That is, before, during and after exercise

In the field of sports nutrition there is the term nutrient timing - a special power supply circuit in which it is important what kind of nutrients, in what quantities and at what time did the body. But the experts of the organization of professional trainers and nutritionists Rrecision nutrition We came to the conclusion that the average person who trains regularly, do not need any additives and special treatment.

Athletes special needs

Nutrient timing makes sense if:

• You are training for endurance. Are involved in high-level event, every week run through many kilometers with high intensity. Then, during a workout can be consumed beverages with added protein and carbohydrate (P + C).
• You bodybuilder. Lift heavy weights and work on muscle growth, you want to gain weight. It will also help to sports drinks.
• You are preparing to compete in fitness. You train for hours on end. You want the percentage of fat in your body can be recorded using the single digits. To achieve this goal will help BCAA (BCAA), which stimulate and maintain muscle fibers.

Diet is not for athletes

If a:

• you exercise to improve general health and shape;
• you do not have ambitious goals;
• you have a specific physiological needs;

... you do not need a special strategy in nutrition. We can not say that the regime - is it good or bad. It is only a tool with which we must be able to handle.

Mode does not need office workers who have never engaged in physical culture and brought himself to preddiabetnogo condition but needs professionals.

In fact, only athletes and can benefit from the hard schedule of nutrients available. Mode is not a magic wand, he will have no immediate effect on the health and appearance. Especially if you practice it only from time to time.

To begin with we shall understand, what is happening in the body before, during and after exercise, and then find out that you need to eat to get the maximum in each case.

before training

Three hours before exercise should eat something that will help:

• stock up on energy;
• increase the activity;
• protect against dehydration;
• preserve muscle mass;
• recover quickly.

proteinsEaten before exercise helps maintain or increase muscle volume, avoid too strong damage to the muscles and blood flow to fill the amino acid at a time when the body needs them most. It is important to anyone who at the same time improves the health of the body proportions.

As long as you have not rushed to do protein shake: Protein before exercise is important, but its rate of digestion is not as strongly affected by the outcome. So any protein product, eaten a few hours before exercise, will lead to the same effect.

carbohydrates provide fuel for the long hours of workouts and accelerate recovery after intense training, stimulate the production of insulin. They retain glycogen in the muscles and liver, so the brain receives signals of satiety, so that the body spends quiet strength to muscle growth.

effect fats the quality of the upcoming training has not been confirmed. But they slow down the digestion process, which helps to maintain a constant level of glucose in the blood and stable state, are involved in the assimilation of vitamins and minerals that play an important role in any diet.

Eating before training: practice

Dine (or have breakfast) for two hours before training. Or take a smaller portion just before the occupation (and if you want to gain weight, then eat twice).

2-3 hours before exercise

Eat complex lunch and drink something non-caloric (better than plain water).

For men Lunch should consist of the following products:

For women, a slightly different composition:

These are general guidelines that can vary depending on your weight, goals, genetics, duration and intensity of your workout.

An hour before the workout

Some people prefer to eat something easy just before training. One problem: the less time remains before the start, the need to assimilate the food faster. Therefore it is better to use something such as liquid smoothies.

Example recipe:

• 1 tablespoon protein powder;
• 1 cup of vegetables (spinach is great for smoothies);
• 1 cup of carbohydrate-containing products (e.g., bananas);
• 1 teaspoon fatty foods (flax seeds or nuts);
• water or unsweetened almond milk.

Or more delicious option:

• 1 scoop of chocolate protein powder;
• 1 cup of spinach;
• 1 banana;
• 1 teaspoon of peanut butter;
• chocolate almond milk (without sugar).

Perhaps it is not necessary to mention it, but before the training necessary to use only those products that do not irritate the stomach. Otherwise... Well, you know, that might be different.

