I drink tea after meals before training, all s*****

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For many people, training is a mandatory procedure for getting rid of excess ballast or for building muscle mass, for acquiring a sculpted body, and just for pleasure and health. Whatever the goals or reasons, when exercising, it is important to know what you can eat before training and what not, when to eat and whether you can do fitness on an empty stomach.

It prepares the body for the upcoming daily stress. After eating, the body's energy levels, performance and endurance increase. Why does a person train? To burn excess fat and instead strengthen muscles and increase their mass.

With fasting and long pauses between meals, the body will defend itself - it will tend to accumulate fat.

Exercising on an empty stomach will reduce endurance, cause dizziness, fainting, and lead to injury.

If you eat little and do not eat before an intense workout, then what will be burned then?

Along with fat and muscle tissue! There will be no benefit from such training. If you didn’t manage to eat before training, then half an hour before training, you should eat an apple or a banana. You can not refuse light yogurt, fruit juice or smoothies. The main thing with a snack is not to allow a feeling of heaviness in the stomach and rely on your own strength.

Bananas are excluded from many diets, but before training, it is useful because it can replenish the body with rapidly absorbed fructose and glucose, potassium and magnesium.

Banana energy contributes to better muscle contraction and their rapid recovery after exercise.

This is especially important for beginners, who, after the very first workouts, may experience hypoglycemia - blood sugar drops sharply, which causes negative symptoms. This is due to the fact that the muscles can not yet accumulate glycogen (stored glucose) in the right amount for intensive training.

Some novice athletes on their way to the gym manage to have a snack with a sweet and tasty chocolate candy, ice cream or custard, a piece of Napoleon with buttercream, a cream-based dessert, lollipops, or a piece of honeycomb in the form of a candy. It is absolutely impossible to do this, since these products will not help to accumulate glycogen, but will only add excess fat. As for honey, its composition is rich, so it is enough for an athlete to eat 1-2 tsp per day. product.

Useful sweets, which contain easily digestible carbohydrates and other nutrients, andno excess fat. As a snack before training, you can eat a little: raisins, figs, dried apricots, dates, prunes, cottage cheese desserts (from low-fat cottage cheese), jelly.

It is allowed to diversify your menu with high-calorie foods: dried fruits, candied fruits and berries, fruit purees and juices, various jellies, jams and jams, marshmallows, marshmallows, marmalade, dark chocolate.

It should be borne in mind that overeating and the presence in the menu of products that irritate the mucous membrane of the stomach and intestines lead to gastrointestinal upset, lethargy and rapid fatigue. If the diet was heavy and high-calorie food, you can forget about active training for 3 hours.

When can you eat?

It is recommended to eat food 1-1.5 hours before the training and moisten the body well with liquid. The body loses a lot of water during any sports. Therefore, in the morning, 30-60 minutes before breakfast, you should drink a glass of clean water. It should be drunk before each meal and 1-1.5 after it.

How much and what to eat before training?

The nuances of a sports diet

The main source of energy before training are:

• carbohydrates;
• proteins;
• vegetable fats.

Carbohydrates to maintain blood sugar levels should be complex and have a low glycemic index. Fragrant buns, pastries and cakes should not be in the diet. They will be replaced for inspiration and energy by vegetables and fruits, berries and smoothies, oatmeal and brown rice, nuts and whole grain bread.

Useful and tasty. Soaking peeled rice overnight and then steaming it for 10 minutes makes a great pre-workout breakfast. If you soak green buckwheat, then in the morning you can eat it raw or steam it for 5-10 minutes in a double boiler.

Complex carbohydrates are found in durum wheat pasta and cereals. They should be included in the menu in the first half of the day so that the body can break them down by the end of the day.

Proteins are essential to prevent muscle breakdown and for their speedy recovery, as well as for weight loss. Proteins should be combined with carbohydrates.

To replenish the body with proteins - sources of amino acids involved in the construction of muscle fibers, you can eat:

• lean meat and poultry (without skin);
• seafood (low-fat fish, oysters, squid, mussels and shrimp);
• fat-free dairy products: yogurt, cottage cheese, cheese.

As an option, in the morning you can have breakfast with cottage cheese with berries or a banana, an omelet from two eggs with vegetables, poultry meat (150 g) with grain bread (100 g), low-fat fish with vegetable salad.

