Nutrition before and after training for weight loss: basic rules and nuances

Nutrition before and after training for weight loss: basic rules and nuances

Starting to play sports, people do not always know and realize the importance of nutrition. This is especially true for pre- and post-workout nutrition. If for men there are no special principles, then for women everything is different. Let's look in the workout blog on how to eat women with weight loss before and after exercise.

Nutrition before training

Nutrition before training depends on your regimen, that is, on the time of the training session.

• Fasting activities

Morning workout on an empty stomach is one of the most common ways to lose weight. It is believed that in this mode, fat deposits are burned faster, but still debate about the effectiveness of this method is still ongoing. Proponents of this method provide evidence that in the morning the stores of glycogen are running out, so the body will receive energy from adipose tissue. Opponents of this theory argue that exercise time in no way affects the rate of fat burning, and fasting can only destroy muscles.

Exercise in the morning on an empty stomach can people who have no health problems, and those who have a gym nearby or when classes are held at home. Still, morning fasting for a long time is not entirely beneficial for health and further weight loss. If you still decide to exercise on an empty stomach, that is, you accordingly do not need anything, it is recommended to just drink a glass of warm water.

Contraindications: training for muscle gain and high intensity, for example, crossfit; with health problems, especially with the cardiovascular system.

• Workout after a snack

This kind is suitable for those who do not like to eat hearty breakfast in the morning and for people who have contraindications for fasting. If you can’t do this, then you need to make yourself a carbohydrate snack 30 minutes before your workout. For example, a snack can be a glass of coffee with a banana or grapes, a whole grain bread sandwich with cheese, a carbohydrate bar or oatmeal cookies. Since this is a snack, then the portion should not be large, maximum 100 g. Such food will give you strength and energy.

Remember! If you are planning a high-intensity workout in the morning, then you should not make breakfast full and hearty, as this can lead to poor health, nausea and vomiting.

• Workout during the day

If the training session begins in the afternoon or in the evening, then the food in front of it should be saturated with slow carbohydrates. Meal should take place in about 2 hours. Slow carbohydrates include buckwheat, oatmeal or oatmeal, brown rice, quinoa, and others. When losing weight, it is better not to eat white rice, pasta, potatoes. You need to add protein to carbohydrates. The best options are egg whites, white fish, chicken, seafood.

Sometimes you can’t eat before training, then a carbohydrate snack can come to the rescue, the options of which were discussed above. But still try to plan your day, take food with you, then there will be no temptation to have sweet, harmful snacks on the go.

Important! Eating before class does not have to be completely protein, as protein will not give you the energy you need to exercise.

Food at the end of the workout

Nutrition after exercise is no less important than before exercise. But many do not know how to do it right. When losing weight, it is not advisable to eat immediately after training, it is better to drive home or eat no later than an hour after the end of the lesson. Meals should be balanced, contain proteins and carbohydrates. It is better to refuse fats. Such food will allow you to maintain muscle and part with extra pounds.

Post-Workout Meal Options:

• Protein shake in water or low fat milk. This is ideal for losing weight people.
• Low fat cottage cheese with fruits. Cottage cheese is a supplier of protein for muscles, and fruits will help them to nourish faster.
• Crispbread with protein omelet or boiled egg whites.
• A whole grain bread sandwich with boiled chicken and vegetables.

A full meal should be done after 2 hours. It will consist of complex carbohydrates, proteins and healthy fats. If your training took place in the morning on an empty stomach, then a post-workout meal will be a full balanced breakfast.

What can not be eaten after training?

Nutrition after training should be as clean and focused on muscle nutrition. In this regard, it is necessary to note the products that will inhibit this process.

1. Foods rich in fats. These include oily fish, nuts, vegetable oils, dairy products of high fat content. The fat contained in such products will interfere with the absorption of the necessary substances in the post-workout period.
2. Products containing caffeine. It interferes with the absorption of protein, which is so necessary for muscles after exercise.

Now you know how to eat properly before and after a training session to lose weight. Following these simple guidelines will allow you to get the body of your dreams. Do not forget to maintain a small calorie deficit and eliminate harmful foods from the diet. They not only prevent you from achieving the desired result, but can also cause serious harm to your health.