Do not underestimate proper nutrition before and after training. for weight loss. It is believed that the dishes that you eat before and after training, affect the results of training. If you think that there are certain foods that you can and cannot eat to lose weight, then in general you are right. You may find that deal with food before and after training to burn fat is very difficult, but it is not.
The main condition for losing weight is to spend more calories per day, what do you consume.
Everything is quite simple, to lose weight, you need to start increasing calorie consumption or reduce their consumption. Sport is great option to increase the amount of calories burned, due to training, as well as increasing muscle mass, which helps lose weight due to its energy intensity.
Do you want to burn fat, build muscle, or what? Do you want to increase strength and stamina, or just being healthy? It all depends on what you eat. Calorie intake and balance of proteins, carbohydrates and fat is the key to proper nutrition during exercise for losing weight.
- How to eat during weight loss workouts?
- What before training
- What to eat after training
- How much you can eat after training
- 1. Do not eat 2 hours after
- 2. To close or not to close a carbohydrate window
- Post-Workout Nutrition Options
- Post-Workout Protein Nutrition Example
How to eat during weight loss workouts?
If you decide to start fasting, in order to reduce calorie intake, then do not do this. Calorie intake should be sufficient for normal functioning organism.
Thanks to a significant reduction in calories in food, you will lose weight and even burn fat, but not for long. The body strives for balance and it normalizes metabolism in accordance with the number of kcal, which receives. The breakdown of fat cells will stop, and you get an even slower metabolism and start stocking fats with less food.
A similar problem is observed among fashion models, they eat very little but they can’t lose fat, because they have:
- Slow metabolism
- Very few muscles that burn fat even when able to peace
Follow the rule – spend more than you consume and do not will have to bother much with the question of what is before and after workout for weight loss.
The main thing is to approach the issue without fanaticism and adhere to reasonable limits.
But to speed up the process of fat burning, you can get confused with nutrition.
Nutrition before and after training depends on:
a) training time,
b) type of training (power or aerobic)
Health is the most important part of any diet. Nutrition affects your workouts and recovery process more than we can imagine. Food before exercise is not only ensures that we have enough energy for training, but also helps maximize productivity.
The most effective way to burn fat, proven by experience many athletes – train in the morning on an empty stomach. In it glycogen stores are minimal, which means that the energy will be expended from fat depots, which will begin to be expended faster and more intense.
What before training
It’s important to understand when you are training and how much time you have. before it is, and how intense it will be. These factors vary from person to person depending on type physique and metabolism.
This refers to the last meal you eat before training. If for some reason you can’t train on an empty stomach (for many, for example, dizzy), it does not matter: eat something light 30-40 minutes before your workout, but carbohydrate (coffee with banana, tea with bread).
What is it aimed at:
- reduce glycogen depletion in your muscles
- reduce protein breakdown and
- lower cortisol levels after exercise
In order for this to happen, you must make sure that keep a balance of carbohydrates and protein. It’s simple. Better not worth it too worried about how many grams you consume and for how many minutes before training. If you train not on empty stomach, and during the day, then an hour and a half before training I recommend to eat complex carbohydrates (pasta, oatmeal, rice): they will give you energy for a long time. If before workout didn’t work out normally and you feel that your strength is “at zero”, and it’s not a desire to train at all, it’s for half an hour before training, throw in yourself quick “coals”: a banana with coffee, dried fruits. Fast carbohydrates and fast carbohydrates A quick surge of strength and energy for intense training. You can conduct quality classes and get to the “second breath “, which is sure to open.
(Eating protein improves your body’s ability build muscle)
If you have an hour / a half before your workout, in ideally, you need to eat a certain amount of protein, carbohydrates and some fat. Control the amount of food. Fats should be in minority, as they can cause discomfort and can lead to heartburn during exercise. If you exercise in the morning, drink smoothie or something light, just to support yourself. Any a workout that lasts an hour or two is stressful for organism.
Personally, I drink a glass of milk in the morning, eat some almonds and banana or apple. If I feel laziness in the morning, it helps me espresso. The fact is that caffeine is known to act as artificial stimulant that helps mobilize the release fat cells into the bloodstream and it increases your ability to train intensively.
What to eat after training
In my opinion, nutrition before exercise is not so important. the main thing – Do not overdo it with the protein, from which drowsiness can begin. It turned out to eat pasta or buckwheat 30 minutes before class – excellent, no – no problem: eat a banana and go!
