What to eat after a workout. What is good to eat after a workout in the evening before bed. Athlete nutrition. Pasta in bodybuilding: when to eat

Get rid of excess fat you can only in one case - if you spend more calories per day than you consume.

However, there is a caveat: calorie intake should be sufficient for the normal functioning of the body.

In the event of a shortage of calories, you will lose weight, but not for long: over time, your body will bring its metabolism in line with the number of calories it receives, and the fat loss process will stop. At the exit, your metabolism is even slower than it was. The so-called fashion model syndrome will arise: they eat like birds, but often cannot lose fat due to the fact that they have: a) a slow metabolism, b) no muscles. The muscles themselves are very energy-intensive and a lot of calories are spent on their maintenance even at rest.

In principle, if you follow the principle of “spend more than you consume, but the second is within the normal range,” you will lose weight without even bothering about what and how much to eat before and after training.

If there is a desire to get confused, then this only optimizes the process of getting rid of fat reserves.

I'm telling.

Nutrition before and after training depends on:

a) training time
b) the type of training (strength or aerobic).

Most effective workouts"for weight loss" - in the morning on an empty stomach. At this time, glycogen stores are minimal, which means that you will draw energy from your own fat, which, in turn, will burn.

If for some reason you can’t train on an empty stomach (many, for example, feel dizzy), it doesn’t matter: 30-40 minutes before training, eat something light, but carbohydrate (coffee with banana, tea with bread) .

If you train not on an empty stomach, but during the day, then an hour and a half before training, I recommend eating a lot of complex carbohydrates (pasta, oatmeal, rice): they will give you energy for a long time. If you didn’t manage to eat normally before training and you feel that your strength is “at zero”, and you don’t want to train at all, then half an hour before training, throw in yourself quick “coals”: banana with coffee, dried fruits. Fast carbohydrates are fast, which give a quick burst of energy. It will allow you to start training and finish up to a “second wind”, which will definitely open. It always opens, if you haven’t caught “overtraining”, but you, sorry, are far from it.

Now about the important thing - nutrition after training.

To be honest, I think that you can not bother with nutrition before a workout at all. The main thing is not to overdo it with protein, from which you crawl around the hall like a sleepy fly. It turned out to throw pasta or buckwheat in an hour and a half - excellent, no - not a problem: eat a banana and go!

But what and when you eat after training is really important. There are a lot of “misunderstandings” here, starting with whether it is worth not eating two hours after a workout, and ending with the closing of the anabolic “window”.

Let's sort it out in order.

1) "Do not eat two hours after training."

This approach has a right to exist. Moreover, it is very effective, but only for those who are not concerned about the quality of the body. If your goal is to lose fat and only, you really should not consume anything other than water after training. Why? In training, you will start the fat burning mechanism, which will be active for a couple of hours and after it. Simply put, you are no longer exercising, but still losing weight. At this time, your body consumes its own fat as a source of energy. In other words, fat "burns". If after a workout you throw food into yourself, that is, provide your body with an alternative source of energy, the fat burning process will stop. No, don't worry: eating after a workout will not cross out the work done (of course, if you haven't eaten a whole goose). You just lost exactly as much as you lost in training, and in the next two hours you took energy not from your own fat, but from food.

The question arises: how much you need to eat after a workout, so as not to cross out the work done, the purpose of which is to lose weight. Albeit not as intense as the one that could be with a two-hour post-workout fast.

Focus on half the calories burned, that is, if you burned 600 kcal, then after training throw in 300.

What is better for weight loss: "tolerate" two hours, and then overeat or throw in half of the calories burned immediately after training? Definitely the second one. You can “starve” only on the condition that food debauchery does not happen to you even after two hours.

I repeat once again: two hours after a workout, only that lady who does not care about the quality of her muscles can not eat. Such women exist and they also have a right to exist. I recommend them if not. medical contraindications, train on an empty stomach and do not eat anything two hours after training.

Let's deal with the rest.

2) "Carbohydrate window": close - do not close.

If your goal is not only weight loss, but also muscle quality, then definitely close it.

At the moment when it was a priority for me to jump from one size to another, I did not close it. Now I am very worried about the quality of my body, and I naturally close.

