To achieve significant results, exercising with the goal of losing weight, you must not only regularly perform physical exercises, but also eat right before and after classes. If this is not given due attention, then it is possible to violate the fundamental condition for losing weight, which consists in the fact that the number of calories spent per day should be greater than consumed. Equally important is the energy value of nutrition - the balance of carbohydrates, fats, proteins.
Reducing calories due to fasting will not bring a lasting effect. The lack of calories necessary for the normal maintenance of life will lead to the restructuring of the body. To balance metabolic processes, he will stop splitting fat cells, he will begin to store fat even from the minimum amount of food consumed.
People who are constantly malnourished cannot lose fat due to:
- slow metabolism against the background of "storage" of fat;
- small muscle mass, which is not enough for fat burning.
Of course, you can not especially monitor the diet if you spend more calories than you consume. But if you approach the issue more responsibly, the effect will exceed all expectations.
The nutrition before and after training is affected by:
- class time;
- type of load - aerobic or power.
Most fat is burned during a morning exercise on an empty stomach, when the supply of glycogen is at a minimum, and the energy necessary for performing exercises is released from the fat depot.
What do you need to eat before training?
If you can’t do it on an empty stomach because of dizziness or for any other reason, you need to have something to eat for half an hour or forty minutes before training. It should be light food, for example, bread with tea, banana with coffee. People working in the afternoon or evening should pay attention to the last meal.
Properly selected food should contribute to:
- reduced muscle glycogen depletion;
- lower protein breakdown;
- decrease in cortisol concentration.
To achieve this allows the correct ratio of protein and carbohydrate.
An hour or a half before playing sports, it is recommended to consume complex carbohydrates - rice, oatmeal, pasta, allowing you to get a supply of energy for a long time. When you can’t eat tightly, and you’re almost exhausted, thirty minutes before classes you need a source of fast carbohydrates - dried fruits or coffee and banana, which in a short time will provide strength and energy for a good and intense workout.
Fats in food consumed 60-90 minutes before exercise should be minimized. Carbohydrates and muscle building proteins should predominate. In the morning you can drink smoothies or milk, have a bite to eat with apple, banana, almond. Caffeine, which promotes the release of fat cells, helps to cheer up. The main thing is not to overdo it with protein. Its excess can cause drowsiness.
What you need to eat after training?
There are two approaches to nutrition after sports. The first involves eating food for 30 minutes, and the second - waiting two hours. And in order to understand which one is more suitable for those who want to lose weight, you need to understand the characteristics of each.
The process of burning fat continues even after training is completed, it ends only after a couple of hours. And if you limit yourself exclusively to water, you can say goodbye to extra pounds much faster. This approach has a drawback. Along with fats, muscle tissue can also be lost.
This does not allow a meal that allows the body to recover and not lose muscle and fat together with it. Preference is given to protein foods with a small amount of fat and carbohydrates, which contributes to:
- decrease in cortisol;
- supply of glycogen consumed during training;
- relieve fatigue and muscle tension;
- protein delivery to restore muscle tissue.
To achieve this, you need to eat for 30-60 minutes. In this case, the number of calories should be no more than half of those spent during training. Only those people for whom muscle mass does not matter can completely refuse food.
Eating in the first half hour
It is important for those who want to not only burn fat, but also have well-developed muscles. The energy value of food is calculated in a ratio of 60 to 40. After aerobics, this is a menu consisting of 60% carbohydrates and 40% protein, and after strength training - vice versa. If both types of loads are performed in one session, preference is given to nutrition of the second option (60% protein and 40% carbohydrate).
Prohibited foods include:
It interferes with the absorption of protein, glycogen overload, which negatively affects the recovery of the body. Cocoa, coffee, tea, chocolate and other products containing it should be completely excluded from the diet in the first two hours after training.
Reduce the rate of intake of carbohydrates and proteins in the blood. It is necessary to carefully monitor the fat content of protein food, which is included in the post-workout menu. You can’t eat fatty cottage cheese (5%), isolate in milk (2.5%).
After training, you can drink a protein whey shake. Liquid food is well absorbed and digested. Students in the gym can have a meal at home. If preference is given to more glycemic food, fish, potatoes with greens, chicken with rice are suitable. You can always drink in the right ratio of protein and any source of carbohydrate.
An excellent option would be salmon fried in olive oil or other red sea fish. Rub the fillet with lemon juice, basil, garlic, pepper and salt, leave for a quarter of an hour, and then fry until it is browned, served with lemon slices.
Many are afraid to eat after going to the gym, believing that this contributes to weight gain. In fact, if you count calories, kilograms will not be returned.