People who actively play sports for weight loss or for increase in muscle bulk have to pay special attention to the diet. At serious physical activities, necessary substances have to come to an organism. For this reason information how to eat at trainings properly to lose weight, will be as it is impossible by the way. It is important to notice that the daily menu in many respects depends on sport in which the person is engaged.
How to eat at trainings for weight loss properly – the general recommendations
When developing a food allowance it is necessary to consider the number of trainings, an operating mode and rest and also a condition of an organism. There are several main recommendations which nutritionists and sports trainers make:
- It is impossible to starve at all as even insignificant restriction in food can become the cause of exhaustion and from trainings it is possible not to expect results.
- If there is an opportunity, then by drawing up a diet it is worth addressing the nutritionist or the sports trainer. They will be able to give concrete advice taking into account personal parameters.
- Is it is necessary completely having concentrated on process that will allow to exclude overeating.
Understanding a subject how to eat at trainings to the girl and the guy properly, it is important to notice that it is necessary not only to pick up products, but also it is correct to process them. Experts recommend to cook, extinguish to bake or steam.
How to eat before a training and after it properly?
By drawing up the menu it is important to consider requirements of an organism before sports and after it. That the training took place effectively, it is necessary to receive a necessary charge of energy, and after to help an organism to be restored.
The main information how to eat before a training properly to lose weight:
- The menu has to contain the most part of carbohydrates which are the main sources of energy, and both for muscles, and for a brain.
- The quantity of fat has to be minimum and that it have to be useful products. For example, olive oil. It is important to notice that a large amount of harmful fats slows down digestion and causes weight in a stomach.
- It is worth including in the menu also proteins – the main sources of amino acids which are necessary for full muscle work.
- If the person plans to eat densely, then it has to be not later than two hours prior to a training, or food will not manage to be digested. Porridge or cottage cheese can be eaten for an hour before sports.
- Important council in a subject how to eat at trainings properly – not to feel hungry during performance of exercises, for half an hour prior to occupation it is necessary to drink green tea without sugar or 1 cup of milk.
Before a training it is possible to include in the menu: a portion of porridge and proteinaceous omelet, chicken breast and rice, low-fat meat and the baked potatoes.
The main information how to eat after the trainings properly to lose weight:
- If the purpose of sports activities consists in loss of excess weight, then during 2 h after the training it is better to eat nothing. In that case the organism will spend some time the saved-up fats.
- When the person trains for increase in muscular volume, it is necessary to eat something about the first 20 min. after the training to close a carbohydrate window. If not to make it, then the organism will destroy intentionally muscle fibers. It is the best of all to eat, something from plain carbohydrates and in the liquid state, for example, it is possible to drink grape juice.
- After the training the organism has to receive proteins surely. It can be protein cocktail, egg whites, fermented milk products or chicken breast.
It is not recommended after the training something is or to drink with caffeine as it does not give the chance normally to be restored to muscle fibers.
"