How to eat for someone who does not do separate aerobic workouts, and like me, completes a strength workout with a 20-minute cardio session? Stick to a ratio in favor of protein. The "window" must be closed within half an hour after training.

Now - about what should not be consumed after a workout:

a) fats
b) caffeine.

Fat inhibits the flow of proteins and carbohydrates from the stomach into the blood, so watch the fat content of protein foods that you consume after a workout. Everything should be as fat free as possible. No isolate on 2.5% milk, no 5% cottage cheese.

Caffeine prevents you from overloading muscle and liver glycogen and taking protein for muscle recovery, so after a workout, eliminate everything that contains caffeine: coffee, tea, cocoa, chocolate and everything with its flavor. It’s better to refuse even chocolate protein, not to mention coffee, which you can please yourself with only two hours after a workout.

Those who are satisfied with their percentage of fat can, after a workout, load themselves with as many calories as they spent, but only protein and carbohydrate percentages, depending on the type of training.

The question “what can I eat after a workout?” interested in both professional and novice athletes. It is important to understand that only the right approach to nutrition will help you lose weight and gain muscle mass, so you need to know when and what you can add to your daily diet.

To achieve the desired result from training, you need to make the right diet.

A healthy lifestyle is a fashionable trend in our time, which many people want to follow. To achieve your goal, it’s not enough just to load your body to exhaustion in numerous workouts in gyms. It is important to adjust your diet and know when it is best to eat and what foods are suitable before and after training. We will learn about this in this article.

An important aspect of losing weight and building up muscle mass – proper nutrition. However, not every "newbie" adheres to this position and after a while gets upset due to the lack of results. Nutrition after training should be carried out 30 minutes after it ends. Many athletes who do not know the basics of rational eating try not to eat within 2 hours after physical activity. This approach is fundamentally wrong and nullifies all efforts.

It's all about the open post-workout window or the anabolic window when the body is actively in need of absorption. a large number proteins and carbohydrates, but not fats. This point is important in that all the "building" material is spent on recovery and muscle building, not a single calorie will be spent on the formation of fats. To better understand the meaning of what has been said, we will try to understand in more detail.

Taking food after physical activity, you give the body the following benefits:

Maintain muscle condition. During training and heavy loads, muscle fibers are stretched. Suffering from a lack of building material, the body will begin to take protein from the muscles. Of course, weight loss is guaranteed to you, but you will not lose weight due to the removal of fat deposits, but by losing muscle mass.
Increasing the amount of protein. It is important to know what to eat after a workout, as it depends on what the food eaten will turn into and where they will be deposited. The state of the muscles is directly dependent on insulin, the whole point is the main task of this hormone - the storage of fats for energy metabolism. If after an active load you absorb carbohydrates with proteins, this material will go to increase the elasticity of the muscle frame and, accordingly, lead to fat loss.
Replenishment of glycogen stores. So that you have the energy to perform active exercise, the body "takes" the available glycogen. To replenish it after a workout, you need to consume simple carbohydrates, which will not only lead to protein synthesis, but will also contribute to the accumulation of energy for further training.
Recovery processes. If you saturate the body with the necessary nutrients in time, damaged or stretched muscle tissues will recover faster, pain will disappear in them, and accordingly, it will be possible to start more frequent workouts.

What is useful to eat after a workout, a nutritionist can tell. If you decide to go in for an active sport, build muscle mass and lose weight, you should contact a specialist. It is he who will help you choose a list of products that will help you achieve your goals.

What can you eat after a workout in the evening?

People who play sports know that the training schedule can be changed. For example, some people like to visit the gym in the evening, when the influx of "visitors" is less. After strong physical exertion, the body requires replenishment of energy reserves, respectively, you need to eat a hearty meal.

According to doctors, it is better not to eat at night, it harms metabolic processes and can lead to problems with the gastrointestinal tract. However, this does not apply to people leading an active lifestyle, it is vital for them to replenish their protein-carbohydrate window.

What can you eat after a workout in the evening? This question interests many visitors to gyms. The media talk about reducing food intake at a later time, but this is not a completely correct opinion in relation to active people, their diet, especially in the evening, is fundamentally different from the generally accepted one. Passive people are advised to reduce their food intake in the evening in order to prevent the formation of subcutaneous fat, but those who load the body with training need to replenish the expended energy reserves.

