How many calories we need for full training

The fact that before the start of training have not recommended, they know everything. Standard time recommended by coaches - two hours before the start of classes. Also it not recommended to eat heavy meals. But diet can vary depending on how it is and how long you are going to train.

Before training

Only cardio (44 minutes or less). For easy cardio workout you should have a stock of 50-100 calories fast carbohydrates, so that the body was the source from which he could draw strength, to adjust your metabolism and make your body burn excess fat.

That is, you can just have a snack with a piece of dark chocolate, and so give your body the energy it needs. But the abuse that is not worth it, as fast carbs quickly absorbed by the body, and instead of the desired result you will get even more extra kilos.

Only cardio (45 minutes or longer). If you are going to seriously go for a run, you'll need more energy - 100-150 calories. And this time it must not only be fast carbs, but a long and reliable source of carbohydrates. Adoption of the protein is better to skip and postpone for a snack after a workout.

Slow carbohydrates, which would be nice to have a snack before training: apples, apricots, peaches, cherries, grapefruit, plums, oranges, pears, tomatoes. Also slow carbohydrates found in leafy greens, legumes, pasta from durum wheat, avocado, zucchini, Brussels sprouts, bulb onions, cauliflower and broccoli.

Strength training (weight lifting). If you are going to the gym for weight training, a snack candy here is not enough. For a complete workout your body needs a minimum of 150-200 calories derived from fast carbohydrates, plus source of energy that will support you for a longer time - slow carbohydrates and lean protein.

The easiest source of lean protein - eggs! Also, lean protein found in tofu, chicken breast, marine fish.

After training

After a workout, it is recommended to replenish your supply of approximately 100-200 calories. The source of this energy must be fast carbs and lean protein. In such a bunch of carbohydrates to help your body digest the protein, which is essential muscles after a workout. And it is desirable that you have a snack within 30 minutes after the end of classes in order to achieve optimal results.

And of course no one has canceled the special sports protein shakes. If you are, of course, understands this or next to a coach who will pick up to you what is right for you.