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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Everyone knows that it is not recommended to eat before starting a workout. The standard time recommended by coaches is two hours before the start of the session. It is also not recommended to eat heavy meals. But the diet can change depending on how and for how long you are going to exercise.
Before training
Cardio only (44 minutes or less). For a light cardio workout, you should have a 50-100 calorie reserve of fast carbs so that your body has a source from which to draw strength, boost your metabolism, and force your body to burn excess fat.
That is, you can simply snack on a piece of dark chocolate and thus give your body the energy it needs. But you should not abuse this, since fast carbohydrates are very quickly absorbed by the body, and instead of the desired result, you will get even more extra pounds.
Cardio only (45 minutes or longer). If you are serious about jogging, you will need more energy - 100-150 calories. And this time it should not only be fast carbs, but also a longer and more reliable source of carbs. It is better to skip taking protein and postpone it for a snack after training.
Slow carbohydrates that would be nice to have a snack before training: apples, dried apricots, peaches, cherries, grapefruits, plums, oranges, pears, tomatoes. Slow carbs are also found in leafy greens, legumes, durum wheat pasta, avocados, squash, Brussels sprouts, onions, cauliflower, and broccoli.
Strength training (weight lifting). If you're heading to a gym for strength training, you can't get enough of a snack here. For a full workout, your body needs a minimum of 150-200 calories from fast carbs, plus the energy source that will keep you going for longer - slow carbs and lean protein.
The easiest source of lean protein is eggs! Also, lean protein is found in tofu, chicken breast, sea fish.
After workout
After training, it is recommended that you replenish your body with about 100-200 calories. The source of this energy should be fast carbohydrates and lean protein. In such a bundle, carbohydrates will help your body absorb the protein that muscles need after exercise. And it is advisable that you have a snack within 30 minutes after the end of the session for optimal results.
And of course, no one canceled special sports protein shakes. If you, of course, understand this or there is a trainer nearby who will select for you what is right for you.
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