- You should eat immediately after a workout, preferably in the first 20 minutes. If you abstain from food within 2 hours after training, then the training is meaningless - as a result nothing trains a little sogesa fat and all, but the increase in strength, muscle density, harmony and metabolic rate will not.
In the first 20 minutes after a workout in the body open so-called post-workout (anabolic) window for consumption of proteins and carbohydrates (but not fats). All that will be eaten during this period, will go on muscle recovery and increase muscle mass, any calorie from food will not go to fat. This is very important.
Carbohydrates after a workout is better to consume in liquid form from simple, high-glycemic sources. You need to have a sharp rise in the level of insulin with its anabolic and anti-catabolic (helps build lean muscle tissue) properties. The best are cranberry and grape juice, because they have a high ratio of glucose to fructose.
- Consume approximately 1 gram of carbohydrates from juice per kilogram of ideal weight. A glass of grape juice contains 38 grams of carbohydrates (155 calories) and a glass of cranberry - 31G of carbohydrates (115 kcal). You can also eat any carbohydrate food, containing no fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after training, you need to boot proteins. Preferably in the form of protein drink from powder. In this way, protein synthesis in the muscles after a workout will increase 3 fold (compared to fasting). So take a bottle with a cocktail of protein powder and juice if you exercise outside the house, and drink all at once, as soon as you stop training.
The amount of protein from the powder should be 0.55 g per kilogram of ideal weight. If you can’t drink protein shakes, for whatever reasons, rely on egg whites. If you have the opportunity to eat within the hour after a workout, then choose any protein write, calculate just the right amount of protein. Your dose of protein can be calculated very simply: it has to fit in the palm of your hand.
Since food after exercise there is only one important goal - to quickly and effectively contribute to muscle mass gain, some fat in this meal should not contain any at all. The fat will slow the absorption of sugars and proteins from the stomach into the blood.
- Protein foods should be lean, ie if the chicken - the Breasts, not the legs. If eggs, only proteins. Beef and pork should be avoided, as they are always very fatty, prefer veal. You should also be careful with cheese, milk, yoghurts and cheese as a rule, they contain not less than 5% fat. The only exception is oily fish (not fried!). It can and should be there as often as possible.
- After a workout, within two hours, it is desirable to exclude anything that contains caffeine: coffee, tea, cocoa and all chocolate (even protein powder with chocolate flavor). The fact that the caffeine interferes with insulin operation and thus prevents your body restart glycogen in muscle and liver and are protein for muscle repair. So if you traceroutes in the morning, bear 2 hours, and then drink real strong coffee. Cup of coffee pre-workout needs to help you stay awake and energetic. If you absolutely can’t give up coffee or tea, choose their deifinition counterparts.
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