Meals before and after training. The right selection and diet for weight gain and weight loss

The importance of what should be food before and after training in people involved in sports, many articles are devoted. Consider the basics of the diet, as well as the mode of eating food before and after training.

So, before considering the question of what should be food before and after training, it is necessary to determine the purpose of the most training. Also, it will not be superfluous to outline the expected final result. Those who want to gain muscle mass should, in addition to persistent strength training, adhere to an abundant diet. It should be high in calories, rich in both carbohydrates and proteins.

It should be borne in mind that diet is also important. In particular, nutrition before and after training for a set of muscle mass has the following features. Eating shortly before training should be easy, but at the same time provide a supply of energy and contain enough protein - a building material for muscle recovery and growth. That is, the emphasis is on eating carbohydrates rich in protein and protein. These are boiled or fried eggs, rice or other porridge, meat, cottage cheese, fruit, etc. It is advisable to eat about an hour or two before training, in extreme cases no later than 30 minutes before it. And the less time remains before classes, the more limited the amount of food. After exercise, it is better to eat the same food as before it. Carbohydrates will be actively used to restore the energy costs of the body. The protein proteins cleaved for amino acids will become the basis for protein synthesis in muscles, which is especially active after physical exertion. If training is not planned, then you can return to the normal diet. The emphasis in this case is to make for the consumption of natural high-calorie food.

Nutrition before and after a workout for weight loss should contain a small amount of carbohydrates and proteins. About the use of fats should be forgotten almost completely. The time of eating on the eve of training is the same - no later than two hours. As food for weight loss should be used natural fruits and vegetables, as well as dietary meat, fish, oatmeal, seafood, etc. The food after a workout for weight loss should be either very easy, or it is better to put it off for two hours.

Thus, nutrition before and after training for muscle mass gain and for weight loss have significant differences. However, there is something similar in them. One way or another, and nutrition during training should be more natural. Eating must be done strictly on schedule.

To all of the above, we also add that at the moment a so-called sports nutrition-specialized food additives-is quite common. Everyone determines the need for his use for himself. However, it is necessary to dispel the delusion about the dangers of these products. In fact, quality, natural and without chemical impurities, sports nutrition benefits health, contributing to its recovery. It is recommended for use in the collection of muscle mass or as a source of additional energy.

Now a little more about the importance of the general diet, as well as about the individual diet. Given the characteristics of his body, it is necessary to make an individual meal plan. In it, you need to display products that should be excluded from the diet at all (for example, fast food). Do not pay special attention to the taste of food, it is better to bear in mind its benefits. Create the necessary conditions for eating at the same time. This will help both to achieve the desired results of a set of muscle mass, and to lose weight or maintain a shape. Only on some days, on holidays, you can slightly weaken your regime and enjoy the taste of your favorite dishes. But do not relax too much, otherwise a return to a healthy diet will be difficult.