Nutrition before and after the workout

The caloric content of food before a workout should be as standard as on any other day. It is optimal to eat bulky food a few hours before training, so that it has time to digest as much as possible and the stomach is empty. More dense foods should be eaten one hour before the workout.

If the goal of the workout is to build muscle mass, then half an hour before it is recommended, eat a large fruit with a low glycemic number (pear, apple or berries in large quantities), and wash it all down with a protein shake.

In addition, it is optimal to drink a mug of strong green tea or coffee half an hour before exercising. This allows fat to be mobilized from the fat cells, and serve as fuel for the body. In this case, more fat and fewer amino acids will be burned during the workout. Thanks to coffee, fatigue will occur much later during the workout, which allows you to train more intensely. Of course, it is better not to consume anything immediately before the start of the workout, as active exercise distracts the body from digestion. As a last resort, you can drink a glass of milk.

What can I eat after the workout?

It is desirable to eat after a workout in the first half hour. If you do not eat anything after exercise for 2 hours, then the entire workout was in vain – the growth of muscle and strength will not be, also there will be no metabolic rate.

The first half hour after exercise is the anabolic window that needs to be filled with proteins and carbohydrates. Everything an athlete eats in this period of time will go to gain muscle mass and muscle recovery.

Carbohydrates are best consumed in liquid form. The most suitable option is a glass of grape or cranberry juice, because they contain a high ratio of glucose to fructose. Favorable carbohydrates should also include jam, bread, potatoes, vegetables, etc.

In addition to carbohydrates, the body should be loaded with proteins. This is best done in the form of a protein powder shake. Thus, the synthesis of protein after exercise in the muscles will accelerate by 3 times.

If you can eat, it is better to consume lean protein food – chicken breast, egg whites. It is better to refuse from pork and beef, as they always contain fat. The exception is fatty fish (never fried), which you should eat as often as possible.