What to eat after cardio for weight loss. Proper nutrition for weight loss cardio. Pre-workout and post-workout nutrition: pre-workout nutrition

Cardio training is becoming more and more popular every year.

This is due to the fact that modern people lack of physical activity necessary for the normal functioning of the body.

This type of exercise includes brisk walking, dancing, different kinds aerobic training.

Cardio not only helps to strengthen blood vessels and improve health, but also burns excess calories.

An integral part of physical activity- compliance with certain dietary rules during cardio workouts for weight loss, which will be discussed in detail in the article.

General rules

because during their implementation, the body consumes a large amount of energy. After 30 minutes of vigorous exercise, stress hormones are released that help burn fat even better. However, even a properly drawn up training plan will not bring the desired result in the fight against excess weight without correcting the diet. Losing weight needs to follow several rules regarding the organization of the diet:

Do not give up breakfast during high-intensity activities. Ignoring this advice can lead to the fact that the body does not have enough energy to complete tasks. It is recommended to consume food 2 hours before training.
Drink at least 3 liters of clean water a day. Otherwise, decay products and wastes will accumulate in the muscles due to insufficient leaching.
After each workout, take light, low-fat snacks. Proteins should be preferred.
Give up sweets and pastries completely. On rare occasions, you can afford a dark chocolate cube.

You should know! To keep your figure in shape, you must follow a diet regularly. It should become a way of life, not a short-term dietary change.

What can you eat

When cardio training aimed at losing weight, it is allowed to eat:

soups cooked in vegetable broth;
dietary meats (turkey, rabbit, beef);
sea and river fish, crustaceans;
fermented milk products and milk with a low fat content;
fresh fruits and vegetables;
bran;
cheeses (not more than 30% fat);
flax and sesame seeds;
nuts (up to 50 g per day);
legumes;
yeast-free bread;
whole grain cereals;
egg whites.

Drinks are allowed to be consumed green tea, rosehip decoction and herbal infusions in water.

What to exclude

To replenish lost energy after cardio, it is recommended to use complex carbohydrates and proteins. If the warm-up is aimed at correcting weight, then the following must be excluded from the diet:

fast food that contains a lot of empty calories;
sweets;
flour products;
chocolate bars.

How to find the right products

Food for cardio training is chosen, depending on what type of exercise was emphasized. During high-intensity activities, which are performed before bedtime, they feed on compounds of carbohydrates and protein.

This combination of organic substances provides the necessary energy during exercise and material for building muscle cells. It is advisable that food intake is carried out 2 hours before exercise.

Best food combinations for high-intensity cardio workouts:

buckwheat + turkey;
rice + fish;
pasta + beef.

In addition to the listed ingredients, any kind of vegetables can be added. Let's take a snack with foods containing simple organic compounds (chocolate, sugar, honey).

When, how and how much

Low-intensity exercise does not require consumption simple carbohydrates... This type of exercise is allowed at any time of the day (morning, afternoon and evening), subject to some rules:

If the loads are carried out in the morning, then it is better not to eat anything in front of them. This time of day is considered the best time for losing weight, since against the background of low glucose levels in the body, fats will be burned more efficiently. Protein-rich foods (chicken, fish, or protein) are recommended after the morning session.
Before the daytime cardio workout, have lunch 1.5-2 hours in advance. The best snack is food containing complex carbohydrates (fruits, cereals). After class, nutritionists are advised to re-focus on vegetables and proteins.
If the workout is done in the evening, then they do not eat before 2 hours. For a snack, vegetables, meat are suitable. After class, you need to drink water and stop eating.

Important! During cardio training, there is an increased burning muscle mass, which is replenished from subcutaneous fat deposits. Due to this action, the effect of weight loss is achieved.

Attention! The opinion that after cardio exercise you cannot eat for 2 hours is incorrect, in this case, along with fat deposits, muscle mass is also burned, which is necessary to create a relief body.

Be sure to see:

What and how long you can eat after training

Eating before exercise

Before doing cardio workouts, it is important to saturate the body with amino acids that will help burn fat. The substance is obtained from food or special medicines.

The main meal is taken 2 hours before classes, provided that they last no more than 30 minutes. Also, before this, it is necessary to include complex carbohydrates in the diet, which will maintain the body's energy reserves at the required level.

Important! During exercise, it is necessary to drink liquid in small sips in order to regulate the water-salt balance.

What can you eat after class

It is recommended to consume food 30-40 minutes after physical activity. Initially, preference is given to protein shakes or egg white. After another half hour, it is allowed to eat foods containing complex carbohydrates: fruits, legumes, whole grain cereals, mushrooms, berries.

