- 1 Что можно есть после тренировки для slimming?
- 1.1 What is possible after an evening workout?
- 1.2 Recommended products after morning workout
- 1.3 List of products for burning fat
- 1.4 List of products for drying the body
- 2 Proper nutrition after exercise for набора мышечной masses
- 2.1 Product list for women and men
- 3 What can not eat after exercise?
You go to the gym or aerobics, but the results
work on yourself is not visible? In addition to the regular, well-chosen
curriculum, the second decisive role in losing weight is nutrition.
It directly affects the result of classes. How to eat
when training to achieve the desired result? Will consider
more details all the points in this article.
Contents
Что можно есть после тренировки для slimming?
Еда до и после тренировки для slimming
кардинально влияет на результат. To correct
eat, it’s not enough just to know the names of the foods that
you can or can not eat under the regime. Should be considered
the amount of food consumed, its calorie content, compatibility
products and digestibility.
With food, the body gets fats, carbohydrates and proteins. For
результативного slimming необходимо научиться правильно их
distribute. The fact is that, depending on the type of sports
workouts and the time they take place, before and after class
you need to use a different ratio of fats, carbohydrates and proteins.
In addition, a post-workout diet for men and women can also
vary.
To determine how much you can eat after training in
gym, you need to consider the purpose of their classes:
- Если вы занимаетесь для slimming, есть можно
after two hours after class; - Если ваша цель увеличить мышцы, создать рельеф
body, that is, you can already in 20-30 minutes after exercise.
What is possible after an evening workout?
Активные худеющие часто задают важный вопрос: что можно
есть после тренировки вечером, чтобы
lose weight? Nutrition после тренировки для slimming должно
be lean. It is desirable in the diet of losing weight the predominance of protein,
fiber, green vegetables. Remember also that if you eat
in the evening, food should be light.
To a girl to lose weight, after exercise you can eat
The following products:
- protein is lean meat of a poultry without skin; eggs in the form
steam omelet or boiled; dairy products, like cottage cheese;
low-fat fish varieties: cod, pollock, hake, pike perch; buckwheat porridge without
oils; beans; - any vegetables and greens;
- unsweetened fruit – apples, raspberries, currants, blueberries.
Из жиров во время slimming можно есть только
a couple of tablespoons of olive oil, for example, in a dressing
salad dressing Быстрые углеводы – под запретом, они
affect the accumulation of fat you are trying to get rid of.
Белковая пища дает силы и укрепляет мышцы, не
letting them burn with excess fat. If you do not use it,
and while actively engaged, they are depleted.
Recommended products after morning workout
Что есть можно после утренней тренировки в период slimming? So
as a morning meal is considered one of the most important, after
workouts you can afford to eat delicious protein foods, like
cottage cheese, chicken breast, eggs, cheese, fish. Include in the diet
nutritious cereals, vegetables and fruits. This food will energize
all day, restoring the balance of nutrients in the body
after physical exertion.
В то же время, следует исключить из рациона:
sweets, pastries, fatty and fried foods. Nutritionists also not
recommend drinking coffee after workouts. Otherwise, the effect
от тренировки для slimming будет нулевой.
List of products for burning fat
Прежде всего, определите для себя, что есть после
тренировки для slimming нужно, ведь организм после
Occupation needs recharge. However, it takes time to
recuperation is not from just received food, but from stocks.
That is why losing weight is advised to wait two hours after
тренировки, и уже тогда трапезничать. And now you need
понять, что есть после тренировки, чтобы lose weight?
What to eat after a workout to burn fat – a list
Products:
- chicken breast;
- chicken eggs;
- white lean fish;
- seafood;
- cottage cheese;
- kefir;
- low-fat beef;
- vegetables;
- fruits;
- cereals;
- legumes;
- non-fat natural yogurt.
Completely eliminate from the diet losing weight after exercise need
fatty foods, unnatural food, coffee, tea, cocoa.
List of products for drying the body
When drying the relief of a body is created, muscles are allocated. it
achieved by a special set of measures, which include both
exercise and diet, in which the number
animal fats and fast carbs are almost completely reduced.
