Healthy and balanced nutrition largely determines our health, mood, as well as the appearance of a person. The battered truth that it is necessary to eat properly by combining vitamins, fats, carbohydrates and the amount of liquid consumed, but you also need to properly spend calories correctly.
How to eat before and after training
That is why, playing sports, you need to ask how to eat right before training and after, as well as how to use liquid during the day, so as not to harm yourself, but to strengthen your body. Let’s analyze the main truths of nutrition before playing sports and after it.
How to eat before training
From what you eat before training, exactly as in which your well -being depends in the classroom, so you should learn a few recommendations. Many people prefer to play sports in the morning and this is the most correct solution, because at this time fat burning is more efficient. But remember such a rule that on an empty stomach cannot be done, it is better to eat something carbohydrate, such as yogurt, vegetable salad, porridge or fruit with kefir in advance.
It is recommended to even take such light food 45 minutes before class. If you can do it in the other half of the day, then the time between eating and training should be increased to 2 hours. Food should not be fat or heavy for digestion. Eating fatty foods is not recommended because it will complicate the digestion and this can cause such troubles as nausea or heaviness in the stomach in your training. Agree, you do not need such partners when playing sports, so be sure to keep in mind.
How to eat before and after training
If it happens that more than three hours have passed between meals and sports training, then arrange a small snack 40 minutes before training. You can drink, for example, a glass of not fat milk, muchen, kefir or fruit salad.
How to eat before and after training
Do not also refuse food containing proteins. It is they who help the growth of muscles. If you need muscle growth, then focus on such food as low -fat boiled meat, oatmeal, omelet and coarse bread. Drunk shortly before coffee or green tea will help to burn excess fat.
How to eat after training
After playing sports, our body needs to be reinforced, and for this, carbohydrates and proteins are again suitable for this. It is recommended to eat half an hour after the completion of physical training. This must be done, otherwise there will not be increasing muscle density, there will also be no vigor and a surge of strength, and the training will be a drainage. You can drink natural juice, eat something without fat content, such as pasta or bread with jam. Your body after training also needs protein. Determine the quantity is very simple – the eaten portion should fit in your palm.
How to eat before and after training
It is very important to remember that after training you do not need to use caffeine for a couple of hours, because it can have the opposite effect, that before the start of training. It is also extremely not recommended to drink tea and cocoa, as well as any coffee.
After the end of classes for one hour, you need to drink about half a liter of pure non-carbonated water. This will also help the body recover. But water is also recommended to be consumed during training. Drink water in very small sips every 15 minutes during sports, because according to statistics for an hour of classes, the body loses on average a liter of fluid.
Observing these simple recommendations, you will receive maximum joy, health, strength and a beautiful fit figure from sports.