Cardio workouts are any physical activity, as a result of which the heart rate rises to 130 - 150 beats per minute. These include jogging, fast walk, rowing, swimming, aerobics, cycling, skiing. All this improves the functioning of the heart, strengthens blood vessels, increases endurance and speeds up metabolism.

Therefore, cardio exercise is considered the most effective way to burn fat and lose weight, as well as form a slim figure. Training is suitable for those who are starting to play sports.

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The Benefits of Cardio

All experts agree that this type of exercise is good for the body in general and for weight loss in particular. Ideally, to lose weight, your workout should consist of cardio and strength training. In this case, calories will be spent more intensively, and muscles will grow faster. This will make it much easier to acquire the desired relief as a result of weekly classes.

The undoubted advantages of cardio loads are:

elimination of signs of cellulite;
strengthening of the respiratory system and heart muscle;
improved blood circulation;
decreased heart rate at rest;
accelerated fat burning;
strengthening and compaction of the general muscle frame;
reducing the risk of developing diabetes;
increased lung volume;
reducing the risk of a heart attack;
improving mood and improving the psychological state in general;
universality for girls and men, by age and degree of physical fitness.

Cardio helps to start the process of losing weight when it has been achieved - the weight no longer moves. Only by increasing the load by 10 minutes at least once a week, you can already get the result. After all, it is impossible to infinitely reduce the calorie content of food. And often the volumes do not decrease, because although the muscles grow, the fat depots do not disappear anywhere, because for this you need to spend glycogen from your own reserves.

It is cardio training after strength training that helps start this process. Low blood sugar and high testosterone literally melt fat. In addition, constant cardio and exercise helps to keep the body in good shape, even if there is no weight loss goal. They help not to decrease metabolism.

Depending on the time of the cardio workout, they can work both for the growth of muscle mass and for weight loss.

Cons of classes

However, after being inspired by all the positive aspects, you should not overdo it. Cardio can be harmful to your health and even slow down the process of losing weight.

First of all, you should choose feasible activities. Beginners shouldn't start cardio workouts by running, for example. He can be dangerous. Many people think that jogging burns fat better and faster. But improper technique, uncomfortable and unsuitable shoes can lead to injury. In addition, if the initial weight is large enough, jogging can have an extremely negative effect on the joints and subsequently cause chronic pain.

While jogging is more exhausting, prolonged moderate-intensity cardio loads consume a lot more calories.

In addition, if you do not monitor your diet, such workouts increase your appetite even more. A situation may arise when a person, at best, will not lose weight at all.

Types of loads

Few people know that cardio workouts come in different intensities. In fact, such loads involve more than just running to exhaustion. There are two main types of cardio:

HIIT (HIIT) or high-intensity interval training, during which alternate between faster and slower movements. For example, run 15 seconds briskly and walk calmly for a minute.
LIT or low-intensity training. These are usually practiced in fitness clubs. These are long and monotonous walks on treadmills.

The first type of cardio workout allows you to burn faster and more calories in a fairly short period of time. Exercising at this pace is much more fun and interesting, but somewhat more difficult than the second. High-intensity interval training (HIIT) is fast and explosive approaches that can negatively affect joints and are not suitable for people with heart problems or in old age.

Therefore, NITs are more universal pursuits, albeit boring. For half an hour of such cardio training, 325 kcal is spent when walking, on a steyrmaster, when swimming, 151 kcal when walking. With about four sessions a week of 30 minutes, about 1200 calories will be spent.

For cardio training, see this video:

Programs for men and women in the gym

Running on a treadmill isn't enough to burn fat. To do this, there are different programs that can be used both at home and in the gym. The following 5 workouts are the most popular and effective:

Taking a long time. It is intense cardio training for a long time. There should be no rest all the way. A good example is running or cycling at the same speed.
Interval cardio training. This program has a higher intensity than the previous one. Fat deposits go away faster and more actively. During this cardio workout, there is an alternation different levels complexity and allows you to rest a little. You can run, walk, ride a stationary bike or change them, the main thing is to observe the sequence and intensity.
Fartlek. This program is a type of interval training. It is better to choose it for physically prepared people who have been practicing for a long time. There is an alternation of speed and pace during the workout, but it is inconsistent. After a high-intensity exercise, anaerobic work follows, followed by a low-intensity workout and a recovery period.
According to the supercircuit. During the lesson, cardio training is replaced by aerobics with weight. This method is very effective in a short time to burn fat and lose weight. As a result of training, not only the volumes are reduced, but all the muscles in the body are toned.
Cross program. During the workout, cardio alternates, different in duration and load. So, for example, a person does 20 minutes of jogging on the track, then 10 minutes on a stationary bike, and after another 10 minutes on. Each time you can develop different schemes and programs.

