Can I eat an apple after a workout?

Modern life with its rapid rhythm requires endurance from a person. And this quality can be achieved only if a number of conditions are observed, the main of which is an active lifestyle. Perhaps it is for this reason that many people of different age categories are willing to engage in certain types of sports disciplines.

Of course, each individual has his own goal of sports activities: someone struggling with fat deposits, others - on the contrary, want to build muscle mass. But in any case, in order to achieve a positive result in the sports field, it is necessary, in addition to a strict training regime, to strictly follow the rules of nutrition.

Meals are the basis of all achievements.After all, only a properly built diet will help the athlete to withstand tremendous physical exertion and quickly recover after performing a set of mandatory exercises.

Nutritional behavior after training sessions

Any kind of physical activity is perceived by the body as stress. After all, in just one hour of training an athlete, who is seriously involved in sports, spends about 400 kcal. Therefore, after such an event, the body suffers a shortage of energy resources. The fact is that the first hours after intense loads in the body in the active mode is the splitting of fats. Given this factor, experts do not recommend eating for two hours.

Some athletes believe that eating a small apple after training in the gym is permissible. How justified is this relaxation in the power mode, we will try to answer.

How do experts relate to the apple diet after exercise

It is known that the daily need of the body, or rather the liver, in glycogen is only about 150 grams. It follows that the daily dose of fruit should not be significant. If we are talking about apples, then it is enough to include one yellow or 2 green fruits in the daily menu. Such a light, fruity snack is best done by an athlete in the first part of the day. But under any pretext you should not eat apples before bedtime after an evening workout. Such a limitation is due to the fact that in the passive state of the body, carbon splits more actively, and this is accompanied by the release of energy. Unclaimed energy resource necessarily converted to fat.

From the above, we can conclude that you can eat an apple after exercise, and sometimes you even need it.It all depends on the specific situation and the purpose of sports activities. For example, an athlete seeking to quickly gain muscle mass, it is possible to make such a retreat in a strict dietary schedule. If workouts are built on weight reduction, then it is better to abandon the apple snack.

Nutritional value of apples

Apples have many useful qualities that will provide effective assistance to the athlete's body after intensive training. The fruits have the following beneficial properties:

1. Normalize the digestive processes due to the high content of plant fiber in them.
2. Stabilize the level of hemoglobin, because one of the main components of the fetus is iron.
3. They help active fat burning, as they saturate the blood with oxygen.
4. They have pronounced antioxidant properties, which is manifested in the purification of the body from toxins and toxins.
5. Tannins that are present in the composition of apples, perform a preventive mission, preventing the development of urolithiasis.
6. Organic acids inhibit the process of decay in the intestines.
7. Ascorbic acid (vitamin “C”) is a natural immunomodulator that supports the normal state and function of blood vessels.
8. Pectin neutralizes and removes heavy metal salts.

This whole list of beneficial effects is able to provide one small apple. The energy value of 100 grams of the product is approximately 46 kcal. Therefore, one fruit will be enough to satisfy the feeling of hunger and give the body a charge of vivacity.

How to eat apples after workout

It is recommended to make a light snack in the first 20 minutes after class. During this period, an anabolic window remains open in the body, that is, all components that fall into it will be directed to the recovery process.

The optimal varieties of apples for the diet of the athlete - "Simirenko", "Granny Smith". They have a lot of iron and a minimum of sugar. Therefore, these varieties of apples do not affect the weight gain, if the training process is aimed at losing weight. Red fruits can not boast of such qualities, in addition, they can cause allergies.

What can replace an apple

To restore the water balance are suitable such drinks:

• green tea;
• cocoa;
• fruit juice;
• purified plain water.

Such inclusion in the menu of the athlete will help you quickly recover. There is another option - fat-free kefir. The optimal dose of fermented milk drink - 2 glasses.

Summing up, it is safe to say that apples are very useful for athletes who actively train. If it is reasonable to introduce them into the diet, they will help to compensate for the lack of fluid and the necessary energy.

Video: food before and after training