Can I eat after a workout? Yes, and it's important to know what you need to eat.

In the spring and summer season tickets to the gym and aerobics classes are sold especially well. However, in the matter of reducing fat mass and increasing muscle mass, the main role is played by nutrition. Without proper nutrition, you in vain heat the air in the halls. Can I eat after a workout? Rather, you need to ask what exactly you can and should eat "after the works of the righteous."

There are legends that after a workout for weight loss you can not eat for 6-8-10 hours. Do not believe it, if you do not eat, your body will just begin to disassemble the muscle tissue to feed the hungry brain. The protein is then successfully converted into glucose. If the body starves long enough, all the anabolic processes will stop - and the muscles can not even recover. The less muscle, the slower the metabolic processes. The main exchange with a long half-starved diet can greatly decrease - up to 600 kcal per day. You will starve and get unpleasant sensations - and the weight will still go very slowly. Therefore, the question "Can I eat after training?" We answer: "It's not just possible, but it's necessary".

Let's start with a discussion of what can not be. In no case do not eat fats. It's not that the authors succumbed to a general panic and believe rumors about the "harmfulness" of fats. The fact is that they slow down the absorption of protein and carbohydrates. And after training it is very important that carbohydrates and amino acids get in time in the blood. By the way, how much after a workout can you eat? The sooner, the better. Of course, do not throw dumbbells and straight in the hall to clean the banana. In practice, it is optimal to eat after 32-35 minutes after you have finished. Or, in extreme cases, before the end of the first hour after working on your body.

Eating immediately is extremely important. And although the question "Can I eat after a workout?" Does not bother you more, yet you need to understand: eating fast does not mean that food will quickly become absorbed. Therefore, the choice of food should be approached carefully.

Chicken, lean beef, cottage cheese and eggs are very good food, but these are not the foods that are worth eating right after training. What is the problem? In that it is a hard and molecularly complex meal. It takes a lot of effort and time to digest it. What to do? Eat either protein bars, or special protein shakes with a whey protein. They are usually very quickly and well absorbed by the liquid form and the optimal amino acid composition.

How much protein should I consume after training? From 0.3 to 0.5 g per kg of weight. This applies to people whose weight is close to ideal. If it deviates greatly, then the calculation should be made at the optimum weight for you. For example, you weigh 90 kg, and you want - 60. So, you need to consume 18 to 30 grams of pure protein right after working on the body. Notice, this is not the mass of the finished solution, namely the mass of protein that must be contained in the solution.

What else is important to discuss after you understand the question, can you eat after training? The second component of nutrition after training. That is carbohydrates. To be afraid of them it is not necessary, researches have proved that to grow fat from carbohydrates on a background of absence of fats is very very difficult. This in the rats are active exchange chains for the conversion of carbohydrates into fat, a person at the same time must eat more than 200 grams of carbohydrates, so that the process goes. Another thing - carbohydrates can interfere with the process of losing weight, because while they are in the body, before the splitting of fats does not reach. But after training the muscles need to be supported. Therefore, eat 0.2 g of carbohydrates per kg of ideal weight. And this is the rare case when good and bad carbohydrates change places. And this means that you can eat sweet, but not very much. For example, 12 g carbohydrates are put on ideal 60 kg. This is about 100 g fat-free, but pretty sweet yogurt. Or you can eat half a banana. Or a small apple.

Now the question "Can I eat after training?" Will not put you in a dead end. You know that you need to eat, you even know how much you can eat. Quantitatively accurate knowledge will help you achieve your goal.