After training, the body experiences a deficit in calories, because all the energy available in a simplified form (glycogen) has already been consumed during classes. Next, you need to spend calories on recovery after physical exertion, where to get these calories - in the body's deposits or with the help of new energy intake? On the proper nutrition after training for weight loss, we will argue further.
Eating or not eating, that's the question
So, you want to lose weight, which means that you need to get rid of part of the existing fat layer. It is for these purposes, after exercise, we recommend refraining from eating for the next 1-2 hours. The body will draw energy, splitting that ill-fated fat. The main essence of proper nutrition after training is in this. But it's also important that you eat after two hours.
What is?
Sports nutrition after training implies the enrichment of the body with protein - the building material of new muscle fibers, as well as the main tools in the regeneration of cells after exhausting occupations. Choose a dietary protein:
- omelet from egg whites;
- kefir low-fat;
- boiled chicken breast without skin;
- fish fillet, steamed;
- cottage cheese low fat.
Is there before going to bed?
The main dilemma of all athletes is eating before going to bed, especially when there is not a chance to eat at another time. Let's say you ate 2 hours before training, then in the evening 1,5-2 hours were trained, and plus 1 hour for the road there and back. Total, you return home at 9 o'clock. The last meal will be 5-6 hours before bedtime. Is it right and how not to grumble your stomach? In this case, we recommend that you limit yourself to a small portion of protein supper, this will cover the body's need for building material, and relieve the feeling of hunger.