The diet after a nightly workout should contain the following steps:

Eat immediately after class.
Eating at night.

If you live far away and cannot eat something within 30 minutes after visiting the gym, you can have a snack sports supplements. They can be purchased at training halls or other specialized stores. Bars, dry mixes for making cocktails will help saturate the body.

At night you can eat foods rich in protein, slow carbohydrates, this will maintain blood glucose levels, give a feeling of satiety, but the food will remain low in calories.

This includes:

Boiled chicken without skin.
Fat-free yogurt, cottage cheese.
Green tea.

a) chicken breast and rice; b) cottage cheese

You should eat until you are full, but try not to overeat. It's important to know what you can eat after your evening workout, but there are also foods that are not recommended for late use.

Desirable exclude :

Eggs.
Coffee.
Mushrooms.
Fatty meat products.
Sweets and flour.
Semi-finished products.

The diet should be selected in advance so that the body does not remain hungry and receives the necessary nutritional components.

What to eat after a workout to lose weight

Those who want to lose weight and gain muscle mass should know what to eat after a workout to burn fat. It's no secret that with a set of muscles, the fat layer also accumulates. The right approach to nutrition and sports loads will ensure uniform fat burning and muscle building.

Try to include the following foods in your diet:

Boiled chicken.
An omelet made only from egg whites.
Skim cheese.
Seafood.

a) protein omelet; b) seafood

Here are some basic nutritional tips that will help you quickly reduce fat mass:

Eat fractionally, in small portions, but often.
Try to remove all fatty, fried, starchy foods, sweets from your diet.
Eat low-fat or low-fat foods more often.
Try to eat lean meats.
Drink more than 2 liters pure water per day.
Try not to eat a couple of hours before bed.

Coaches and other leaders sports centers should know what and how to eat after a workout in order to lose weight, so you can contact them at any time for advice and get advice.

Sports nutrition: before and after training

Sports and nutrition are inseparable, before and after training it is important to eat a balanced diet of proteins and carbohydrates. This approach will help at the beginning of classes not to spend energy reserves in the body, and after it ends, to replenish all costs.

2 hours before the start of physical activity should be refreshed. Food can be taken from home, but sports nutrition can also be used. It is already ready, you need to mix the dry mixture with water and you will get a full breakfast, lunch and dinner or snacks.

Sports nutrition before training:

Whey Protein- comfortable and fast way saturate the body with protein. Easily and quickly absorbed, can be taken an hour before training. This includes BCAAs, these are new synthesized amino acids, due to which energy will increase, performance will improve.
Gainer is a convenient tool that contains all the necessary nutrients (protein, carbohydrates, creatine, etc.)

a) whey protein b) gainer

Pre-workout blends are a nutritional option that was designed specifically to be taken before workouts. Thanks to its intake, the body will be prepared for the upcoming loads.

If you want to build muscle, consume 20 grams of whey protein and 50 grams of carbohydrates daily before training. When losing weight, these doses can be reduced by half.

The sports nutrition for recovery after training is the same as before the start, with the only exception - the dosage should be higher. Whey protein is consumed up to 30 grams, and the amount of carbohydrates increases to 100 grams.

It is important to know that it is impossible to eat carbohydrate food immediately after a workout, otherwise the body will not use its own body fat. To achieve the desired effect, you do not need to train very often, only in combination: an active rhythm of training, a special regimen and nutritional composition will help you achieve your goals.

Nutrition after strength training

Meals after strength training should take place in 20-25 minutes, the only way you can build muscle mass. You need to eat some protein, it can be chicken breast, veal, eggs without yolks, cheese, milk and low-fat cottage cheese. Immediately after the workout, you can drink a special protein shake.

With heavy loads, the body produces a large amount of insulin, blood sugar drops sharply, in order to prevent this process from developing, you should use fast carbohydrates, namely honey, jam, juices, fruits.

What is useful to eat after a workout, you already know, so try to follow the basic principles. Only in this way will you be able to achieve your goals faster and acquire not only beautiful body but also a healthy body.

