Even with regular training, you will not achieve a beautiful figure if you eat the wrong way. Any athlete knows exactly what and when he should eat. Hobbyists also need to have an idea of proper nutrition before and after training.
Post-workout nutritional myths
The most common myth is that if you eat it after exercise, the calories you lose will return. This is not true. Food, if it is correctly selected, will be completely spent on restoring energy, which means it will not be deposited in the form of fat.
The second myth is that you cannot drink water before and after training. On the contrary, it will help you recover and shed those extra pounds.
Post workout nutrition for weight loss
The choice of food depends on the type of sports activity. They are divided into two main types: aerobic and power loads.
Eating after aerobic exercise
During aerobics, jogging, zumba, etc. you are not putting too much stress on individual muscles. Before such exercises, in 30-40 minutes, you need to drink a glass of freshly squeezed juice or eat a nutritious fruit: an apple, a banana, a grapefruit.
What can you eat after exercise? At the end of the lesson, you need to eat both proteins and carbohydrates. Although many choose one thing. Remember that your food after such activities should be balanced more than ever. Poor food in this case is the wrong option. Carbohydrates restore glycogen, while protein prevents muscle breakdown. After exercise, your body should fully recover. Meals should be scheduled 30 minutes after class.
Your diet after aerobic exercise should look like this - 60% carbohydrates, 40% protein. Food should not be fatty and heavy, choose plant-based foods or low-calorie meat, and preferably fish. So you will continue to lose weight further without gaining extra pounds.
Nutrition for strength training
A girl who has already reached the desired weight, but is still unhappy with the elasticity of the figure, must make up a completely different diet for herself. When working with muscles, you need to consume protein after training, which is 60% protein and 40% carbohydrates. Eat steamed or boiled low-calorie fish prior to training. Or a vegetable salad about 30 minutes before your workout.
The meal should be 20 minutes after the end of the strength training. As in the first case, fatty foods are not recommended, dairy products in moderation are encouraged.
There are three basic rules to remember. First, after training, a meal is required. Second, if you eat half of your calories during your workout, you will continue to lose weight just as effectively. Third - watch the portion size, you should not overeat, even if the food is low in calories.