It is important to understand that without the help of a professional drying
seriously undermine health, especially
girls
During drying, it is necessary to include more proteins in the diet.
Carbohydrates consumed must be complex. Often professional
athletes, bodybuilders and models for this purpose complement the diet
sports nutrition rich in proteins. When drying
allowed eat fatty fish. It also contributes
increase muscle relief.
Food after drying training – list
Products:
- eggs;
- white poultry meat;
- low-fat beef;
- a fish;
- low-fat dairy products;
- cereals;
- brown rice;
- wholemeal pasta;
- legumes;
- vegetables;
- fruits;
- nuts;
- olive and linseed oil.
During the drying period, it is necessary to drink up to 2.5 liters of water in
день, обезвоживание также может негативно повлиять на
the processes of getting rid of excess subcutaneous fat and formation
muscle mass.
Как и при похудении, во время сушки под запретом
находятся сладости, газированные напитки, выпечка. True,
in small quantities you can eat marshmallows and marmalade.
Proper nutrition after exercise for набора мышечной
masses
itт вид питания подходит спортсменам, бодибилдерам и тем, кто
just starting its way to the perfect embossed body. For
start, it is worth getting acquainted with the basic rules of nutrition for recruitment
мышечной masses:
- split meals up to 7 times a day;
- high-calorie food;
- limiting unhealthy fats as well as fast
carbohydrates; - daily water consumption – up to three liters;
- competent daily distribution of servings.
Happy athletes need to eat most of the daily rate –
about 70%, and this includes the most high-calorie meals.
Итак, что нужно есть после тренировки для роста
muscles? Immediately after class you must drink
protein shake, in order to close the protein-carbohydrate window.
Then, after 1-1.5 hours, the athletes allow themselves to
a meal To eat after a workout for muscle growth should be given
protein / carbohydrate / fat ratio – 30% / 60% / 10%. All these elements
after training will be aimed at recovery and quality
рост muscle mass.
What you can eat after training:
- Белки – из нежирных молочных
products, chicken or turkey meat, fish, beans, buckwheat, eggs,
nuts; - Углеводы – хлеб грубого помола, каши, мюсли,
hard pasta varieties, bread, vegetables, including mushrooms, greens,
fruits; - Жиры – оливковое или льняное масло, рыба,
seafood.
Запрещено есть: фаст-фуд, сладкое, газированные
the drinks.
List of products for women and men
Food needs to be chosen depending on the purpose of playing sports –
losing weight, drying or building muscle. Кроме того, питание
для мужчин и женщин будет несколько отличаться. It’s all about
features of physiology and metabolism – a woman in a natural way
can not build muscle on a par with a man. Muscle mass
increases thanks to the hormone testosterone, which in women does not
produced in the right quantity for this purpose.
Необходимая еда для набора мышечной masses женщинам и мужчинам —
These are complex carbohydrates, animal and vegetable proteins. Fats should
present in the diet in small quantities, and mainly
plant species.
What can you eat after training for a set of muscle
masses девушкам?
- Proteins – cottage cheese, kefir, yogurt, eggs, legumes – 30-35%;
- Fats – olive oil, not more than 10%;
- Carbohydrates – quickly absorbed after exercise, until – long
digestible – 60%; - Do not forget to drink water, at least 1.5 liters.
Что есть после тренировки для набора мышечной masses
man?
- More carbohydrates, including long-digested – 65%;
- Protein – 35%. it мясо птицы, лосось, тунец, яйца,
milk; - Fats – 10-15%, of plant origin;
- Drink water at the rate of your weight.
What can not eat after exercise?
Regardless of the goal of your workout, be it slimming, drying or
набор мышц, после тренировки нельзя есть быстрые
углеводы. it правило нельзя нарушать, иначе тренировка не
will have no effect.
After training you should forget about the existence
следующих Products:
- sugar;
- сладкие fruits;
- fast food;
- snacks;
- sweet pastries, sweets;
- animal fats;
- carbohydrates of long cleavage – barley, soft pasta
wheat varieties, white bread, pastries; - alcohol;
- сладкие газированные the drinks.
They slow down metabolism, promote fat accumulation and
significantly reduce the result of your efforts.
