Availability of nutrition and sports helps to achieve the best results. A diet appropriate to the exercises should be followed. What do we eat before training and what comes after it, and how much water should we drink?
Nutrition and sports: two sides of the same coin
Nutrition and exercise To achieve the best results, we need to follow a diet appropriate to our exercise.
Many people feel frustrated by the fact that after they decided to do physical activity in an orderly manner, they failed to lose weight, and even that their weight began to increase.
Indeed, this is a terrible feeling, when we invest the effort and the results we hope will not be achieved. The thoughts of abandoning our sporting project rise immediately, and of course, it is accompanied by despair.
Don’t let these thoughts control you, because nutrition and physical activity are important for both weight loss and overall health. As for the results, it is important to realize that the exercise of physical activity must be accompanied by an appropriate diet, because the slim and slim appearance with a low fat percentage is the result of 30% physical activity and 70% correct nutrition.
Although 30% seem to be few, the importance of physical activity remains high, with studies indicating that the likelihood of maintaining a correct weight for a period of time is much less without exercising.
How can we fit nutrition and sports with our training program?
First, by properly organizing and arranging the diet and activity during the day. Here are some general guidelines that you can rely on in your daily routine. It forms the basis for achieving health and health outcomes for you. You can also meet a qualified nutritionist and sports expert.
Training in the early morning hours:
You wake up in the morning after a long fast during sleep, so your blood sugar levels are low.
Even if you are getting up early and love exercising early in the morning, eat simple carbohydrates, such as fresh or dried fruit, and a teaspoon of honey or jam before training.
If you want to burn fat while exercising, you must supply the body with available carbohydrates. These carbohydrates quickly degrade and give you energy for activity.
If you don’t eat, know that you are at risk for the breakdown of muscle mass, because the levels of sugar at the time of training decrease more, the body must provide sugar for the muscles, the brain and the heart and thus break down the rules of protein (which build the muscles in the body).
If the training is an hour and a half to two hours after the waking time, you can eat a slice of bread with honey or jam (an advantage for a “paste” that contains carbohydrates) or an energy snack.
After training: Immediately after training, you should eat a balanced meal that contains carbohydrates, such as whole wheat / rye with protein, such as cheese / eggs / tuna and vegetables. Another option is cereal with milk or oat porridge based on milk.
Many people prefer training after work, in the afternoon or evening.
Before training: In order to reach for training with high energy and high physical preparation, it is preferable to finish lunch about three hours before starting training. You should eat a meal consisting of carbohydrates, preferably complex carbohydrates, such as pasta / rice / quinoa / bulgur, as well as protein like meat / fish / tofu, along with vegetables. This is the meal that requires time to break down, at least 3 hours.
Many people eat a large meal and train and think that training burns calories from a meal, which is a mistake. At the time of training, the body blocks most of the blood flow to the muscles and heart. Food stays in the stomach and intestines (not a pleasant feeling for those who experience this). Therefore, a large meal should be taken after training and not before.
Training in the late evening hours:
Before training: If the training is carried out 2-3 hours after lunch you do not need to eat, but if there is more than three hours, you can eat fresh or dried fruits or a light energy meal, not high in fiber, about 10 – 15 minutes Before training, to balance the levels of sugar in the body and allow the burning of maximum fat during training. This recommendation should be considered every time again, because lunch changes, and everyone digests food at a different speed.
Also, be sure to eat after training, even if the training took place in the evening hours. Because sugar levels drop during training time, the body is in a state of stress. If we do not eat after training, sugar levels will remain low, so the body begins to break down protein bases. It is recommended after training to eat large meals, because the food is directed to the muscles, and does not turn into fat (if we eat the right amounts).
After training: The recommended meal is whole wheat bread / rye (a source of complex carbohydrates), and add protein like eggs / tuna / cheese with the addition of vegetables. Since you can eat two meals cooked daily, dinner can be the same as lunch.
Continuous training or two during the day:
If there are two exercises, such as aerobics / spinning / running lessons, and then lifting weights, the carbohydrates that are available should be addressed when switching between the two exercises. Such carbohydrates are found in fresh or dried fruit or a light energy meal. Adding this sugar helps you burn fat during the second training.
In long workouts: Every hour of exercise, you should eat a carbohydrate meal, or alternatively drink a pint of stress-equal drink.
How much water should we drink?
You must weigh yourselves before and after training, and the weight gap is the sum of the fluids that you have lost, i.e. half a kilogram is the difference between exercises, you need to drink half a liter of water.