The question of the power supply system in the presence of physical activity is quite acute. How to eat right, what diet to choose, how long should elapse from the end of the workout to the meal - these factors affect the final result.
What to eat before training?
In professional sports dietetics, there is a concept of carbohydrate loading. Eat a small amount of carbohydrates about an hour before starting your workout. Carbohydrates can be grain breads, sandwiches, fruits, or juice. If you are going to lose weight, exercise in the morning, it is very important to understand that burning fat on an empty stomach is completely futile. The body needs a little fuel to start all important processes.
There is an alternative opinion according to which two or two and a half hours before training, you need to eat a little fat or protein. By the time you start training, all the food should be digested, which will give you the strength to exercise. This option is suitable for those who regularly and properly eat during the day in such a way that pauses between meals are no more than five hours. Carbohydrate loading in a situation with regular meals is considered an emergency option in case the regimen is out of order and you have not eaten for a long time.
The only type of load that requires an empty stomach is yoga, almost all instructors believe that you need to do this type of load in the morning without having breakfast, otherwise discomfort may appear. If you cannot concentrate on yoga without breakfast, limit yourself to a glass of tea or dilute freshly squeezed juice with water.
You shouldn't eat during training. The only sport that allows you to reinforce yourself in the process, and even requires it, is an impressive distance race. Carbohydrate supplements replenish the body's energy resources.
What to eat after training?
Proper post-workout nutrition depends on the type of exercise. If you are a fan of cardio training, your main task may be to replenish glycogen stores or stored carbohydrates. You use up its reserves before you start to use up fatty tissue. If glycogen is not restored after such a workout, it will slow down metabolic processes, and you will be less resilient for a while. So after a run or other cardio workout, it's best to have a smoothie, milkshake, or fruit. This is best done fifteen minutes after the end of the class.
Consult a professional for the perfect workout program. A well-chosen exercise and nutrition system works wonders.
If you are doing strength training to strengthen muscles or build mass, then within two hours after training, you should eat something with a lot of protein. Lean meat, cottage cheese, poultry, fish, or a protein shake will do.