Cardio exercises include physical activities such as:

running;
riding a bike or exercise machine;
on an elliptical trainer;
swimming;
step aerobics;
rowing;
walking;
dancing;
badminton or tennis;
yoga.

An important issue is the time for cardio exercises. It is believed that this is best done in the morning. The body is still vigorous and fresh, full of energy. But nevertheless, it is worth sticking to your biorhythms, so the efficiency will be higher, and the classes are more pleasant.

When it comes to prioritizing strength training, it all depends on the goal. If you need to lose weight, then it is better to do before, but if you need to gain muscle mass, increase the tone of the heart and muscles, then you should do cardio after.

Alternating sessions are also a good workout option, that is, at the beginning, middle and after. Even small exercises for 10-15 minutes will help not only build muscle, but also burn calories and lose weight. But you should not be zealous, a session for more than 20 minutes will only deplete the body.

Both cardio and strength training should be increased gradually, starting with at least half an hour. Starting too abruptly will lead to pain, exhaustion and injury, which will incapacitate the person for a long time.

About the benefits of cardio workouts and an example program in gym see in this video:

Respiratory system

Do not forget about breathing during cardio training. The effectiveness of exercise depends on it, since oxygen is actively involved in the removal of fats from lipid cells. Breathing should be light and fast during interval and short cardio workouts. If a person runs a distance, then you need to breathe deeply and rarely. With this, it is important to take a full breath and the same exhale.

While sailing, a slightly different system. Inhale is fast, and exhale is long and slow into the water. In the first workouts, you should be careful about breathing, but then a habit is developed.

Home cardio workouts

Not everyone and not always have the time and opportunity to go to a fitness club, just like installing exercise equipment at home. They are expensive and take up a lot of space. But everyone has a couple of square meters for classes. Cardio training can be done at home.

The most effective are the following exercises, they should be performed in the specified sequence and quickly enough, as far as possible, but the sooner the movements are, the better the fat goes away.

Explosive push-ups. The starting position is the same as with the usual ones, but when the body is lowered down, the exit occurs abruptly with the palms off the floor. Then the person lands softly. Over time, you can make the exercise more difficult and add cotton. You need to do it 15 times.
Jump squat, or burpee. The exercise is more difficult than the previous one. Starting position - squat with knees pressed to the chest. Then the legs are sharply extended, the state is accepted as in. After returning to the starting position and a sharp jump upward with raised arms. You need to do it as quickly as possible. Only 20 times.
Push-ups with a change of legs. First, the position is like when lying or plank, then the legs in turn are pulled up to the chest, as if a person is climbing or climbing. Exercise should be done at high intensity. Perform 20-30 repetitions.
Jumping out. Hands are behind the head, legs are shoulder-width apart, squatting is performed, the knees cannot be moved further than the feet. From the position of the legs at an angle of 90 degrees, a sharp jump is made upward. You should do 10 to 15 repetitions in total.
Sumo squats. The legs are shoulder-width apart, then the knees are bent and spread apart in different directions, while the hands are lowered between them and rest on the floor. From this provision the emphasis is performed as in push-ups. You need to return to the original state by performing the exercise in the reverse order. 15 reps in total.

This is the first round of cardio training. Depending on your physical fitness, you should do 3 to 5 repetitions. Between circles, you need to rest until breathing is fully restored, about 2 - 3 minutes.

For the best cardio exercises for losing weight at home, see this video:

Meals after class

However, it is important to understand that without balanced, accurate calorie counting and portion control, all cardio efforts will be wasted. First of all, you should think about diet. This is more than 80 - 90% of success in losing weight. Cardio workouts will help keep the body in good shape and increase endurance. Without nutritional control, appetite will only increase after exercise, which means that weight loss will not happen.

The diet should contain proteins, fats, complex and slow carbohydrates, vitamins. It is worth excluding semi-finished products, sweets and pastries. But at the same time, hunger strikes are unacceptable, as it lowers immunity and slows down the metabolism.

Also, do not forget about snacks. Vegetables, fruits or protein yoghurts, nuts are best suited.

Important points

For cardio workouts to bring results and enjoyment, you should follow these tips:

Shoes and clothing should be comfortable for sports. Inappropriate equipment can cause injury, discomfort, and hinder movement. So the workout will turn into a fight with clothes, and there will be no result.
Increase the intensity and time of cardio gradually.
You need to change the load, try different programs and exercises. So the body is in good shape and constantly consumes calories.
If you experience any discomfort, you should take a break.
You need to start cardio training with a small warm-up for 3 to 5 minutes, so it will be easier for the muscles to work.
It is important to consume enough water, both during exercise and in general.

