Everyone does exercises to develop muscles or to keep themselves in fit or lose weight. But well-made exercises will bring less benefit without suitable food. To develop more muscles and not to gain weight, you need properly eat before and after a workout. It depends on the time of the day either it is morning or evening
What Should I Eat Before A Workout
To have more energy during the exercises you need to eat starch-containing products like corn,semolina, pasta durum wheat or rice. To make more muscle mass , food with protein will be a perfect choice, for example white meat. But this should be eaten 3 hours before training, to not cause discomfort. And of course, a great source of energy is water. You need to drink water during
and before training in small sips.
What Should I Eat After A Workout
First of all, you need to restore your water reserves. Food is recommended to take in half an hour after workout. It is the best time for an organism to digestible. The thing is that organism feels the urgency in a restoration of resources expended. That’s means that the digestibility of proteins and carbohydrates occurs 4 times faster, and in fat they will not be postponed due to shortages If you do strength training, trying to build muscle mass, then you need to eat food with a high protein content.
Most importantly, do not overeat after the sport, leave a feeling of mild hunger. Chicken fillet is the best solution because this type of meat contains a small amount of fat. If you do not want meat, then replace it with 2 eggs or fresh salmon. Do not deny yourself beans. Their fibers promote better work of the intestinal tract. Avoid foods that contain caffeine. It allotment insulin, which interferes with the movement of glycogen into the muscles.
The time of the day plays an important role too, either it is morning or night.
What To Eat After A Workout At Night
After workout at night, you should remember that soon you will go to sleep that is why you should not burden your body by consuming a large number of carbohydrates, it will cause producing a lot of insulin. Good for eating for a night will be buckwheat porridge, rice, curd and yogurt, seafood, cheese, herbal teas or rice with boiled chicken and salad, for better digestion. Also, you can make a protein shake, mixing it with milk. In addition, the protein can be mixed with kefir, if there is no milk or water. But if you want to keep yourself in fit, never eat after workout in night such products as pasta and semi-finished factory-made products, sausages, products all GMO products.
What To Eat After A Workout In The Morning
It should be understood that overnight the amount of sugar in the blood has greatly decreased when you woke up and haven’t eaten yet – you have little energy in your body. If you wake up and go to training hungry, you will feel how quickly you get tired. A lack of energy will force the body to train less intensively, or force fewer exercises and approaches. In the morning you have 30-40 minutes before exercise you can eat , for example, a banana with yogurt or tea with honey and cracker or a bar of muesli, i.e. something carbohydrate.But what about after? Of course, should not contain HIGH amount of fat, but it has to be satisfying because the breakfast is the main meal of the day. It can be porridge, fruit salad, some grape, cabbage salad, pancakes, maybe even a sandwich with butter or fried eggs.