A very important part of the training is our meal. If to choose the wrong food before or after a workout, we might not have desirable results.
If you are serious about your health, this information might help you.
The fact is that a beautiful body and great health depends on 70 % of your nutrition and only 30% on working out.
So, let`s talk about goals.
If you want to lose weight, you should burn more calories than you eat. Important to balance fats, proteins, and carbs. Each nutrient has its purpose in our life.
It doesn’t mean you have to spend lots of money on diabetologists and expensive food. There are many choices. Just make a meal plan and enjoy.
What do you usually eat before training? Have you ever wonder why you getting hungry so fast or you were tired really fast while you working out?
Normally, it’s necessary to eat proteins and carbs, as for fats, better to reduce them at least to 3 grams, not more.
Our body needs carbs for producing energy. Without them, our muscles will be weak and our brain might be tired as well. While we working out this energy burns fast, so we should get “fuel” from glycogen and from fats we will not have that amount of energy that we need, because it will not be enough oxygen to produce it.
As for proteins, they are not an energy source, but they are a source of amino acids for working muscles. For that reason, after training muscle protein synthesis increases dramatically. Another fact, don’t overeat proteins too, it may cause drowsiness.
Fats in our meal before training should not be include, because it slows down the stomach functions and the speed of digestion. Fats are staying longer in our stomach and may cause colic, nausea, and belching during exercise.
Here is food which is better to eat before training:
- Chicken breasts or turkey with coarse bread, or with rice.
- Low-fat steak with potatoes
- Omelet of egg whites with oatmeal.
The number of calories before training should be the same as in other meals.
If you eat big portions of salad or soup, so go to the gym in an hour or even two in order not to have a heavy feeling in the stomach. By the way, cottage cheese or some porridge are good to have before 30 minutes you go to the gym. Just be sure you are comfortable with this. You can have some dry fruits, nuts.
If your goal is to build the muscles, eat some big fruit with a low glycemic index. For example, apple, pear, strawberry, or any other kind of berries and you can have a protein shake if you wish.
It is the right decision to have a black coffee or strong green tea in order to help to the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells, so your body can use it as a fuel. In this case, you will burn more fat and less glucose, glycogen, and amino acids. You will feel tired while you working out much later than it could be and your brain going to work better, so your training will be more effective. The effect of coffee before working out lasts about two hours.
Immediately before training, it’s better not to eat anything unless you are hungry(so, you can have a protein shake or glass of milk). The fact is that physical activity distracts from the digestive process(rhythmic contractions of the stomach in order to digest food).
One of the main rules of working out, to not forget to drink water. Already at 2 % dehydration, training will be sluggish and ineffective. Do not focus on the feeling of thirst. Intense training suppresses the work of thirst receptors in the throat and digestive tract so that by the time you want to drink, your body will already be dehydrated. In addition, with age, thirst sensors in the body lose their sensitivity. Adults need to drink water, because it is necessary, and not because they want to.
So, if you notice symptoms of dehydration ( two or more at the time):
- Feeling of thirst
- Dry mouth
- Dry or even cracked lips
- Lack of appetite
Immediately start drinking water and stop working out for a few minutes until the symptoms pass.
Drink a glass of water before training and after, while you working out, drink a little water every 15-20 minutes. It will depend on how much you sweat. You have to provide hydration and even super hydration of the body during workouts.
If the workout lasts more than an hour, then it is advisable to drink special sports drinks. About 30-60 g of carbohydrates per hour should be supplied from sugars. More than 60 grams of carbohydrates during the workout will not be absorbed by the body, and the workout productivity may decrease. Drink high-calorie drinks should be a little, sipping every 10 minutes. Sports drinks also contain beneficial electrolytes (salts) that the body loses with sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, and not store. It is safe to say that all purchased juices, even those sold with the mark “100% juice without added sugar”, is 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.
Food after exercise
It is necessary 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, the workout loses all meaning – as a result, NOTHING WORKS, the fat will burn a little, that’s all, but there will be no gain in strength, muscle density, harmony, and metabolic rate. In the first 20 minutes after a workout, the body opens the so-called post-training (anabolic) window for the consumption of proteins and carbohydrates (but not fats). All that will be eaten during this period will go to the recovery of muscles and increase muscle mass, not a single calorie from food will go to fat. It is very important.
Carbohydrates after exercise are better to consume in liquid form from simple, high glycemic sources. You need to achieve a sharp jump in the level of insulin, with its anabolic and anti-catabolic (helping to increase clean muscle tissue) properties. Cranberry and grape juice are considered the best because of their high ratio of glucose to fructose. Consume about 1 g of carbohydrates from the juice per kilogram of ideal weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), and a glass of cranberry juice – 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate foods that do not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after exercise, you need to boot proteins. Best in the form of protein powder drink. In this way, protein synthesis in the muscles after exercise will increase by 3 times (compared with fasting). So take along a bottle of protein powder and juice cocktail if you exercise outside the house, and drink it all at once as soon as you stop training. The amount of protein from the powder should be 0.55 g per kilogram of ideal weight. If you can’t drink protein shakes for some reason, rely on egg whites.
If you have the opportunity to eat within an hour after a workout, then choose any protein food, just calculate the right amount of protein. Your dose of protein foods can be determined very simply: it should fit in your palm. Since nutrition after a workout has only one important goal — to promote muscle growth as quickly and efficiently as possible — fat in this meal should not be contained at all. Fat will slow the flow of carbohydrates and proteins from the stomach into the blood.
Protein foods should be lean, that is, if the chicken is breasts and not legs. If eggs, then only proteins. Beef and pork should be avoided, as they are always very fat, 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 all chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen to the muscles and liver and using protein to repair muscles. So if you train in the morning, you endure 2 hours and only then drink real strong coffee. A cup of coffee drunk before training should help you stay awake and energetic. If you can’t refuse coffee or tea at all, choose their desalinized counterparts.
Information was taken from: