2024 Author: Brian Parson | [email protected]. Last modified: 2023-12-17 15:02
Everyone knows that athletes need to plan not only their training, but also the time for food and snacks, very carefully to achieve their goals. You try to do 30-60 minutes of exercise most days of the week. You need to be careful about what you eat before and after a workout.
If you are on a healthy diet with enough calories to maintain a level of activity, you can probably rely on your own appetite, energy levels and experience to tell you whether you should eat something before or after a workout. The basic rule here is: Find out what works best for you.
There are some signs to find out how your body works and what it needs to perform in the best way. The bottom line for healthy weight loss and fitness seems simple: You need to eat fewer calories than you expend, but no less than your body needs to work at its best.
The amount, timing and content of your pre- and post-workout meals or snacks can play an important role in energy levels during a workout, as well as when your body recovers from a workout and whether the calories you consume will be used as fuel or stored. as fat. Here's what you need to eat and drink to get the results you want.
Moderate exercisers will lose about a liter (4 glasses) of fluid per hour of exercise, so try to drink water soon after your workout to help the recovery process. If you sweat a lot, or the weather is hot and / or humid, think about yourself before and after a workout. Since profuse sweating also leads to loss of minerals and electrolytes, consider using a sports drink with electrolytes.
After a workout-meal or breakfast?
Just be careful not to fall into the very common trap of thinking that it is good not to eat anything. Many people are very hungry after a workout, which is why you eat more than you really need to, or choose foods that will not help your body. Eating too much is wrong because your body will store this food as fat instead of using it after a food workout to recharge and repair your muscles.
• Calories. Ideally, try to eat enough calories to equal 50% of the calories you burn during a workout. So if you burn about 600 calories during a workout, try eating 300 calories later.
• Carbohydrates. Approximately 60% of the calories you consume at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout to replace the muscle fuel (glycogen) you used and prepare for your next physical session. Moderate exercisers need about 30-40 grams of carbohydrates an hour after exercise, but those with a high intensity of training need about 50-60 grams for each hour they exercise.
If you have some of your favorite high-carb foods that are devoid of whole grains and fiber, which are often recommended as part of a healthy diet, this is a good time to eat them! Your body can digest refined carbohydrates faster right now.
• Protein. While carbohydrates are essential, it is also important to include high-quality post-workout protein in your meal or breakfast. This protein will stop your body from destroying muscle tissue for energy and begin the process of rebuilding and repairing your muscles. About 25% of the calories you consume after a workout should come from protein, which is about 10-15 grams for most people.
• Fat. Fat doesn't play a big role in post-workout recovery, and eating too much post-workout fat won't help control weight or fitness. Only 15% (or less) of post-workout calories should come from fat, which is less than 10 grams.
The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting for fuel to prepare for your next workout. Of course, eat light and non-stomachic foods. After 2 hours you can take something more solid.
If your time or schedule does not allow you to eat in this range, do not worry. Your body can replace muscle fuel in the next 24 hours. If you can, eat a smaller breakfast that contains carbs and protein after a workout as soon as possible. Fluids such as shakes or chocolate milk, and / or energy bars can be especially effective post-workout snacks.
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