Cardio workouts help speed up the process of losing weight, keep muscles and organs in good shape. Thanks to them, endurance increases, the cardiovascular system is strengthened. But at the same time, it is important to monitor nutrition, without it, no matter how many kilometers a person runs during classes, there will be no result. Also, do not overdo it with cardio training, so as not to injure and deplete the body.

Many people in order to lose weight and improve their health choose - cardio exercise. But this is not always enough to achieve a result. In order for cardio training to bring the desired results, you need to know what and when to eat before and after exercise, as well as observe the number of calories throughout the day. If you do not do this, the weight will go very slowly or even stand still.

Why and for whom is cardio useful?

Cardio is a set of various exercises performed without stopping for a long time, this includes:

- run;
- aerobics;
- race walking;
- swimming;
- jumping rope, etc.

Cardio workouts are shown for people who want to improve their health, maintain their shape, as well as those who want to lose weight. It is recommended to exercise 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 goal you are pursuing, doing cardio (weight loss, health promotion) and also on the level of physical fitness.

It is better to start practicing with the minimum time, gradually increasing the duration and pace of the workout. The fact is that the body quickly gets used to aerobic exercise and if you don't change anything, then after a certain time, the training will stop yielding results. If you have been practicing for a long time and for some reason decided to give up cardio, then you need to quit training not immediately, but gradually.

What time and what should you eat before cardio?

If your goal is to burn as much fat as possible with cardio, the best time to exercise is in the morning. When you haven't had breakfast yet, you have very low blood glucose levels, therefore, the body will take energy from fat stores.

Many experts recommend consuming amino acids before exercise. They can be in the form of tablets or fast-digesting protein products (egg whites or isolate). According to scientists, 10-20 grams of whey protein or a pair of egg whites is what you need for effective fat burning. But this program is only suitable for long-term athletes and those who have a low percentage of subcutaneous fat.

In cases where cardio training lasting from 30 minutes, you have it in the afternoon or in the evening, then the interval between meals and classes should be at least 2 hours. It is best if - it will be proteins (lean meat, cottage cheese, yogurt, eggs) and slow carbohydrates with a low glycemic index (cereals (except semolina), bread and pasta made from whole grain flour, brown rice, vegetables, etc.).

Many people train right after the end of the working day - this is a very good option, since a sufficient amount of time has passed after eating lunch, but try to have another snack two or three hours before training, so you will have enough energy to carry out the training with full dedication.

To drink or not drink while exercising?

Drink! Still clean water. And drink as much as you need!

Some sites write that you shouldn't drink water during your workout, as it swells the muscles, and you will soon become like jocks. I want to say that this is complete nonsense. During training, we sweat and lose a lot of fluids, so we need to make up for this loss. Sometimes they even write that you need to wrap yourself in foil or warm yourself in order to burn fat - such manipulations on yourself can lead to heart problems. Yes, of course, you will sweat more, but sweat is not fat, but the body's reaction to a rise in temperature, respectively, you will not get any increased fat burning.

Eating after cardio workout

Our body is actively losing calories, not only when we do cardio, but also for some time after it. At this time, it is better to wait with food, so as not to let all your efforts go down the drain. Many people advise eating no earlier than 2 hours after training. This option is also not entirely correct, since cardio plus long-term abstinence from food can threaten the destruction of muscles and a decrease in metabolism. That is clearly not suitable for losing weight.

It is most advisable, 30 minutes after training, to take protein foods (cottage cheese, egg whites, yogurt), and after an hour and a half, have a full meal, preferably with slow carbohydrates. If the training took place in the evening, then it should be a light dinner.

Let's summarize:

- in order to lose weight, do not have breakfast before morning cardio;
- to maintain and improve forms, in the morning before aerobics - take amino acids or protein;
- at other times of the day, start training 2-3 hours after eating (slow carbohydrates and protein);
- during training, drink water as needed;
- after cardio training, drink protein or protein foods after 30 minutes, and after 1.5 hours, protein + slow carbohydrates.

Train and be in good shape at all times!

For the maximum effect of weight loss, it is important, in addition to adhering to the training program, stick to correct regime nutrition and food selection.

Cardiac Diet aims to recover and prepare for the next activity, as well as allow the body to continue. to burn calories some time after the end of the workout.

Otherwise, everything that you burned during the lesson is will return with a meal.

