How to eat before and after exercise

Many people dream of losing weight or tightening their shape by the summer, but they are not helped by training. The question is why? Maybe their classes were built incorrectly or they have bad heredity? In fact, the main problem is not in the intensity of training and not in the addition of the body, but in food.

One day a wise man said: "We are what we eat." If you want a slim body and good health, then know that only 30% of success lies in training, but the main 70% key is stored in the diet. Do not worry, we will help you balance the diet so that your bones and your mind are in complete health and bliss.

Psychology dreamers lose weight

All newfangled systems of healthy nutrition are imbued with the idea of ​​"losing weight", but few people think that weight is only a small mechanism in a haystack of human hay.

Girls, after reading magazines, are taken to lose weight, but what is the result? Anorexia and nervous tension from emergency, irregular weight loss! And what to do - you ask? To study undercovering conditions in order not only to strengthen one’s body, but also one’s psyche, which, with improper weight loss, begins to falter.

Psychologists say that the main mistake in losing weight is the goal - depressed patients believe that if they lose weight, they will immediately fall in love with the desired man or their career will go uphill. Well, you will lose weight, and a person will like your slim body, but he will not start to love you, but will begin to find other flaws, for example, to say what your ugly nose is - and what's next, will you correct your nose? In this lies the mistake of those who like to lose weight - they are taken to lose weight because of their low self-esteem, in order to satisfy other people's requests.

First of all, decide why you need to lose weight? If the answer lies in the fact that you want to really make yourself better, then start with a basic one - with what everyone knows.Start looking after yourself! This concerns not only the correct food and regular training, but also all other spheres of human life.

Each person forms certain habits in the course of his life, and the longer a person lives with these habits, the more difficult it is to re-educate him, and he himself does not want to change. It is for this reason that it is important to get better as early as possible, otherwise the situation over the years will aggravate and break the circle of vicious habits will either be too difficult or even impossible.

The most important thing for an individual is not to give up what he started, otherwise everything will return to normal. So, let's start losing weight and learn all the secrets that fitness trainers use and just sports people in order to keep their body shell in excellent condition.

Diet matters!

The body is a complex thing and after training it wants to return the expended calories. A person suddenly begins to empty the refrigerator after physical exertion, he wants to gain evaporated weight. What do you want to say? Be patient! Restrain yourself, but sometimes, deliberately, give yourself a slack, otherwise there will be a nervous breakdown or something worse.

Remember the main rule of weight loss - the number of calories expended should be much more than the consumed. It is also important to pay attention to the amount of proteins, carbohydrates and fats that are contained in various foods. Only a balanced diet will save you from the next kilogram.

What to eat before training?

Eat light food for half an hour before the loads, green tea, real coffee, banana and bread are suitable. Some nutritionists advise to eat complex carbohydrates before exercise, these carbohydrates can be found in nuts, oatmeal, rice, potatoes.

And nutritionists advise to consume less fat before exercise, and also not to lean on protein foods, because it can cause a feeling of drowsiness and fatigue.

What to eat after workouts?

Difficult question, and there is no unequivocal answer to it.Some believe that you need to eat tight after power loads, while others are confident that you should not eat anything for two hours after physical activity. We will take the middle, and tell you - "Trust your feelings."

Food after sports loads. First option
We recommend that you do not eat anything edible after exercise, wait 30 minutes, and only then begin to eat food. Food should contain a lot of carbohydrates and proteins - lovers of light sports should do priority on carbohydrates, and siloviki - on proteins.

Power after exercise. Second option
Fat is constantly burned in active people - it is proved that it is burned even in the case when a person is just lying on the couch. Especially good fat is burned after jogging, cycling and intense walking - at this time athletes are recommended to absorb only ordinary water and nothing more.

What exactly to use after training to achieve the best results?

Liquid foods are well absorbed, for example, some athletes drink protein shakes after exercise.If you are not a fan of such a menu, then choose something from simple dishes.

An acceptable option would be:

• hard cheese;
• a fish;
• buckwheat;
• potatoes with onions, dill;
• chicken and other lean boiled meat;
• steamed patties;
• omelette without yolks;
• cottage cheese with a minimum amount of fat.

Powerful food, like meat, omelet or fish is better to use with a vegetable salad.

Is there harmful food for athletes? Of course! It is better to refrain from sweets for a while, and the most important enemy is caffeine, it negatively affects the recovery of the body. Caffeine is present in beverages - in coffee, tea, energy.

Why is it important to trust feelings?

The body accumulates and spends fat throughout your entire life. The body is already accustomed to your diet, which means that it takes time to get used to the new menu.

Many people try to start living from scratch. Of course, over time, they give up "a bad idea", because it is impossible, it is impossible to sharply move on to a new diet. It is necessary to gradually accustom the body, and not to forbid yourself to eat sharply sweets. Try every day to consume less and less harmful, the very thing that does not allow you to lose weight - and then you will see the result, otherwise you will lose your temper.

Loads and power.The main dogma of eating before, after and during training

1. Do not refuse to eat - if you want to really eat, then eat, even if several minutes have passed after a workout.
2. Use as much drinking water as possible. Not only fresh water is good, but also natural juices, green teas and other drinks for weight loss and body stabilization.
3. Eat every four hours. Replace sandwiches with fruits, salads and yogurts and other tasty and healthy products.
4. Do not believe in all sorts of secret methods for losing weight. There are no magic pills, all you can do is eat right and exercise.
5. Various diets tied to specific products, destroy your health. It is much more useful to eat diversely so that the body receives all the necessary components for it. Even a seemingly harmful product like sugar is necessary for the normal functioning of the brain.
6. After 6 you can not eat - this is the most important myth! It is necessary to have supper, but it is advisable to eat light food before bedtime, it will not load the stomach and will not give extra pounds.
7. One-type training will not be enough to lose weight. Dilute your physical activity, for example, on Monday - bike ride, on Tuesday - swimming, on Wednesday - fitness, on Thursday - tennis, etc.
8. Include fruits with minimal amount of sucrose in the menu. However, learn to identify natural fruits from counterfeit ones, because even in fruits that look good there may be an excessive amount of starch and sugar.

At first, you will stick to our advice, but in a few months you will get used to it and see the result - your body will become much slimmer, and you will be transformed yourself: your mood will improve, life will improve and you will feel in proper tone.

The main thing is not to give up and go to the bitter end, then the opposite sex will be delighted, and life will play with new colors!

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