, the more large quantity liquids you need to replenish the lost supply. Checking if you have enough water is easy. To do this, you need to look at the urine: if its color is saturated, you need to drink more liquid.
Should I cut out fats?
Proper nutrition during training for girls and boys involves the use of lipids, although many categorically refuse them. Remember: during intense physical exertion, fats are necessary. They consist of a large number of hormones that take an active part in the process of burning deferred lipids. Also, the presence of fat in the diet reduces the release of insulin, which transforms glucose into subcutaneous fat. Accordingly, your hips will become thin and beautiful just in front of your eyes.
The body needs the so-called proper fats: Omega-6 and Omega-3. They are found in large quantities in fish and seafood, so be sure to include them in your diet. You can eat any fish, with the exception of fried and smoked options. It is best if it is boiled, baked or steamed. Animal fats are less useful, although they are also needed for the absorption of certain vitamins. To satisfy the need for them, you can eat a little butter for breakfast.
Nutrition before training
As already mentioned, the body needs fuel before the start of classes. The correct one provides for such a menu: low-fat steak and buckwheat, poultry meat and rice, egg whites and vegetables, oatmeal and nuts. These dishes have already become classics of the genre for athletes. In this case, the calorie content should be sufficient. Bulky meals, such as a bowl of soup or a large amount of salad, should be eaten 2 hours before class. Hearty small meals - a piece of meat, for example, are allowed to eat half an hour before training.
If you play sports to build muscle mass, 40 minutes before going to the gym, eat some fruits with a low glycemic index: grapefruit, apples, prunes, apricots, cherries. Berries allowed: blackcurrant, blackberry, blueberry. It's good to have a cup of coffee too. The first will provide the substances necessary for building muscle, the second will mobilize fat so that the body uses it as fuel.
When sports are in full swing
Before and after training, proper nutrition is important, during training - drinking fluids. While in the gym, drink as much as possible. Otherwise, you will be sleepy, lethargic and unproductive. Do not focus on thirst, drink constantly. When you want to swallow some liquid, your body will already be dehydrated. And this is unacceptable. With age, the receptors responsible for the need for fluid lose their sensitivity. Therefore, you will not immediately feel that you need water. The main signs of dehydration are:
- Headache.
- Dry mouth.
- Chapped lips.
- Dizziness.
- Nervousness.
The drinking regimen should look like this: before class, we drink a glass of water, during training we drink every 15 minutes. If the physical activity is intense and lasts more than an hour, you can use any natural energy drink an hour before the start: green tea, vegetable vitamin fresh juice, berry smoothie, freshly squeezed fruit juice. Do not trust store counterparts, make drinks yourself.
After training
It is recommended to eat tightly in the first 20 minutes after class. If you do not sit down at the table for 2 hours after the end of the workout, there will be little sense from it: the increase in muscle mass will remain at a minimum level. Bodybuilders refer to this period of time as the "anabolic window" for protein and carb intake. What you eat during this period will go to increase muscle volume. There are many menu options: scrambled eggs with vegetables and pita bread, turkey with black bread, fruit juice and cheese, fish steak and salad, cereal with milk, pea porridge and boiled meat, and so on.
Proper nutrition during training is aimed at low-fat meals, which consist of a third of carbohydrates, two of proteins. To replenish their supply even more, drink milkshakes. natural protein drink is a mixture of egg white, milk, cottage cheese and nuts whipped in a blender. For sweetness, you can add honey and a piece of banana. Such a cocktail can be consumed before training, and in the midst of training.
What is prohibited?
Proper nutrition on training days has one target function - to eliminate fat and gain muscle mass. Therefore, lipids in food should be minimal. If there are a lot of them in the diet, they slow down the breakdown and absorption of nutrients and vitamins. Protein meals should also be as lean as possible: no pork or chicken legs. Instead, gobble up poultry or veal brisket. Be careful with dairy products too. Buy only fat-free cheeses, cottage cheese, yogurt, milk and kefir. But oily fish will be useful. This is a welcome exception to the rule.
Proper nutrition when training in the gym is the basis of the basics. If you ignore it, the effect of the classes will be virtually invisible. Therefore, follow the basic rules of a healthy and wholesome diet. Also, spend as much time as possible on fresh air, play sport games, ride a bike, swim. In a word, lead All this will help to achieve the result faster and make it more effective.
