Proper nutrition after exercise. Catering for recovery after exercise

Many beginners often forget about the importance of nutrition in the life of a bodybuilder. Of course, everyone has heard about the correct and balanced diet, but few stayed more than one week to them. And in vain! In bodybuilding training are far from a major role and are inferior nutrition. Remember that the rate of growth of muscle volume and power capacity depends on power.

The importance of nutrition

Muscle growth is a fairly resource-intensive process, running in 2 directions:

  1. with the necessary energy for its maintenance.
  2. Need a building material, so that the muscles were growing in volume.
  3. Finally, the basic truth is: progressive muscle growth = excess calories (ie, energy).

What should be the food after a workout? It is obvious that the more massive our bodies (in terms of muscle), the more energy is needed to maintain its shape and build new muscle. It follows a completely logical conclusion: we should eat per day more food than you need to maintain its normal functioning.

During an active set of muscle mass you will certainly need to consume more food (of course, right), even if it is "bestow" you additional fat. However, with the fat you gain enough muscle mass to further beautiful "to dry."

Proper nutrition after exercise. Catering for recovery after exercise

The proportions of nutrients in the diet of

The proportions of nutrients (they are proteins, fats and carbohydrates) is always very important in the preparation of the power circuit. So, for the proper preparation of the diet follow these proportions:

  • Proteins 25-30%.
  • Carbohydrates 50-60%.
  • Fats 10-15%.

If you eat this way, you will not only grow muscle, but also significantly improve health, which, of course, is a huge advantage of a balanced diet. Below we talk about what should be the right food after exercise. Note that this meal is one of the most important of the day. Why? Read more.

General Terms

What should be the food after a workout? There are several important aspects, which we now discuss.

  1. In the first half hour after exercise requires a large amount of energy that can be obtained from quick carbohydrates (fruits, sweets) and fast proteins (perfect mix of whey protein). It was during this period of time was called a protein-carbohydrate "window" when the nutrients are digested very quickly.
  2. A full meal with complex carbohydrates to be after 30-60 minutes, when your body is "recover" from the high load and the stomach will return the required amount of blood, which during exercise constantly fueling your muscles.

In the evening, you need to reduce your carbohydrate intake to a minimum, while focusing on many proteins (casein or dairy smoothies) that will nourish your body for a long time. Of course, do not forget to drink water regularly.

carbohydrate load

Many of the "pitching" after a workout using huge doses of carbohydrates, citing the fact that they so greatly accelerate the postponement of glycogen in the muscles. What is glycogen? In simple words, it is "canned" carbohydrate that is spent in the gym. Is this the correct power after weight training? From a scientific point of view, it should work, but in practice things do not always smooth. Experimentally it has been found that the consumption of carbohydrates immediately after strenuous exercise gym improves efficiency increase glycogen 16% better than plain water. The paradox, is not it? At first glance it may seem a good result. However, note that the comparison is with the usual water, which has in its composition of any nutrients. So it goes. It was also proven that the glycogen stored in our muscles cumulatively, ie during the entire day. You can come to the following conclusion: the power to recover after a workout does not have to contain a large amount of carbohydrates, because it is better to consume them fractionally during the day. This conclusion is indirectly confirmed by experiments on the sensitivity to insulin. Scientists have long known that any exercise increases insulin sensitivity, which is a transport hormone in our body that carry nutrients to our body.

Proper nutrition after exercise. Catering for recovery after exercise

The first meal of

We have already written about the fact that it is desirable to use a protein-carbohydrate mixture after training during the "protein-carbohydrate" window. Some bodybuilders do not pay much attention to the imminent food intake at the end of the training. That is, they come home after 30-40 minutes after the load and consume solid food, consisting of complex carbohydrates and proteins of animal origin. Someone might say that this is silly, but many athletes confirmed the effectiveness of such a meal. What should be the dinner? At this point everyone has to "listen" to your body, choosing between 2 options:

  1. drink sports nutrition after exercise, which is the most popular way.
  2. Do not rush to use food, and only after 40-60 minutes after your workout move to solid foods.

Both work, but ultimately only choose you.

Proper nutrition after exercise. Catering for recovery after exercise

The second meal of

When the first meal had a protein-carbohydrate mixture, then after 1, 5-2 hours is necessary tightly to eat. If you first ate solid foods, the best choice would be a sports drink. Speaking of the latter have some interesting information. So ubiquitous scientists have found that liquid protein is the best option for the second meal. What should be the food after a workout in the second meal? There is the same situation as in the previous case: Listen to your body, choosing between the two options.

Eating before bed

Here everything is quite simple, but proper meal before going to bed - this is a very important part of your daily diet. In a very large amount of nutrients being spent for our 6-10 hours of sleep, which is a very big drawback for anabolism in our muscles. What you need to do in order to prevent possible catabolism? There are two recommendations in this regard.

  1. We use a loading dose of slow protein before going to bed (this can be a casein protein or a conventional low-fat cottage cheese). He will nourish our muscles all the time, providing the desired action.
  2. We break your dream. This means that you have to wake up at night to eat. The may be the best cheese or a protein shake (casein, of course) as this food.

