What is after the workout?
Proper nutrition after a good workout soit's as important as the training process itself. And it does not matter whether you are doing sports professionally or at an amateur level. In the article we will tell you what is better after training and, most importantly, for what it is necessary.
Why you need to eat after a workout
The answer to this question arises by itself. During training, a huge amount of protein and carbohydrates is burned, so in order for training to not lose its meaning, you need to let the body restore the reserves of lost in the process of training substances. That is why it is best to take food in the first 30 minutes after the end of training and certainly not later than one and a half to two hours so that the training process does not go to waste. Now go directly to the diet.
What you can eat after a workout
You can, and even need to eat rich in protein andcarbohydrates food. Of protein products this, of course, meat, poultry and fish - only low-fat. Also eggs, cottage cheese and other dairy products will be very useful. Try to ensure that all the protein foods you eat contain a minimum of fat, since we need to strengthen the muscle mass, not the fatty layer. From a carbohydrate-rich food we note, first of all, various cereals - oatmeal, millet, pearl, buckwheat. Also very useful in this period will be various juices (best freshly squeezed), bananas, bread, rice, pasta and some honey. Note that these recommendations are suitable for those who train to gain muscle mass. For those who are engaged in fitness and other gymnastics for weight loss, nutrition (first of all, his regime) will be completely different and this we will now talk about.
What to eat after weight loss training
If you are engaged to maintain a figure, thenthe answer to this question will be very categorical: nothing. Burned fats during the training process can not be restored, so it is advisable to refrain from eating after fitness for at least two hours, or better - three. The fact is that if you start eating earlier, then the energy (calories) that will flow into your body along with the food will be consumed instead of the energy that the body will receive as a result of the splitting of your own fats and then the training simply loses its meaning. Thus, if in the case of building muscle mass after training it is necessary to eat a lot and start eating almost immediately, then in case of losing weight, you need to come just the opposite: there is a very short time and a little. So, what to eat after such training? Yes, in general, the same as usual, just try not to eat much, otherwise the benefits of training will also be small.
What drinks can and can not be drunk after a workout?
Let's start with the latter. Regardless of the type of training after its completion, it is strictly recommended not to drink drinks containing caffeine (tea, coffee, energy), as well as alcohol. As for caffeine, its use after exercise is prohibited because of the invigorating effect (even we can say - too invigorating) on the body. As an example, we give an excellent illustration from the world of sports. As is known, in today's cycling, so-called caffeine bars are again allowed. After the cyclist eats such a bar during the competition, his strength increases manyfold, the threshold of fatigue falls and he can literally "hammer" for a while on a crazy transfer in any locality. If a person eats such a bar, for example, in the evening, then it is unlikely that he will spend this night in bed - he just can not fall asleep. The same applies to beverages - the body after the training is badly exhausted, so do not give it additional stimulants of activity, otherwise you just will not rest. Alcohol also against the background of energy starvation will not have the best effect on the body. As for those drinks that you can use and even need, it is primarily water and kvass (only preferably not carbonated), as well as various juices (best freshly squeezed). Regarding limitations, listen to your body and give it as much fluid as you need.
Additional recommendations on what to eat after a workout
If you want the training to build upmuscle mass gave the maximum results, then immediately after its completion it is recommended to drink a good protein shake or a protein-carbohydrate mixture - a geyner. Gainer, by the way, will be very useful for those athletes and other people who conduct endurance training. What does a cocktail give? First of all, the process of protein synthesis is significantly accelerated in the body (2-3 times in comparison with the usual diet). And the second important advantage is that after taking a protein cocktail or a geyner, the recovery of muscle tissue is significantly improved.