Today you go to the gym! Someone looks forward to this event and prepares for it in the morning, carefully gathering the form, postponing gatherings with friends in a cafe for another day, preparing dinner for the household, and by the end of the working day quickly turns off the computer and runs to the nearest sports club. The other perceives this as a necessity to maintain the image of an active fashionable person or as a habit acquired since childhood, spent at the training camp. But for everyone who has plunged headlong and all other parts of the body into the world of fitness and a healthy lifestyle, the main result is what they see in the mirror after many hours of stepping over the step or swimming in the pool. Unfortunately, not always the desired effect of training becomes noticeable. After all, many people forget that the active rhythm of life implies a special regimen and composition of nutrition.
Nutrition before training
So, in the diet pre-workout nutrition necessary:
1. Enable:
Proteins;
- carbohydrates.
2. Exclude:
Fats (or no more than 3 g).
Carbohydrates V pre-workout nutrition necessary to provide the muscles and brain with energy. During training, the "fuel" is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen).
Squirrels in pre-workout nutrition will not be a source of energy, they are a source of amino acids for working muscles. As a result, immediately after training, protein synthesis in the muscles increases dramatically.
Fat in the diet before training should be absent, because it slows down the work of the stomach and the speed of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and burping during exercise.
The best pre-workout meals:
- poultry meat (turkey, chicken breasts) with coarse bread or rice;
- low-fat steak with potatoes;
- egg white omelette with oatmeal.
The calorie content of food before training should be normal, as well as at other times. Bulky food (a large portion of salad or a bowl of soup) is best eaten an hour or two before training so that it has time to digest and the stomach is empty. More dense food (half a plate of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout.
If you are training to build muscle mass, then 30 minutes before training, eat one large fruit with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably whey protein). The calculation of the protein in this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then in a cocktail (mixed with water) there should be 15 g of protein.
Also, 30 minutes before training, drink a glass of strong black coffee (it is possible with a sweetener, but not with cream) or very strong green tea. This will help secrete epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. Thus, during training, you will burn more fat and less glucose, glycogen and amino acids. Fatigue in the process of training will come much later. The head will think better, and you will be able to train more intensively. The effect of coffee before training lasts approximately 2 hours. It’s better not to eat anything immediately before training, because physical activity distracts from the process of digestion (rhythmic contractions of the stomach to digest food). As a last resort, if you are very hungry, you can drink a glass of protein shake or milk.
Drinking regimen during exercise
The most important thing during training is not to forget to drink! Already with 2% dehydration, training will be sluggish and ineffective. Do not focus on the feeling of thirst. Intense workout suppress the thirst receptors in the throat and gastrointestinal tract, so that by the time you feel thirsty, your body will already be dehydrated. In addition, with age, the thirst sensors in the body lose their sensitivity. Adults need to drink water because they need to, not because they want to.
If you notice symptoms of dehydration (two or more at the same time):
- feeling of thirst
- dry mouth,
- dry or even chapped lips,
- dizziness,
- fatigue,
- headache,
- irritability
- lack of appetite,
start drinking water immediately and stop exercising for a few minutes until symptoms subside.
Drinking mode Next: Drink a glass of water right before your workout and drink a little every 15-20 minutes during your workout. The amount drunk will depend on the amount of sweat. You need to keep your body hydrated and even super-hydrated during your workouts.
If the workout lasts more than an hour, then it is advisable to drink special sports drinks. With sugars, about 30-60 g of carbohydrates per hour should come from them. More than 60 g of carbohydrates the body will not absorb during a workout, and the productivity of the workout may decrease. Drink high-calorie drinks should be little by little, drinking every 10 minutes. sports drinks They also contain beneficial electrolytes (salts) that the body loses through sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, not store-bought. It's safe to say that all purchased juices, even those sold labeled "100% juice without added sugar", are diluted with water and contain mixed sugars. Orange juices most often contain beet sugar, apple juices contain corn syrup and inulin. The best juice is freshly squeezed orange, diluted with water in a ratio of 1:1.