Many people starting classes in gym, believe that this is enough to get rid of extra pounds. This is not entirely true. Undoubtedly, training helps burn calories, work out problem areas and give tone to the body. But with additional loads and an increased expenditure of energy, appetite also grows. And after a while you notice that the volume and weight do not go away at all, but rather, on the contrary, are growing rapidly.

Why does this happen and how to avoid it?

Let's try to figure it out in this article.

The first step is to understand why the weight is growing, what exactly you are gaining: water, fat or muscle. In fact, it could be any of the above. Muscle is much denser and heavier in texture than fat, so their growth will undoubtedly affect the weight after the start of training. The second reason is water retention. There is a theory that with an increase in physical activity, the body tries to retain the resulting fluid. It is water retention in the body that can cause several gained kilograms. And given that playing sports significantly increases appetite, the reasons may be an improperly selected diet and the use of high-calorie foods. In this case, you should learn to understand what you need to eat after training in order to lose weight.

For correct definition, what exactly caused the weight gain, experts do not recommend using only weights, because in the process of muscle growth, the weight will invariably increase, but your volumes will not change. Today, there are many methods for measuring subcutaneous fat- both independently and with the help of specialists. The most common is measurements using the caliper device. A similar method of measuring the percentage of subcutaneous fat is common in many fitness centers. It is also possible to purchase an individual device for accurate measurement.

Workout and diet are the best way to lose weight

If your main goal is not only not to score excess weight, but also to get rid of the existing one, you should pay close attention to your daily diet. It is especially important to know what to eat after a workout in the evening to lose weight.

The ideal way to gain leanness and toned muscles is to combine training with proper nutrition, which will include the required amount of all nutrients and calories, not exceeding the required daily allowance.

A great way to control your daily diet - in this case, you will quickly learn to understand what to eat after a workout in order to lose weight. In such a diary, you should enter all the calories received during the day, including from drinks. With the help of such records, you can determine which foods should be reduced, and which items in your daily diet should be increased. Since there is no one standard diet for everyone, only by observing over time you can understand what to eat after a workout to lose weight, just for you.

Foods to Avoid to Lose Weight

Some rules for the competent choice of products

In order to determine what to eat after a workout in order to lose weight, you should learn how to choose the right grocery products on store shelves.

Carefully study the energy value of products when buying them in supermarkets. But keep in mind that these are indicators of the product in the form in which it is in the package, with any heat treatment, its calorie content changes. The most dangerous culinary processing of food is considered to be frying in a large amount of vegetable oil. Steam cooking is considered the most useful and safe; boiling and stewing will also not add calories to the dish, but with this type of processing, most of the vitamins and useful trace elements are lost, respectively, the nutritional value of the product will decrease from this.
Avoid semi-finished products. As a rule, such products are prepared with the addition of a large amount of preservatives and harmful additives. The energy value of such food is also overestimated many times compared to home cooking.
Look at the composition of the products placed on the package. It is desirable that the product be as natural as possible and contain a minimum amount of preservatives and E-additives.

How many calories are spent per day?

Once you've figured out how many calories you're consuming per day, you'll have a better idea of what to eat after your workout to lose weight. But for a complete definition, these indicators must be compared with how much energy you burn during sports training, and for the whole day. A typical person needs about 2130 calories per day. With active physical exertion, at least 3000 kcal is required. Of course, these are fairly average indicators, and in order to determine how many calories you need, you need to listen to your body, over time you will learn to understand yourself and be able to make the right nutrition schedule and the most effective program workouts.

When compiling your own nutrition scheme, you should consider not only what you can eat after a workout (to lose weight) in the evening. The menu of other meals should also be compiled with maximum benefit for health and minimal harm to the figure.

It is strongly not recommended to ignore such a healthy meal as breakfast. It is able to provide the necessary energy for several hours, and it is the first meal that starts all the necessary processes in the body to give strength for the whole coming day. Therefore, the question of what to eat after a workout to lose weight in the morning is also relevant.

Various cereals are considered the best breakfast, they will provide the necessary fiber, slow carbohydrates and healthy vitamins for several hours in a row. Porridges with the addition of nuts, dried fruits, honey and chocolate pieces will become not only very, but also very tasty. In addition, it is in the morning that you can afford a little more, because during the whole active day all the calories received will certainly burn out.

