Nutrition after exercise for best results
All beginners workouts for weight loss, posebefore him serious goals. Therefore, they want to know in detail about how to properly supplement a good exercise with optimal nutrition. Work on your body is the lot of the strong in spirit, the weak ones are limited to a diet and expect a miracle. However, if you chose this article for reading, then you are ready to work hard for the sake of ideal body contours.
The good news is that the figure,resulting from a combination of diet and exercise, it will look better: less chance of sagging the skin, more likely that bends of a beautiful shape will attract male attention. The bad news is that you have to train all your life, until you want to keep the figure. The number of trainings can be reduced, but the food will also have to be monitored all the time. What is it, proper nutrition after training?
Forget that after exercise you can not eat. After training, you can not just eat it, after a workout there is a need. If you do not eat, the body will begin to destroy your muscles to get glucose. After training, a kind of "window" is formed, the body tries to replenish the reserves of the spent spare substance. First of all, muscle glycogen. In order to calm the body, you need to give him carbohydrates. But, firstly, it should be "right" carbohydrates, that is slow, and secondly, they should not be too much. Ideal in this respect is a favorite dish of athletes, like oatmeal on the water. 50 grams of dry oatmeal after cooking is a good portion of non-calorie food. As for the amount, you need to try to have an hour after training you did not eat more than 160 calories, and half should at least have to be carbohydrates.
Proper nutrition after exercise shouldTo exclude fats whenever possible within 6 hours after. A hungry person often wants a fat one, our brains are designed in such a way that they are attracted to very fatty foods, because after their consumption, endogenous opiates are produced, and some kind of internal drugs are produced. Force yourself to suffer 6 hours after training, and then you will sentence the coveted pork chop if you can not without it. However, too fatty foods are better generally excluded from the diet to improve the results of weight loss. Do not torture yourself, if you eat all that is spent in the form of fatty foods. People who torture themselves with loads, but do not follow a diet, achieve very modest results. And those who ignore the proper nutrition after training, often after 2-3 hours after training, give themselves up to uncontrollable gluttony, forgetting about counting calories and all the torments during training.
A separate issue is the use of water aftertraining. Can I drink after exercise? If the load was aerobic and lasted more than 30 minutes, drinking is necessary. And not only after training, but also during it, too. If you trained in a hot room and sweated heavily, then you need to drink mineral water. The fact is that with the later dissolved in the body fluids dissolved and the refusal to replenish the salt reserves can provoke convulsions. Therefore, choose alkaline mineral water for drinking, they are optimal for athletes.
Do I need to take a variety of protein mixtures? For female athletes it is not necessary. Optimal nutrition after training for those who want to lose weight should not include geynery - special mixtures for weight gain. They usually contain many carbohydrates, more than 50% by weight. This - food for bodybuilders, and not future stroyneshek. If you still want to use a protein mixture, take those that contain more than 70% protein and not as many carbohydrates as the geyners.
Nutrition and exercise will make your body slim, but you need to tune into a constant work on yourself. And then you will be happy with your whole life for your figure and yourself as a person.
