In the process of increased muscle work, energy is consumed especially intensively. In the first two-thirds of an hour after physical activity, it is recommended to eat certain foods. The question of what to eat after a workout cannot be answered unequivocally. The diet will depend on the goal - what needs to be achieved as a result: increase the volume of muscles, improve their relief, lose weight... The diet of "jocks" and bodybuilders is significantly different.
Post-workout nutrition to increase muscle volume
People looking to achieve a muscular physique (without the need to lose weight) need protein foods, as well as fats, carbohydrates, fiber. During intense physical activity, the loss of energy storage is excessive. The greater the force effects on the muscle, the longer and more intense they are, the greater the "fuel" consumption. If not replenished, carbohydrate stores are depleted and protein is consumed. Since the goal of a different plan is to get bulk muscles, in no case should you allow feelings of hunger after exercise.
The menu must be selected especially carefully, giving preference only to healthy products and excluding all unnecessary ones. At the end of the workout, "insulin starvation" occurs in the muscles. This state requires replenishment of energy losses, namely, the supply of glucose. Then biochemical processes in muscle cells and throughout the body are normalized.
As you know, fasting, along with strenuous physical work, leads to weight loss. If you do not "feed" the body with useful substances, muscle proteins may be broken down, that is, the effect will be the opposite. Instead of excellent muscle mass, the trainee will receive muscle pain, severe fatigue and negative mood.
According to experts, the desire to build muscle should in no way be associated with hunger. But it is also not recommended to overeat, eat a lot of fatty foods, so fatty cream cakes, lard in large quantities immediately after class are unacceptable. The "pitching" must have a certain amount of fat in his body. This is a small layer that serves as an excellent source of energy during sports. Inadequate nutrition leads to a decrease in muscle size and an increase in fat. Thus, the body "stores up fuel" in case of hunger. Training will be ineffective.
Particular attention should be paid to foods that promote muscle building. To the exciting question of what you can eat after training, there is a definite answer - protein. Especially useful are such products containing it:
- beef meat (boiled, fried, baked);
- chicken breasts;
- chicken eggs (especially protein);
- fermented milk (milk, cottage cheese).
Professional athletes consume homemade cocktails based on chicken eggs. This requires 15 proteins and one yolk.
- buckwheat (porridge based on it);
- chocolate (black);
- bananas (in limited quantities);
- juices fresh.
It is not recommended to eat too voluminous food, hindering the digestion process and provoking the deposition of fat. Vegetable fiber is very useful for athletes and exercise lovers. It removes toxins, toxins from the body, has a beneficial effect on the process of the gastrointestinal tract. Foods that are rich in it:
- fresh vegetables;
- vegetable salads;
- fresh fruit;
- dried fruits.
Features of nutrition after fitness classes
A completely different approach to nutrition should be in people who work out in the gym, setting themselves the task of achieving relief body. In this case, any food that contributes to the accumulation of weight will be considered the worst evil. It is recommended to significantly reduce the amount of fats and carbohydrates in dishes. You need to cook food from products in which they are minimal or absent. But protein - a building block for muscles - must be present in the diet. After classes, you can drink a drink prepared on the basis of protein powder, it is allowed to combine it with fruit juices.
What do they eat after fitness:
- cereals - buckwheat, oatmeal, rice (in small quantities);
- berries, fruits, vegetables (preferably fresh);
- oatmeal cookies;
- boiled fish (small piece);
- white meat - boiled chicken (a little);
- kefir, fermented baked milk, low-fat cottage cheese, yogurt;
- ½ banana.
Adequate amount of protein, carbohydrates, minimal fat content in food will help to reduce weight and gain a slim, fit figure. In this case, the muscles will gradually build up, displacing the layer of fat.
What are athletes allowed to eat after bodybuilding?
The approach to the problem of nutrition of athletes engaged in relief "construction" of the body is especially difficult. This is a more laborious process than fitness. Muscle should be maximized in volume, and fat should be reduced until it disappears completely. That is, the fat layer, ideally, is not visually visible. At first, athletes gain muscle mass, then they are faced with the task of removing fat. Athletes call the second stage "drying" - this is the time of the greatest restrictions.
Foods from which weight is not gained, but they are useful for exercising:
- citrus fruits;
They contain a lot of vitamins, trace elements and fiber, which has a beneficial effect on health and sports performance. However, to maintain muscle volume and to increase them, you will definitely need protein and the right amount of carbohydrates, which are undeniably useful for replenishing energy.
The diet of such an athlete is different from the menu of people involved in other sports and setting themselves different goals. The selection of products depends on the stage of the class. If the muscles grow, the amount of food eaten is several times greater than during "drying".
Compared to other athletes, bodybuilders are largely self-limiting, but on the other hand, their diet is adequate to maintain muscle in proper shape. Approximately 30% of food is made up of fresh vegetables, fruits, berries, herbs. The same amount is given to cereals and bread. 15% are lactic acid products, 15% are peas, beans, beans, chicken eggs, soybeans, meat. Fatty and carbohydrate foods - 10% of the total diet.
Boiled and baked, not fried foods are mainly used. It is better not to add salt to them. Right after a workout, it is carbohydrate food (about 100 g of carbohydrates) that is useful, replenishing the supply of expended energy. The first twenty minutes after the end of the exercise is extremely important for the recovery process of the muscles. What is useful for this is:
- rice (not red);
- white bread;
Confectionery is permitted in minimum quantities. Athletes are allowed to eat high-quality natural honey, but not in high doses. You can also drink sugary juices at the end of your workouts.
Protein helps strengthen, repair and build muscles. The best sources of protein:
- beef (boiled, baked);
- chicken breast;
- chicken eggs;
- fermented milk products;
- fish (low-fat varieties).
Foods containing fiber are beneficial. For the next two hours after classes, experts do not recommend that bodybuilders consume coffee, tea, energy drinks, cocoa, and also eat chocolate. You should also refrain from fatty foods in order to avoid slowing down the process of assimilating protein and carbohydrates.
At a time when the athlete is experiencing the need to reduce the fat layer, the approach to the problem of nutrition will be different. Professional trainers generally do not advise eating during the "drying" in the first hours after classes. This is because fat is reduced by the need to break it down. Subsequently, you can eat a small amount of protein and carbohydrate foods. But in each case, an individual approach is required.
The quality of the result of sports training and the speed of its achievement depend on the correctness of the formation of the diet. Fasting is unacceptable; after classes, you must definitely sit down at the table and eat healthy meals in a relaxed atmosphere. This will provide the body with nutrients and allow the muscles to recover..