Bat phrase - "We represent what we eat," is also like to discuss post-tracking nutrition. After a good cardiography, the body needs to be properly balanced food, additives and liquids to maintain maximum recovery. Therefore, there will be a true statement that your post-training food can both contribute to increasing and deterioration. sports achievements. This bold statement, however, is 100% true truth.
Runners, cyclists and other athletes experiencing colossal cardion loads are inclined to assume that with the end of the workout, everything ends. And that there is no need to think about the upcoming training session until it comes. This is fundamentally not true, because this approach can lead to deplorable results.
Pressure meals should be correct and timely. It is not only responsible for the restoration of the body, but also prepares it for the next training. Suppose you have finished a jog, sailed in the pool or completed cycling at 8 or 9 pm. Scheduled another such workout at 7 o'clock in the morning, you have very little time to restore, and here it will not be enough just to get up early and throw some food or shake, and think that you are ready. Even if you have 24 or 48 hours of holiday time between workouts, they need to be held with the mind for their body, and more accurate for its preparation and recovery, and as soon as possible.
It does not even dispute - workouts always require serious costs. If you compare cardionaries with weightlifted loads, you can argue for a long time in what case the processes of destruction muscular fabric proceeding stronger. By the end of the workout, the body is in the state of catabolism in both cases. However, in the case of Cardio, we also come across the concept oxygen deficiency. The needs of the body in additional oxygen to restore all systems into normal state. If your muscles hurt, you feel the overall weakness and your motivation is reduced, how will your next workout go? Probably very hard.
After training, the time goes to the account. You have a very short temporary window for launching the full process of recovery processes. The most important in this period is that the body is particularly sensitive to the assimilation of all nutrientsSo it would be foolish to miss this opportunity.
In normal circumstances, if you are at work, houses on the sofa or somewhere on the beach during the rest, the number of food consumed is determined by its energy value. If we eat a lot of very calorie food, it will be deposited in the form of excess fat. If we are, on the contrary, testing calories, fat and carbohydrates will be used as a source of energy, while the protein will go on the construction of the muscles.
Training plunge athlete into a state comparable with a calorie deficit. Fat and carbohydrates will help restore damaged tissues and replenish glycogen reserves used subsequently for energy production, and protein will be involved in restoration and buildup muscular mass. In a word, after the cardiossescence, the body is particularly sensitive, therefore it is advisable for 30-60 minutes after it consumes the necessary food.
3 key factors of post-track nutrition: food, hydration, sports nutrition.
As for food, it should be sufficiently balanced in terms of the ratio of proteins, fats and carbohydrates. If you do not come to you feeling hunger to the end of your cardiography, or you need to urgently go home or to work, then you can use a rebeling neck that we will say later when we talk about sports nutrition. You can take the same normal food later in an hour - two.
Proteins or protein. Protein is very important in the life of any athlete. Despite the fact that speaking about the protein, we are familiar with the bodybuilders, it is also vital for cardioatlets. Protein is used to restore damaged muscular fibers. If you are not experiencing pain in the muscles at once, then the pain can come later over the next 24 hours after training. Even if your muscles do not hurt at all - this does not mean that your muscles are not damaged. Consume 20-30 grams of protein with meat, fish, eggs, low-fat dairy products or in the form of protein cocktail after workout.
Carbohydrates. The second most important, and may be the most important in the case of cardiovers, carbohydrates are considered to be carbohydrates from 3 macroelements. They contribute to an increase in protein synthesis. This happens due to the fact that carbohydrates act as a protein carrier to muscle tissues, thus, accelerating their delivery, rather than if the proteins were absorbed by themselves. We achieve acceleration of the recovery processes twice as co-consumption of protein with carbohydrates.
In addition, carbohydrates are responsible for replenishing the blood sugar and glycogen reserves in muscles and liver. During training, carbohydrates are used as a source of energy, therefore there is an urgent need for their replenishment after training. Consider this fact in your post-tracking nutrition. The number of necessary carbohydrates will depend on the intensity, duration and type of exercises that you perform. On average, it is necessary to consume 0.5 g of carbohydrates per 1 kg of body weight every hour at a moderate pace of training and 0.75 g per 1 kg of body weight with intensive exercises.
Fat.. Another variable in the balanced nutrition formula are fats. However, there is no need to add a large amount of fats in its post-track meals. Fat more calories than proteins and carbohydrates, so they can serve as a good long-term supplier. A slight consumption of fats will also help to increase protein absorption. Add a teaspoon of olive or linen oil, or a spoonful of nut paste, or take a handful (no more than 30g) of solid nuts or avocado, adding them to proteins and carbohydrates in post-track meals.
