Sports nutrition before and after exercise

The totality of all received the body of nutrients, vitamins and minerals forms the daily diet. On how well you will make the menu for the day will depend on your progress and success in achieving their goals. It has a value of each meal, but there are intervals when receiving the necessary nutrients is especially important before and after exercising.

before training

Training - is your golden hour. A limited time during which you have to work as good as your body allows. Prevent his body as the full potential in the most crucial moment - that can be irrational and stupid? However, many do just that.

Imagine that your mind - this is a rally racer, and theoretical and practical knowledge and skills to act as navigator, prompts the right road. Together you walk to your goal you wish to achieve so. You spent a lot of days to prepare for the race, learned every turn, but forgot to fill the car. And then you go to the start with an empty fuel tank. Failure? More what!

What does the rally and an empty tank? It is in such a situation are people who do not pay due attention to diet to exercise. Do not be confused that even a few hours before a workout has been a slight feeling of hunger? Where the body will take resources to carry out heavy work? Do you have enough time? As a result, glycogen stores are reduced and quickly go, forces, respectively, either, and the muscles are literally burned.

Basically this happens because of a misunderstanding or a revaluation of the body's own capacity. Many people believe that to train enough eaten for lunch or breakfast, but if you come to class hungry, then about any productive workout can not walk and talk. Fatigue rolls almost immediately, we have to increase the rest time, reduce weight, reduce the number of approaches. And in the end?

You literally run away from the gym and trying to justify myself, "Well, today was a difficult day, I'm tired, I'm going home, but the next activity required to work in full." Seriously? Everything will be the same way, until you finally do not start to eat before training.

Before the occupation of the body must get carbohydrates and proteins.

carbohydrates give the body a chance to stock up enough glycogen to fuel muscles with energy during the session.

proteins too will go to the cause. Many people mistakenly believe that the protein should be taken only after exercise, but the amino acids your muscles need all times, and especially during the occupation. A sufficient amount of amino acids in the body will correct an anabolic environment conducive to more efficient growth and repair of muscle tissue after exercise.

And here fat before training not needed. First, fatty foods in the stomach longer stays. Engage with a feeling of heaviness in the stomach uncomfortable and fraught with sudden "buuueee" directly during training. Secondly, fat interferes with other nutrients absorbed.

Ordinary food for 1.5-2 hours before exercise - is a good option when you have time to prepare and the ability to carry food with them. Well, if you can still warm and before the reception, then generally wonderful.

Sport in this sense it is more convenient. It does not need to cook. Shaker with a pre-prepared dry mixture is lighter and takes up less space. Bottle with water, milk or juice is also easy to transport, and on mixing cocktails will leave a maximum of a minute, and do not need to warm up. There are quite a hopeless situation when you can not even take a shaker, but also in these cases there are solutions - protein-carbohydrate bars. They may be snacking on the go. In addition to convenience, sports nutrition elementary efficiently.

Whey Protein - the quickest way to give your body protein. It is absorbed much easier and faster. It can be taken one hour before training, when normal food does not have time to be absorbed. If you exercise in the morning, when between awakening and the beginning of a class held only a short time, the usual food does not fit all.

The protein is useful to include BCAA complex to ensure full muscle amino acids.

As a simplified alternative to the self-mixing of the protein, BCAA and finding optimal carbohydrate source suitable gainer. In Gainer has protein, carbohydrates, sometimes BCAA's, creatine, and other useful additives in a fairly balanced proportions. Take a look at the composition, add the missing components based on their needs and goals.

An even more advanced version - it pre-workout blendDesigned specifically for the reception prior to occupation. Their composition is optimized to create the best conditions in the body for the upcoming loads.

At a set mass meal before training should include 20 grams of whey protein supplemented with BCAA 5 grams and about 50 grams of carbohydrate. When losing weight you need to reduce the amount of protein and 15 grams of carbohydrates - up to 15-20 grams and add L-carnitine to enhance the fat burning effect.

After training

the body needs after classes are the same as in the pre-training period: carbohydrates, proteins and less fat to avoid the slow assimilation of nutrients. Meal after training especially enjoyable by the fact that it is possible without negative consequences include fast carbsIe carbohydrates with a high glycemic index.

Norms of proteins and carbohydrates slightly higher than before the training: when the set weight are advised to take 25-30 grams whey protein with the addition of 5-8 grams BCAAAnd the amount of carbohydrate can be increased to 60-100 grams, based on the body weight and goals.

IMPORTANT! When losing weight to make carbohydrates for 2-3 hours after exercise can not be, otherwise the body will cease to use its own fat reserves and switch to food. BCAA can be administered in the same volumes as in the set mass, and as the protein source preferably whey isolate with the highest degree of purification.

Gainer after training still remains a simplified alternative to the self-mixing of individual nutrients.

As can be taken as a specialized advanced replacement Universal Gainer reducing mixture.

Caffeine and other stimulants are contraindicated for two hours after a workout, as hinder the body to restore muscle glycogen.

Post-workout food intake has always given special attention. This is due to the popular opinion that after the occupation opens so-called anabolic window, Also known as protein-carbohydrate window.

What it is? Other experts put the definition of a bit of sense, but if just the anabolic window - when it received nutrients to the maximum going to restore energy reserves and building muscle, with no formation of fat masses.

The problem is that the phenomenon of the anabolic window is poorly understood. Different studies yield different and sometimes conflicting data, but let's talk constructively. If there is a window there after training is very important. If there is not, you still need to eat to give your body the nutrients for recovery and growth. Hurt by the post-workout meal, in any case, is not, and simply let the body because everything you need to meet your goals and do not hammer head plus.