All beginner workouts for weight loss, set serious goals. Therefore, they want to know in detail about how to properly supplement a good workout with optimal nutrition. Work on your body is the destiny of the strong in spirit, the weak are limited to diet and expect a miracle. However, if you chose this article for reading, then you are ready to work for the sake of ideal body contours.
The good news is that a figure resulting from a combination of diet and exercise will look better: there is less chance of sagging skin, more likely that bends of a beautiful shape will attract male attention. The bad news is that you have to train your whole life as long as you want to keep your figure. The number of workouts can be reduced, but nutrition will also have to be monitored all the time. What is it, proper nutrition after exercise?
Forget about not eating after exercise. After training, you can’t just eat , after training you need to. If you do not eat, the body will begin to destroy your muscles to get glucose. After training, a kind of “window” forms, the body tries to replenish the reserves of the spent reserve substance. Primarily muscle glycogen. In order to calm the body, you need to give it carbohydrates. But, firstly, it should be the “right” carbohydrates, that is, slow, and secondly, there should not be too many of them. Ideally in this regard, such a favorite dish of athletes as oatmeal on the water. 50 grams of dry oatmeal after cooking is a good portion of non-nutritious food. As for the quantity, you need to try so that you do not eat more than 160 kcal in an hour after training, and at least half should be carbohydrates.
Proper nutrition after exercise should exclude fats if possible for 6 hours after. A hungry person often wants fat, our brain is designed so that it is attracted to very fatty dishes, because after their use endogenous opiates are produced, a kind of internal drugs. Make yourself tolerate 6 hours after training, and then condemn the coveted pork chop, if you can't without it. However, too fatty foods are best excluded from the diet to improve weight loss results. There is no need to torture yourself if you eat everything spent in the form of fatty foods. People who torment themselves with loads, but do not follow a diet, achieve very modest results. And those who ignore proper nutrition after training, often 2-3 hours after training indulge in uncontrolled gluttony, forgetting about counting calories and all the torment during training.
A separate issue is drinking water after a workout. Can I drink after a workout? If the load was aerobic and lasted more than 30 minutes, you need to drink. And not only after training, but also during it too. If you trained in a hot room and sweated a lot, then you need to drink mineral water. The fact is that then the salts dissolved in body fluids are lost and refusal to replenish salt reserves can provoke seizures. Therefore, choose alkaline mineral waters for drinking , they are optimal for athletes.
Do I need to take a variety of protein mixtures? For amateur athletes, this is not necessary. Optimum nutrition after a workout for those who want to lose weight should not include weight gainers - special mixtures for weight gain. They usually contain a lot of carbohydrates, more than 50% by weight. This is food for bodybuilders, not future slenders. If you still want to use a protein mixture, take those that contain more than 70% protein and not as many carbohydrates as weight gainers.
Nutrition and load will make your body slim, but you need to tune in to constant work on yourself. And then you will be satisfied with your whole life figure and yourself as a person.