Hello girls!
I start training on Thursday and was puzzled about the nutrition before and after.
I found an article, if you are interested, please visit
And I'm also very interested in the advice of experienced veterans, help!
Nutrition before training. Nutrition during training. Nutrition after training
Whatever the reason you decide to go in for fitness, one thing is certain: it is impossible to achieve results only by following the training schedule and following the instructions of the instructor. If you are determined and serious about health and beauty, then you are probably thinking about proper nutrition, which can be a good helper in finding the perfect shape. How to eat before and after training? What can you eat and what can't? And can you eat at all if you intend to lose weight?
In any business - and especially in the matter of your health and well-being - it is important to respect the boundaries of reason. Do not rush from one extreme to another: if today you do not eat anything, and tomorrow you overeat to satiety, then there will be no benefit from such a “diet”. But on the days of training, the issue of nutrition should be approached with even greater responsibility.
Before workout
Eating before training should be no later than 2 hours before it starts. This is a matter of safety and comfort of training. In this case, you can afford food that is rich in carbohydrates and does not contain fats, since fats slow down digestion and can cause colic and nausea during exercise. Carbohydrates, on the contrary, charge the muscles with the energy needed to perform the exercises. As for proteins, they are also useful before training, since protein is a source of amino acids for working muscles. Before training, it is best to combine the use of veal, poultry or egg white omelet with rice, oatmeal or potatoes.
Just before training, you should not take a large amount of food - you will not achieve results with a full stomach. Physical activity is known to slow down and even stop digestion, so go on an empty stomach. If you cannot stand the feeling of hunger, then you are allowed to eat a little - no more than 250 kcal. That's about the amount of calories you'd get from eating 4 slices of whole grain bread, ¼ cup of whole grain cereal with ½ cup of skimmed milk, and 1 fresh fruit. If you are forced to take a long break from eating before training, you can also drink a protein shake 20 minutes before training, which does not involve extreme intensity, significant straining, or head-down position.
To increase the intensity of your workout, burn more fat, and stay fatigued longer, drink a glass of strong green tea or coffee 30 minutes before your workout.
During a workout
During strength training, it is imperative to drink mineral non-carbonated water - at least 500 ml per hour. Drink a little during the session, taking small sips. Do not focus on the feeling of thirst, for many people it is blunted, and during intensive training it decreases in absolutely everyone. Replenish your water supply immediately if you notice dry or chapped lips, dry mouth, dizziness, loss of appetite, tiredness or irritability.
In addition to water, during training, you can drink special nutritious sports drinks and freshly squeezed fruit juices. It is very good to drink freshly squeezed orange juice diluted with water in a ratio of 1:1.
When visiting aerobic classes, it is better to drink liquid after training - at least 200 ml of water.
After workout
Eating after a workout also depends on whether the training was strength training or aerobic exercise. After aerobic, aimed at fat burning, training, it makes sense to refrain from eating for 1-1.5 hours. After strength training, eating, on the contrary, is mandatory - it is advisable to refresh yourself after 20 minutes. Moreover, if nutrients are not supplied to the body within 20 minutes after training, it can be considered practically useless. You'll burn some fat, but you won't gain muscle in strength or size. The reason is simple: in the first 20 minutes after a workout, the body opens the so-called "anabolic window" for the consumption of proteins and carbohydrates. Therefore, everything that is eaten within twenty minutes after class will go to muscle recovery and growth. This is very important, as you can be sure that not a single calorie from food will go to fat.
After training, you need to eat proteins and carbohydrates and avoid eating fats (the exception is fatty uncooked fish, you can and should eat it more often). The best source of carbohydrates at this time is considered to be cranberry or grape juice. A glass of grape juice contains 38 g of carbohydrates (155 kcal), a glass of cranberry juice contains 31 g of carbohydrates (115 kcal). Please note that the dose of juice consumption should be such that 1 g of juice carbohydrates per 1 kg of ideal weight. Also a good source of carbohydrates are rice, potatoes, pasta and sugar, vegetables and fruits. The supply of proteins can be restored with any protein food (veal, chicken breast, egg whites) or a powdered protein drink. The latter option is especially suitable for you if you are training out of the house, since a bottle of protein shake is easy to take with you to a fitness club or to nature if you are exercising outside.
For two hours after your workout, avoid any foods containing caffeine, as they will slow down the processing of proteins and carbohydrates. You will have to be a little patient before eating your favorite chocolate bar or drinking a cup of strong coffee. Keep this in mind if you work out in the morning - it is better to drink coffee before training, it will invigorate and add energy to you.
Train and eat smart! Remember that proper nutrition will help you get the most out of any workout. Following these simple tips, you will be able to achieve the desired results much faster and with less physical effort, since now not a single workout will be unproductive and, as a result, in vain.
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Those who are actively involved in sports know that during training, along with sweat, a lot of useful substances leave the body and their supply must be replenished. It can be small sips of water during a workout, but if you didn’t drink during a workout, then you can’t drink immediately after it. You need to wait 30-40 minutes and only after this time has elapsed replenish your resources. And if during a workout it can be water (no soda), then after it there are much more options.
I’ll make a reservation right away that one of the articles plus several other sources was taken as the basis for this list, so you can treat this as advice that is not dangerous to health.
1. Cocoa. Cold cocoa is recommended to drink by American researchers. Studies have shown that this drink quickly restores the necessary reserves of proteins and carbohydrates in the body (proteins are a building material, carbohydrates are energy). But there is one big “BUT” - you can’t drink drinks containing caffeine (and cocoa is one of them) immediately after training, because caffeine interferes with the work of insulin and prevents the body from absorbing proteins and carbohydrates. But after 2 hours you can enjoy a cup of coffee to cheer up, or cocoa - to replenish carbohydrates and proteins.
2. Milk. Milk contains a lot of useful substances: proteins, electrolytes, calcium, vitamin D, etc. A drink that's perfect for "repairing" your muscles as protein breaks down in your muscles during exercise.
3. Fresh juices. They can be drunk half an hour before a workout, if you did not have time to eat 2 hours before it, or after it. You can add orange, grape and cranberry juice to your list.
4. Special sports drinks. They can be drunk both during training and after. It all depends on its composition and effect on the body. If you decide to start drinking special mixtures, it is better to consult with your trainer, as he knows your load and can calculate how much you need to drink and what kind of drink time of certain loads (a series of short power loads, running, climbing, etc.)
5. And I saved the strangest and not particularly healthy drink for last. According to recent research by Spanish scientists in Granada beer contains a huge amount of substances that the body loses during exercise. The only big BUT is alcohol. It should not be consumed immediately after a workout, and in the next couple of hours it is also not recommended. Therefore, if you want to experiment a little, then drink it with water in a 1: 1 ratio.
Here are some sports drink recipes you can easily make at home!
Hypotonic drink (during training): 120 ml of diluted orange juice + 1 liter of water + a pinch of salt. All this is sent to the refrigerator and take with you to training.
hypertonic drink: 570 ml orange or apple juice without sugar + a pinch of salt. But it should be washed down with water, as it does not replenish your water reserves.
Saline: 120 g sugar + a pinch of sea salt + 2 liters of water.
Citric: 120 g sugar + a pinch of sea salt + 3 tablespoons lemon juice + 2 liters of water.
Honey: 1 l water + 100 g honey + a pinch of salt
And do not forget that because of the high sugar content after drinking these drinks, it would not hurt to brush your teeth well or at least drink a glass of plain water.
During any exercise, a large amount of fluid leaves the body. The more intense the training, the more fluid will be lost. It is impossible to stop its loss, but it is necessary to compensate. Therefore, it is important to know how much fluid you need to drink during exercise and what kind of juice after a workout will be most beneficial.
In these matters, it is important to focus on the characteristics of the body, the type of physical activity and the purpose of the training. To avoid dehydration, the lost fluid must always be replenished, otherwise dizziness, nausea and other not-so-pleasant consequences cannot be avoided. You need to drink until the feeling of thirst passes. For some, it is enough to take 2-3 sips, while others need much more. You don't have to limit yourself here. It is most useful to drink 30 minutes before physical activity and immediately after them.
The best juices after a workout
During training, it is recommended to drink hypotonic juices, which contain no more than 5% of the nutrient. To class, you need to take a half-liter bottle of ordinary water with you and add 25 ml of concentrated juice to it. You need to drink throughout the entire workout. If you drink before class, you can get a good boost of energy due to the carbohydrates contained in the mixture.
The best juice for athletes is from apricot or grapes. It has a positive effect on the heart, allowing it to withstand stress. The benefits of apple juice are manifested in the stimulation of the respiratory system due to the large amount of iron. Vegetable juices (from tomatoes or carrots) contain many trace elements and vitamins, so they are no less beneficial for the body.
- For avid athletes, a hypotonic drink is suitable, which is drunk during training.