That's what should be food after exercise. Bodybuilding takes a lot of energy, and so do exercise destroy and not increase the amount of muscle. Once the food gives the best results, because of which the night meal is very important for an athlete at any level.

Proper nutrition after exercise. Catering for recovery after exercise

Admission to the morning meal

Perhaps, breakfast is essential for your body. Why? At night, we do not eat for a long time (yes, before going to sleep or during sleep, you can eat some food, but the gap between the reception and breakfast can make a fairly large amount of time when compared with the fractional consumption of food during the day). Breakfast ideal complex carbohydrates, which "will give" you a considerable boost of energy for the next couple of hours.

Well, what should be the right food after exercise we understand. Now comes the more delicate issues dividing the power supply to the principles of "drying" and "weight". Go!

Power to the "mass"

Many beginners find that the "weight" you can eat everything, just to gain weight. And here comes the hard truth: when muscle recruitment need to eat properly, as well as in the "drying", which we will discuss later. However, there are some nuances that we present below.

  1. As mentioned above, the increase in body weight in the body a positive caloric balance to be created. Only then you will "grow." In the first hour or two after intensive training you need to eat a lot of carbohydrates, in order to make up for the lost calories.
  2. After strenuous exercise the body must be "downloaded" 25% of the daily value of carbohydrates. The most preferred products are rice, buckwheat and oat cereals, pasta, potatoes. It thus should be food after exercise. Weight gain - quite a long and painstaking process. By the way, if you aim to increase the amount of muscle, your daily diet should count is the number of calories: your weight (in kg) x 30
  3. If you have evening training session, be careful with carbohydrates, especially if you are endomorph. Of course, the load should be, but not too much (for ektomofov and mezomofrov remains unchanged; for endomorphs reduced to 15-20% of the daily value).

Meals during the "drying"

Hell for every bodybuilder - a low-carb diet when diet removes all of the sweets, fatty foods, snacks and other food, complicating the mechanism of fat burning. Of course, every athlete will sooner or later want to try to imagine this kind of diet. What should be the food after a workout for weight loss? To realize his dream, you must follow these rules:

  1. Proper nutrition after exercise. Catering for recovery after exercise

    Exclude from the diet of such foods: rice, potatoes (sweet included), pasta, white bread, absolutely all sweets (even most fruits) and all kinds of "junk" (chips, crackers, etc. ).

  2. Do not take Creatine before or after a workout.
  3. Replace carbohydrate foods with a high content of protein (fish, meat, dairy products) and rich in fiber (vegetables). Of course, this does not mean that you need to remove carbohydrates completely. It is necessary to bring nutrients to the daily rate of the ratio: fat - 5%, carbohydrates - 35-40%, protein - 55-60%.
  4. Try not to eat anything (other than casein protein at night) after 7 pm (except maybe the food after the evening workout).

That such should be the power after a workout to lose weight. If you are not experiencing any financial difficulties, you can buy a variety of fat burning agents (L-carnitine, cortisol blockers, green, coffee and so on.).

Power after training for women

Proper nutrition after exercise. Catering for recovery after exercise

Most often, girls make only a blunder: they do not eat at all. Of course, they can understand, because many just for weight loss and come to the hall, and now that, again lost calories to gain? Lovely girl, you can eat and even necessary after exercise. Of course, you must know what and how much. The scheme is similar to men - for those who want a beautiful relief of the body with the aesthetic appearance of muscles, you need to eat more protein (meat, dairy and seafood, eggs). You can drink a protein shake.

Remember, we have already talked about above protein-carbohydrate "window"? So, girls, after a workout, you can even treat yourself to bitter or milk chocolate reasonable measures. Believe me, nothing will happen to you and the layer of fat you zaplyvete. As with men, a full meal after a workout should be 30-60 minutes later when blood returns to the stomach. Of course, the girls portions should be smaller, in order not to create unnecessary burden on the stomach. That's what has to be food after training for girls.

Sport

Proper nutrition after exercise. Catering for recovery after exercise

70% of fans have only heard about the protein. However, there are a myriad of sports nutrition to help you recover after heavy physical exertion. We're not talking here about anabolic steroids, because that's another topic. Sports nutrition for recovery after exercise:

  • Protein.
  • Gainer.
  • amino acids (BCAAs, glutamine, arginine).
  • Creatine.
  • Vitamin and mineral complexes.

Each of the above types of sports nutrition has its own unique effect: protein and weight gainer allow close protein-carbohydrate "window"; amino acids nourish the muscles and exert a powerful anti-catabolic action; Creatine increases strength and muscle endurance; vitamins and minerals beneficial to the body as a whole.

We think that you understand what should be the power before and after training. We proceed to the terminals.

Conclusion

Many beginners often do not give adequate priority to nutrition. This is wrong, and what you can prove high-level athletes. You are willing to spend thousands of rubles on sports nutrition and expensive tickets in the halls, but do not comply with the most important - proper and balanced diet. In this article we have described in detail what should be the food after a workout, whether you are on the "weight" or "drying", a woman or a man, a professional or a beginner. No anabolic steroids will not help you in building quality muscle mass if you are malnourished. Remember this, success in achieving results!