Fats contain fatty acids. They are necessary for the normalization of metabolic processes. Therefore, any vegetable oil should be added to salads, but not more than 2 tbsp. in a day.

For burning fat and losing weight?

Active and energetic girls and boys should definitely have breakfast, having previously drunk a glass of water with a few grains of sea salt and soda - 0.3 tsp 30-60 before meals.

Soda is needed for the following:

• replenishment with alkali and dilution of blood plasma and lymphoplasm;
• energy replenishment of lymphocytes - cells responsible for immunity;
• destruction of fungi and mold, poisons in the body;
• neutralization of acid and increase of alkaline reserves of the body;
• maintaining normal acid-base balance (pH - 7.35-7.47).

Sea salt contains many macro- and microelements: potassium and calcium, iodine and magnesium, bromine and chlorine, iron and zinc, silicon, copper and fluorine. The main thing is the following:

1. Salt is rich in chloride ions, which contribute to the production of hydrochloric acid, an important component of gastric juice. Drinking a glass of water removes waste gastric juice before breakfast. New gastric juice and fresh hydrochloric acid begin to be produced to process those foods that are to be eaten.
2. Sodium ions help to contract muscle fibers and transmit nerve impulses.
3. Sodium and potassium contribute to the acceleration of metabolic processes in the body.
4. Iodine regulates lipid and hormonal and metabolic processes.
5. Calcium and manganese strengthen the immune system.
6. Zinc protects the reproductive system.
7. Iron promotes the formation of new red blood cells in the blood.
8. Magnesium does not allow allergies.

To lose weight before training, you need light foods that the body can quickly digest: vegetables, poultry, boiled fish, smoothies with vegetables, fruit salad, muesli, a mix of dried fruits and nuts, yogurt and other dairy products.

Sample pre-workout menu:

• boiled or steamed chicken or turkey breast meat, a slice of coarse bread or boiled rice - 150 g;
• low-fat steamed steak, baked or steamed potatoes (2 pcs.);
• egg white omelette (3-4 pcs.) And oatmeal steamed overnight (200 g).

Cooking at home: 2 useful recipes before starting workouts:

For gaining muscle mass

you should enter 5-6 meals a day in small portions. Do not forget about a glass of water with salt and soda. Products - naturally fat-free and containing mono- or polyunsaturated fats, acids, fiber, trace elements and vitamins:

• beef, rabbit, veal, poultry;
• Fish and seafood;
• nuts, peanuts and legumes;
• eggs and cereals;
• whole wheat bread.

Those who like sweets will have to give up oatmeal with sweeteners and flavors, and corn syrup should not have a high content of sucrose and fructose. Alcohol is generally excluded. It is useful to drink cocktails from milk, protein, fruits: raspberries, bananas, nuts, chocolate and other fruits.

The egg belongs to the products of animal origin with the highest biological value: BC=1. It contains all the essential amino acids.

The egg, as the most affordable universal food, is very important for the muscle building process: it accelerates their growth. Every muscle has protein structures. happen them. To restore microtraumas, a highly biological protein is needed, i.e. with a complete amino acid profile so that the body absorbs more protein. This is why you need eggs in your diet.

The shell makes up 10% of the egg. Protein - 55%, yolk - 35%. The yolk contains all the fats and ½ of the total protein, most of the minerals and vitamins. Therefore, separating the protein from the yolk is a mistake.

As for cholesterol, it is contained in an egg in an amount of 184 mg. It has been proven that it cannot clog the walls of blood vessels and deposit itself in different areas of the body. Cholesterol itself does not directly affect the occurrence of heart disease. This role is assigned to saturated fats, which a person loads his stomach in addition to eggs. Saturated fats in an egg - 1.6 g, if you exclude harmful foods - bacon, sausage and toast with butter, then eating eggs will only benefit the athlete.

Before strength training

You need to choose food taking into account the characteristics of the body:

1. Slender (thin) athletes who are not naturally inclined to gain weight can eat foods with a lot of carbohydrates and proteins: buckwheat or rice, oatmeal or vegetables, meat, fish, eggs, cottage cheese and milk. Between the main meal - fruits, berries or juices from them, watermelons.
2. Athletes who tend to gain fat should include the same amount of carbohydrates and proteins in the mornings and afternoons, but exclude sugary and fatty foods. In the evening, you can eat dietary protein foods: low-fat cottage cheese, eggs, chicken breasts, vegetable salads and fruits.

