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How much you can eat or drink before and after training

Proper nutrition after exercise is very important. What exactly is and at what time after the end of physical exercises it is necessary for everyone who plays sports to know.

Healing yoga training is aimed at improving physical fitness, prevention of civilizational diseases, including overweight and obesity.

Topical recommendations for healthy adults (ages 18–64) should include endurance exercises (vigorous running, swimming, water exercises, cycling, Nordic walking, dancing) and muscle strengthening (gym exercises).

Endurance exercises have a positive effect on the cardiovascular system, help reduce heart rate and lower blood pressure. Beneficial effect on the lipid profile, improve insulin sensitivity and carbohydrate tolerance.

Long-term endurance exercises of medium intensity make it possible to achieve large energy expenditures by extending the duration of one-on-one training. Therefore, for overweight people, the best option is a 40-minute intensive walk, rather than a crazy 5-minute run, as it will allow you to burn more stored fat.

Regardless of what exercises you perform, on endurance, on strengthening muscles, or a complex of yoga exercises, the best option is their systematic.

The ideal you should strive for when planning your endurance training:

Moderate intensity training - 30 minutes, 5 days a week.

High intensity classes - 20 minutes, 3 days a week.

Exercise physiology

Nutrition adapted to the human body, its needs, is an important factor affecting its physical shape, muscle strength, speed of recovery after physical activity.

Properly balanced and acceptable during physical activity nutrition can significantly affect the rate of fat burning and the development of muscle tissue, increase the physical capabilities of the body, thereby increasing the duration of training.

Very often, questions about exercise intensity and nutrition arise in the context of recreational activities. How much can I eat after a workout? Can I eat after a workout? If so, what can I eat after a workout??

But before you begin to answer these and other questions related to nutrition, I must say a few words about the physical activity itself, and the exercise in accordance with your needs.

Nutrition and training

The nutritional needs of people with constant physical activity varies and depends on many factors, such as:

training duration;

intensity;

type of sport.

So the runner participating in the marathon and the person running in the park will have completely different needs.

Most scientists believe that the main nutrients in the diet of people with physical activity should be at levels that meet the needs of the population as a whole.

proteins 10-12%;

fats 25-30%;

carbohydrates 55-60%.

The most important role is played by such energy substrates as carbohydrates and fats. Because these compounds, unlike proteins, are stored in the body and can be used in case of insufficient intake of them in the body with food or as a result of increased consumption during physical activity. The degree of consumption of glucose and fatty acids during exercise depends on their intensity, nature and duration.

Carbohydrates - a key component of nutrition for people with physical exertion

They are the most important source of energy for muscles during physical activity, can be used both in aerobic and anaerobic exercises. Simple carbohydrates (glucose, fructose) and complex (starch) are present in food. But in the digestive tract they break down into simple sugar (glucose), used for current needs (energy delivery) or turn into glycogen - additional material that is stored in certain quantities in the muscles and liver.

After the depletion of muscle glycogen reserves, you can not continue to work, despite the large fat reserves. This is due to the fact that fats are burned in the fire of carbohydrates (which is associated with the general final stage of metabolism for these nutrients).

Fatty acids are the main source of energy for muscle work during exercises with low intensity. And with an increased duration of the load, the use of glycogen as a primary substitute for energy (the so-called intersection of carbohydrates and fats) increases.

What is before training

Pre-eat before exercise is necessary to accumulate sufficient reserves of energy. The food should be light, not aggravate the gastrointestinal tract, so that the person performing the exercise does not feel unpleasant discomfort during the activity. Eat foods rich in low glycemic index foods 2–3 hours before your workout — this is the ideal solution..

Products with a low glycemic index provide a slow and gradual release of glucose into the bloodstream, so that the body receives enough energy for a long time.

If you plan an evening lesson at 5-18 p.m., you dont need to eat special food before training - just the last, correctly composed lunch, including whole-grain flour, natural rice, buckwheat, barley groats, lean meat or fish, will be enough.

People who are actively involved should have vegetables in their diet because they are rich in antioxidants that effectively protect against the harmful effects of free radicals formed during exercise.

