I have a simple question for you. Do you want to achieve any of the following goals:
- lose fat
- get rid of fat and build muscle
- increase strength
- improve performance
- to be healthy
If you answered yes to at least one of these questions, then daily your focus MUST be consumption the right amount of calories, proteins, fats and carbohydrates. And this an indisputable fact.
Daily total calorie and nutritional intake substances (from high-quality products) is ALWAYS the most an important part of any diet regardless of the goals that you pursue.
But here another question arises. What then is The second most important aspect of the diet?
For those who exercise regularly, the answer to this question simple and scientifically sound.
Content
- Nutrition before and after training
- Nutrition before training: what you need to eat before you start occupations
- Nutrition after training: what you can eat after training
- To summarize nutrition before and after training
- Answers to frequently asked questions about nutrition before and after training
Nutrition before and after training
PRE-TRAINING AND POST-TRAINING food is the food you eat before and after workout.
After consuming the proper amount of calories every day the next in importance and impact on your results is how You combine nutrition with exercise.
The reason for this is quite obvious. Nutrition BEFORE AND AFTER training plays a key role in their effectiveness.
In the most general sense, it looks like this:
- what you consume before training (and if required and during it), has a decisive value for both its effectiveness and maximizing your performance during it.
- what you eat after exercise has critical to improving the recovery process (which begins immediately after training) and ensures that the body is provided with everything necessary for such recovery, as well as to adapt and improve results.
And although studies prove a separate benefit ONLY proper nutrition BEFORE training or ONLY proper nutrition AFTER them, real experience shows that BOTH of these meals are the key to achieving better results.
Of course, nutrition will not determine your success or failure in training process, but the foods you consume before training and after it, of course, play a positive role in improving your results.
You just have to consume these foods correctly in order to Get the most out of your workouts.
Unsurprisingly, the area of nutrition and fitness is far too complicated with the advent of various “experts” distributing unique special recommendations, and additive manufacturing companies, who produce supposedly “exceptional” products.
Let’s not discuss all this nonsense, but rather find out that specifically, you should eat before and after training.
Nutrition before training: what you need to eat before you start occupations
As you might have guessed, pre-workout nutrition – This is the last meal before training.
In certain cases, a pre-workout meal may have attitude to nutrition during training (only if necessary).
For this reason, many people combine these meals under one. the name “energy phase.”
The purpose of pre-workout nutrition
The reason these meals are called “energy phase, “is pretty obvious.
Pre-workout eating plays a huge role in supply organism with everything he needs to provide optimal performance during workout.
And the goal of nutrition during training (or instead pre-workout meal, or with it) just like that same.
In particular, the main goal of pre-workout meals is to achieve the following effects:
- decreased muscle glycogen depletion
- muscle protein breakdown
- decrease in cortisol after training
How to do it
To successfully achieve the above goals, your body needs 2 things:
- carbohydrates
- squirrels
This means that in pre-workout eating your main the goal is to consume in some form significant amounts of carbohydrates and proteins (and if necessary during training).
This is a key point. And if you do all this, then do right.
Now comes the moment when everyone begins to give super-complex tips on how many grams of carbohydrate and protein you must consume, from which particular products you should receive them, as well as how many hours, minutes and seconds before training you should eat to achieve MAXIMUM RESULTS!
And although I find these tips funny and mostly meaningless (in fact, at best, the differences will be insignificant), I can’t leave you without any recommendations.
Pre-Workout Nutrition Recommendations
Power details will be slightly different depending on your schedule, time of day you work at, quantity the time you have before training, such as training, which you are going to fulfill, and of course your preference.
I will not try to describe all the possible options, but simply I’ll give you probably the most popular recommendation regarding what to eat before training
Information provided by Alan Aragon, who is certainly is one of the most intelligent and reputable experts in the field nutrition.
Option A: Eat 60-90 minutes before your workout. solid, balanced food containing:
Proteins = 0.5 g per kg body weight
Carbohydrates = 0.5 g per kg body weight
You can add fat at your discretion, if it fits into the number of macronutrients in your diet. Pay attention that this meal is skipped if you exercise in the morning.