- An isotonic drink should be taken immediately after a workout.
- A hypertonic drink helps to restore the body, but it must be washed down with plain water to compensate for fluid loss.
These blends are easy to make at home.
hypotonic drink
To prepare a hypotonic drink, you need to dilute 120 milliliters of orange juice with a small amount of water, then add a pinch of salt to the resulting mixture and pour everything with a liter of water. Mix thoroughly and refrigerate.
isotonic mixture
An isotonic drink is even easier to prepare. To do this, add 50 grams of sugar and a little salt to a liter of water. Sugar can be exchanged for glucose.
Today you go to the gym! Someone looks forward to this event and prepares for it in the morning, carefully gathering the form, postponing gatherings with friends in a cafe for another day, preparing dinner for the household, and by the end of the working day quickly turns off the computer and runs to the nearest sports club. The other perceives this as a necessity to maintain the image of an active fashionable person or as a habit acquired since childhood, spent at the training camp. But for everyone who has plunged headlong and all other parts of the body into the world of fitness and a healthy lifestyle, the main result is what they see in the mirror after many hours of stepping over the step or swimming in the pool. Unfortunately, not always the desired effect of training becomes noticeable. After all, many people forget that the active rhythm of life implies a special regimen and composition of nutrition.
Nutrition before training
So, in the diet pre-workout nutrition necessary:
1. Enable:
Proteins;
- carbohydrates.
2. Exclude:
Fats (or no more than 3 g).
Carbohydrates in pre-workout nutrition necessary to provide the muscles and brain with energy. During training, the "fuel" is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen).
Squirrels in pre-workout nutrition will not be a source of energy, they are a source of amino acids for working muscles. As a result, immediately after training, protein synthesis in the muscles increases dramatically.
Fat in the diet before training should be absent, because it slows down the work of the stomach and the speed of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and burping during exercise.
The best pre-workout meals:
- poultry meat (turkey, chicken breasts) with coarse bread or rice;
- low-fat steak with potatoes;
- egg white omelette with oatmeal.
The calorie content of food before training should be normal, as well as at other times. Bulky food (a large portion of salad or a bowl of soup) is best eaten an hour or two before training so that it has time to digest and the stomach is empty. More dense food (half a plate of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout.
If you are training to build muscle mass, then 30 minutes before training, eat one large fruit with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably whey protein). The calculation of the protein in this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then in a cocktail (mixed with water) there should be 15 g of protein.
Also, 30 minutes before training, drink a glass of strong black coffee (it is possible with a sweetener, but not with cream) or very strong green tea. This will help secrete epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. Thus, during training, you will burn more fat and less glucose, glycogen and amino acids. Fatigue in the process of training will come much later. The head will think better, and you will be able to train more intensively. The effect of coffee before training lasts approximately 2 hours. Immediately before training, it is better not to eat anything, as physical activity distracts from the process of digestion (rhythmic contractions of the stomach to digest food). As a last resort, if you are very hungry, you can drink a glass of protein shake or milk.
Drinking regimen during exercise
The most important thing during training is not to forget to drink! Already with 2% dehydration, training will be sluggish and ineffective. Do not focus on the feeling of thirst. Intense exercise depresses the thirst receptors in your throat and gastrointestinal tract, so that by the time you feel thirsty, your body will already be dehydrated. In addition, with age, the thirst sensors in the body lose their sensitivity. Adults need to drink water because they need to, not because they want to.
If you notice symptoms of dehydration (two or more at the same time):
- feeling of thirst
- dry mouth,
- dry or even chapped lips,
- dizziness,
- fatigue,
- headache,
- irritability
- lack of appetite,
start drinking water immediately and stop exercising for a few minutes until symptoms subside.
Drinking mode
Next: Drink a glass of water right before your workout and drink a little every 15-20 minutes during your workout. The amount drunk will depend on the amount of sweat. You need to keep your body hydrated and even super-hydrated during your workouts.
If the workout lasts more than an hour, then it is advisable to drink special sports drinks. With sugars, about 30-60 g of carbohydrates per hour should come from them. More than 60 g of carbohydrates the body will not absorb during a workout, and the productivity of the workout may decrease. Drink high-calorie drinks should be little by little, drinking every 10 minutes. Sports drinks also contain beneficial electrolytes (salts) that the body loses through sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, not store-bought. It's safe to say that all purchased juices, even those sold labeled "100% juice without added sugar", are 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.