Moderate physical activity does not require additional consumption of antioxidants in the form of food additives that interfere with the body's tolerance to physical activity. Too large loads, which contribute to an extremely intense synthesis of free radicals, require additional intake of antioxidants to prevent muscle damage.

To prevent possible damage to muscle tissue and organize your diet properly, you should get advice from a doctor.

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The basic rules of eating .

You should adhere to certain dietary principles. The combination of diet and regular exercise is the best cure for the diseases of our time. Therefore, people full of energy and motivation find half an hour of time to visit the gym.

A well-planned training brings tangible benefits. The importance in this case belongs to the nutrition and the quality of food taken, as well as the time of intake, before, during, or after training.

A full meal, especially with hard-to-digest meat, should be eaten no later than 4 hours before the start of the practice.

Abundant vegetarian lunch 3 hours before exercise.

Light vegetarian food (salad, soup) can be eaten 2 hours before class.

Do not drink half an hour before the lesson.

Two hours before training

In the table below you will find some tips on food, taking into account the time of day, which must be eaten 2 hours before the scheduled lesson.

What is before training

Morning training (before lunch)

Evening training (after lunch)

Oatmeal with oatmeal with fruits and nuts.

Oatmeal with natural yogurt and fruits and nuts.

Sandwiches with whole-grain rye bread with an egg (low-fat bacon, cheese) and lots of vegetables.

Rye plaques with minced meat.

Vegetable salad with rye pasta and feta cheese (salmon, mackerel, tuna, chicken).

Buckwheat porridge (barley porridge, natural rice) with baked chicken breast and a lot of vegetables (stewed, baked, boiled or raw).

Whole-grain pasta cooked al dente (almost ready, but did not have time to boil completely) with a light tomato sauce or goulash based on leguminous plants.

Risotto with vegetables and fish.

What to do if very hungry

We must take care of the level of sugar in the body, which will help to avoid mood swings and loss of energy during exercise. Below is a list of products that will help, add strength and energy, do not burden the stomach.

Banana

The fruit is rich in potassium, which makes it a good snack before exercise. Potassium reacts with soda and keeps the body well hydrated. Magnesium prevents cramps and bloating.

Nuts

Increase energy levels. They contain a lot of potassium, magnesium and vitamin E. There should be simple nuts, unsalted. A good idea is a spoonful of peanut cream.

Avocado

Contains magnesium and potassium (60% more than banana), affects the proper functioning of cells and muscles. Avocado is rich in nutrients and is easily digested, so it does not burden the stomach.

Dark chocolate

Maintains adequate blood sugar and increases blood flow to the brain. Chocolate stimulates and improves concentration. If you are hungry, eat no more than two cubes in front of the class.

Proper nutrition after exercise

Nutrition after exercise is one of the most important aspects. You will not be able to train and lead a normal life if you eat anything and when it is. After training, significant biochemical processes begin in the body, which lead to an increase in muscle mass and a decrease in body fat. But it depends a lot on what and when you eat..

What to eat after training

Food after physical exertion, is designed to restore the reserves of spent glycogen and transfer the muscles to standby mode for the next lesson. If before the next training session you dont take care of restoring the carbohydrate reserves in the muscles, this can reduce the bodys ability and tolerance to physical activity and, as a result, reduce the intensity of the exercises. After training, the rate of glycogen resynthesis is influenced by the amount of carbohydrates consumed, the intake of foods rich in carbohydrates, the type of carbohydrates consumed..

Of additional importance is the nature of the classes - the need for immediate restoration of glycogen stores. This applies to those who have a short period between classes (less than 8-10 hours) or one-time classes more than 60 minutes.

The time immediately after an intense workout is most suitable for eating food. Food, you can eat after training immediately, or a maximum of half an hour.

A complete protein should be included in the composition of the food, since the combination of proteins and carbohydrates provides effective recovery of protein and glycogen in the muscles. Sometimes, for purely technical reasons, its not possible to eat protein-carbohydrate food, so immediately after classes you need to eat a carbohydrate snack and, much later, after 1-2 hours, plentiful food consisting of both carbohydrates and proteins.