What is before and after workout?
What to eat before training:
First, try to feed your body with enough carbohydrates and proteins. Remember that carbohydrates provide our muscles with glycogen, which breaks down and turns into glucose. So we get energy, fuel for our body. Low carbohydrate content ultimately affects endurance, and this in turn - on the effectiveness of training.
Secondly, reduce fat intake - they are digested longer and can cause heaviness and drowsiness.
Thirdly, do not eat foods that you are not sure of; choose only what your body tolerates well.
I do not recommend playing sports on an empty stomach, as this entails a slowdown in metabolism. Fruits (such as, for example, ripe bananas) give a good charge of energy and are easily digested if they are not mixed with thermally processed food. The required amount of strength will be provided by a plate of oatmeal on vegetable milk 1–2 hours before a workout.
Photo posted by McKel Hill, MS, RD, Dietitian (@nutritionstripped)Dec 26 2015 at 2:05 PST
If you train in the afternoon, after work or study, do not neglect the afternoon tea. Otherwise, blood sugar levels may drop sharply during sports, and this will entail weakness and fatigue. An apple with nut paste, for example, or a loaf of low-fat hummus will be just right.
What to eat after training:
Yes, yes, there is, and not starve! For saturation, we need carbohydrates, proteins, fiber and healthy fats. The latter help to assimilate fat-soluble vitamins A, D, E, and K; therefore, they are necessary in the diet in order that the body does not have a deficiency of beneficial substances. And complex carbohydrates will restore the level of glycogen, which was consumed during exercise. Therefore, it is always a good idea to add sweet potatoes to your dish after workouts, for example. Do not forget about the protein needed for muscle recovery! The most pressing question that concerns girls who do not consume animal food: how much protein will be enough to recuperate? In fact, 10–20 g of vegetable protein. This amount is equivalent to a jar of red beans, 200 g of quinoa or 40 g of hemp seeds.Vegetable food is very diverse, and there are many hearty combinations for every taste.
Publication by Angela Liddon (@ohsheglows)Nov 10 2016 at 2:01 pst
These are the basic principles that I developed for myself and which I adhere to during the sport week. There is no need to count BJU (proteins, fats, carbohydrates), unless you are an athlete and do not prepare for competitions. The most important thing that I would like to convey to you is not to dwell on food before and after workouts. If during the day you eat fully and balancedly, then you have everything you need for your sports activities as well. Saturate your body with quality fuel and do not forget to have fun with food. Let your own experience be your guide in achieving an ideal balance. Most importantly, do not forget that dehydration is dangerous. Be sure that you drink enough water before, during and after each workout.
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