Depending on the purpose for which you train, there are a number of dietary rules that will contribute to the most effective achievement of the goal. Next, we'll figure out what the differences in eating before and after training, if you are going to gain or lose weight.
Weight gain
You gain weight, you hope, because of the muscles, which means that you need nutrition to activate the synthesis of muscle tissue. You need to work 4-5 times a week, and with a lot of weight. Your meal before training should consist of (to choose from):
- yoghurt and fruit;
- protein cocktail;
- geyner.
In bodybuilding, food after training is of particular importance, since in the first 20-30 minutes after the session a "protein-carbohydrate" window opens. This moment is also called anabolic. At this time, you can lose all your muscle mass, since exhausted during the exercise body begins to devour himself. In these 20 minutes there is a recovery and growth of muscles and all the nutrients that are contained in you, enter into anabolic processes. You need to urgently activate the production of insulin, since it is insulin that has an anabolic effect. After training, you need protein foods and fast carbohydrates:
- cottage cheese;
- egg white;
- fruit;
- juices;
- bread from bran.
For losing weight
Before the training you need to eat something, or at least have a bite to eat. If you are engaged in the middle of the day, then the last meal prior to training should be in 2 hours. If you are engaged in the morning, and you do not have two hours, have a drink of water and have a snack. You can eat a small portion of buckwheat or oatmeal for 30-40 minutes or drink a natural yogurt . Such food will give you energy for 30-40 minutes of intensive training and an hour and a half of mid-exercise training.
Food after exercise for weight loss is fundamentally different from food when typing mass. In your case, you need to refrain from food in the next 1-2 hours after training, just in order for the body to consume all its supplies and burn fat. If your training ends late at night, then this does not mean that you absolutely can not eat. Your food after training should consist of carbohydrates and proteins in a ratio of 4: 1. This is not from fatty meat, not from sweet and flour. You can eat fish, vegetables , salads, cereals (brown rice, buckwheat), eggs, cottage cheese. And the best food after a workout for weight loss is a half liter of skimmed yogurt.