For strength training, the body will need energy in large quantities, and it is taken from foods with carbohydrates.

Light breakfasts of oatmeal or buckwheat and fruits, cocoa or juice can be eaten an hour before training, and after a full meal, at least 2 hours should pass.

Immediately after training, carbohydrates are also needed for the body. The time spent on changing clothes and taking a shower and on a short rest is enough to restore the pulse and normalize blood circulation. After that, you can restore the expended energy with fruits or buckwheat porridge. After that, the body will need protein for muscle repair and growth.

If the training takes place in the morning, breakfast may consist of the following dishes:

• oatmeal with protein powder (1 tbsp) or oatmeal with grapefruit;
• 2-egg omelette, pepper and mushroom salad;
• turkey fillet (100 g), vegetables wrapped in a cabbage leaf: pieces of purple onion, red pepper, tomatoes with a little mustard).

If you have to and, then instead of vegetables in a cabbage leaf, you can eat buckwheat porridge.

To pump up muscles, girls and men must definitely include buckwheat in their diet. This natural product belongs to the correct carbohydrates and does not cause an increase in blood sugar.

The list of useful properties of the “queen of cereals” is long, but for athletes it is necessary for the following:

• lower plasma levels of bad cholesterol;
• due to routine - lowering high blood pressure;
• exclusion of hypoglycemia, delays the decrease in blood sugar;
• use as a diet food due to the high content of antioxidants and due to the lack of gluten;
• prevent constipation and accelerate the movement of food through the intestines;
• replenishment of the body with B vitamins, minerals, especially iron, copper and magnesium. Copper promotes the synthesis of red blood cells, while magnesium relaxes the blood vessels leading to the brain.

If the workout takes place in the evening, then combine foods with carbohydrates and proteins. For example:

1. Before training, fish is added to buckwheat porridge or to an egg white omelette - milk and an apple. Immediately after training, eat a couple of bananas or oatmeal with nutritious drinks and low-fat cottage cheese (200 g).
2. Pre workout - baked chicken (150 g), sweet potatoes and broccoli. After training - cottage cheese (1/2 pack) and fruits: melon or ½ cup of berries, banana.

Before training with "drying"

an hour before class, it is necessary to provide the body with "fuel"

You need to follow the basic rules:

• never start abruptly, but extend the gradual decrease in carbohydrates to a minimum, and the increase in proteins to a maximum for 2-3 weeks;
• during the first drying period (4-6 weeks), a low-carbohydrate diet is used, while the protein should be 50-60%, fat - 20%, carbohydrates - 20-30%;
• during the second drying period, a carbohydrate-free diet is followed, protein rises to 80%, fats - up to 15-20%, carbohydrates are allowed up to 5%. The duration of this period depends on the health of the athlete;
• during the third period, they adhere to a carbohydrate-free diet + “drain” water. At the same time, there are mainly proteins in the diet, a minimum of fats, and distillate from the liquid. With good health, you can hold out for one week. You can eat chicken breasts, low-fat cottage cheese, minimize fresh fruits and vegetables.

A little about the benefits of cottage cheese and cheese

Cottage cheese is best to eat before and after training. Protein (18 g - in 100 g of the product) in it can be completely absorbed in 3 hours, and it will give energy for 5 hours.

Cottage cheese will replenish the blood with vitamins of groups B, C, PP and trace elements: potassium, iron, phosphorus, zinc.

When gaining mass, nutritionists advise including more fatty cheeses (9%) for snacks and after training. Cheeses with low fat content are suitable. They should be consumed 2 times a day: in the morning or during a snack: put a piece of cheese (up to 100 g) on ​​a slice of whole grain bread (100 g), add boiled quail eggs (4-5) and close this yummy with a lettuce leaf.

Such snacks are both useful and will not spoil the figure, and will keep it in good shape!

Is coffee and tea good for an athlete?

Many are accustomed to drinking coffee or tea in the morning, without thinking about whether there is any benefit or harm from their use. Both coffee and tea have caffeine. According to some studies, coffee has more caffeine, according to others, on the contrary, black tea has more caffeine. It is able to excite the nervous system and stimulate the production of adrenaline. Therefore, cheerfulness and ... a stress hormone appear, which increases pressure and aggressiveness. The body during this period is in a state of euphoria and is ready to counteract aggression.

