How to eat before and after exercise
A pre-workout meal should contain carbohydrates, proteins and be completely fat-free (preferably no more than 3 grams).
Food should be taken before exercise no later than 2 hours before the start. Physical activity is known to slow down and even suspend digestion, so go on an empty stomach.
Pre-workout carbs are needed to load the glycogen stores that will be required for production during workout. Protein is required as a source of amino acids for working muscles. Fat in your pre-workout diet should be absent because fat in food slows down gastric emptying and the rate of digestion. Fatty foods stay in the stomach longer, which can cause discomfort, lethargy, colic, nausea and belching.
- Poultry (turkey, chicken breasts) with coarse bread or rice
- Lean fish with potatoes
- Lean meat with potatoes or pasta
- Eggs with porridge
- Cottage cheese with bread
The amount of food eaten should be as small as an average breakfast. If you do not feel a feeling of heaviness and fullness in your stomach at the beginning of the workout, then the amount of food was normal.
Protein Pre-Workout http://fizcult.by/katalog/proteiny
A protein shake is digested much faster than regular food. Therefore, when gaining mass, an additional intake of 20 g of protein or a portion of a gainer is allowed 1 hour before the start of the workout. By the time it begins, amino acids that are required by the muscles will begin to actively enter the bloodstream.
Post-workout nutrition in bodybuilding
In the next 20 to 30 minutes after training, you need to eat food rich in protein and carbohydrates. This is the only time when the intake of carbohydrates with a relatively high glycemic index, that is, fast carbohydrates, is allowed.
During this period of time, the so-called post-workout, anabolic or protein-carbohydrate window is open in the body. Everything that will be eaten during this period will go towards muscle recovery and muscle gain, since all nutrients are included in the anabolic processes.
Carbohydrates after exercise
Post-workout carbs are best consumed in readily available form from simple, high glycemic sources. You need to achieve a rise in insulin levels, this hormone has anabolic and anti-catabolic properties. Carbohydrates are needed to replenish the expended energy, because otherwise muscle proteins will begin to be destroyed under the influence of catabolic processes.
Potatoes – yellow, sweet
Bread and other flour products
Soft Wheat Pasta
Protein after training http://fizcult.by/katalog/proteiny
Immediately after training, it is advisable to drink a protein shake with a fast protein or gainer. In this way, protein synthesis in muscles after training increases at least threefold (compared to fasting). Proteins also help to increase the secretion of anabolic insulin, and have pronounced regenerative properties for muscle tissue.
Eggs – boiled or omelet
Fish – lean
It is not recommended to consume fatty foods after training, as fats inhibit the absorption of proteins and carbohydrates.
After training, within two hours, it is advisable to exclude everything that contains caffeine: coffee, tea, cocoa and everything “chocolate” (even protein powders with a chocolate flavor). The fact is that caffeine interferes with the work of insulin and thus interferes with the loading of glycogen into the muscles and liver.
Protein. WHEN TO TAKE A Protein Shake? before or after workouts?
I drink in the morning before breakfast and an hour before exercise and immediately after. it is necessary every day between meals, and I drink only on the day of friction! It is very important to take protein immediately after training. Research has shown that taking protein after exercise increases muscle protein synthesis. Unfortunately, not every protein can achieve this effect, but only whey protein. Since whey protein is absorbed quickly, all the necessary amino acids are immediately supplied to the muscles. The next important thing to consider when taking protein is pre-workout. Just before and after training, protein has a powerful anabolic effect. During the rest of the day, protein has no such effect. Therefore, if you think that the key to success lies in the regular daily intake of protein, then you are wrong. It is more important and effective to take protein before and after training. The third time you should take protein is in the morning. In the morning, your muscles are hungry, catabolic processes are triggered. To prevent this, you need to take a serum …