Food prior to a training and after, first of all, depends on your purposes therefore begin with the fact that be defined: whether you want to lose weight, or wish to gain weight (that is, to be pumped up). Despite of it is as well the principles of food which are applicable to both cases. Before a training and after we we will also begin with the adjacent principles of food.
Down with fats!
If you want to lose weight, by itself, it means splitting of fats. If you wish to gain muscle bulk, this also includes splitting of fats for creation of muscle tissue. That is, the basic purpose one is to get rid of fat.
For this purpose, your food in 2-3 hours before a training should not include some greasy food, otherwise during the occupations you will spend not the fat stocks but only that eaten. It will turn out that there is no effect of a training and you mark time.
Hungry stomach
The second adjacent principle is the ban on trainings with a hungry stomach. "the hungry stomach" is meant lack of any meal for the last eight hours expression. If you are engaged in the morning and did not get used to have breakfast at once, drink a glass of water – it will start metabolism. If you are engaged in the middle of the day or in the evening and you have no time for full meal in 2 hours prior to occupations, sports food before a training has to consist of full-fledged having a snack. What it has to be, we will sort further for each separate case.
Power training
Food before a power training has to provide your organism with proteins and carbohydrates, and it is necessary to do it directly in 20-30 minutes prior to the training. Your having a snack can consist of proteinaceous cocktail with easily acquired proteins and fruit. It will be enough for a 40-minute intensive training or for 90 minute occupations of average intensity.
After the power training in 30 minutes the proteinaceous and carbohydrate window opens. It means that your metabolism is at peak and if you not "throw firewood in a fire chamber", the organism will begin to burn calories from own muscles. And it – contradicts your purposes. After the power training again it is necessary to eat something from light proteins, for example: cottage cheese, proteinaceous cocktail. And also carbohydrates are bananas, small loafs, porridge. All this will not be postponed in the form of fat as the metabolism after the power training is very active and calories will go for growth and recovery of muscles.
Weight loss
Food before a training for weight loss a little what differs from food before power occupations. You can for half an hour prior to the training have a bite the same yogurt, proteinaceous cocktail, fruit or in the portion of porridge.
Quite another matter – food after classes for weight loss. If you want to lose weight, it automatically assumes that you have an excess fat weight, so, to an organism is what to burn and what to take calories from. For this reason after the training for weight loss, you should not eat within 1-2 hours. In this metabolic peak the organism will do for the sake of what you sweated in the hall – to grow thin, that is to utilize fat cages for satisfaction of own power requirements. At this time you can drink waters, and that, is a little.
And after the expiration of two hours, it is necessary to eat a moderate portion of proteins and carbohydrates in a proportion 4:1. From carbohydrates you have to choose slow polysaccharides – cereals, pasta from coarse flour, nuts, dried fruits, etc. And proteins have to be balanced and low-fat – sea fish, dietary meat, eggs.
Also as well as at a power training, and at occupations for weight loss it is not necessary to drink the drinks containing caffeine at once – coffee, tea, power engineering specialists. They interfere and break metabolism.
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