How to eat before and after workouts
Food is fuel, and if you are an athlete, you’ll need a good fuel for the body. About the same as cars require gas to run, and BMW — premium oil.
But who to ask about the secrets, not the players. Six-foot guys who without stopping worn on the Playground and wasting energy in the martial arts. So, catch the tips with Steve Hess, the coach «Denver nuggets» worked with a team of more than 20 years. «A balanced and healthy eating before and after exercise will improve the athlete’s performance, accelerate recovery and facilitate recovery,» says Hess.
Objective: You are encouraged to eat foods that provide enough energy to moisturize the skin and reduce the level of stress, which falls on the long-suffering stomach. You can, of course, moisturize the skin with cucumber mask, and the stomach to calm down, «Mezim», but something we haven’t seen LeBron like this.
What and how to eat: the Chicken which has been skinned, bones pulled out. Sounds creepy, but not without. Best suited for grilled chicken Breasts with a side dish of brown rice. And then fruit. Chicken is the basis of all sports diets. It contains a lot of protein to keep you in shape. But not so much that your stomach twisted in painful strivings. Brown rice is a complex carbohydrate with a low glycemic index and the main source of energy, which will gradually break down during the workout (deadlift). The fruit is super-moisturizer that everything else delivers a loading dose of sugar, vitamins, antioxidants and minerals.
Carbohydrate-protein and fruit trio — a perfect pre-workout. But the full effect can only be achieved if there is quality products. Alas, they often cost a pretty penny. The whole-wheat bread (source of nutritious carbohydrates for sustained energy), almond oil (enough protein to quell hunger with less saturated fat than any other oil), and organic fruit jams with no added sugar — expensive but useful.
Categorically: chicken wings, fries, burgers — all need to be thrown away. Fried foods cause poor digestion, stomach pain, reduced readiness, and contribute to inflammation.
After a workout
Goal: after all the energy drained out of you as Voronezh drainage in case of flooding, you need to recover. Therefore, we need food that helps restore soft tissue and the whole body, and reduces inflammation throughout the body. And within the first half hour, for more efficient recovery, it would be nice to take in amino acid metabolism because it is necessary to keep normal.
What and how to eat: salmon (grilled, not fried in butter and breaded with breadcrumbs), dark green steamed vegetables. Salmon is an epic source of protein that nourishes the body with essential fats for optimal recovery post workout. Dark green vegetables such as broccoli, cabbage, Chinese cabbage, spinach Superfoods. They smoke with vitamins, calcium, beta-carotene, iron, potassium and protein. All these components optimally to restore and regenerate the body. Eat them raw in a salad, or cook it for a couple, and dress with olive oil.
You can grab a protein shake that contains 38g of protein and 20 grams of carbohydrates (plus it tastes like a chocolate milkshake, so everybody wins).
Absolutely not: again, stay away from pizza, chicken wings, whole roasted. Desserts and sugar should also be avoided. Of course, they can generate quick energy, but it moves too fast. If you don’t want to destroy the fruits of hours of training in the gym, think about what you eat.
And how can we not sad to say it, but… you need to give up alcohol. In fact, he destroys all that back-breaking labor was trained in the gym. First, the quality of sleep is drastically reduced. What you cut down, does not mean that it is useful for the body. But the effect on muscle resynthesis and an increase in General inflammation of the body been said hundreds of times.
Bottom line, if you want the results of your training was not in vain — eat correctly.