Nutrition after training
You need to eat immediately after training, preferably in the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then the workout loses all meaning - as a result, NOTHING IS TRAINING, fat will be burned a little, and that's it, but there will be no increase in strength, muscle density, harmony and metabolic rate. In the first 20 minutes after a workout, the so-called post-workout (anabolic) window is opened in the body for the consumption of proteins and carbohydrates (but not fats). Everything that will be eaten during this period will go to muscle recovery and growth. muscle mass, not a single calorie from food will go to fat. It is very important.
Post-workout carbohydrates are best consumed in liquid form from simple, high-glycemic sources. You need to get a spike in insulin levels, with its anabolic and anti-catabolic (helps build lean muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high ratio of glucose to fructose. Consume approximately 1g of carbs from juice for every pound of IDEAL weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), while a glass of cranberry juice contains 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate food that does not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after training, you need to load up on proteins. Best in powdered protein drink form. In this way, protein synthesis in muscles after training will increase by 3 times (compared to starvation). So bring a bottle of protein powder and juice shake with you if you're exercising outside the home, and drink it all at once as soon as you stop exercising. The amount of protein from the powder should be 0.55 g per kilogram ideal weight. If you can't drink protein shakes for some reason, rely on egg whites.
If it is possible to eat within an hour after a workout, then choose any protein food, just calculate the right amount of protein. Your dose of protein food can be determined very simply: it should fit in your palm. Since post workout nutrition there is only one important goal - to contribute to the growth of muscle mass as quickly and efficiently as possible - then fat should not be contained in this meal at all. Fat will slow down the flow of carbohydrates and proteins from the stomach into the blood.
Protein food should be lean, that is, if the chicken is breasts, not legs. If eggs, then only proteins. Beef and pork should be avoided as they are always very fatty, prefer veal. You also need to be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain at least 5% fat. The only exception is fatty fish (not fried!). It can and should be eaten as often as possible.
After training, within two hours, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and everything chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen in the muscles and liver and using protein for muscle repair. So if you train in the morning, endure 2 hours, and only then drink real strong coffee. A cup of coffee before a workout should help you stay alert and energized. If you can’t give up coffee or tea at all, choose their decafinized counterparts.
Workout and nutrition for weight loss
Drinking and eating regimen before and after training for weight loss
If you want to lose weight, namely lose weight, and not build muscle, pull yourself up, etc., then:
- 5 hours before training, do not eat proteins,
- 3 hours before training, do not eat at all,
- 30 minutes - 1 hour before training stop drinking,
- during training, it is DESIRABLE not to drink,
- an hour after training do not drink,
- 3 hours after training do not eat.
The results will be tangible.
2 week fitness diet
Fitness diet involves five meals a day.
With an average calorie content of about 1400-1800 calories per day, such a diet provides safe weight loss. An exemplary fitness diet contains little fat, more carbohydrates and protein. When following a diet, you need to drink up to 2 liters of fluid per day. Even if your weight increases on the scale, it's okay, it means that you are losing fat and gaining muscle. Do not rely entirely on the scales. The main thing is how you look when looking in the mirror, and changes can also be judged by clothes. If you can not eat strictly on a diet, then try to count the calories you eat and choose the menu according to the calorie table, trying to eat the least fatty foods. If possible, do not take too long breaks in nutrition, they contribute to body fat!
Fitness diet menu
1st day
Breakfast: 2 eggs (1 yolk, 2 whites), 100 g oatmeal, 1 glass of orange juice, 50 g fat-free cottage cheese.
Second breakfast: fruit salad, fat-free yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Snack: baked potato, fat-free yogurt.
Dinner: 200 g of stewed fish, salad, apple.
2nd day
Breakfast: 100 g of muesli, 1 glass of skim milk, 2 eggs, some fruit.
Second breakfast: 1 glass of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Snack: low-fat yogurt, fruit.
Dinner: 150 g of fish, 1 cup of boiled beans, salad (optional with low-fat salad dressing).
3rd day
Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg scrambled eggs.
Lunch: 200 g fish, 100 g rice, salad.
Snack: fruit, yogurt.
Dinner: 100 g turkey, 1 cup corn, salad.
4th day
Breakfast: 1 grapefruit, 100 g of hercules, 1 glass of milk.
Second breakfast: banana, 100 g of cottage cheese.
