What you can eat after training - food after attending gymnasiums
While practicing in gyms, each person pursues his goals. Someone wants to lose weight, someone build up muscle mass, and for some people, sport is an integral part of the way of life, without which life seems to be inadequate. But in any case, every person wants to benefit from training and nutrition in this case plays an important role.
After all, if you want to lose weight, but at the same time after a workout you eat a pan of fried potatoes, and for a dessert you eat a piece of cake, it is natural that all the work will be in vain. Therefore, the question of what you can eat after training, more and more often arises in people who are just beginning to learn the big world of sports.
But before talking about this, you need to answer another question: can I eat after training at all and after what time?
Can I eat after a workout or not?
During training, there is a large loss of fluid and energy, which must be urgently needed to replenish, otherwise the body will then start to hold these substances in reserve. And this can lead to an increase in the fat layer and the retention of excess fluid, which entails an increase in weight.
To prevent this, you need to replenish your fluid and energy reserves immediately after your workout. And since our body receives energy directly through the food we eat, it means that after a workout you can not only eat, but you also need. It remains only to figure out what to eat and, properly speaking, when.
After what time can you eat?
To ensure that the body does not include the function of "survival", it is necessary to replenish all the lost stocks of fluid and energy within an hour after training. Therefore, immediately after classes, you need to ensure a full meal. But there is one but.
The caloric content of the food you eat, should be half the number of calories you spent during training. That is, if you lost 500 calories in the course of classes, the caloric content of the food you eat should not exceed 250 kcal. Otherwise, all your efforts will be in vain.
And now let's talk about what you can eat right after the workout.
What can I eat after active physical activity?
A very important role in sports nutrition is played exactly by what you eat, not when and in what quantities. After all, this depends on the effectiveness of the daily training. The belief that the less you eat, the better, wrong. Since your body needs to recover quickly after classes, and this requires energy.
About what caloric content of your dish after training we already said. But this is not the most important thing. The main thing is that you will eat after classes. And then it does not matter what goals you pursue, because sports are necessary to maintain a healthy weight and promote health, so there can be no talk about fatty foods at all.
Firstly, it is the main "culprit" for the appearance of fat, and secondly, in fatty foods there is a large amount of cholesterol, which adversely affects the health status. Therefore, energy after training should be obtained only from protein or carbohydrate food, which contains a minimum amount of fat. And it will be even better if they are completely absent.
In addition, carbohydrates and proteins must be consumed separately from each other, since they require a different digestion medium. Proteins are best digested in the acidic environment inherent in the stomach, and carbohydrates in the alkaline, which is inherent in the duodenum.
By eating both carbohydrates and proteins at the same time, we create an additional burden for the body. He can not quickly digest these elements, because of what happens the decay and decomposition of foods in the stomach itself, which leads to the absorption of toxic substances into the internal walls of the organs. And this is not very good, as the work of many internal systems and organs may be disrupted.
So, after visiting the gym, you can fill up the energy reserves by eating:
- boiled eggs( only proteins, yolks can not be eaten);
- freshly squeezed fruit or vegetable juices;
- cottage cheese, it is possible with the addition of pieces of fruit;
- protein drinks, which can easily be purchased at any pharmacy or sports nutrition store;
- unsalted nuts;
- skim milk;
- vegetable salad without oil and mayonnaise, can be seasoned with lemon juice;
- dried fruits.
Food should be light. Do not eat up to the heap, as this will nullify all your efforts.
What can not be eaten after a workout?
After training, you are strictly prohibited from eating foods high in fat and simple carbohydrates. That is, these are all types of fried foods, including meat, fast foods, confectionery and chocolate, sauces( mayonnaise, ketchup, ajiku, etc.), as well as bread and buttery pastries.
You also can not consume soda water( Coca-Cola, Pepsi, Fanta, etc.), smoked meat and pickles. These foods cause severe thirst and delay salt, which also leads to a return of weight.
In addition to all this, it is necessary to exclude from the diet the use of drinks that contain caffeine in their composition. They can be consumed only before training in 20 to 30 minutes. They excite the nervous system, as a result of which the body begins to work in an accelerated mode. But after training you can not drink them, as this will increase the burden on the heart and can lead to the development of various diseases.
While doing sports, you should eat rationally and in a balanced way. Your diet should be filled with vitamins and minerals, so that the body can function properly and not give "failures" during classes.