But the question is to eat right after training or can wait 2 hours while the fat burning process is in progress?
How much you can eat after training
We will analyze both options for the option of nutrition after sports for weight loss: eat for the first 30 minutes or wait 2 more hours. And determine the most effective for burning fat and maintaining good shape.
1. Do not eat 2 hours after
This option is well suited for people who have a primary goal. lose weight and burn as much fat as possible and they don’t care about the condition the muscles. They can only drink water. Because during training the process of burning fat starts, which may continue a couple of hours after its completion. You can already be at home on the couch, and fat will continue to burn. But along with fat as your muscles can be used as a source of energy. So that didn’t happen, better to eat.
The first meal after training is very important, as our the body is in a ‘anabolic or recovery phase. Eating after a workout should help restore strength and save muscle. But fear not, you will not cross out the results training (unless you eat a whole cake), everything that is burnt when performing exercises will not return.
Food should contain protein, some carbohydrates and some fat. to achieve the following results:
Lower cortisol levels
- Provide muscle with glycogen that was consumed during training
- Deliver protein to the body so the muscles can restore
- Reduce muscle tension and fatigue.
It is best to eat as early as possible, because the body is already ready for good nutrition! You have 30 minutes in reserve, an hour maximum.
But then the question arises: how much to eat after training, so as not to cross out all the difficulties on the way losing weight?
Focus on half the calories spent, that is, if you burned 600 kcal, then after workout eat about 300 kcal.
What is better for losing weight: do not eat 2 hours after training, and then eat well or eat half of calories burned right after class? Of course, the second.
Remember: do not eat another 2 hours after training can only those who doesn’t care what kind of muscle quality they have.
If you do not care, then for maximum effect, if not medical contraindications, you need to train on an empty stomach and eat nothing 2 hours after training.
2. To close or not to close a carbohydrate window
If your goal is not only weight loss, but also muscle quality, then definitely need to eat after a workout.
I recommend closing the anabolic window at the rate of 60×40 in depending on the type of training: after power – 60 percent protein and 40 – carbohydrates, after aerobics – on the contrary.
How to eat for those who do not conduct separate aerobic workouts, and how am I completing strength training with a 20-minute cardio session? Beckley-carbohydrate ratio in favor of the first. The protein-carbohydrate window must be closed within 30 minutes after the end of the workout.
Products that can not be consumed after exercise:
a) fats,
b) caffeine.
Fat inhibits the flow of proteins and carbohydrates from the stomach into the blood, so watch for the fat content of protein foods you consume after training. Everything should be as low-fat as possible. No isolate in 2.5% milk, no 5% cottage cheese.
Caffeine interferes with overloading glycogen in the muscles and liver and taking protein for muscle recovery, so after training exclude everything that contains caffeine: coffee, tea, cocoa, chocolate and everything with it taste. Even chocolate protein is better to refuse without saying so about coffee, which you can please yourself in only two hours after training.
Those who are satisfied with their percentage of fat can after exercise load as many calories as you spent, but only protein and carbohydrate as a percentage, depending on kind of training.
Post-Workout Nutrition Options
- Drink whey protein shake after exercise. I am sure it will provide the body with everything necessary without significant effort. Needless to say, some just prefer something to drink, not to eat after a workout. Gives advantage liquid food that is easily digested and digested.
- Another option is to skip this meal and have a bite when you will return home. Many people prefer to eat more glycemic the food. Chicken and rice, fried fish, potatoes and greens. For Vegetarians will do tofu.
- And finally, you can always drink a serving of protein shakes and any source of carbohydrates.
Fear of gaining weight while eating before and after exercise is a myth. Until you exceed the amount of calories you receive in day, this is normal. Both of these dishes should be part of your overall calorie intake. It must be remembered that the most important part of any diets are calorie counting.
Post-Workout Protein Nutrition Example
SIMPLE SALMON ….
- 2 slices of salmon fillet (any fish can be, preferably red)
- ½ teaspoon ground garlic
- 1 tbsp. l olive oil
- 1 teaspoon butter
- 1 tbsp. l finely chopped fresh basil
- sea salt and freshly ground pepper to taste
- 2 lemons
Cooking method:
- Grate salmon with lemon juice, garlic, salt, pepper and basil and leave for 15 minutes.
- Heat the oil in a non-stick pan. Put salmon fillet skin down and cook for 4 to 5 minutes each hand until it is browned. Serve with slices lemon.