Lunch: 150 g chicken, 50 g rice.
Snack: 1 glass of vegetable juice, bran.
Dinner: 120 g beef, a cup of corn.
5th day
Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice.
Second breakfast: 1 glass of vegetable juice, 100 g of rice.
Lunch: pita, 100 g turkey, apple.
Snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.
6th day
Breakfast: scrambled eggs, 100 g of buckwheat, 1 glass of milk.
Second breakfast: cottage cheese, banana.
Lunch: 200 g fish, 100 g rice, salad, 1 glass of orange juice.
Snack: baked potato, yogurt.
Dinner: 150 g shrimp, vegetable salad.
7th day
Breakfast: an apple, an omelet from 2 eggs, 100 g of buckwheat.
Lunch; 100 g cottage cheese, peach.
Dinner; 100 g beef, mixed vegetables (corn, carrots, peas).
Snack: yogurt, 100 g of rice.
Dinner: 150 g chicken, vegetable salad.
8th day
Breakfast: 1 grapefruit, 100 g muesli, 1 glass of skim milk, 2 eggs.
Second breakfast: 70 g of rice, 1 peach.
Lunch: 120 g chicken, salad, half a plate of pasta, 1 glass of orange juice.
Snack: yogurt, apple.
Dinner: 120 g of beef, vegetable salad.
9th day
Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 glass of orange juice.
Second breakfast: banana, cottage cheese.
Lunch: 100 g fish, 100 g rice, peach, 1 glass of orange juice.
Snack: yogurt, 50-100 g dried apricots.
Dinner: 200 g fish, baked potatoes, vegetable juice.
10th day
Breakfast: 1 cup blueberries, 100 g oatmeal, scrambled eggs.
Second breakfast: 100 g fat-free cottage cheese, 50 g raisins.
Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice.
Snack: low-fat yogurt, orange.
Dinner: 100 g of fish, vegetable salad.
11th day
Breakfast: a slice of watermelon, 2 eggs, 50 g of bran bread, 1 glass of orange juice.
Lunch: 100 g rice, 200 g squid.
Snack: 150 g fish, salad.
Dinner: 100 g chicken, corn salad.
12th day
Breakfast: 1 glass of carrot juice, 100 g of oatmeal, scrambled eggs.
Second breakfast: 100 g of rice with raisins and dried apricots.
Lunch: 100 g chicken in pita, salad.
Dinner: 120 g beef, 100 g broccoli.
13th day
Breakfast: grapefruit, 100 g of oatmeal, scrambled eggs.
Second breakfast: 50 g of cottage cheese, peach.
Lunch: 120 g of turkey in pita, boiled corn on the cob.
Snack: fat-free yogurt, apple.
Dinner: 150 g of fish, vegetable salad.
14th day
Breakfast: 1 glass of orange juice, 2 eggs, 100 g of muesli, 1 glass of milk.
Second breakfast: banana, 50 g of cottage cheese.
Lunch: 150 g chicken, green salad, 100 g rice.
Snack: yogurt, peach.
Dinner: 150 g river fish, vegetable salad.
In the field of sports nutrition, there is a term nutrient timing- this is a special nutrition scheme in which it is important which nutrients, in what quantity and at what time entered the body. But experts from the organization of professional trainers and nutritionists Precision nutrition came to the conclusion that an ordinary person who exercises regularly does not need any supplements and a special regimen.
Athletes have special needs
Nutrient timing makes sense if:
- You are training for endurance. Participate in competitions high level, run many kilometers at high intensity every week. Then during training you can drink drinks with the addition of proteins and carbohydrates (P + C).
- You are a bodybuilder. Raise big weights and work on the growth of muscle mass, want to gain weight. Sports drinks will also help.
- You are preparing for a fitness competition. You train for hours on end. You want your body fat percentage to be written in one number. Branched chain amino acids (BCAAs), which stimulate and maintain muscle fibers, will help achieve this goal.
Diet not for athletes
- Are you exercising to improve your overall health and fitness?
- you do not have far-reaching goals;
- you have no special physiological needs;
…then you don’t need a special nutritional strategy. It cannot be said that the regime is good or bad. It's just a tool that you need to know how to use.
The mode is not needed for office workers who have never been involved in physical education and have brought themselves to a pre-diabetic state, but professionals need it.