What to eat after a workout to lose weight, man?

It should also be borne in mind that the diet for men and women is different. Men generally need more calories than women. And the intensity of training for the stronger sex is more often aimed at muscle growth rather than burning excess fat. To develop the best diet and deal with problem areas on the body, a man should know what to eat after a workout to lose weight. The main element that harms the male figure is carbohydrates. Therefore, when choosing a diet, you should follow a low-carbohydrate diet with a sufficient amount of protein products and fiber. It should also be borne in mind that the male body requires large quantity calories per day than women.

The diet should be high in calories, with a reduced amount of carbohydrate-containing foods. What is better not to eat after a workout to lose weight for a man:

Bakery products. A small amount of whole grain bread is allowed - about 3 standard pieces per day.

Sausages, fatty meats, such as pork. The use of lean beef or poultry is welcome.

Pasta and potatoes should also be reduced in the diet. Garnishes should be chosen mainly vegetable.

Dairy products and dairy products with a high fat content. They should be replaced with low-fat sour-milk products and cottage cheese with the addition of greens or fruits.

Fried foods.

Coffee and alcohol.

What should a man eat in order to tighten his figure without losing strength, energy and vigor? What can you eat after a workout to lose weight for a man:

Kashi. It is desirable that every morning begins with this healthy breakfast. The greatest benefits for men's health are in oatmeal and buckwheat.

Seafood. In order not to lose some intellectual abilities during a low-carb diet, the emphasis should be on fish and seafood.

Today you go to the gym! Someone looks forward to this event and prepares for it in the morning, carefully gathering the form, postponing gatherings with friends in a cafe for another day, preparing dinner for the household, and by the end of the working day quickly turns off the computer and runs to the nearest sports club. The other perceives this as a necessity to maintain the image of an active fashionable person or as a habit acquired since childhood, spent at the training camp. But for everyone who has plunged headlong and all other parts of the body into the world of fitness and healthy lifestyle life, the main result is what they see in the mirror after many hours of stepping over the steppe or swimming in the pool. Unfortunately, not always the desired effect of training becomes noticeable. After all, many people forget that the active rhythm of life implies a special regimen and composition of nutrition.

Nutrition before training

So, in the diet pre-workout nutrition necessary:

1. Enable:

Proteins;
- carbohydrates.

2. Exclude:

Fats (or no more than 3 g).

Carbohydrates V pre-workout nutrition necessary to provide the muscles and brain with energy. During training, the "fuel" is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen).

Squirrels in pre-workout nutrition will not be a source of energy, they are a source of amino acids for working muscles. As a result, immediately after training, protein synthesis in the muscles increases dramatically.

Fat in the diet before training should be absent, because it slows down the work of the stomach and the speed of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and burping during exercise.

The best pre-workout meals:
- poultry meat (turkey, chicken breasts) with coarse bread or rice;
- low-fat steak with potatoes;
- egg white omelette with oatmeal.

The calorie content of food before training should be normal, as well as at other times. Bulky food (a large portion of salad or a bowl of soup) is best eaten an hour or two before training so that it has time to digest and the stomach is empty. More dense food (half a plate of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout.
If you are training to build muscle mass, then 30 minutes before training, eat one large fruit with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably whey protein). The calculation of the protein in this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then in a cocktail (mixed with water) there should be 15 g of protein.
Also, 30 minutes before training, drink a glass of strong black coffee (it is possible with a sweetener, but not with cream) or very strong green tea. This will help secrete epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. Thus, during training, you will burn more fat and less glucose, glycogen and amino acids. Fatigue in the process of training will come much later. The head will think better, and you will be able to train more intensively. The effect of coffee before training lasts approximately 2 hours. It’s better not to eat anything immediately before training, because physical activity distracts from the process of digestion (rhythmic contractions of the stomach to digest food). As a last resort, if you are very hungry, you can drink a glass of protein shake or milk.

