At visit of the pool there can be different purposes. One wants to lose weight, to increase another in volume of the muscle, someone just swims for the sake of health. Food also depends on what is pursued the aim.
Food before the training in the pool has to be picked up not only for caloric content, but also is balanced based on the ratio of proteins, fats and carbohydrates. Optimum caloric content of meal is 300 kcal for men and 200 kcal for women. The volume of the portion has to equal to the volume of the habitual breakfast. In 2-3 hours after the pool it is possible to eat in the habitual mode.
If the training takes place in the evening, then after it it is possible to eat, but is moderate. For example, 100 gr skim cheese.
Purposes of the training and time of meal
If the purpose ─ weight loss, then is necessary aerobic training. In this case it is better to go to the pool in the morning. It is connected with the greatest efficiency of combustion of fats after the dream. The glass of the drunk fresh juice in 2-3 hours best of all will be suitable for such training. It is also possible to drink in 30 minutes the glass of very strong green tea or black coffee without additives. They will accelerate mobilization of fat from fat cages.
Meal in 2-3 hours will be suitable for the rest of the time of trainings. After the training your organism continues consumption of the saved-up fats. For this reason it isn't recommended, there are next one or two hours. For those who won't help to overcome feeling of strong hunger after swimming it is possible to use 0.5 l of kefir no more than 1%, or to eat big apple. For recovery of muscles, food after the training has to be protein-rich. Therefore in 1-2 hours after the training it is possible to eat dietary proteinaceous products. It can be: skim cheese, proteinaceous omelet, boiled chicken fillet, boiled meat of the squid, fillet of white fish.
If the training purpose ─ accumulation of muscular volume, is the power training
Intensive trainings destroy the myoproteose. That there was no exhaustion of muscle fibers, the additional source traffic of muscle tissues is necessary. For this purpose it is necessary to fill up the reserve of proteins in 2.5-1.5 hours before such training and, of course, not to forget about the main source of energy – carbohydrates. Better the products containing complex carbohydrates will approach: bread of the rough grinding, porridge, vegetables or proteins (bean, meat, milk). For the purpose of increase in force, muscle gain, after the training it is necessary to eat the first 20 minutes. This, so-called, anabolic window for consumption of proteins and carbohydrates. As the best are considered grape and cranberry juice. It is possible to eat any carbohydrate food which isn't containing fat. It can be bread, jam, sugar, potatoes, rice, pasta, fruit or vegetables. It is also necessary to be loaded by proteins. Consumption of proteinaceous cocktail after the training will increase synthesis of protein in muscles by 3 times. If to follow this simple advice on food, the goal will be surely achieved.