Opinions about how much you can’t eat after training in the gym differ. Some people think that you should refrain from eating for half an hour or an hour, others suggest taking a break for three hours or more. How to choose a suitable option? It is necessary to build on what the goals of a person are. If you want to get rid of excess weight, then it is reasonable to maintain such a long pause as it turns out.
general information
The correct training regimen and a well-chosen diet are the key to successful disposal of worrying kilograms, as well as improving overall health. Irrational diet, improper choice of foods, lack of a system in meals - these are the key problems of modern man. If you set yourself a clear schedule and eat strictly according to the schedule, limiting portions and carefully choosing foods, you can significantly improve your condition.
The questions about how much you can not eat after a workout for losing weight are really relevant, since a visit to the gym almost always provokes the appearance of a slight feeling of hunger, accompanied by pleasant general fatigue. The coach, however, will probably advise you not to satisfy hunger. Observations showed that after training, you need to pause before the next meal. In addition, you can eat not everything in a row, but only some products, otherwise there will be no weight loss.
Important criteria
When determining for yourself how much you can’t eat after a workout in order to lose weight, you need to take into account that foods are enriched in calories to varying degrees, contain different amounts of nutrients. The desired pause varies from half an hour to three or even four hours. However, it was not possible to determine some fixed value of the time interval and portion, which should be eaten then. It depends on the goals of the person, the duration of the lesson, the intensity of physical stress. It is necessary to take into account what are the aspirations and characteristics of a person, how active weight loss should be, how many calories a person consumes per day. The first meal after class should comply with accepted calorie standards.
As the trainers note, if a person suffers heavy loads, he should pay special attention not to proteins, vegetables. But complex carbohydrates after training are categorically not recommended. If you plan a late dinner, you should form it with seafood, boiled or steamed fish.
Targets and goals
Some ask how much you can’t eat after training, if you need to not only lose weight, but also increase muscle volume. In general, such people are advised to pause from half an hour to an hour. In order for muscle mass gain to be effective, the diet is formed with proteins in combination with carbohydrates. The most useful dishes are meat, vegetable. You can cook fish and rice, you can combine mushrooms with pasta from flour of the second grade. If the athlete's goal is to gain lean muscle mass, then you will have to give up any fat. Therefore, the diet should not contain pork, cheese and other similar products enriched with animal fatty components.
Carbohydrate window
Understanding how much time you can’t eat after exercise, you need to pay attention to this specific phenomenon. This term refers to the time period accompanied by the need of the body to replenish fluid, glycogen. This window starts about half an hour after the completion of physical activity or a little later. If a person wants to increase the amount of muscle tissue, just at this moment you should eat, and the emphasis is on proteins, fast carbohydrates. So it reduces the amount of fat and makes muscle mass more, which means that the course of studies becomes more effective.
If the main task is simple weight loss without increasing muscle volumes, you need to focus on food containing an average of 40% protein, while the other volume is carbohydrates. To maximize muscle growth, 45 minutes after exercise you need to eat something 40% formed by carbohydrates and 60% protein.
Fats and Coffee
The trainer, explaining how much you can’t drink and eat after a workout, will definitely focus on different restrictions for different types of products. For example, fatty food slows down the absorption of proteins, carbohydrates, therefore it is strictly forbidden. After training, all smoked and fatty foods are not recommended. Do not lean on milk and lactic acid products. The exception is fat-free varieties.
No less harm to the athlete is associated with coffee. Just one cup of this drink slows down glycogen reloading, which takes place in the liver cells and muscle tissues. The constant use of coffee does not allow the muscles to recover normally. Therefore, after training, it is not recommended to drink coffee for at least four hours, and it is better to completely postpone this drink until the next day. Chocolate and cocoa are just as bad for an athlete. Some trainers believe that such products can be eaten two hours after classes, but most are convinced that you need to withstand a four-hour pause and longer.
Fat burning
The rules on how many hours you can’t eat after a workout are related to the characteristics of the reactions that take place in the human body. It is known that physical stress leads to the activation of fat burning processes. They do not end, as soon as the training stopped. If the classes were quite intense, the processes continue for another hour or even two. For this reason, many experts advise: if a person is engaged in order to get rid of excess weight, he should eat the first meal only two hours after class, and even better - even later. In order not to spoil the result of the combustion of fat accumulations, the diet is formed mainly from proteins useful for muscle recovery, and fiber, which positively affects the performance of the digestive tract.
A couple of hours after class, you should eat a portion of diet boiled meat or steamed fish. You can afford the protein of one egg or a small amount of seafood. If you really want to eat something sour-milk or drink milk, you need to choose a low-fat product. A good option would be dishes from fresh or heat-treated vegetables. Useful fresh herbs.
About the nuances
Trainers, explaining how much time you can not eat after a workout, are advised to build on the time period chosen for training. Many people visit the gym in the evening, so the end of the lesson is in the late hours. If a couple of hours after the completion of the exercises it is supposed to go to bed, they are allowed to drink a glass of low-fat kefir for dinner. Any other food is contraindicated, otherwise one should not expect anyone to lose weight.