Nutrition after training
You need to eat immediately after training, preferably in the first 20 minutes. If you abstain from food within 2 hours after the end of the workout, then the workout loses all meaning - as a result NOTHING TRAINING, fat will be burned a little, and that’s it, but there will be no increase in strength, muscle density, harmony and metabolic rate. In the first 20 minutes after a workout, the so-called post-workout (anabolic) window is opened in the body for the consumption of proteins and carbohydrates (but not fats). Everything that will be eaten during this period will go to muscle recovery and muscle growth, not a single calorie from food will go to fat. It is very important.
Post-workout carbohydrates are best consumed in liquid form from simple, high-glycemic sources. You need to get a spike in insulin levels, with its anabolic and anti-catabolic (helps build lean muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high ratio of glucose to fructose. Consume approximately 1g of carbs from juice per pound IDEAL weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), while a glass of cranberry juice contains 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate food that does not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after training, you need to load up on proteins. Best in powdered protein drink form. In this way, protein synthesis in muscles after training will increase by 3 times (compared to starvation). So bring a bottle of protein powder and juice shake with you if you're exercising outside the home, and drink it all at once as soon as you stop exercising. 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 it is possible to eat within an hour after a workout, then choose any protein food, just calculate the right amount of protein. Your dose of protein food can be determined very simply: it should fit in your palm. Since post workout nutrition there is only one important goal - to promote the growth of muscle mass as quickly and efficiently as possible - then this meal should not contain fat at all. Fat will slow down the flow of carbohydrates and proteins from the stomach into the blood.
Protein food should be lean, that is, if the chicken is breasts, not legs. If eggs, then only proteins. Beef and pork should be avoided as they are always very fatty, 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 everything chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen into the muscles and liver and using protein for muscle repair. So if you train in the morning, endure 2 hours, and only then drink real strong coffee. A cup of coffee before a workout should help you stay alert and energized. If you can’t give up coffee or tea at all, choose their decafinized counterparts.
Workout and nutrition for weight loss
Drinking and eating regimen before and after training for weight loss
If you want to lose weight, namely lose weight, and not build muscle, pull yourself up, etc., then:
- 5 hours before training, do not eat proteins,
- 3 hours before training, do not eat at all,
- 30 minutes - 1 hour before training stop drinking,
- during training DESIRABLE not to drink,
- an hour after training do not drink,
- 3 hours after training do not eat.
The results will be tangible.
2 week fitness diet
Fitness diet involves five meals a day.With an average calorie content of about 1400-1800 calories per day, such a diet provides safe weight loss. An exemplary fitness diet contains little fat, more carbohydrates and protein. When following a diet, you need to drink up to 2 liters of fluid per day. Even if your weight increases on the scale, it's okay, it means that you are losing fat and gaining muscle. Do not rely entirely on the scales. The main thing is how you look when looking in the mirror, and changes can also be judged by clothes. If you can not eat strictly on a diet, then try to count the calories you eat and choose the menu according to the calorie table, trying to eat the least fatty foods. If possible, do not take too long breaks in nutrition, they contribute to body fat!
Fitness diet menu
1st day
Breakfast: 2 eggs (1 yolk, 2 whites), 100 g oatmeal, 1 glass of orange juice, 50 g fat-free cottage cheese.
Second breakfast: fruit salad, fat-free yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Snack: baked potato, fat-free yogurt.
Dinner: 200 g of stewed fish, salad, apple.
2nd day
Breakfast: 100 g of muesli, 1 glass of skim milk, 2 eggs, some fruit.
Second breakfast: 1 glass of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Snack: low-fat yogurt, fruit.
Dinner: 150 g of fish, 1 cup of boiled beans, salad (optional with low-fat salad dressing).
3rd day
Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg scrambled eggs.
Lunch: 200 g fish, 100 g rice, salad.
Snack: fruit, yogurt.
Dinner: 100 g turkey, 1 cup corn, salad.
4th day
Breakfast: 1 grapefruit, 100 g of hercules, 1 glass of milk.
Second breakfast: banana, 100 g of cottage cheese.
Lunch: 150 g chicken, 50 g rice.
Snack: 1 glass of vegetable juice, bran.
Dinner: 120 g beef, a cup of corn.
5th day
Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice.
Second breakfast: 1 glass of vegetable juice, 100 g of rice.
Lunch: pita, 100 g turkey, apple.
Snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.
6th day
Breakfast: scrambled eggs, 100 g of buckwheat, 1 glass of milk.
Second breakfast: cottage cheese, banana.
Lunch: 200 g fish, 100 g rice, salad, 1 glass of orange juice.