Hydration. Cardiography involves abundant sweating. The replenishment of the fluid is decisive even at its slightest losses, because Dehydration of the body may be the cause of a significant loss of body performance in general. As an indicator, use the color of your urine. The main indicator is that your body is dehydrated, is a dark yellow color of urine, and with a sufficient amount of liquid urine almost transparent with a slight yellowish tint. Since the body can assimilate only 1 liter of fluid per hour, put the goal drink 2 liters of water over the next 2 hours after the end of the workout.
We also pay attention to the fact that with then from the body, a large number of electrolytes, vitamins and minerals are derived from the body. The ideal will be the use of isotonic drinks for the next level of replenishing the level of body hydration. Any sports isotonic drink will cope with their work on the substitution of lost electrolytes, but it can be supplemented with carbohydrates to obtain additional energy.
Certain contribution to the postcard restoration can be made powder proteins and sports drinks, as well as independently cooked rehabilitation cocktails with protein and carbohydrate content different speed assimilation. It should be noted that after cardiotering, it is preferable to use reducing necks with content simple carbohydrates And protein in a ratio of 3 to 1, in conditions, when there is no possibility in the near future to use well-balanced food.
Of course, there is no big need for special additives, but their particular row will be very useful for recovery after cardiotrans:
- An additional complex of vitamins and minerals will contribute to restoration, by maintaining the stability of the operation of the internal systems of the body.
- Omega-3 fish fat has an anti-inflammatory effect, which can benefit in a decrease in muscle pain and joints.
- BCAA amino acids are the most accessible, fast-absorbing forms of protein, which quickly reach muscle.
- Glutamine also scientifically proved its effectiveness in reducing pain and acceleration of restoration processes after training;
- Leucine, which is among the BCAA amino acids, is a key amino acid that increases insulin sensitivity in order to more efficiently use carbohydrates and increasing protein synthesis.
At the end, I would like to note that your successes in sports depend only on you and your proper approach to nutrition in general. Post-train power is the most important aspect of the successful achievement of sports records. Every athlete knows about it. Now you know and you.
An article for those who still do not know about food before and after cardiotering. Food before and after cardiotranspare does not particularly differ from the power before and after training with burdens.
The cardiography includes everything that requires: running, riding a bike, walking. At the same time, the pulse is rapidly, the heartbeat works hard.
Effective when dealing with excess weightIt is excellent for drying the body, has a prophylactic effect in cardiovascular diseases.
The number of workouts per week can be from one to five. Depends on the preparation of the body to physical Loads. Duration of workout from 10 to 60 minutes.
Of course, any training session must begin with a small, increasing the load gradually, since the body needs to get used to the loads. The intensity and frequency of cardionloads should be reduced gradually.
Food before and after cardiotry: Food before training
Before cardiography, it is necessary to take amino acids, thus the fatter will be burned faster. Amino acids can be, both in the form of protein products (egg protein or serum protein) and in the form of tablets. It is enough to take in front of the training one - two proteins.
The main reception of food must occur two hours before the start of the workout, provided that the training will be more than 30 minutes. Products should consist of complex carbohydrates, which will allow to burn more calories, in addition, such products will be able to control the level of insulin.
During cardiotransformation, it is necessary to drink water, as it regulates the water and salt balance in the body.
Food before and after cardiotry: Food after training
Immediately after cardiotry, eat food is not recommended. But within 30 - 40 minutes after training it is necessary to drink serum protein or egg proteins, and after another 40 minutes to use complex carbohydrates:
- vegetables (cabbage, zucchini, tomatoes, bulgarian pepper)
- cools or porridge
- bean (peas, beans, beans, lentils)
- macaroni from whole wheat green
- fruits (orange, pear, peach, apple)
- berries (plum, cherry)
- mushrooms, greens
We hope in this article you will find for yourself useful information About nutrition before and after cardiotering and you will follow our advice.
Cardio include: bike, sports walking, running, swimming, i.e. Any activity where you move and work the heart muscle is turned on, and the pulse rises. And if you know how to eat before and after Cardio, you will improve her results.
One of the naval heights of any building, such as: a shopping center, residential house or office, is the best elevators, we recommend that you laugh more on foot. Aerobics is needed not only to those who want to lose weight, but also in order to be a healthy cardiovascular system. The number of cardio-training can be from one to five per week and lasts from 10 minutes to one hour. It all depends on the goals set, your sports and levels. It is necessary to start at a minimum and slowly increase the load.
Powered before Cardio
Previously, it was believed that Cardio is best done in the morning on an empty stomach, since at this time the body uses the fats better. But modern studies show that the fat is better "burned" if you exercise the amino acids before training. It can be tablets or egg whites, serum protein. But this option is suitable for those who have a low percentage of subcutaneous fat. If you have a high or average percentage of fat, then the training time does not matter at all. The main thing is that they were.
