Features of nutrition on the days of training for weight loss. Menu and list of useful products.
Content
- After how many hours can you eat and drink before training for weight loss?
- After how many hours can you eat and drink after training for weight loss?
- What is better to eat before training to lose weight?
- What is better to eat after training to lose weight?
- What can you eat after training in the evening to lose weight?
- Food before training and after losing weight: menu
- Video: What to eat before and after training?
We want to preserve the harmony of the body throughout our lives. According to athletes, this is possible thanks to a balanced proper nutrition and physical activity.
With age, it happens that the human body accumulates fat and increases in volumes. Then the idea of \u200b\u200blosing weight comes to the forefront and excites the human mind around the clock.
It seems that going to the gym is that coveted key to happiness. However, having incorrectly organized your diet before and after training, you risk not dropping, but either cross out the results or aggravate.
What can be eaten before and after classes in the hall in order to get slender and maintain the relief of the body, we will talk in more detail.
After how many hours can you eat and drink before training for weight loss?
To begin with, we indicate that there are 2 types of training:
- power
- aerobic
Therefore, there is a difference in food consumption to it with the aim of losing weight.
- And also take into account the training time. The ideal option is an early morning on an empty stomach. Your body will take the strength to perform exercises from fat reserves.
- If you plan to study with dumbbells and bar today, eat a couple of hours before, for example, pasta, rice with a salad, oatmeal.
- When there is no such possibility, be content with a banana, a cup of tea with bellies of cookie/breads an hour before the start of training.
- Be sure to ask your coach of the Council, since there are contradictory opinions regarding the benefits of the banana.
- Remember the rule - consume more calories than you consume with food. But without fanaticism. This does not mean that you should completely or most stop feeding.
- As for drinking, water is useful to you in 15-20 minutes and earlier.
For aerobic loads, eat tightly 1.5-2 hours before training. If the opportunity to eat out only an hour before it, be content with it:
- banana
- dried fruits
- a handful of nuts
After how many hours can you eat and drink after training for weight loss?
The well -known rule - after 2 hours.
- However, you can drink clean water, if you feel thirsty, you can immediately after training. Class - take it at room temperature and without gas, take in small sips.
- The second point - calculate the calories of the food that you are going to eat. Definitely exclude fats. Remember that weight is melting with a greater consumption of calories than taking them later.
- Adhere to the rules for consumption of half of the calories that burned during training.
- Eat less protein after aerobic loads and carbohydrates - after power. Focus on their ratio of 3/2, or 60/40.
- In the case when you can’t stand it without food for so long, allow a small snack 30 minutes after training. Excellent fat burners are, for example, grapefruit or pineapple.
- Another point - to give harmony to the body and preserve its muscles, eat quickly absorbed proteins after training. For example, a protein cocktail from a store for athletes.
What is better to eat before training to lose weight?
Since fats are a reserve of energy in our body, your task is to force them to burn during and after training. And thus, excess weight will melt.
Definitely give up overeating before training. The best products/dishes are:
- oatmeal
- buckwheat
- fruits (except for bananas and grapes)
- vegetable salads
- apple
- green tea
- cocoa without sugar
Regarding the benefits of the banana, specifically for you, consult your coach.
What is better to eat after training to lose weight?
Since your goal is to achieve the process of loss of excess fat after training, organize your nutrition wisely.
Eat such products/dishes:
- apple,
- grapefruit,
- a pineapple,
- green tea,
- sugar fruit drinks
- cottage cheese,
- egg proteins (for example, omelets from proteins),
- boiled chicken breast,
- calmar boiled meat,
- white fish fillet (boiled or steamed),
- fatfound kefir,
- cottage cheese 0%-drenched
- buckwheat,
- vegetable salads from tomatoes, cucumbers, cabbage, Bulgarian pepper, radishes, onions, salad leaves, herbs, tilted in a pair of tablespoons of olive oil,
- protein cocktail, but not with the taste of chocolate.
What can you eat after training in the evening to lose weight?
A win -win option is buckwheat with stewed vegetables.
Then focus on your taste preferences. For example:
- low -fat varieties of fish and birds, cooked or stewed in the oven with vegetables, are suitable for meat -eaters. As well as egg protein in omelet or boiled form,
- vegetarians-vegetable protein cocktail, low-fat cottage cheese, kefir 0-% fat, stewed or grill vegetables,
- for everyone, water and fruit ugly fruit drinks are good.
It is better to refrain from using fresh fruits at night. As, however, from nuts and dried fruits. They are better absorbed in the morning.
Food before training and after losing weight: menu
Before starting training, depending on her time, try:
- dine/dinner tightly with familiar dishes, except for fatty, flour, sweets. Plan this meal is no closer than 2 hours before going to the gym,
- a snack with light foods, for example, an apple, a glass of low -fat, not sweet yogurt half an hour before the start of training,
- drink green tea without additives and sugar immediately before entering the hall.
Choose any one of the listed options according to the situation.
After workout:
- discard water restrictions without gas,
- drink a protein cocktail half an hour after exercises,
- ate as usual in a couple of hours, but exclude fats,
- if you trained late and it's time to sleep, drink a glass of kefir 0% fat content or eat 100 g of low -fat cottage cheese.
So, we examined the features of nutrition before and after classes in the gym, paid attention to eating in the evening.
We add that in addition to external work on burning excess subcutaneous fat, conduct an internal one. In other words, bring your mind to a state of harmony, contemplation. Stress and constant race will exhaust you and the coordinated work of organs and systems of your body.
Yes, fat, flour and sweets should not be in your diet at all. If you want to build, these products will have to be abandoned at all.
Video: What to eat before and after training?
A little wrong. There is a so-called “window”-this is 15-20 minutes immediately after training, when you can even eat sweets and it will not be absorbed.
Why is there immediately after training? I sweat in the hall to go out and eat right away ?? I do not understand. On the contrary, I do not feel the feeling of hunger for a long time, but this is thanks to the tiocide BV. As a coach, I advised me to accept him, so I don’t get enough. I feel very well and the process of losing weight went more dynamically))
It is necessary to do it, and I also agree that then for about 20 minutes you do not need to eat. By the way, I am now in the new project of Irina Turchinskaya and Denis Semenikhin, I am participating “Super Tel” is called a class project, I am in Irina’s team, I get tasks, I am completing them, and I accept models, a cool tool, natural and most importantly effective. I am losing weight and noticed that it was easier to get up in the morning, there is no such fatigue as before. Webinars are held every week, we share our successes there. Everything is very cool.
I'm losing weight now too. I spend a lot of time in the gym. As such, I do not have a diet, but my diet has changed a bit. In the majority, low -calorie products began to be present in it. I also take sweets now only low-calorie (these can be either desserts or confitures of Ivan-Pol). My nutritionist claims that with this approach, by the summer season I will look like a model from the cover. I am sure that it will be, because I see the result today.
The right one was 1 comment, I can eat in the first 20 minutes. Nothing will be deposited. But for a figure, it is better to eat protein with a banana, for example, or in other words, proteins with carbohydrates.
I’m not bothering about food after training at all, but before training, of course, you need to help organmes so that the forces are ... And ordinary food doesn’t suit me, you spend a lot of time, and it is inconvenient to do it with a full stomach. Recently, the sport of Escert Energy has become (such a power engine)- and there is much more strength and the training takes place with a bang)
Let everyone eat how convenient for him, if only the combination of training+food gives the result. In this regard, everything is stable, in 12 hchels, I have lunch at 15 hours. An evening hunger is more concerned, previously always drank tea with sweets, I can’t stop there. I bought a turboslim neuro so that the appetite is reduced, it helps well.