When visiting the pool, there can be different purposes. One wants to lose weight, the other wants to increase the volume of muscles, someone just swims for the sake of health. Nutrition also depends on what the goal is.
Meals before a workout in the pool should be selected not only in terms of calories, but also balanced in terms of the ratio of proteins, fats and carbohydrates. The optimal calorie intake is 300 kcal for men and 200 kcal for women. The serving size should be equal to the size of your usual breakfast.
2-3 hours after the pool, you can eat as usual.
If the workout takes place in the evening, then you can eat after it, but in moderation. For example, 100 grams of low-fat cottage cheese.
Workout goals and meal times
If the goal is weight loss, then aerobic exercise is essential. In this case, it is better to go to the pool in the morning. This is associated with the most effective fat burning after sleep.
For such a workout, a glass of freshly squeezed juice in 2-3 hours is best suited. You can also drink a glass of very strong green tea or black coffee without additives in 30 minutes.
They will speed up the mobilization of fat from fat cells.
For the rest of the workout, eating 2-3 hours in advance is fine.
After exercise, your body continues to consume stored fat. That is why it is not recommended, there is the next hour or two.
For those who will not help overcome the feeling of severe hunger after swimming, you can use 0.5 liters of kefir no more than 1%, or eat a large apple.
For muscle recovery, post-workout meals should be rich in protein. Therefore, 1-2 hours after training, you can eat dietary protein foods.
It can be: low-fat cottage cheese, protein omelet, boiled chicken fillet, boiled squid meat, white fish fillet.
If the goal of your workout is to build muscle volume, this is strength training
Intense training breaks down muscle protein. To avoid depletion of muscle fibers, an additional source of trophism of muscle tissue is needed.
To do this, you need to replenish the protein supply 2, 5-1, 5 hours before such a workout and, of course, do not forget about the main source of energy - carbohydrates.
Foods containing complex carbohydrates are better suited: wholemeal bread, cereals, vegetables or proteins (legumes, meat, milk).
For the purpose of increasing strength, muscle growth, after training, you need to eat in the first 20 minutes. This is the so-called anabolic window for protein and carbohydrate intake.
The best are grape and cranberry juice. You can eat any fat-free carbohydrate food. This can be bread, jam, sugar, potatoes, rice, pasta, fruits or vegetables.
You also need to be loaded with proteins. Drinking a protein shake after your workout will triple your muscle protein synthesis.
If you follow these simple nutritional tips, your goal will certainly be achieved.