In fact, only athletes can benefit from a tight nutrient schedule. The mode is not a magic wand, it will not have an instant effect on well-being and appearance. Especially if you stick to it only from time to time.
First, let's figure out what happens in the body before, during and after training, and then find out what you need to eat to get the maximum in each case.
Before workout
Three hours before exercise, you need to eat something that will help:
- stock up on energy;
- increase activity;
- protect against dehydration
- maintain muscle mass;
- recover quickly.
Squirrels, eaten before a workout, help maintain or increase muscle size, avoid too much muscle damage and fill the blood stream with amino acids at the time when the body needs them most. It is important for everyone who improves health along with body proportions.
While you haven’t rushed to do it yet: protein before training is important, but the speed of its digestion no longer affects the result so much. So any protein product eaten a few hours before a workout will lead to the same effect.
Carbohydrates provide fuel for long hours of training and accelerate recovery after intense training, stimulate the production of insulin. They also store glycogen in the muscles and liver, thanks to which the brain receives satiety signals, so that the body calmly spends energy on muscle growth.
Influence fat the quality of the upcoming training has not been confirmed. But they slow down the digestion process, which helps maintain a constant blood glucose level and a stable state, they are involved in the absorption of vitamins and minerals that play important role in any diet.
Nutrition before training: practice
Eat lunch (or breakfast) a couple of hours before your workout. Or take a smaller portion almost before class (and if you want to gain mass, then eat twice).
2-3 hours before training
Eat a set lunch and drink something non-caloric (preferably plain water).
For men, lunch should consist of the following products:
For women, the composition is slightly different:
One hour before workout
Some people prefer to eat something light just before a workout. One problem: the less time left before the start, the faster you need to digest food. Therefore, it is better to use something liquid type.
Recipe example:
- 1 scoop of protein powder;
- 1 cup vegetables (spinach is great in smoothies)
- 1 cup carbohydrate foods (eg bananas)
- 1 teaspoon of fatty foods (nuts or flax seeds);
- water or unsweetened almond milk.
Or a tastier version:
- 1 scoop of chocolate protein powder;
- 1 cup spinach;
- 1 banana;
- 1 teaspoon peanut butter;
- chocolate almond milk (no sugar).
It may not be worth mentioning, but before training, you should only eat foods that do not irritate the stomach. Otherwise… Well, you know what could be different.
Nutritional requirements during exercise
List of nutritional goals during training: prevent fluid loss, provide immediate fuel, increase activity, maintain muscle and recover quickly.
Admission proteins saves from damage muscle tissue, helps fast regeneration and increases the effectiveness of training in the long run. This is especially important if more than three hours have passed since the last meal. To maintain muscle, you need a little, 15 grams per hour. But this advice is only relevant for hard-training athletes who train daily and on a varied program, or for athletes seeking to gain mass.
Carbohydrates, eaten during training, is a source of energy that will be used here and now. The result is activity and high speed recovery. Plus, carbohydrates reduce the production of the stress hormone (cortisol), but increase it. But! Again, only the pros. How many carbohydrates do you need? See why. The maximum that the body can process during exercise is 60–70 grams. But if you mix carbohydrates with proteins, then 30-45 grams of the first will be enough for you.
Fats before and after workout is good. But in the process, they must be discarded due to the difficulties of digestion. Fats combined with exercise put too much stress on the stomach.
Nutrition during training: practice
If you work on yourself for less than two hours, then all attention should be paid to the flow of water, especially if you have properly organized nutrition before and after training. for classes that do not reach up to two hours are not needed.
Exceptions:
- you train in the heat and sweat a lot;
- in less than eight hours, another workout awaits you;
- Are you working on gaining mass?
- you drink a few sips at the very end of your workout to keep your energy up.
If you spend more than two hours exercising in the heat, don't rely on water alone. Otherwise, you risk critically lowering sodium levels, which will cause interruptions in the work of the heart.
Nutritional Requirements Post-Workout
List of targets:
- recovery;
- replenishment of fluid reserves;
- refueling;
- muscle formation;
- improved endurance in the future.
