When holidays are done, we want to be fit, and summer is just around the corner. How long you need to do weight training before you see the results? So we start to weight training 2 or 3 times a week and doing a diet. Well, we have our bag with sports costume-filled, have enough water – now it’s time to think about what we will eat after a gym. Because of enhanced training cause just a wild appetite!
Pre- and post-exercise nutrition is important because what we eat before and after training is reflected in the results that we receive. In other words, the food, before you go to the gym, is critical to improving your performance during training, and the food we eat after training with weights affects on the recovery of an organism in general.
10 useful recipes after training
And other tastier recipes of smoothies you can find here 5 recipes of healthy and nutritional smoothies for breakfast
It is not necessary to strictly follow the above-described rules of nutrition before, and after training in the hall, instead, they need to be adjusted yourselves. Be guided by common sense, follow the recommendations and listen to your body.
“If training is an incentive, properly fueled by energy, then products for recovery are needed as a response to this stimulus, so that the body gets the maximum benefit from it.” René MacGregor, from the book “Sports Nutrition”
Besides, in the first 20 minutes after a gym, a “carbon window” opens, when the organism absorbs nutritious material more effectively. Food eaten at this time will help restore energy resources and will promote the growth of muscle mass, and fat is not delayed at all. Of course, only if you make the right fitness menu with healthy recipes of main dishes and desserts.
Dietologists highly recommend excluding everything from your ration that contains fats and cholesterol. And another critical role was given to restoring the water balance after training. An excellent alternative to mineral water will be cranberry juice, diluted with drinking water (total volume of about 350 ml).
Also, you should forget about sweet (besides fitness deserts) soda – they will not bring any benefit and will contribute for adding extra pounds. You shouldn’t drink “invigorating” drinks – especially black tea, coffee, and hot chocolate.