What to eat after training for muscle growth. Before and after sports: what to eat during exercise.

Important first training sessions

Of course, Spirulina is also important in maintaining proper levels of all minerals, and this is important if you enter a weight loss diet along with training, so Spirulina will also play a supporting role in this training. The first workouts, even if they are not particularly intense, represent a big load on the body. In many cases, this is a rather drastic leap. From a sedentary lifestyle to tens of minutes of effort. Before the body gets used to the new rhythm of work and correctly regulates all metabolic pathways, there is a risk of deficiency of certain elements.

It must be remembered that homeostasis, or the dynamic balance in which the organism is maintained, will not be maintained after too much fluctuation. This leads to vomiting, dysregulation of the digestive tract, and the associated loss of important minerals. At this time, Spirulina works mainly as a tonic and as a donor of minerals.

Muscle memory allows you to quickly restore good shape after a long pause. This is because the natural skeletal muscle cells in skeletal muscle are created by new nuclei during exercise, which later provide the genetic information for the muscle fibers. During breaks in exercise, these extra muscles disappear, but the testicles remain in the cells. To be frank, cell factories are ready to replicate muscle mass, but you need material that you can build. Spirulina as a rich source of healthy protein works well during this training period.

Exercise is most important when you're trying to lose weight.

Of course, also with regular exercises designed to increase muscle mass, it is worth reaching this supplement, but after a long break, this is especially important. However, keep in mind that regular workouts help maintain your new weight and dream figure.

Strength training turns fat into muscle

Best workout in the morning

There is no perfect time to study. You need to match it with your plan and the rhythm of the day. Numerous studies have proven that morning workouts are just as effective as evening workouts. One showed that people who exercised from daylight in the morning until two hours after waking up performed better than those who did artificial light training, regardless of what they ate during the day. But not everyone likes to practice in the morning. The best results will bring you regular training, regardless of the time of day.

Women should not train by weight

This type of training is absolutely safe for everyone. Women should not be afraid that thanks to this type of exercise, their silhouette will become “male”. Such physical activity is in a good way muscle strengthening. The ability to expand them depends on the amount of testosterone. Women produce it much less than men. So, if you are a woman, most likely, your muscles will grow unnaturally, they are small.

After a few minutes on the treadmill, you will begin to burn fat.

This is far more than the equivalent daily calorie requirement for an adult. Meanwhile, one hour of running on a treadmill at a moderate pace is about 530 kcal. A few minutes won't do wonders, but it's a good idea to start your workout with a short warm-up like running or walking.

Saving everything you eat will help you control your food

Even when we consider what we eat, we tend to misjudge the calorie content of food. In addition, people tend to overestimate their physical activity, so having a diary can lead to frustration when efforts don't produce the desired results.

You must limit carbohydrates in your diet in order to lose weight.

The problem with diets is simple - they are temporary. In order to lose and maintain weight, you need to find a diet plan that you will stick to for the rest of your life. - Sometimes people look for the latest nutritional trends or diet miracle because they want to lose weight fast. It doesn't work, says Stanforth. All macronutrients such as protein, carbohydrates and fat are essential for the proper functioning of the body.

Training one or two days a week is enough to keep fit

If you already have a silhouette that you're happy with, training twice a week isn't very beneficial. “Three days a week plus a well-designed exercise program is the best solution,” says Sean Arent, a research fellow at Rutgers University. In short, physical activity should be included in the plan every day. He sits instead, we have to move much more often, he adds.

As we all know, fruits provide us with valuable vitamins and minerals. So why do some people have problems with them? Mainly due to the fact that they contain fructose, which does not directly use the muscles and does not transform the liver. Thus, we get glycogen. Fruit can only contribute to the development of adipose tissue if we already have the full amount of glycogen in the liver. Whatever they are, they are a product useful for the functioning of the body and help with health and should appear in the diet - not just a bodybuilder.

The best time to eat fruit is right after waking up. At night, you used liver glycogen to maintain normal brain function. When this is over, the body will use the proteins that make up the muscles to get the glucose it needs to work on the body. They decide to consume fruits rich in fructose, you are sure that it will be converted into glycogen and not into fat. In addition, you will signal that the destruction of proteins is no longer required.

Best morning fruit: pineapple - 1 cup diced yellow melon - a glass of squeezed juice or fruit diced orange - medium size banana - medium size. The best pre-workout fruits are: apple - medium grains - a cup of liquid juice - a medium-sized strawberry melon - 2 cups of water - two cups of juice - 1 cup.

Eating fruit immediately after finishing your workout is also a good time. They will allow you to supplement the glycogen in the liver and muscles, which, when ingested with the right amount of protein, will allow you to expand. Remember that most of the time fruits don't cover your total carbohydrate requirement, so you should include bread, rice, or potatoes in your post-workout meal.

Best fruits after workout: cherry - 1 cup apple - medium black - medium oak apple - 1 cup juice - 2 cups water - 2 cups. Fruit consumption is not only sugar delivery. Many of them have their own characteristics. Eating grapefruit halves or drinking freshly squeezed juice about 3 times a day is effective in helping you lose weight. Those who followed this recommendation for 12 weeks lost 2-5 kg ​​more than people who did not include grapefruit in their diet.

Due to the high content of vitamin C and antioxidants, it is recommended both before and after training. Its intake guarantees muscle protection and better regeneration. Apples contain polyphenols, which are beneficial for overweight. They can also help improve strength.

A handful of cherries eaten after a workout can help reduce post-mascular myalgia. Everything in cherries is anthocyanin. Citrulline-rich fruits will help you regulate your blood pressure and also help provide nutrients to your muscles.

In this way, fruits contribute to many of the positive effects that our health has on us. The key to success here is not to eliminate them from your diet, but to use them skillfully and consume them at the optimum time to use them. What should we eat before, during and after training?

Here's a topic she's still written about, very important for successful learning and recovery, but which, unfortunately, still suffers from a lot of confusion. So let's take a moment to figure out what we need to eat before a workout to give the most bang for your buck, what to consume while training if desired, and especially what to enjoy after a session at the gym.

Pre-Workout Feeding

There are still many people who come to workout on an empty stomach, in the idea that it is better that they burn more calories and the fat will disappear faster. But this is completely wrong. If we do not eat anything and do not exercise, the body will only begin to self-destruct, that is, by itself, sacrificing itself to make it glycogen, the body's main source of energy. Although, on the contrary, our goal is to maintain or even develop muscle mass, being the main source of burning calories in our bodies, says the trainer.

We should at least two, three hours before a workout, consume fairly consistent meals. It should contain negligible low glycemic complex carbohydrates and a complete source of protein, preferably from an animal source. "Why," you ask. Well, the expert's answer: A source of longer digestion for several hours, so that the body has the energy needed for an intense workout. Then the animal protein source is also vital, providing us with all the necessary amino acids in optimal amounts for the body, while the plant protein source lacks these nutrients that we need to fulfill to the maximum extent.

As far as completely banned pre-workout foods, we must categorically avoid simple carbohydrate sources, even if they come from fruits, because they only quickly increase blood sugar levels, which, after the insulin reaction during exercise, reaches Below normal values. This can lead to moodiness, fatigue, or a general lack of energy and strength that compromises our learning.

Eat something during your workout?

A common fitness mistake is to eat while exercising. But the crunching among the devices only ruins our efforts. Here's why: "When swallowing solid food, the body will send vital blood to the stomach to help with digestion, but we need it in the muscles to train effectively," says Gabriel Floriquel.