The caffeine in coffee has a short-term effect on the body, but has a more powerful effect than tea. But in tea, caffeine is absorbed by the body more slowly due to phenolic compounds. Green tea has more of them than black tea. Therefore, green tea is more conducive to the absorption of vitamin C by the body, which is necessary for building muscle mass. Green tea also promotes fat burning, especially during the drying period, due to the antioxidant epigallocatechin gallate.

In the morning, tea or coffee will not add health to an athlete, especially on an empty stomach. They dilute saliva and worsen digestion. Coffee increases the acidity of the stomach. Therefore, it is better to drink it with milk. Tea with milk is also healthier. For bodybuilders, it is preferable to drink green tea before training and during drying. You can alternate green and black tea. Coffee is allowed on the menu, but only before short workouts - up to 60 minutes.

What not to eat before a workout

You can not eat foods that contribute to the deposition of fat:

• such delicious but useless fast foods;
• innovations from dough stuffed with meat, including manti and dumplings;
• sweet and fragrant cakes and pastries, rolls, buns and white bread, cookies and sweets;
• meat rolls, smoked and boiled sausages and sausages;
• fatty meat and fish, bacon, smoked: bird wings and thighs, pork undercut;
• noodles, puree and instant soup;
• various salty paraphernalia: popcorn and chips;
• salty and fried foods, fatty additives and sauces, mayonnaise and canned food.

Proper nutrition before training contributes to the endurance of the muscular system and its rapid recovery. Products with the right content of proteins, fats and carbohydrates will help you use physical exercises for the benefit of the body at 100%. You need to cook food in advance so that you can eat right and on time, and not come to the gym on an empty stomach or intercept harmful foods along the way - this will reduce all efforts to zero.

L carnitine - harm, reviews, how to take:

- the best prevention of excess weight. You can go on diets, but at the same time lose only muscle mass, or you can spend an hour every day in the gym or in the pool, and soon you will say goodbye to fat. This is explained by the fact that every 7,000 kcal is 1 kilogram of weight, and if calorie expenditure is less than their consumption, be prepared to get better. A logical question comes to mind: and if you don’t eat at all, then how much is possible? The average weight loss after a day of water fasting is about 1 kg, but after 10 days you can only lose consciousness, but the kilograms will not go anywhere. Cruel diets and hunger slow down the metabolism, and, accordingly, the body will use less energy. Having dealt a little with metabolism, we see that the best option for improving the body is a healthy diet.

After working out according to your program in the gym and returning home, there is a completely expected and healthy feeling of hunger. If you are worried that by eating something after a hard workout, you will gain back what you threw off, then you should not think about it. In the same way, it is not worth satisfying your hunger with the first thing that comes to hand. If you have a serious goal to lose fat or build muscle, then you need to be equally serious about what you eat. In order to get the maximum effect from your workout, you need to saturate yourself with calories with the right combination of proteins and carbohydrates. What should be avoided after a workout is junk food with fats and sugar.

As for proteins and carbohydrates, it should be noted here that they must be consumed within the next thirty minutes after you have worked out. During this period, there comes a time when you can choose foods with a relatively high glycemic index, that is, consume simple carbohydrates. This is necessary to activate muscle growth and recuperation. Carbohydrates are simply necessary for us for muscles, because if their balance is not replenished, then the destruction of muscle tissue will begin. As for proteins, it is recommended to drink a protein shake with a fast protein. In this case, the rate of protein synthesis increases by about three times, when compared with hunger after a workout.

If you are pursuing the goal of not gaining muscle mass, then the rules of nutrition change a little. In order to do after exercise, you must wait until the next meal for at least one hour. This is easily explained by the fact that with food intake energy is supplied, eliminating the need to expend one's own fats. The difference also lies in the fact that with the second option it is possible not to use a protein shake. It must be remembered that after physical training it is desirable to exclude everything that contains caffeine: coffee, cocoa, green tea and any chocolate bar. To see the picture of allowed food in more detail, let's take a look at what should also be discarded.

Raw and cooked vegetables

Why, it would seem? But it's actually very easy to explain why vegetables aren't a good post-workout meal. They contain a small amount of fat, which is a plus, but also a small amount of calories, which, accordingly, is a minus. With a lack of calories, it will not be possible to restore strength and maintain a healthy metabolism. In addition, vegetables do not have enough protein for such a case, and protein is needed after a workout.

salinity

After physical activity, you must deny yourself the use of various salty foods. Salty foods, such as chips, can lead to a drop in potassium. Potassium is a vital mineral for cellular functions throughout the body.