According to experienced coaches, you need to establish a strict framework for temporary pauses, during which a person eats nothing after a workout. It doesn’t matter what time the controls end, - every day the pause between the final moment of the lesson and the first meal taken should be the same.
How to make weight loss effective?
You need to not only know how much you can’t eat after training to lose weight, but also follow the general rules associated with the diet program. For example, you need to eat in small portions and fractionally. A day is advised to eat food at least four times, but you can make yourself a diet of six servings. Regardless of severity, intensity of classes, you need to remove all food from the menu that is harmful to the figure and leads to weight gain. If a person has flour, consumes a lot of sweets, smoked meats, fat, no exercise equipment can save, the weight is unlikely to decrease. You should also exclude from the diet sweet carbonated drinks, convenience foods.
In order for weight loss to be effective, you need to choose dishes with a minimum fat content as the basis of the diet. If possible, eat less bananas, potatoes, grapes. All of these foods are rich in carbohydrates, due to which weight decreases much more slowly. Among drinks the most useful are fruit drinks, compotes. You can drink green tea or boil natural cocoa. But sugar is not added to drinks.
About water
Opinions about how much time you can not drink after a workout, although diverging, are relatively rare. Only a few trainers believe that you need to refrain from fluids during the lesson and another hour after it. As a rule, those who train specialists in certain specific areas of the sport adhere to this position. In general, you need to drink as much as you want, and as often as your body requires. If a person feels thirst during intense exertion, you need to stop and get drunk. If during one workout a desire to drink occurs several times, each of them requires a pause to absorb a glass of water.
In the next hour or two after training, you need to drink a little less than a liter of water. It is advisable to absorb these volumes fractionally, no more than a glass at a time. During intense exercise, the body loses moisture. If you do not make up for what was lost, it will probably cause dehydration and a deterioration in overall well-being. But the benefits of abstinence from water are almost never there.
Drying ration
Studying recommendations on how much you can’t eat after training to lose weight, you need to consider that different diet programs require different conditions. A fairly popular option is drying. The main idea of this system of getting rid of excess weight is that the energy in the human body accumulates with glycogen, fat deposits, while during exercise, glycogen is consumed first, then fat. If there is little glucose in the body, glycogen is wasted without load. During drying, a limited diet and intense loads are combined. Squirrels are allowed. The idea is to provoke a lack of glycogen - this way fats will burn faster. However, to train without enough energy is very difficult. It is obtained from carbohydrates - cereals, fruits, vegetables. It is necessary to absorb food a few hours before the gym.
Starting drying, you need to determine how much you can not eat after a workout, so that getting rid of worrying extra pounds is effective. Trainers say you need to withstand an hour and a half. After that, a meal is allowed, but only from protein foods. To make the course's performance better, you need to eat specialized food for athletes. Protein shakes have been developed to help you lose weight more efficiently. No less useful are amino acids created for losing weight.
Key rule
For drying to be useful and safe, you need to drink properly. The regimen involves the absorption of 2.5 liters of fluid per day. This volume includes plain water. This does not include soups, broths. Lack of fluid will cause dehydration and slow metabolism. As a result, burning fat will become ineffective. The process of losing weight will slow down, training will not show the desired result.
I want more muscle!
In order for weight loss to be accompanied by an increase in muscle mass, it is necessary to focus on high-calorie nutrition and the successful formation of a diet with healthy products. Power loads are accompanied by an active waste of glycogen, which must be replenished. For this, carbohydrates are needed. For those who are engaged with the goal of not only changing weight, but also building muscle, the simplest answer to the question of how much you can’t eat after a workout is that they are advised to eat some food almost immediately after a workout. The product should consist of carbohydrates. Only a very small portion is allowed. On average, this allows you to increase glycogen stores by 16%.
It is recommended to accumulate glycogen as evenly as possible. For the result of training, the volume obtained per day is of key importance. To achieve weight loss and muscle growth, you need to eat proteins and carbohydrates, preferring natural products, rather than specialized supplements. The most useful dietary bird, eggs. Trainers, explaining how much you can’t eat after training in this mode, are advised to pause for about an hour. After this time period, you need to eat a portion of porridge. An alternative is potatoes with a piece of dietary meat. You can cook potatoes and eggs. An hour or two after this meal, they drink a protein shake. A portion of protein food is useful shortly before bedtime. For example, you can eat 0.2 kg of cottage cheese (fat content 0%). About three nights should drink a protein shake. Eating on such a system, a person simultaneously reduces the amount of adipose tissue and greatly increases the amount of muscle.
Strength training and diet
Usually strength training is chosen by those who seek to simultaneously reduce weight and increase muscle volume. Trainers, telling how much you can not eat after a workout, are advised to withstand a half-hour pause. After this time period, you can eat a large portion of protein, carbohydrate foods. If you neglect this rule, the body will begin to produce energy from muscle tissue, which means that the volume of desired muscles will be reduced.
Forming a diet, focus on cereals, bananas. Useful bran bread. You can sweeten food with honey, and fresh juices are advised to drink; overeating is strictly prohibited. To make up for the energy volumes spent during classes, 100 g of carbohydrates and three times less protein are enough.