Use squirrel after exercise leads to growth or at least maintenance of the amount of muscle tissue. There are still proteins in your blood from the food you ate before your workout, so the speed at which you get a new portion is not too important. This leads us to the conclusion that fast-digesting proteins from protein powders are no better than normal food. But nothing worse either. What you like - choose for yourself. For speed and convenience, make a protein shake, and if you want a "real" meal, make a high-protein lunch. For men, the norm is in the range of 46-60 grams, for women - 20-30 grams.
Contrary to popular belief, it is not necessary to consume refined carbohydrates and to ensure insulin release and muscle recovery after exercise as soon as possible. In fact, a mixture of minimally processed carbs (whole grains, for example) and fruit will work better because it's better tolerated, helps maintain glycogen levels for about 24 hours, and results in more energy the next day. Athletes who do two hard sessions in eight hours are of course the exception. For everyone else, a normal lunch and fruit is preferable.
Fats after training, it is strictly forbidden to use: they slow down the absorption of nutrients. This is the truth, which in most cases no one needs. Because the rate of nutrient intake is not important, as we have already found out.
Nutrition after training: practice
No need to skip to the refrigerator, barely leaving the gym. But you should not forget about food either: you need to have time within two hours after completing the exercises.
What you eat before a workout will affect the nutrition after it. If you just had a pre-workout snack, or there were several hours between lunch and exercise, then it makes sense to hurry up with reinforcements and have time to eat within an hour. If you exercised on an empty stomach (for example, did exercises before breakfast), then you need to chew something as quickly as possible.
But if you've followed the nutrition tips in this article, you might want to wait an hour or two after your workout to get the most out of your nutrient intake.
Immediately after training
The approach is the same as for pre-workout nutrition: a balanced diet.
Approximate diet for men:
- 2 cups of protein products;
- 2 cups of vegetables;
- 2 cups carbohydrates;
- a teaspoon of fat;
- non-caloric drink (water).
The approximate diet for women is exactly the same, just smaller in volume.
Sometimes after a workout, the feeling of hunger does not arise. In this case, back to smoothies.
Conclusion
There are no uniform recipes for nutrition before, after and during training. This is obvious and has been said many times.
Nutrition always depends on individual conditions. A runner who weighs 70 kg cannot eat the same as a bodybuilder whose weight has passed over a hundred. They have different needs and different types of training. The duration of classes also dictates the conditions and needs of the recovery period. The same bodybuilder will change his diet when he starts preparing for a competition.
For you and me, people who do not have participation in sports competition, there will be enough high-quality varied food, in which all nutrients, vegetables and fruits, vitamins and microelements, antioxidants will be proportionally present. Such food will fill you with energy, give material for building muscles, relieve irritation and dramatically speed up recovery. You can eat regular food or drink smoothies. You can eat more or less depending on your feelings and preferences.
As for time, we have two hours before training and the same after. And the total amount of proteins, fats and carbohydrates that are consumed throughout the day has a much greater effect on our body, mass, fat percentage and endurance than a clock-based regimen.
Eat and exercise with pleasure.
Hello dear visitors of our blog! I hope that the recommendations from the article "What to eat before training to lose weight" helped you make a daily diet of healthy and harmless food for the body. ?
With the products we used before physical activities, we successfully decided by excluding fats from the menu and leaving only carbohydrates with proteins in it. However, the actual question that many of you are asking remains: What should I eat after a workout to lose weight?
The information provided to users on the World Wide Web does not allow us to draw unambiguous conclusions - sites and blogs are guided by one material, copying the source text from one resource to another.
I propose to take a responsible approach to resolving the current situation, identify a set of rules based on the opinions of nutritionists, and identify a number of useful products with which we can replenish our energy reserve after physical activity.
What can you eat after exercise: a list of healthy foods
Today I would like to change the structure of my article and start by listing products that are relevant for consumption after training process.
By studying the information provided on the web pages of specialized sites, and having read the recommendations of competent nutritionists, I have compiled a list of healthy foods that will be the choice of losing weight and drying athletes:
- lean poultry meat;
- veal tenderloin without veins;
- low-fat dairy products (kefir, milk, yogurt);
- white fish meat;
- granular cottage cheese with a small percentage of fat;
- eggs;
- seafood (shellfish, shrimp, octopus, cuttlefish);
- vegetables;
- fruits;
- protein-based nutritional supplements.
