Maintaining a healthy lifestyle is always a praise from others.
Power "to" exercise
A few hours before exercise should be included in eating proteins and carbohydrates. But with the fat will have to wait because of their high caloric content and the duration of digestion in the stomach. Proteins to carbohydrates on the other hand are the "fuel" for the body, soon to be exposed to physical stress. Before exercise is recommended to opt for a chicken breast with a coarse bread, omelette of proteins with oatmeal or steak with potatoes. Bulk food (big portion of salad or bowl of soup) better to eat for one or two hours before training, so she had time to digest and the stomach emptied. More dense foods (cereal or poltarelki curds) can eat for 30 minutes to an hour before the workout.
If you are training to build muscle, then eat one fruit of large sizes in 30 minutes before your workout with low Glycemic index (apples, pears, strawberries or any other berries) and wash down its protein drink (plain yogurt or kefir).
Food "after" trainingIt is advisable to consume food for 30 minutes after school. If you abstain from food for 2 hours after the end of exercise, it loses any sense - as a result of the body, nothing changes. Yes, a little body fat is burned, but the gains in strength, muscle mass, lean and metabolic rate will be. In the first 30 minutes after a workout in the body is open so-called anabolic window for the consumption of protein and carbohydrates. But in any case, not fat. All that will be eaten during this period will go to muscle recovery and muscle growth, not a single calorie of food will not go to fat. If you can eat for an hour after the workout, choose any protein foods. Your dose of protein foods can be defined very simply: it must fit on the palm of your hand. Since food after exercise there is only one important goal - to quickly and effectively to gain muscle mass, - the fat in the meal should not contain general. Fat intake will slow down carbohydrates and proteins from the stomach into the bloodstream. Protein foods must be lean, ie. E. if the chicken - the breast. If the eggs, then only the whites. You should also be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain not less than 5% fat.
After training, for two hours, it is desirable to exclude all that contains caffeine coffee, tea, cocoa and chocolate all (even protein powders with chocolate flavor). So if you exercise in the morning, 2:00 bear, and then drink a real strong coffee. A cup of coffee, drunk before exercise to help you stay alert and energetic. If you absolutely can not give up coffee or tea, look for their counterparts without caffeine.
- Do you know how to make coffee: 5 most common mistakes
- Boil the pasta as quickly and not wait for the water to boil