What to eat the famous coaches before and after exercise

Moretti Alfonso (Alfonso Moretti), trainer, bodybuilding champion and creator of the training program The Angry Trainer

Usually at dawn Alfonso already in the gym craving iron. Early morning - a favorite time to train both the Moretti and his clients. However, with early workouts, there is one problem: the time for a snack two hours before exercise is not there. You will not wake up at 3-4 o'clock in the morning in the summer (in the winter - an hour late) to have breakfast before training 5-6 in the morning? A hearty breakfast is less than an hour before the start of classes is also a bad option (a feeling of heaviness in the stomach is guaranteed, plus there is the likelihood of vomiting), so Alfonso offers or exercise on an empty stomach, or a light snack of fruit or something with a high content of fast carbohydrates to raise blood sugar levels and to obtain the necessary energy.

Moretti also notes that if you are new to these ups and early training, then your body will need time to In order to adapt to the regime and to maintain a constant level of glucose in the blood, so at first will heavy.

Erica Giovinazzo (Erica Giovinazzo), CrossFit trainer, nutrition specialist

CrossFit athletes requires both endurance and strength, so in this sport snack important not only before but also after workout, as your body will require an enormous portion of the building material and energy recovery stocks. Eric has a favorite protein shake, which she mixes with fruit. As a result of such snack immediately after exercise tired muscles prepared for protein recovery and to glycogen filling of the energy tanks, and a liquid version of a snack helps the body to absorb better and faster received substances.

Erik also advises staying away from fatty snacks, because they slow down the digestion and absorption of essential substances.

Recipe cocktail Erica: Portion 1 spoon of her favorite protein powder to 1 cup unsweetened almond milk, half a cup of frozen blueberries and half a cup of pumpkin puree with tea spoon cinnamon.

Matt Frazier (Matt Frazier), author of No Meat Athlete and founder of the project nomeatathlete.com

During training, our muscles burn glycogen stores, so we need to replenish them, otherwise all the remaining time before sleep, you will feel tired. Matt thinks it's a great opportunity to treat yourself to a sweet tooth sweet. He likes to replenish glycogen stores in the very first minute after prolonged exercise fruit juice, half a watermelon or a banana. Sometimes he uses the simple carbohydrates in the form of white bread or rice, but it does so very rarely.

Nia Shanks (Nia Shanks), coach, author of books on fitness and nutrition (33 Ways to Break Free from Binge Eating, Sane and Simple Nutrition, and others)

Nia prefers to stick to the seasonality in the choice of products, when it comes to snacking on training days, especially after exercise outdoors. In cold weather, her favorite option - homemade chili. It warms, satisfies hunger and copes with the replenishment of carbohydrates and proteins.

Ingredients:

• 1 kg of beef;
• 1 large onion, diced;
• 1 large green pepper, diced;
• 4 large banks (450 g), canned tomatoes;
• 450 ml of tomato juice;
• 3 cans (450 g) of beans;
• 1 tin (450 g) canned corn;
• 2-3 tablespoons chili powder;
• salt and pepper to taste.

Slice the meat into small cubes and send to the pan with the onions and peppers, add salt and pepper to taste. Bring to readiness.

After the meat and peppers are ready, add the remaining ingredients, bring to a boil, cover with a lid and cook another 20 minutes. You try to taste and, if necessary, add a little pepper and salt.

Dolvett Queens (Dolvett Quince), coach of the program The Biggest Loser and author of The Biggest Loser Bootcamp

In his TV show Dolvett helps people from all over the country. But that he himself prefers to eat and drink, when it comes to his own training? His favorite sports snack - a protein powder with a lot of fruits and vegetables.

Simple recipe cocktail water or vegetable milk, one portion of the protein powder with the hollow of the fruit and leaves of spinach or lettuce.

Brian Gallagher (Brian Gallagher), co-founder of Throwback Fitness

Throwback Fitness - a program of training with game elements, designed to attract those people who give up their studies within a few days after starting to go to the gym.

Protein - a building material for our muscles, but Brian finds that some abuse is too use protein shakes. Once, after one of his difficult training Gallagher drank a cocktail for the position of 90 minutes, and... nothing terrible has happened. He's just a wonderful feeling to be full of strength and energy, and the restoration took place over a standard period of time. After that he stopped drinking protein shakes and decided to go to the "natural" protein - egg salad. Now he is trying to use as little powder and as much organic food as possible.

His little weakness - chocolate milk after exercise. ;)

Laurie-Anne Marquis (Lori-Ann Marchese), an actress of the series Game of Crowns, former Miss Connecticut and CEO Body Construct Fit

As an actress, the winner of the beauty contest, the participant of competitions in fitness bikini, Lori-Ann should It was long and hard on your body and pay attention to nutrition is not less than the training in gym. It always adds a spoonful of BCAA (special amino acids) in your protein shake, because even if you are dieting, muscles must receive all necessary substances. Option with protein powder BCAA and thus helps avoid excess centimeters at the waist.

Favorite snack after a workout Lori-Ann - a glass of protein shake with added BCAA.

Adam Gilbert (Adam Gilbert), coach and CEO My Body Tutor

Now among the trainers and those involved in its own body, it is very fashionable to cut the amount of carbohydrates consumed. Adam believes that stupid to be afraid of carbohydrates and that when used correctly, can be obtained from them benefit, as they will not only give you the necessary energy for training, but also help faster recover.

Favorite snack before exercise - rice bread with nut butter and a pinch of cinnamon. Rice is an excellent source of complex carbohydrates and provides the necessary energy. The nut butter contains a lot of fat and protein, it helps to maintain a state of satiety. Cinnamon makes this sandwich is not only delicious, but also helps to stabilize blood sugar levels.

After training, Adam prefers a full meal: for example, it could be grilled chicken with Brussels cabbage and sweet potato (sweet potato) - the perfect balance of protein, healthy carbohydrates and other nutrients substances.

Jessie Pavelka (Jessie Pavelka), manager of the 16th season of The Biggest Loser, and host of the show Obese: A Year to Save My Life

Jesse said receiving food after training the most important. Muscles worked hard, and now the body is just a "screaming" about the fact that he needed a material that will help to recover. The preferred embodiment Jesse - protein cocktail with the addition of other ingredients. For example, it may be cinnamon, which maintains a constant level of blood sugar, honey - source macro and the natural antibiotic - or poppy powder.

The recipe of this cocktail: a cup of berry mix with a handful of spinach or lettuce, Portion Control Spoon favorite protein powder, poppy powder, honey or cinnamon.

Adam Bornstein (Adam Bornstein), founder of the Born Fitness, best-selling author

Like the other coaches, Adam is a fan of protein foods, and sometimes a snack after a workout - a protein shake. However, he prefers a more natural source of protein and is a big fan of chicken and rice. Grilled chicken with vegetables (onions, peppers, bok choy) and a portion of rice, seasoned with Sriracha sauce and sometimes even honey - a favorite version of Adam.

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As you can see, many of these coaches prefer to mix a synthetic version of a protein powder or BCAA with natural products, thus keeping the balance. And, of course, they are all big fans of protein and proper "filling" after training.