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What to eat after training and when?
Table of Contents
1. Proper nutrition after training
Nutrition in bodybuilding is one of the most important aspects of body building. You can't just go to the gym, exercise, eat anything at irregular times. Proper nutrition is very important, and a workout meal is a separate topic. After training, the body starts important biochemical processes that should result in increased strength and muscle volume. But is this going to happen, depending on the diet and the amount of time you eat.2. The importance of carbohydrates after training
The demand of people with average physical activity (40 minutes 3 times a week) is 4555% of the energy from their diet, or about 35 g of carbohydrates per kg of body weight per day. However, people who exercise intensely, for example, 23 hours 5 times per week or more, need up to 812 g/kg of weight gain. This means that only a few body weight gains should be distributed to 4 to 6 body weight gain after a full meal of exercise products.3. The importance of protein after training
According to the ISSN, it is important to consume a daily dose of protein (1.42 g/kg body weight) at several meals a day at regular intervals of time (every 34 hours). Thus, a single meal is about 2040 g of protein. However, if you start to grow your muscles, you need the most protein after you have finished training (within 2 hours, this best affects your muscle protein synthesis, the anabolic effect takes up to 24 hours of full amino acids, while the weight of your eggs decreases).4. Nutrition after exercise during weight loss
If the goal is to lose weight, i.e. burn fat, then the quality of the training meal should also be taken into account. First of all, the carbohydrate content of the diet should not be avoided. The training meal must be well balanced and contain adequate amounts of protein and carbs.
