Eat within 30-60 minutes after training.Immediately after intense exercise, many people an appetite, and there is a danger of improper nutrition can negate all the benefits gained in the gym.
Experts in the field of sport from the USA announced the 5 most important rules of eating after a workout.
If you loaded yourself in the gym particularly hard, try to eat to restore energy as quickly as possible. The fact that physical activity exert a strong pressure on the muscles, joints and bones, so the body uses nutrients during training.
Food after exercise restores what you have lost, providing the materials necessary for recovery and healing. This diet is one of the main tools of building muscle mass.
Don’t focus on the proteins. It is well known that proteins are the main structural material of muscles, so they are important. But the perfect food after a workout should include good fats that are needed for healing muscles and joints, as well as many other nutritious foods that are sources of starch like sweet potato or beans.
Make no mistake in the calculations. Some people think that classes in the gym — it’s kind of an indulgence that allows you to eat any amount of food. But the body needs to get as much calories as burned at the gym. If you’re after training actively with the pizza, spaghetti with meat and tarts, no exercise will not protect you from excess weight and obesity.
Water balance. In the gym we heavily lose fluid through sweat, so we need to restore its volume. It is recommended to consume sports drinks rather than ordinary water during your workouts. They are specially designed to recover lost body electrolytes. Experts recommend to observe the rule of two cups of fluid two hours before exercise, another two cups 15 minutes prior to the start of classes, as well as half a Cup every 15 minutes during exercise. Follow the color of your urine — if you are well “wetted”, it should be transparent.
Less than alcohol. Moderate drinking is not harmful to your body, but after exercise should not drink alcohol — first, you need to eat. It is important to know that alcohol accelerates loss of muscle mass after exercise by as much as 40%. It also prevents muscle glycogen — a form of carbohydrate which provides energy to the muscles.