Usually sports nutrition after training is to use after 20-30 minutes after the end of strength exercises, the food in which there is a large amount of carbohydrates and proteins. At this point, you can not eat the food in which fast carbohydrates are present.
During this period of time, special food is needed, which will restore muscles and activate their growth.
How to eat after exercise - carbohydrates
After exercise, it is best to eat simple carbohydrates and high glycemic sources. And all because you need to try to raise the level of insulin in the blood. Whatever one may say, but in order to understand how to eat properly after a workout to lose weight, you need to know that the body needs carbohydrates, which help to restore the energy expended. In the event that the body does not receive it, it begins to destroy the muscle tissue with the help of the catabolic process.
The amount of carbohydrates in the body after training should be from 60 to 100 g. All this can be obtained from the same products as:
- otrubnoy bread;
- White rice;
- oatmeal, buckwheat, wheat and pearl barley;
- macaroni from durum wheat;
- fresh juice;
- bananas.
Nutrition after training on drying - protein
Many professionals argue that the most excellent way of eating after exercise is naturally a protein shake, which contains a fast protein, which is enriched with BCAA. You can also use a small portion of the geyner. It is this element that is a valuable source of carbohydrates and protein.
The amount of protein per day after training should be about 20-30 g. The number of protein products that will help solve the problem of how to eat after a workout to lose weight, are:
- bird;
- lean fish (preferably steamed);
- low-fat meat;
- various protein dishes;
- cottage cheese;
- boiled eggs or scrambled eggs.
Nutrition after workouts for weight loss
In the event that the goal of training is weight loss, then, of course, everything changes. It is not recommended to eat anything after training for 2-3 hours. This is done so that, together with food, energy enters the body, which does not allow us to consume enough fat. In order to maintain muscle mass, it is best to use amino acids and protein after training BCAA .