Now we have a clear idea of the traditional set of products eaten after a workout by a losing weight person. ?
I suggest going to next step, in which we will identify a whole set of rules and decide on the answers to the questions: How long after physical exertion can I eat? How much food should be eaten? What are the restrictions? Is it possible to eat in the evening after finishing the training process?
Useful information: “Within 40-60 minutes after the end of physical activity, an “anabolic window” opens in the body - a complex biological process during which all food consumed is spent on restoring muscle tissue without being deposited in subcutaneous fat.”
Recommendations of nutritionists: 10 rules that increase the effect of losing weight after training
In order for post-workout nutrition not to interfere with the natural burning of fat deposits in our body, 10 simple rules should be followed to improve the process of losing weight.
I present to your attention, dear friends, the effective recommendations of experts in the field of dietary techniques and sports nutrition:
- Drink plenty of fluids.
During the training process, many toxins and slags are removed from our body. However, along with them, useful minerals and hormonal substances that normalize the work of biological mechanisms are also washed out. The reserves of elements necessary for the full functioning of the body should be replenished 15-20 minutes after the end of the workout.
- Eat a handful of dried apricots.
A small portion of dried apricots (20-30 grams) can be eaten 25 minutes after the end of the last exercise. The product helps replenish potassium stores and provides muscle cells with glucose.
- The main meal should begin 1.5 hours after exercise. Only after 1.5 hours, regardless of the time of day, you can start a full meal. It must be easily digestible, consist of fiber and proteins (dairy products, vegetables, fruits).
- Choose foods designed for muscle growth.
After training, you should eat food that is designed for absorption by muscle structures. Such food contains a minimum of carbohydrates and is not deposited in the form subcutaneous fat(vegetables, white fish meat, lean broths, cottage cheese, eggs, turkey, chicken).
- "Listen" to your body.
You should not be guided solely by the instructions of your fitness instructor or trainer - often many of these people have only specialized education, which in practice is not supported by knowledge. Take into account the characteristics of your body on your own, try new combinations of healthy foods, increase and reduce your diet - experiment. Naturally, without getting carried away with junk food, guys. ?
- Don't neglect nutritional supplements. In modern food additives contains a large number of useful microelements, substances that accelerate the process of metabolism, vitamins that provide the body with the necessary energy. Friends, before purchasing a product, read the reviews about the manufacturer, and prefer powder mixtures to capsules and tablets. Classic protein mixed with kefir or yogurt can be a great post-workout snack.
- Start your meal without forgetting to look at the clock beforehand. Consider the time of day you work. This factor does not affect the interval in eating, however, the composition of the dishes changes dramatically. During breakfast, you can show your culinary imagination, but after the evening physical activity preceding sleep, limit yourself to a glass of kefir.
- Part of the process of losing weight is cleaning the body of toxins and toxins. The use of fiber complex carbohydrates and water helps to accelerate the process of elimination - the washing out of harmful substances from our body. Together with toxins and slags, we also get rid of extra pounds. This is exactly the result we want. ?
- Reward yourself with healthy food. You should not limit yourself in the choice of food. You can sometimes allow yourself tasty, but healthy food. If you show imagination, then you can cook delicious dishes from protein and carbohydrate foods with a minimum fat content.
- Track the visual changes in the figure and the vital processes of the body in dynamics.
Regardless of what you are doing power loads or take your time aerobic exercise- track your own results. Only your body can give the highest quality and believable advice. By observing changes in biological processes, in a short time you will determine the diet that is best suited for you.
Only 10 simple rules, following which you can significantly increase the effect of losing weight after training. Friends, do not forget that this is not a strict diet, but recommendations that are a technique. Be sure to take into account the characteristics of your body, because an individual approach in gastronomy and sports is of fundamental importance.
On the Internet, it is in our blog that the most full information about post-workout nutrition.
Guys, don't forget to share your own tips based on personal experience, in the comments under this and other articles. Collaboration always helps to cover larger areas of knowledge, so we welcome your recommendations, questions and comments. ?
I hope that very soon we will see each other again on the web pages of our blog, continuing the exciting path to healthy lifestyle life together. Wish you Have a good mood and bright thoughts! See you soon, friends! ?