Drinking regimen during exercise

The most important thing during training is not to forget to drink! Already with 2% dehydration, training will be sluggish and ineffective. Do not focus on the feeling of thirst. Intense exercise depresses the thirst receptors in your throat and gastrointestinal tract, so that by the time you feel thirsty, your body will already be dehydrated. In addition, with age, the thirst sensors in the body lose their sensitivity. Adults need to drink water because they need to, not because they want to.
If you notice symptoms of dehydration (two or more at the same time):
- feeling of thirst
- dry mouth,
- dry or even chapped lips,
- dizziness,
- fatigue,
- headache,
- irritability
- lack of appetite,
start drinking water immediately and stop exercising for a few minutes until symptoms subside.

Drinking mode Next: Drink a glass of water right before your workout and drink a little every 15-20 minutes during your workout. The amount drunk will depend on the amount of sweat. You need to keep your body hydrated and even super-hydrated during your workouts.
If the workout lasts more than an hour, then it is advisable to drink special sports drinks. With sugars, about 30-60 g of carbohydrates per hour should come from them. More than 60 g of carbohydrates the body will not absorb during a workout, and the productivity of the workout may decrease. Drink high-calorie drinks should be little by little, drinking every 10 minutes. sports drinks They also contain beneficial electrolytes (salts) that the body loses through sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, not store-bought. It's safe to say that all purchased juices, even those sold labeled "100% juice without added sugar", are diluted with water and contain mixed sugars. Orange juices most often contain beet sugar, apple juices contain corn syrup and inulin. The best juice is freshly squeezed orange, diluted with water in a ratio of 1:1.

Nutrition after training

You need to eat immediately after training, preferably in the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then the workout loses all meaning - as a result, NOTHING IS TRAINING, fat will be burned a little, and that's it, but there will be no increase in strength, muscle density, harmony and metabolic rate. In the first 20 minutes after a workout, the so-called post-workout (anabolic) window is opened in the body for the consumption of proteins and carbohydrates (but not fats). Everything that will be eaten during this period will go to muscle recovery and muscle growth, not a single calorie from food will go to fat. It is very important.
Post-workout carbohydrates are best consumed in liquid form from simple, high-glycemic sources. You need to achieve a spike in insulin levels, with its anabolic and anti-catabolic (helps build a net muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high ratio of glucose to fructose. Consume approximately 1g of carbs from juice for every pound of IDEAL weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), while a glass of cranberry juice contains 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate food that does not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after training, you need to load up on proteins. Best in powdered protein drink form. In this way, protein synthesis in muscles after training will increase by 3 times (compared to starvation). So bring a bottle of protein powder and juice shake with you if you're exercising outside the home, and drink it all at once as soon as you stop exercising. The amount of protein from the powder should be 0.55 g per kilogram ideal weight. If you can't drink protein shakes for some reason, rely on egg whites.
If it is possible to eat within an hour after a workout, then choose any protein food, just calculate the right amount of protein. Your dose of protein food can be determined very simply: it should fit in your palm. Since post workout nutrition there is only one important goal - to contribute to the growth of muscle mass as quickly and efficiently as possible - then fat should not be contained in this meal at all. Fat will slow down the flow of carbohydrates and proteins from the stomach into the blood.
Protein food should be lean, that is, if the chicken is breasts, not legs. If eggs, then only proteins. Beef and pork should be avoided as they are always very fatty, prefer veal. You also need to be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain at least 5% fat. The only exception is fatty fish (not fried!). It can and should be eaten as often as possible.
After training, within two hours, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and everything chocolate (even protein powders with chocolate flavor). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen in the muscles and liver and using protein for muscle repair. So if you train in the morning, endure 2 hours, and only then drink real strong coffee. A cup of coffee before a workout should help you stay alert and energized. If you can’t give up coffee or tea at all, choose their decafinized counterparts.

Workout and nutrition for weight loss

Drinking and eating regimen before and after training for weight loss

If you want to lose weight, namely lose weight, and not build muscle, pull yourself up, etc., then:
- 5 hours before training, do not eat proteins,
- 3 hours before training, do not eat at all,
- 30 minutes - 1 hour before training stop drinking,
- during training, it is DESIRABLE not to drink,
- an hour after training do not drink,
- 3 hours after training do not eat.
The results will be tangible.

2 week fitness diet

Fitness diet involves five meals a day.