The best option to eat in two or three hours before training. Provided that the training will last more than half an hour. It is better to choose slow carbohydrates or proteins.
During training
It is necessary to drink water, otherwise you can disrupt the water-salt balance. Many believe that the sweat is fat, so many do not drink during training, but soak on plastic bags to sweat more. But fat and sweat are different substances. Just during training, your body reacts to an increase in temperature and highlights sweat to reduce it, but this is not fat burning. And the use of the film can lead to heart problems.
Food after Cardio
During cardio calories are intensively burned. And these process continues and after the end of the training, therefore it is desirable not to eat after training. Some write that you need to wait two hours, some somewhere 45 minutes. We advise you to wait somewhere 30-45 minutes after Cardio and eat protein food, but somewhere in an hour a slow carbohydrates. As an option after training, eat several proteins, and after an hour and a half carbohydrates.
Output
If you have a cardio in the morning, then you can not eat, and take a whey protein somewhere 10-20 g or amino acids 3-6 g, 2-3 egg protein. If you have a training day or in the evening, then you need to eat 2 hours before training.
During training - drink.
After training (30-45 minutes), eat egg whites or drink whey protein. And somewhere 1.5 hours after training, eat slow carbohydrates.
Many people in order to lose weight and strengthen their health choose - cardio load. But it is not always enough to achieve the result. In order for cardiography to bring the desired results, you need to know what and when there is before and after classes, as well as abide by the amount of calories throughout the day. If this is not done, the weight will go very slowly or even stand still.
Why and for whom is Cardio Load?
Cardio is a complex of different exercisesperformed without stopping for a long time, here comes in:
- - run;
- - aerobics;
- - Walking;
- - swimming;
- - Jumping on the rope and others.
Cardiography is shown to people who want to strengthen their health, maintain their shape, as well as wishing to lose weight. It is recommended to do from 2 to 5 times a week, the workout time can take from 10 minutes to an hour. The duration and number of workouts depends on what purpose you are haunting, doing Cardio (weight loss, health promotion) and also on the level of physical training.
Starting to engage better with minimal time, gradually increasing the duration and pace of training. The fact is that the body quickly gets used to aerobic loads and if nothing is changed, then after a certain time, the training will no longer bring results. If you do, for a long time and for some reason decided to abandon Cardio, then you need to throw training immediately, but gradually.
What time do you have to eat before Cardio?
If you set yourself a goal, burn with cardio as much fat as possible, best time For training - this morning. When you have not yet had breakfast, you have a very low level of glucose in the blood, therefore, the body will take energy from fat stocks.
Many experts recommend to consume amino acids before training. They can be in the form of tablets or fast-lying protein products (egg proteins or isolate). According to scientists - 10-20 grams whey Protein Or a pair of egg whites is what you need for effective fat burning. But such a program is suitable for long-standing athletes and those who have a low percentage of subcutaneous fat.
In cases if cardiography is durable from 30 minutes, you go throughout, or in the evening, then the gap between the welcome and the occupation should be at least 2 hours. It is best if it will be proteins (low-fat meat, cottage cheese, yogurt, eggs) and slow carbohydrates with a low glycemic index (porridge (except manouse), bread and pasta from whole grain flour, crude rice, vegetables, etc.).
Many train immediately after the end of the working day is very a good optionSince after an eaten lunch passed a sufficient amount of time, but try in two or three hours before training to make another snack, so you have enough energy to conduct training with full return.
Drink or not to drink during training?
Drink! Negasted clean water. And drink as much as you need!
On some sites they write that it is impossible to drink water during training, as it swells the muscles, and you will soon become like a swing. I want to say what is complete nonsense. During training, we sweat and lose a lot of fluid, so you need to fill it with loss. Sometimes they even write that you need to wrap in a film or warming up, in order to burn fat - such manipulations on themselves can lead to problems with a heart. Yes, of course, you will sweat more, but sweat is not fat, but the reaction of the body to increase the temperature, respectively, no increased fat burning.
Food after cardio training
Our body actively loses calories, not only when we do Cardio, but some time after it. At this time, it is better to get along with meals so as not to pull all your efforts to "Smarka". Many advise to take food no earlier than 2 hours after training. This option is also not quite correct, since cardio plus a long-term abstinence from food, it may threaten the destruction of the muscles and lower the metabolism. That for weight loss is clearly not suitable.
It is more expedient, after 30 minutes after training, take protein food (cottage cheese, eggs, yogurt), and after an hour and a half, fully lunch preferably slow carbohydrates. If the training has passed in the evening, then it should be a light dinner.