Sweets

Sadly, but sweets are also banned. However, this is not surprising. Milk chocolate and sweets, which are high in sugar and calories, are useless after-gym foods, as they contain nothing that could be useful to the body after a hard workout. Of course, dark chocolate (at least 70% cocoa) has beneficial antioxidants, but you should not eat it after hard work on the simulators.

Fast food or foods high in fat

It goes without saying that french fries and hamburgers will never do any good, not just after a workout. Of course, pizza and hot dogs will easily satisfy your appetite and give you more strength, but in this case, you will negate all those hard work in the gym. Fats only slow down digestion, and you need the exact opposite. So we declare fast food the number one enemy for, regardless of whether you have just been engaged or not.

After such a long list of prohibitions, the question arises: what can you eat after a workout?

This list will be shorter, but much more useful.

1) Protein food. The required amount of protein after a workout is approximately 20-30 g. After the gym, you can afford to eat an omelet with lean meat. Also allowed are cottage cheese, lean fish, poultry and boiled eggs.

2) Carbohydrate products. The required amount of carbohydrates is 70-100 g. Cereals are allowed: buckwheat, oatmeal, barley, wheat. You can also eat white rice or durum wheat pasta. In small quantities, you can honey and, of course, freshly squeezed juice, bananas and bread (bran).

Whatever your goal in the gym: weight gain or fat loss - remember that post-workout nutrition is just as important as the actual workout. And so that efforts are not in vain, balance your diet.

You have to not eat to lose weight - so many people still think so. To lose weight correctly, more reasonable young ladies believe that you need to play sports and ... do not eat, in the sense of eating on time and in moderation. Today we will tell you, before training, and once again we will talk with you why you still need to eat normally.

Why Pre-Workout Nutrition Is Necessary

Any exercise on an empty stomach will not be a joy, along with this, its effectiveness will significantly decrease, both in building muscle mass and in losing weight. And in this case, it doesn’t matter what you choose - dancing classes in a sports club, next to work, or a set of exercises for losing weight at home. In consultation with a trainer or doctor, your attention will immediately be drawn to the fact that always and all people must eat before physical exertion, it is only important to correctly understand exactly when and what to eat (since food immediately before active exercises, of course, will go to the body to the detriment).

So, if we really want to end up with a beautiful, slender, toned and strong body, then before training we lean on proteins and carbohydrates, trying to eliminate fats as much as possible. Carbohydrates will provide our brain and muscles with the energy necessary for exercise, and proteins will act as a source of amino acids for muscles. Fatty food is highly undesirable, as it quickly leads to a slowdown in absolutely all the digestive processes of our body, it is this kind of food on the eve of training that gives the body a feeling of heaviness, provokes belching and colic, and sometimes even nausea during training.

Sweet and fatty foods taken immediately before the workout itself are fraught with another danger. Eating like this triggers the release of insulin, which leads to a strong withdrawal of sugar from your circulatory system. This will be reflected for you in weakness, increased hunger, loss of concentration during training, severe irritation. And the most unpleasant thing is that the body will turn on the blocking of fat burning processes.

What to eat before training and how long before it

Options for optimal meals before sports:

- oatmeal and a light omelette on the water, or one apple;

- white meat (turkey or chicken breast) with a small portion of rice and diet bread;

- a little boiled potatoes and low-fat steak.

The main meal before training should take place a couple of hours before it starts. At the same time, a small portion of dense food (unsweetened and low-fat cottage cheese, a few tablespoons of porridge) can be eaten half an hour before you decide to devote yourself to sports.

What do you need to recharge if you are focusing on building muscle mass? If you want to focus on strength training or mean by sports, for example, jiu-jitsu training, then in addition to this food an hour or two before training, be sure to have a snack half an hour before it with a juicy pear or a large apple, drink fruit with a protein shake.

What kind of nutrition before training should we tell you.

What is the best drink before a workout?

The two most desirable pre-workout drinks are black coffee and strong green tea—all without sugar. They should be drunk half an hour before playing sports. Green tea and coffee lead to the mobilization of fat from fat cells - it will become an easy fuel for your body. More fat will go at the lowest consumption in the body of glucose, glycogen and amino acids. You will be active and alert, and you will be able to increase the intensity of your workout relatively easily.