Nutrient needs during training

List goals nutrition during training: to prevent water loss, provide immediate replenishment, increase the activity, keep the muscles and recover quickly.

supply proteins saves from damage muscle tissue, it helps rapid regeneration and increases the effectiveness of training in the long term. This is especially important if, after the last meal has been more than three hours. To maintain muscle, proteins We need some 15 grams per hour. But this advice is relevant only to diligently exercising athletes who are engaged in daily and varied program, or for athletes who want to gain weight.

carbohydratesEaten during training, - a source of energy that will be used here and now. Result - activity and high recovery rate. Plus carbohydrates production of stress hormones (cortisol) is reduced, and hormones of happiness - increase. But! Again, only pros. How many carbohydrates you need? Watching what. The maximum that during exercise can process the body - 60-70 grams. But if you mix carbohydrates with proteins, the first 30-45 grams will be enough.

fats before and after a workout - it's good. But in the process they must be discarded due to the difficulty of digestion. Fats, combined with exercises give too high a burden on the stomach.

Nutrition during training: practice

If you are working on a less than two hours, all the attention should be paid to the flow of water, especially before and after training you organized food properly. Sports drinks for employment, does not hold up to two hours, do not need.

exceptions:

• you're exercising in the heat and sweat heavily;
• less than eight hours later you will find one more training;
• you are working on a set of weight;
• you drink a few sips at the end of training to maintain energy.

If you spend more than two hours of exercise in the heat, do not rely only on water. Otherwise the risk is critical to reduce the level of sodium, which is why it will cause interruptions in the work of the heart.

Nutritional needs after a workout

A list of goals:

• recovery;
• replenishing stocks liquid;
• refueling;
• the formation of muscles;
• improved endurance in the future.

Use squirrel after training leads to an increase or at least maintain the amount of muscle tissue. Your blood still present proteins from the food eaten before training, so that the rate of arrival of a new portion is not too important. This leads us to the conclusion that quickly digestible proteins from protein powders are no better than a normal meal. But also no worse. What do you like - take your pick. For speed and convenience, prepare a protein shake, but if you want a "real" food, make a meal with high protein content. For men, the rate in the range 46-60 grams for women - 20-30 grams.

Contrary to popular belief, it is not necessary to use refined carbohydrates and SaharaTo ensure the release of insulin and rebuild muscles after a workout as soon as possible. In fact, a mixture of minimally processed carbohydrate-containing foods (whole grains, for example) and fruits work better because better tolerated, it helps to maintain glycogen levels around 24 hours and leads to the fact that the next day you have more forces. Athletes who perform two difficult session for eight hours, of course, are the exception. For all other preferred a normal lunch and fruit.

fats after training to use is strictly prohibited: they slow down the absorption of nutrients. It is true that in most cases useless. Since the rate of nutrient inputs is not important, as we have seen.

Nutrition after exercise: practice

No need to run to the fridge skipping, just coming out of the gym. But forget about the food, too, is not: you need to have time for two hours after the exercise is completed.

Eaten before a workout will affect the food after it. If you just bite it took several hours, then it makes sense to hurry up with reinforcements and to have time to eat for an hour before exercise or between lunch and exercises. If you train on an empty stomach (eg, doing exercises before breakfast), then you need something to chew on as quickly as possible.

But if you use the advice on nutrition from this article, then after a workout can wait an hour or two to get the maximum benefit from the nutrients intake.

Immediately after training

The approach is the same as before training Power: balanced food.

Approximate diet for men:

• 2 cups protein products;
• 2 cups of vegetables;
• 2 cups of carbohydrates;
• teaspoon of fat;
• non-nutritive drink (water).

Approximate diet for women is the same, just smaller in volume.

Sometimes after a workout hunger does not arise. In this case, we return to the smoothie.

conclusion

Uniform food recipes before, after, and not during the workout. This is obvious, and this has been said many times.

Power always depends on the individual circumstances. Runner who weighs 70 kg, can not eat just like a bodybuilder whose weight has passed a hundred. They have different needs and different types of training. The duration of training is also dictated by the circumstances and needs of the recovery period. The same bodybuilder change the power plan, when it begins to prepare for the competition.

For us, people who are not on the horizon looms part in a sporting event, have enough quality and variety food, which are present in proportion to all the nutrients, fruits and vegetables, vitamins and minerals, anti-oxidants. Such foods energize, give material for building muscles, relieve irritation and dramatically accelerate recovery. You can eat the usual food or drink smoothies. You can eat more or less depending on their feelings and preferences.

As for the time, then we have two hours before exercise and as many after. A total number of proteins, fats and carbohydrates, which are used throughout the day, much more impact on our body mass, body fat percentage and endurance than verified by the clock mode.

Eat and exercise with pleasure.