With an average calorie content of about 1400-1800 calories per day, such a diet provides safe weight loss. An exemplary fitness diet contains little fat, more carbohydrates and protein. When following a diet, you need to drink up to 2 liters of fluid per day. Even if your weight increases on the scale, it's okay, it means that you are losing fat and gaining muscle. Do not rely entirely on the scales. The main thing is how you look when looking in the mirror, and changes can also be judged by clothes. If you can not eat strictly on a diet, then try to count the calories you eat and choose the menu according to the calorie table, trying to eat the least fatty foods. If possible, do not take too long breaks in nutrition, they contribute to body fat!

Fitness diet menu

1st day
Breakfast: 2 eggs (1 yolk, 2 whites), 100 g oatmeal, 1 glass of orange juice, 50 g fat-free cottage cheese.
Second breakfast: fruit salad, fat-free yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Snack: baked potato, fat-free yogurt.
Dinner: 200 g of stewed fish, salad, apple.

2nd day
Breakfast: 100 g of muesli, 1 glass of skim milk, 2 eggs, some fruit.
Second breakfast: 1 glass of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Snack: low-fat yogurt, fruit.
Dinner: 150 g of fish, 1 cup of boiled beans, salad (optional with low-fat salad dressing).

3rd day
Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg scrambled eggs.

Lunch: 200 g fish, 100 g rice, salad.
Snack: fruit, yogurt.
Dinner: 100 g turkey, 1 cup corn, salad.

4th day
Breakfast: 1 grapefruit, 100 g of hercules, 1 glass of milk.
Second breakfast: banana, 100 g of cottage cheese.
Lunch: 150 g chicken, 50 g rice.
Snack: 1 glass of vegetable juice, bran.
Dinner: 120 g beef, a cup of corn.

5th day
Breakfast: peach, 100 g of oatmeal, scrambled eggs, a glass of juice.
Second breakfast: 1 glass of vegetable juice, 100 g of rice.
Lunch: pita, 100 g turkey, apple.
Snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.

6th day
Breakfast: scrambled eggs, 100 g of buckwheat, 1 glass of milk.
Second breakfast: cottage cheese, banana.
Lunch: 200 g fish, 100 g rice, salad, 1 glass of orange juice.
Snack: baked potato, yogurt.
Dinner: 150 g shrimp, vegetable salad.

7th day
Breakfast: an apple, an omelet from 2 eggs, 100 g of buckwheat.
Lunch; 100 g cottage cheese, peach.
Dinner; 100 g beef, mixed vegetables (corn, carrots, peas).
Snack: yogurt, 100 g of rice.
Dinner: 150 g chicken, vegetable salad.

8th day
Breakfast: 1 grapefruit, 100 g muesli, 1 glass of skim milk, 2 eggs.
Second breakfast: 70 g of rice, 1 peach.
Lunch: 120 g chicken, salad, half a plate of pasta, 1 glass of orange juice.
Snack: yogurt, apple.
Dinner: 120 g of beef, vegetable salad.

9th day
Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 glass of orange juice.
Second breakfast: banana, cottage cheese.
Lunch: 100 g fish, 100 g rice, peach, 1 glass of orange juice.
Snack: yogurt, 50-100 g dried apricots.
Dinner: 200 g fish, baked potatoes, vegetable juice.

10th day
Breakfast: 1 cup blueberries, 100 g oatmeal, scrambled eggs.
Second breakfast: 100 g fat-free cottage cheese, 50 g raisins.
Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice.
Snack: low-fat yogurt, orange.
Dinner: 100 g of fish, vegetable salad.

11th day
Breakfast: a slice of watermelon, 2 eggs, 50 g of bran bread, 1 glass of orange juice.

Lunch: 100 g rice, 200 g squid.
Snack: 150 g fish, salad.
Dinner: 100 g chicken, corn salad.

12th day
Breakfast: 1 glass of carrot juice, 100 g of oatmeal, scrambled eggs.
Second breakfast: 100 g of rice with raisins and dried apricots.
Lunch: 100 g chicken in pita, salad.

Dinner: 120 g beef, 100 g broccoli.

