You have repeatedly heard the recommendations: do not have two hours before and three hours after training? We propose to use the new advice: so that from fitness was a good judge, come to the training well-fed
For fitness, calories and composition of food are important: proteins, fats and carbohydrates. The energy for movement is taken primarily from carbohydrates, proteins are used as a material for the recovery of organs and tissues (especially muscle) after exercise.
Regular fitness recommendation: 20-25% of calories get due to protein, 20% due to fat, 55-60% of carbohydrates.
HOW MUCH CALORIES NEED FITNESS?
How to calculate how many calories you need? The daily rate consists of several components. The so-called «main metabolic energy» is the calories that are needed for the heart to beat, the lungs to breathe, and so on. The greater the body mass, the more energy is required.
The older the person, the less he needs energy.
In general, look for yourself in the table.
If you weigh more than 80 kg (female) and 90 kg (male), still see the last line.
If you lead a normal urban lifestyle (that is, you do not work as a loader or professional ballet dancer with appropriate physical activities), then add yourself another 400-500 kcal per day.
This is an ordinary, daily activity.
Fitness will require another 200-500 calories, depending on the intensity of the workout.
It is with the help of these final 200-500 calories that you can pump up muscles, lose fat, or gain weight so that it does not deposit precisely on the stomach, but is evenly distributed throughout the body.
WHAT IS TO EXERCISE
Whatever goal you set yourself food before the workout should consist mainly of those carbohydrates that will give energy to fitness. Behind 60-40 minutes before class eat a plate of porridge, pasta, muesli — This is the so-called «slow» (long digestible) carbohydrates. Did not make it?
Then no later than 15 minutes before the workout use “fast” (fast digestible) carbohydrates — banana, a slice of bread or rolls, marmalade, marshmallows.
Previously, they can not be eaten, because the body will begin to actively produce the hormone insulin, and in the classroom you will be lethargic and weak.
Fat, protein and fiber before exercise, eat as little as possible.: they are digested for a long time, but it’s not worth practicing on a full stomach.
The same applies to fiber — it takes 3-4 hours for the stomach to get rid of it.
Meat, fish, cottage cheese (protein and fat products), vegetables (fiber), biscuits, chocolate and cakes (carbohydrates + lots of fat) before training is unacceptable.
Of course, boil porridge in milk or drip a little oil in potatoes or pasta is not forbidden.
The last remark is about seasonings and sauces.
Fatty, you already understand, you can quite a bit.
Sharp, alas, provoke thirst, so during training you will always want to drink.
WHAT IS AFTER TRAINING
AFTER workout the general rule: eat for 40-60 minutes, otherwise you will feel tired for a few days. Yes, and immunity will go down.
Much depends on your end goals too.
Want to lose weight? On any day, eat 200-300 kcal less than it should be (at the same time on the day of training is still a little more than usual).
After class: vegetables and protein (low-fat cottage cheese, boiled chicken breast without skin, lean fish steamed).
Want to build muscle?
On a workout day, add 30-60 grams of protein to your diet.
After exercise, eat «Slow» carbohydrates and lean protein (cottage cheese with muesli, boiled veal with buckwheat, seafood with rice).
Want to just gain some weight for femininity? Leave the caloric value of the day as calculated (basic metabolism energy + 400-500 for daily activities + 200-500 for fitness).
After a workout, eat something made up of proteins, carbohydrates and fats together: for example, curd of normal fat content and fruit salad with a slice of grain bread.
And finally, the main thing: even the right food should be delicious! Without pleasure, there will be no effect.
Search, try, choose by yourself.