Search
Language
What to eat after training and when?
Table of Contents
1. Proper nutrition after training
Proper nutrition is very important, and a workout meal is a separate topic. But whether this happens depends on the diet and the time of the meal. Energy needs are practically not increasing for people who exercise after 40 minutes 3 times a week. The opposite is the case when exercises are intense and last, for example, 23 hours a day 56 times a day. So the starting point when planning a training meal is to calculate individual energy needs. The question remains when and in what quantities you eat them?2. The importance of carbohydrates after training
When people with an average physical activity (40 minutes 3 times a week) require 4555% of energy from a diet, or about 35 g of carbohydrates/kg of body weight per day, the need for this macronutrient should be broken down into 4 to even 6 meals a day. The most appropriate post-workout products are those with a high glycemic index (GI). Why? When the body's energy (glycogen) after exercise is significantly depleted. However, this is primarily true for professionals.3. The importance of protein after training
According to the ISSN, it is important to consume a daily protein dose (1.42 g/kg of body weight) at several meals a day at regular intervals (every 34 hours). Practically, proteins can be best consumed faster after training (up to 2 hours, this best affects muscle protein synthesis, but the anabolic effect of exercise lasts up to 24 hours, which decreases over time). However, this is the key to effective muscle building.4. Nutrition after exercise during weight loss
A training meal should be well-balanced and should contain adequate amounts of protein and carbohydrates. However, if a person's diet should contain a source of complex carbs such as carbs, fat, up to 30%, protein, or about 1 g/kg of body weight. The daily requirement should be spread to 45 meals, including one after exercise. The minute of training should be made up of carbs; however, if the person has a diet containing more complex fat, such as fat, fat or high-fat protein, the diet should be up to 30% fat. The day of exercise should begin with a full-fat supplementation of the main body fat, while maintaining the body fat content and maintaining a healthy body fat balance.