13th day
Breakfast: grapefruit, 100 g of oatmeal, scrambled eggs.
Second breakfast: 50 g of cottage cheese, peach.
Lunch: 120 g of turkey in pita, boiled corn on the cob.
Snack: fat-free yogurt, apple.
Dinner: 150 g of fish, vegetable salad.

14th day
Breakfast: 1 glass of orange juice, 2 eggs, 100 g of muesli, 1 glass of milk.
Second breakfast: banana, 50 g of cottage cheese.
Lunch: 150 g chicken, green salad, 100 g rice.
Snack: yogurt, peach.
Dinner: 150 g river fish, vegetable salad.

After a workout, a brutal appetite wakes up. This is normal: the body requires to compensate for what it just spent - energy. To restore it, you need calories, that is, food. In order not to negate the results of intensive training, it is necessary to organize proper nutrition: specifically determine what you can eat after a workout.

Why You Should Eat After a Workout

The best time to eat after a workout is the first 20-40 minutes, so it's a good idea to prepare your meals ahead of time so you don't miss out on this wonderful time. Why wonderful? Here's why. Immediately after training, the so-called anabolic window (or carbohydrate-protein) opens in the body for the most beneficial use of proteins and carbohydrates (not fat!). The assimilation of these nutrients proceeds in these minutes 3-4 times faster than usual. This is due to the powerful energy consumption during physical exertion. This ability persists for those 20–40 minutes, which are commonly called the anabolic window. Everything that you eat during this period of time will purposefully go to muscle recovery, and not a single calorie from what you eat will go to fat. This is extremely important.

Another reason for the expediency of eating immediately after a workout is that intense physical activity provokes a kind of stress in the body and an increased release of hormones (the most famous of them are adrenaline and cortisol)

Hormones rebuild the metabolism so that the loads do not cause excessive damage to the body structure and energy (take care), they translate the biochemistry of the body in a different way, in which a person gets a special mood, feels sports excitement and a surge of strength. If you don’t eat after a workout, i.e. do not give hormones a signal that everything is over, everything is in order, then their action will continue for a long time after class. And this is fraught with the fact that the body will continue to retain everything possible and spend the accumulation very reluctantly, including fats.

carbohydrate window

Their biochemical antagonist, insulin, can neutralize the action of stress hormones. It is able to transfer the metabolism from a state of alarm to a calm recovery mode. With the help of insulin, the process of replenishing the body's energy resources spent during training and restoring muscle proteins begins. A well-known and quite natural way to increase the level of insulin in the body is to eat carbohydrate food.

Nutritionists advise to consume carbohydrates after training in liquid form, from elemental sources with a high glycemic index. In this case, there will be a sharp jump in the level of insulin, which is characterized by anabolic and anti-catabolic qualities. Simply put, drink grape and cranberry juice after exercise because they are known for their high glucose to fructose ratio.

Calculate the amount of juice you need for yourself according to the following scheme: 1 g of carbohydrates per 1 kg of ideal weight. For reference: a glass of grape juice contains 38 g of carbohydrates, cranberry - 31 grams

It is also shown to eat fruits and any carbohydrate food that does not contain fat:

Boiled potatoes
boiled rice
steamed or boiled vegetables
pasta
sugar
jam
marmalade, etc.

It is clear that portions should be reasonable. The use of these products will lead to additional release of insulin, which will normalize in this case metabolism and replenish the energy spent during training.

protein window

Bodybuilders and bodybuilders consider consumption after training to be the best option. protein shakes from ready-made protein powders (sold in pharmacies and in stores sports nutrition). Owners and builders of beautiful embossed bodies are convinced that thanks to the cocktail they drink after intense workout muscle protein synthesis increases 3 times (compared to starvation). So you can take a bottle of powder and juice shake with you if you're not at home and drink it right after your workout.

The amount of protein powder per 1 kg of ideal weight is 0.55 grams. If for some reason you cannot drink protein shakes, use egg whites.

If you do not want to take powder shakes, eat any protein food, having previously calculated the amount you need. The simplest scheme is this: a portion should fit into your palm. Since nutrition after training has one important goal - to restore muscles as efficiently and quickly as possible and to ensure the growth of pure muscle mass (instead of flabby), protein foods should not contain fat. Not one gram. Fat will delay the flow of proteins and carbohydrates from the stomach into the blood.