Proper nutrition on days of physical activity
The key to successful weight loss is a balance between physical activity and proper nutrition. Following simple rules, you can forget about the debilitating hunger after training, not to the detriment of the figure.
For successful weight loss, it is extremely important not only to exercise, but also to observe a certain diet. Many fitness trainers advise you to refrain from eating for 3 hours after exercise, but this option is not optimal for everyone. For example, if you can only do sports in the evening, then, following the above advice, you can eat no earlier than 21.00-22.00 hours, which also does not contribute to maintaining a good figure.
So how do you properly organize the food in the days of physical activity (exercise)?
Before you make a physical activity and nutrition regime, it is important to set a goal. Depending on whether it is weight loss, building muscle mass, just keeping yourself in shape or something else, you should adhere to certain rules.
Let's look at an example of nutrition (combined with physical exercise) for the purpose of weight loss. Here the most important rules are as follows.
Nutrition before physical activity (training)
Eating 2-3 hours before training should be a normal meal. The ideal option is black bread, cereals (buckwheat, rice), as well as other complex carbohydrates in combination with protein products; eggs, fish or poultry meat.
If a full meal can not be organized 2-3 hours before exercise, you can have a snack 30-40 minutes before training. Then it is better to use other, lighter products, such as yogurt, cottage cheese, kefir. These foods are rich in protein and are digested fairly quickly.
A glass of freshly squeezed juice or fruit is a good addition that will give you strength and energy. Alternatively, you can drink a protein shake with fruit and cereals.
Tip: choose products based on individual needs and preferences. After eating, there should be no feeling of heaviness, but it is important that the meal gives enough strength for training. After physical activity, there should be a feeling of pleasant fatigue, but not a state of "squeezed lemon".
Nutrition during physical activity (training)
During fitness classes, you can drink clean water in small portions.
Nutrition after physical activity (training)
After physical activity, the body needs to replenish its energy reserves and restore its muscles. Fasting 2-3 hours after training is not only painful, but also wrong. However, you also need to eat wisely, so that the calories burned during the workout do not return during the evening meal.
To satisfy your hunger, restore your strength and not harm your figure, follow the rules:
- Eat protein foods – they are most valuable in terms of muscle recovery.
- Avoid fats and carbohydrates – they will only give the body a portion of extra calories.
The best option: cottage cheese, yogurt or protein shake for 20-30 minutes after exercise. This is especially suitable for those who go to bed relatively soon after training.
- If you have 4-5 hours of time between training and sleeping at night, then you can afford a more dense dinner: vegetables combined with poultry or fish.
- Make sure that the last meal does not leave a feeling of heaviness. It is not necessary to eat through force, as well as to starve. Depending on the situation, after a workout, you can arrange a very light snack or a more dense meal; listen to the signals of your body, but do not forget to choose the right foods rich in valuable nutrients, and not empty calories.
Those who prefer to do fitness in the daytime or in the morning, you can adhere to the above regime, with the difference that 1.5-2 hours after training, you need to switch to the usual diet for the rest of the day.