OR
Option B: 30 minutes before training or immediately in front of her (and / or during training) drink a drink or Eat easily digestible foods that contain:
Proteins = 0.5 g per kg body weight
Carbohydrates = 0.5 g per kg body weight
If you intend to train for 2 hours or more, it will be beneficial for you to take this extra food just before training, or drink a drink on time her. Use fats at your discretion and exclude them if experience stomach discomfort during exercise.
I think everything is pretty clear here.
As for me personally, I stick to the option that something similar to the first.
- I eat 1-2 hours before training. My diet is solid high protein foods (chicken, fish, beef, egg white, etc.), as well as a large amount of carbohydrates (brown rice, oatmeal or any other low glycemic index).
Nothing special, just proteins and carbohydrates coming from normal food 1-2 hours before training. This is the option that I would recommend to most people.
There is no need to complicate everything and focus on the details. Himself Alan Aragon would advise you the same.
Nutrition after training: what you can eat after training
Post-workout meal is the first meal after workout.
While pre-workout nutrition (and / or nutrition during training) is usually called the “energy phase”, post-training is called anabolic phase. ”
The goal of post-workout nutrition
The reason this meal is called the “anabolic phase” is again obvious, because anabolism means “building” (or even “rebuilding”) anything.
Eating after exercise plays a big role in providing the body with everything necessary for recovery, replenishment of energy as well adaptation to the challenges that you threw him at training time.
In particular, the goal of eating after exercise is providing the following processes:
- Replenishment of muscle glycogen depleted during training
- Decrease in the rate of protein breakdown in muscles caused by physical exercise
- Accelerating muscle protein synthesis
- Reduce muscle pain and reduce fatigue
- Significantly faster overall recovery
- Lower cortisol levels
How to do it
To achieve all of the above, your body needs 2 things:
- carbohydrates
- squirrels
Yes, the same 2 things your body needs before training.
So, in post-workout meals, your main goal is shortly after training to use in any form significant amounts of carbohydrates and proteins.
Why soon? Because after training your body is like never ready to take protein and carbohydrates. He is capable immediately start using them for good and launch those wonderful ones processes that are listed above.
Most people also believe that the absorption of calories (the way they are used upon ingestion) best happens during this period, and at this time take the largest amount food a day.
For these reasons, it is most often recommended to eat after workout as soon as possible.
Great if you eat in the first 60 minutes after training, but even better – for 30 minutes.
So, your main goal after a workout is to consume large amount of protein and carbohydrates for about 30 minutes after workout.
If you do everything like that, then you are doing the right thing.
Of course, we have reached the point where everyone wants specifics. How many grams of carbohydrates and proteins are, what products are they from? should do so etc.
And although I again find most of the advice on this topic meaningless, I can’t leave you completely without recommendations.
Pre-Workout Nutrition Recommendations
As I did earlier in the pre-workout section, I I will give you popular recommendations from Alan Aragon. But to this since they relate to what you need to eat after a workout.
Use liquid or solid within 30 minutes after training. form of food containing:
Proteins = 0.5 g per kg body weight
Carbohydrates = 0.5-1 g per kg body weight
The amount of fat depends on the daily calorie intake into your diet.
As for me personally, I usually approach this meal 3 different ways. Again, everything is extremely clear.
- Option “A”: sometimes I drink a cocktail from whey protein serving as a source of protein (whey – it is a “fast” protein, but more on that later), and dextrose (type sugar, which is commonly used in sports drinks) serving as a source of carbohydrates. I just pour them into a shaker, take I’ll take him to training and leave in the car or in the locker. When I finish training, I pour water into a bottle, shake it in in a few seconds, and I get a post-workout the drink that I drink on the way home.
- Option “B”: sometimes instead of a cocktail I I eat solid food as soon as I get home. I usually eat chicken with a large portion of brown rice, white potatoes or another high glycemic index product. As i already said earlier, this is the only time of the day when foods are high glycemic index have an advantage over low glycemic index.
- Option “B”: sometimes I combine elements 2 previous options. In particular, I use serum as source of protein, and foods with a high glycemic index in as a source of carbohydrates.
Which option I use and which one I recommend depends on you from many factors.
Option A is believed to be a protein and dextrose shake. far superior to everyone else because both ingredients digest faster than any other source of protein or carbohydrate (not to mention that the liquid is digested faster than solid food).
However, if you are competent in pre-workout nutrition, it probably doesn’t matter as much as many it seems to people. Do not get me wrong, I often use this option, and its indicated advantages are not the most important.