Let's summarize:
- - in order to lose weight, before the morning cardio, do not breakfast;
- - to maintain and improve the forms, in the morning before aerobics - to accept amino acids or protein;
- - At other times of the day, start training in 2-3 hours after meals (slow carbohydrates and protein);
- - During training, drink water as needed;
- - After Cardio Training after 30 minutes, drink protein or protein food, and after 1.5 hours of protein + slow carbohydrates.
Train and be in good sports uniform always!
Athletes and people who spent time in the gym know that only with the help of training to achieve the desired result is quite difficult. Therefore, together with the introduction of sports, it is necessary to reconsider the nutrition and find out what it should be before and after training.
How to eat up to, during and after jogging
Food before and after cardiovascular
Cardiography are an excellent way to say goodbye to superfluous kilogramswhich is subcutaneous fat and bring the body into tone. But in order to achieve the desired weight loss, it is necessary to correct the power after cardio, as well as immediately in front of it.
Common types of cardiovasculations that show good result When weight loss, aerobic loads and running. Therefore, it can be considered, which should be powered by weight, on the example aerobic training.
Erroneous was the opinion of specialists about that before aerobic load It is impossible to eat food. In addition, it must be transferred to the first half of the day and performed immediately after the morning awakening. Reviewed this statement, specialists in the field sports nutrition Do not recommend exercise on an empty stomach. Therefore, if training is envisaged, a duration of no more than 45 minutes, the meal before it should be no later than in 2 hours.
Need to eat before training
In order to charge the body with the energy that will be required during cardion loads, 2 hours before they began to use a slow carbohydrate and protein necessary for muscle formation.
The combination of protein and carbohydrates used before training will prevent the surgery of insulin levels in the body and contributes to the effective fat burning.
During aerobic load, you should not limit yourself in the use of fluid. In this case, preference is worth paying clean water. This is due to the change in the water-salt balance, which will be required to restore, in order not to harm the body.
Be sure to drink water
At the end of the aerobic training, the splitting processes of fatty deposits continue. This state is short. In addition, after the cardiovenation, it is important to take food, in particular, the absence of which can lead to catabolism of muscle mass, which is impossible in this case. Therefore, if you wish to achieve effective weight lossAfter 30 minutes, at the end of the occupation, it is necessary to eat a product in which there is a quick protein. 30 - 40 minutes after the rapid protein was eaten, a slow carbohydrate should be done into the body.
Neglecting meals before exercising sports and at their end it is not worth it, because the result, for which the cardiography was chosen, can delay.
After 30 minutes upon completion of the lesson, it is necessary to eat a product with a protein
When running, as in the case of aerobic weight loss, you need to eat correctly. Refuse worth the venture morning run. on empty stomach. Myths that in such a way weight loss will come at times faster, long extended. On the contrary, such experiments on the body may have negative consequences.
After all, in order for the level of glucose during blood running in the blood, the presence of glycogen is necessary within the normal range, which after night sleep in the liver almost does not remain.
In order to provoke the splitting of fat during the run before cardiography, it is necessary to replenish the body with carbohydrates. But it is not worth moving shortly before training, because it will not only turn into the complexity of the load, but can also say on digestion, feeling the feeling of nausea and even vomiting.
Food for weight loss to run must be limited to complex carbohydrates. The number of absorbed food directly depends on the time through which it is planned to start running. If no more than an hour remains before training, it will be enough to use complex carbohydrates in the amount of 100 calories. On this number of calories can be eaten, for example, banana or 30 grams of flakes.
If before training, in this case, running, it remains for more than 3 hours, the meal must be 300 calories. At the same time, you can eat potatoes cooked in the peel, low-fat meat, for example, chicken, and a slice of whole grain bread.
Some athletes allow a common mistake, refusing to make food after training. It may not lead to the most enjoyable changes in the body that must be eliminated. Therefore, an hour after the end of the run, it is necessary to eat complex carbohydrates and protein, while the protein should not exceed 8% of the consumable carbohydrates.
Be sure to eat after training
The reception of carbohydrate and protein food after running for weight loss contributes to the timely nutrition of muscle tissue, and will also lead to the fact that in the body within the normal range, hormones will be produced responsible for anabolism.
After resorting to the cardiovers for weight loss, skipping meals at their end is undesirable. Unfortunately, not all athletes manage to fully eat after classes, so with you always need to have a snack, for example, fruit (banana, orange), with which it will still be possible to replenish the body we need carbohydrates.
To achieve the desired result, it is necessary to comply with the recommendations on nutrition before and after sports. It is necessary in order to speed up the metabolic processes in the body. In addition, a large half of success on weight loss depends on nutrition.