Important information for those who are watching their body.
When we start training to do fitness to improve the shape and maintaining health is one of the main issues is getting the construction power supply. That healthier to eat after a workout, says nutritionist, sports nutritionist, certified fitness trainer FPA Tatyana Demyanenko.
The energy and “materials”
First, we train or not, the food must be balanced. That is, you have to fully get the proteins, fats, carbohydrates, fiber and water. Second, starting exercise, you set yourself a goal to work towards. For example, weight loss or, on the contrary, muscle hypertrophy (muscle growth). And if in the first case we have by diet to create a calorie deficit, in the case of weight needed even some surplus.
Another very important point is the possible increased appetite with the beginning of the training. However, the increased appetite doesn’t of each kind of training. So you need some time to look at yourself, especially if you are prone to easy weight gain, or set a goal — to lose weight, says a trainer.
The theory of “Windows”
It would seem, with the theme of food in General is more or less clear. But you are probably concerned about the issue of nutrition after a workout. Many here remember about a “carbohydrate” or “protein window” which is a fantastic portal opens right after a workout and also suddenly closed. However, recent studies show that the theory about all these “Windows” is not quite true. Although you really have to make some changes to your diet.
During exercise if it is performed correctly, run catabolic processes are destroyed and recycled sources of energy, plastic and building materials. This is especially important to remember when you are calorie deficit, when the energy source may be a protein, that is, our own muscles. So, the breakdown of proteins after a workout increases, and their synthesis is reduced. To prevent muscle loss, you need to replenish protein reserves after training. For example, using a portion of whey protein.
Just do not immediately run to the locker room for the shaker Cup with a magic drink. After the training you can safely take a shower, change clothes and drink a protein if you have it with you. However, without loss of efficiency you can also walk or drive home (office) and enjoy a cocktail there.
But for the people of asthenic type (slim and petite) the first meal after a workout needs to consist not only of proteins but also carbohydrates. They need training to replenish energy. The easiest option is a protein shake, combined with fruit.
“I hope everyone understands that eating after a workout does not fall out of the total daily calories. That is consumed after the training, the calories don’t just vanish magically, and are recorded as a normal meal!” – says Tatyana Demyanenko.
Dinner after 18.00
Special attention is to be given dinner. Basic restorative processes (lipolysis, muscle growth) to occur in the period of the night. To ensure these processes are energy and building material, take care about good, balanced dinner. And that means no evening hunger! Do not give up your carbs during dinner – they contribute to the production of serotonin, which helps sleep. And you just do not have to make efforts to go to sleep on an empty stomach.
In principle, it is not necessary a special way to divide food into “before” and “after” training. The distribution of calorie consumption you eat can be uniform (equally divided by number of calories between all meals) or uneven. So you can have Breakfast or without lunch, but to eat the calories for lunch. The thing in your habits.
The main task of trainees is to maintain a balance of essential nutrients, and to control the total caloric diet according to your goals. Remember that above all your comfort and good mood.
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