A really big plus of cocktails is convenience. Just mix and drink. Many people prefer cocktails because it’s fast and conveniently. Not to mention that some people just don’t they experience hunger after training, so they prefer drinks, and not solid food. It all depends on personal preference.
Options B and C (solid food or mixed) more suitable for those who prefer solid food rather than liquid. Some people enjoy a large meal with high glycemic index, which they usually avoid consume for the rest of the day.
These options can be especially appealing to those who wants to get rid of fat (with solid food they consume less calories) or for people who find it difficult to control their appetite.
In general, if you understand the essence of proper nutrition (consume quite a lot of proteins and carbohydrates soon after training), it doesn’t really matter how exactly you do it are doing. It all comes down to personal preference.
There is no need to complicate everything and focus on the details.
How to eat after post-workout food
As for how to eat after post-workout food (and when exactly to do it) I send you again to tips Alan Aragon.
This is just your next meal on schedule. Will he through 1, 2 or 3 hours – it does not matter, especially if immediately after training, you ate as described above.
I have nothing to add to this.
To summarize nutrition before and after training
Honestly, everything is pretty simple.
It doesn’t matter what the food “gurus” say and state additive manufacturing companies. The most important part of your diet is total daily calories, protein, and fat carbohydrates, and not some kind of “magic” timing of a meal or any other similar nonsense.
Proper pre- and post-workout nutrition is positive role in achieving results in general.
Does it play a decisive role in your ability to burn fat, build muscle and achieve other similar goals? Not. Capable of does it make up for your inability to truly achieve serious results? Definitely not.
But, considering that you do all other important things for granted Thus, proper pre- and post-workout nutrition only will improve your results.
Therefore, before and after training, eat food that high in protein and carbohydrates and don’t waste time and energy to complicate this process.
Answers to frequently asked questions about nutrition before and after training
Before we finish, I want to answer a few questions, which many have after reading this article.
Can you talk more about whey protein? What brand of protein and dextrose do you recommend?
Complete protein information (and protein supplements in general) See later in this manual.
As for the recommendations, I personally use and advise others “Optimum Nutrition’s 100% Whey.”
If we talk about dextrose, then any brand will do. She is pretty cheap, so buy in bulk if you decide to use it in as a source of carbohydrates after training. I personally prefer “Now Foods Dextrose”.
My goal is to lose weight. CAN EXTRA calories in my pre- and post-workout nutrition to cause excess weight and prevent getting rid of excess kilograms?
No way. Because it’s calories DO NOT BE EXTRA.
They are part of your overall daily diet.
I mean, the extra calories from these meals will become harmful, ONLY if you consume them in addition to those calories that you should consume.
They should only be a PART of the total daily amount. calories consumed, which is perfect for you.
That is, if you need to consume 2500 calories per day (to example), then the calories of your pre- and post-workout food should Be part of these 2,500 calories, and NOT be a supplement to them.
This seems obvious, but I was often asked a surprised question: “Do I need to count those calories too ?!”
The same goes for proteins, carbohydrates and / or fats. Calories and the nutrients included in these meals are also included in your total daily calories.
If I do cardio after strength training, what should I eat after exercise?
You can eat either immediately after you have finished the whole training (in this case after cardio), or if after training you drink a cocktail (option A), then you can use 3 other options.
You can also take a short break between power exercise and cardio and have your post-workout cocktail.
Or just drink it during cardio.
You can also combine options. Start drinking before cardio while finish during it. If you want, you can start drinking cocktail at the end of strength training.
In fact, if you consume a certain amount protein and carbohydrates soon after a workout, then all doing it right.
Some companies produce pre- and post-training sports drinks that contain the same ingredients about which you spoke. Can i use them?
You can, but better not worth it.
First, you don’t waste your money because it’s much cheaper to buy protein and dextrose and, adding water, make such drink yourself.
In addition, you can choose the optimal quantity for yourself. substances (and not what the manufacturer decided to include), and also do not overpay for those useless ingredients that often include similar drinks.
Therefore, I would recommend either consuming solid foods, or make a cocktail yourself using your own ingredients.
What’s next?
That’s all you need to know about what, when, why, and how to. eat before and after training.
Now it’s time to talk about what everyone loves spend a lot of time and money. I mean sports additives.