The importance of what nutrition should be like before and after training for people involved in sports has been the subject of many articles. Consider the basics of the diet, as well as the regimen of food intake before and after training.
So, before considering the question of what should be the nutrition before and after training, you need to decide on the purpose of the training itself. It will also 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 a rich diet. It should be high-calorie, rich in both carbohydrates and proteins.
It should be borne in mind that diet also matters. In particular, nutrition before and after training for gaining muscle mass has the following features. Eating shortly before a workout should be easy, but at the same time give a supply of energy and contain enough protein - the building material for muscle recovery and growth. That is, the emphasis is on the use of foods rich in carbohydrates and proteins. These are boiled or fried eggs, rice or other porridge, meat, cottage cheese, fruits, etc. It is advisable to eat about two hours before training, in extreme cases no later than 30 minutes before it. Moreover, the less time is left before classes, the more limited should be the amount of food. After training, it is better to eat the same food as before it. Carbohydrates will be actively used to restore the energy costs of the body. Split into amino acids, dietary proteins will become the basis for the synthesis of proteins in the muscles, which is especially active after physical exertion. If training is not planned, then you can return to the usual diet. The emphasis in this case is on the use of natural high-calorie foods.
Nutrition before and after a
workout for weight loss should contain a small amount of carbohydrates and proteins. About the use of fats must be forgotten almost completely. The meal time on the eve of the workout is the same - no later than two hours. As food for weight loss, you should use natural fruits and vegetables, as well as dietary meat, fish, oatmeal, seafood, etc. Nutrition after a workout for weight loss should be either very light, or it is better to postpone it for two hours.
Thus, nutrition before and after training for muscle gain and weight loss have significant differences. However, there is something similar in them. One way or another, and nutrition during training should be the most natural. Meals must be carried out strictly according to schedule.
To all of the above, we also add that at the moment, the so-called sports nutrition - specialized nutritional supplements has become quite common. Each determines the need for its use for himself personally. However, the misconception about the dangers of these products must be dispelled. In fact, high-quality, natural, and chemical-free sports nutrition benefits health by helping to restore it. It is recommended for use in order to gain muscle mass or as a source of additional energy.
Now a little more about the importance of a general diet, as well as about an individual diet. Given the characteristics of your physique, you need to draw up an individual nutrition plan. It needs to display products that should be excluded from the diet altogether (for example, fast food). You should not pay special attention to the taste of the food, it is better to keep in mind its benefits. Create the necessary conditions for eating at the same time. This will help both to achieve the desired results of muscle mass gain, and to lose weight or maintain shape. Only on some days, on holidays, you can slightly relax 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.