In the aspiration to lose weight and find the beautiful pumped-up body the people visit gyms, but not always occupations yield desirable result. That weight loss and creation of a beautiful body took place most effectively, trainings surely combine with healthy nutrition. In this article features of the consumption of food are considered during visit of gym and also the general rules of healthy food.
Whether it is possible to eat after the training at weight loss
When the training comes to an end, the body feeling physical fatigue needs recuperation and completion of an organism nutrients. Such condition of an organism provides effective burning of fat deposits and also accelerates catabolic processes.
Start of catabolic processes is carried out under the influence of a stress (in this case — trainings) and provokes an organism to burn stocks in the form of proteinaceous fabrics (muscles, immune fabric) or subcutaneous fat. As a result even after the termination of loadings in gym the organism continues certain time to burn fat deposits even more effectively, than in the course of the occupations.
It is important! If is not after the training, it is possible to gain negative effect in the form of delay of growth of muscles therefore it will be heavier to construct a well-muscled beautiful body.
But if meal is carried out right after physical activities, the body will have resources for providing itself with additional energy and there will be a slowing down of catabolic processes that will cause the termination of burning of fat deposits. Thus, is at once upon termination of occupations in gym if you want to lose weight — it is impossible. Often people with an excess weight initially dump kilograms, and then start accumulation of muscle bulk. At this stage the meal right after the training is obligatory.
When after the training it is possible to eat
Not to slow down process of combustion of fat, it is recommended to postpone meal for 1–2 hours after the training. During this time catabolic processes in an organism properly will manage to disperse and return to normal. To maintain a big pause between trainings and is not necessary meal as then can there will be a failure, and you use more, than it is necessary for you at the moment.
Important! It is possible to drink water in unlimited number, but it is better in 30 minutes after the training. It is also possible to make independently berry fruit drink without sugar and to drink as an alternative to clear water.
However, if you feel strong feeling of hunger after sports activities and cannot hold on the specified time without food, it is possible to eat a half of a portion from that that it is put to you in 2 hours. It is worth remembering that the 2-one-hour break can be maintained only in case you do not seek to bring muscles into a tone or to increase them, and your purpose — only weight loss.
It is possible to receive qualitative muscles and small effect of combustion of fat (at healthy nutrition and regular trainings you will surely lose weight, but not so quickly) due to consumption of proteinaceous and carbohydrate food the first 45 minutes after sports.
At this time the organism needs to provide fast carbohydrates and proteins which will allow to fill a carbohydrate window and to quickly fill the shortage of glucose and the glycogen necessary for restoration of muscle tissue. The question whether it is necessary to eat right after the training interests many or it is better to wait some time. It is better to eat in 15 minutes when the normal warm rhythm is established, and breath will come to an order.
After the evening training it is necessary to eat food so that to a dream it managed to be digested, that is not later, than in 2–3 hours. It needs to be considered correctly to distribute time: after the training to wait for 30 minutes (for extension of muscles) or not less than 1 hour (for fast weight loss), then — the easy dinner and 2 hours not to go to bed.
Learn how to eat before a training to lose weight.
Meal after the training for weight loss
Food which will come to an organism after physical activity has to be qualitative and with maintaining the principle of healthy nutrition. Let's consider products which it is possible and it is impossible to eat during this period.
What can be eaten
Carry such to proteinaceous products which can be used:
- chicken fillet or turkeys;
- rabbit flesh (light meat);
- squids;
- fillet of white fish;
- cottage cheese with the minimum content of fats;
- kefir with the minimum content of fats;
- omelet from proteins;
- protein cocktail.
Vegetables for effective weight loss in the first are frequent after the training:
- cucumber;
- any greens;
- celery;
- tomato;
- paprika;
- garden radish;
- white cabbage;
- vegetable marrow;
- green sour apple.
Products which need to be subjected to heat treatment can be welded or steamed.
Read also how to lose weight by means of starvation.
What cannot be eaten
It is forbidden to eat:
- red meat and fish;
- fruit and juice from them;
- sacchariferous products;
- coffee and tea;
- dairy products;
- yolks;
- kakaosoderzhashchy products;
- potatoes;
- fat-containing products.
Proper correlation I WATCH
After sports it is necessary not only to select correctly food, but also to observe a ratio I WATCH.
Depending on a type of a training the amount of the proteins and carbohydrates necessary for the use will differ:
- if you held a power training, then a ratio proteins/carbohydrates has to remain in a proportion of 60/40%;
- after the cardiotraining (cardiovascular machines, run) — on the contrary: proteins of 40%, carbohydrates of 60%.
Whether you know? Fundamentals of dietology and also the first tables of caloric content of products and division on I WATCH were developed by the American chemist Wilbur Olin Etuoter in 1869.
Fats should not be in a diet. At most, what it is possible to afford, are 3% of fats of all eaten food.
Daily diet according to contents I WATCH 40% of carbohydrates, 50% of proteins and 10% of fats for men will consist of 50% of carbohydrates, 40% of proteins and 10% of fats for women and also.
Rules of healthy food
Let's consider the basic rules of healthy food for effective weight loss and a set of muscle bulk:
- The diet has to be various and consist of vegetable and animal products.
- Meals need to be carried out strictly at the same time.
- In day it is necessary to do not less than 3 full meals and 2 having a snack.
- Well chew food, you do not hurry.
- With age the number of calories which are used by the person has to decrease (proteins keep in the same quantity, reducing fats and carbohydrates).
- Drink enough liquid in the form of clear water, at least 1.5-2 l a day.
- Surely use fermented milk products which well influence digestion and enrich an organism with necessary minerals.
- The diet has to contain only natural products. Avoid semi-finished products, products with transfats, flavoring additives, preservatives and dyes.
- Daily eat many fresh vegetables and the fruit containing cellulose necessary for an organism and vitamins.
- Give preference to vegetable oils — for example, are very useful linen, olive and sesame.
- Refuse fast carbohydrates which are in bakery products and sweets (apart from natural sweets on the basis of dried fruits, nuts, honey, etc.).
- Use the minimum quantity of salt, and instead of usual stone use sea, it is more useful.
- Food in the course of heat treatment it is better to cook, bake, steam it or to use a grill without oil addition.
We recommend to you to learn how to make smoothie for weight loss.
Example of the menu after the training for weight loss
After you were well trained, it is necessary to eat carbohydrate and proteinaceous set.
For example, it is possible to use such dishes:
- chicken steam cutlets (breast, onions, salt, egg white) and salad (cabbage, cucumber, fennel, salt) without oil;
- boiled squids and tomatoes salad (3–4 grades of tomatoes, onions, salt);
- skim cheese and green apple;
- proteinaceous steam omelet with greens and salad (a celery, a salad mix, a cucumber, cherry tomatoes, everything to spray lemon juice);
- vegetable marrows grills, pepper grill without oil and boiled chicken breast with lemon and honey sauce (lemon juice, honey, a drop of linseed oil, mix of ground pepper);
- boiled halibut, hake, cod (or any favourite white fish) and salad (cucumber, tomato, paprika, salad onions).
So, it is necessary to eat food after the training in certain periods, depending on the aims which you pursue.
Whether you know? It is very useful for people who adhere to healthy food to have green tea. Drink is capable to bring toxins out of an organism, and besides in green tea contains in 6 times more of useful substances, than in black.
Despite different time frames, the diet does not change and the principles of healthy nutrition have to remain. Only in that case it is possible to achieve desirable result.