Snack: baked potato, yogurt.
Dinner: 150 g shrimp, vegetable salad.
7th day
Breakfast: an apple, an omelet from 2 eggs, 100 g of buckwheat.
Lunch; 100 g cottage cheese, peach.
Dinner; 100 g beef, mixed vegetables (corn, carrots, peas).
Snack: yogurt, 100 g of rice.
Dinner: 150 g chicken, vegetable salad.
8th day
Breakfast: 1 grapefruit, 100 g muesli, 1 glass of skim milk, 2 eggs.
Second breakfast: 70 g of rice, 1 peach.
Lunch: 120 g chicken, salad, half a plate of pasta, 1 glass of orange juice.
Snack: yogurt, apple.
Dinner: 120 g of beef, vegetable salad.
9th day
Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 glass of orange juice.
Second breakfast: banana, cottage cheese.
Lunch: 100 g fish, 100 g rice, peach, 1 glass of orange juice.
Snack: yogurt, 50-100 g dried apricots.
Dinner: 200 g fish, baked potatoes, vegetable juice.
10th day
Breakfast: 1 cup blueberries, 100 g oatmeal, scrambled eggs.
Second breakfast: 100 g fat-free cottage cheese, 50 g raisins.
Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice.
Snack: low-fat yogurt, orange.
Dinner: 100 g of fish, vegetable salad.
11th day
Breakfast: a slice of watermelon, 2 eggs, 50 g of bran bread, 1 glass of orange juice.
Lunch: 100 g rice, 200 g squid.
Snack: 150 g fish, salad.
Dinner: 100 g chicken, corn salad.
12th day
Breakfast: 1 glass of carrot juice, 100 g of oatmeal, scrambled eggs.
Second breakfast: 100 g of rice with raisins and dried apricots.
Lunch: 100 g chicken in pita, salad.
Dinner: 120 g beef, 100 g broccoli.
13th day
Breakfast: grapefruit, 100 g of oatmeal, scrambled eggs.
Second breakfast: 50 g of cottage cheese, peach.
Lunch: 120 g of turkey in pita, boiled corn on the cob.
Snack: fat-free yogurt, apple.
Dinner: 150 g of fish, vegetable salad.
14th day
Breakfast: 1 glass of orange juice, 2 eggs, 100 g of muesli, 1 glass of milk.
Second breakfast: banana, 50 g of cottage cheese.
Lunch: 150 g chicken, green salad, 100 g rice.
Snack: yogurt, peach.
Dinner: 150 g of river fish, vegetable salad.
Fruit fresh juices, rich in substances that promote the absorption of proteins (bromelain - in pineapple fresh juice, papain - in papaya fresh juice), as well as vitamins (C - orange and apple fresh) and trace elements (iron - pomegranate fresh) will help to pump up muscles faster. active lifestyle.
In order for fruit juices to help you increase muscle faster, follow 4 simple rules.
Drink fresh 20 minutes after your workout
20 minutes after a workout is the best time for lunch: at this time, the muscles begin to recover and require a new building material - proteins. Papaya and pineapple juices will help you digest proteins. They need to drink dishes from "dietary, easily digestible meat" (for example, rabbit).
Drink fresh immediately!
Fresh must be drunk within 4 minutes after preparation, until the vitamins have had time to oxidize. In order not to lose vitamins, drink fresh juice quickly.
No more than 1 glass a day!
A glass (250 ml) of pure fresh juice per day with a balanced diet is an ideal norm that allows you to get all the advantages of fresh juice, but does not allow them to turn into cons.
Fruit juices are rich in fructose. Unspent fructose, unlike glucose, in the liver cells turns into free fatty acids that provoke the development of obesity and cardiovascular diseases.
Don't breed!
Dilution of fresh juices rich in bromelain and papain with water, as well as mixing with other fresh juices, will reduce the concentration of substances necessary for better absorption of proteins.
These fresh juices are rich in acids and with increased acidity in its pure form, on an empty stomach, they can aggravate the state of health. But if you drink them not on an empty stomach, but only drink meat with them, they should not harm. In any case, when changing the diet (and even if you decide to go on a diet to get a little better) with gastritis, it is better to consult with your doctor.
To avoid digestive problems, never drink cold drinks with food. Anyone who drinks chilled drinks with meals shortens the normal process of digestion, the stomach is emptied, and the intestines are loaded and putrefied. Adam Davidov, "Derekh Eretz (The Path of the Earth)", p. 188