The principles of composing a diet for cardiovascular weight loss

To lose weight, you must consume 20% less calories and less food than you spend during sports activities.

This requires a daily calculation of calories in foods you receive per day. If you follow this rule, you can consistently lose weight. 1-1.5 kg every week.

And this is an excellent result: losing weight too quickly - unhealthy, moreover, for fast weight loss kilograms can also quickly return.

Losing weight gradually, you will consolidate the result and keep what you have achieved for a long time. You need to eat often, but in small portions: 4-5 times a day with an interval of 4 hours.

The traditional diet, involving Three meals a day, slows down metabolism: the less often you eat, the more the body tries to stock up on fat. Therefore, the metabolism needs to be accelerated. It is better to eat a little, but more often: the body will be "calm" that no one is going to deprive it of nutrients.

Reduce the amount of fat consumed in foods to a minimum and consume more protein. So, you will preserve the muscles, because protein repairs damaged muscle fibers. Don't forget about complex carbohydrates: they provide the body with energy. Drink plenty of water, and try to drink a day 1.5-2 liters.

Water saturates cells with oxygen, flushes out toxins, moisturizes tissues. Before eating drink a glass of water in 30 minutes- this way you prepare your stomach for eating.

Important! It's about water, not juices. Juices, especially packaged juices, contain many sugar and carbohydrates.

List of approved products

Eggs. Eating this product for breakfast contributes to weight loss, since eggs give a feeling of fullness for a long time and accelerate the metabolism in fatty tissues. It is recommended to eat boiled eggs in combination with fresh vegetables, fried in a non-stick skillet without adding oil, or steamed.

Photo 1. Boiled egg, cut open and whole, unpeeled. The product gives a feeling of fullness, contains vitamin E.

However, the yolk is high in fat, so it is best to a serving of two eggs in the following way: one whole egg and one egg without yolk. You should not completely exclude yolk from the diet, since this product contains iron and vitamin E, which help to overcome fatigue and cheer up.

Cabbage: the product contains a lot of fiber and coarse dietary fiber, which helps to cleanse the intestines and promote weight loss. You can eat all types of cabbage, and cabbage is suitable both fresh and steamed or stewed.
Tomatoes: these products are low in calories and quickly saturate, enrich the body with vitamin C and carotene.
Cucumbers: contain almost zero calories. You can eat them at any time of the day and not be afraid to get better. They contain tartronic acid, which prevents the conversion of consumed carbohydrates into fats. Cucumbers remove toxins from the body and contain iodine, which is necessary for the prevention of diseases thyroid gland... You can eat them in unlimited quantities.
Grapefruit. These fruits can be eaten even in the evening, as the substances they contain accelerate the breakdown of body fat. The product also contains a lot of fiber.

Photo 2. The girl eats a grapefruit with a spoon. The product is suitable for use in the evening.

Apples: foods contain iron, vitamins, fiber, antioxidants. They activate metabolism. But do not eat them at night, as they contain several acids that irritate the stomach walls. Eat apples better in the morning.
Legumes. It is a source of vegetable protein and fiber and is perfectly digestible when combined with animal protein. Nutritionists advise you to compose your diet in such a way that legumes account for 8-10% of all products... Legumes provide the body with a sense of satiety for a long time.
Ginger. A proven weight loss product. It removes toxins from the body, lowers cholesterol levels, and accelerates metabolism. It is best to make a drink from ginger: 2 tablespoons pour a liter of boiling water over the grated root, add lemon juice and leave for two hours. Add a little honey to the warm liquid. Drink like regular tea.
Green tea. This drink also helps in the fight against excess weight. It contains antioxidants that break down stored fats and remove toxins and heavy metals from the body. It is recommended to drink about three cups green tea. No longer worth it as it contains caffeine and can cause sleep problems.

Photo 3. Brewed green tea in a cup and lime. The product contains antioxidants that remove heavy metals from the body.

Nuts. This is a fairly high-calorie product, so you can only afford a few pieces a day. However, nuts, especially almonds, flush out excess cholesterol and lower levels of fatty acids - lipids. It is also an excellent source of phosphorus.
Dairy products. Promote the breakdown of visceral fat, are an excellent source of protein and calcium, improve digestion and strengthen the immune system. Just make sure that these products (cottage cheese, kefir, yogurt) are low in fat.
Cereals. The most useful are oatmeal, buckwheat, millet. Oatmeal, for example, is rich in vitamins E, PP, group B, calcium, iron, magnesium.

Buckwheat contains a huge amount of useful microelements such as phosphorus, iron, magnesium, potassium, as well as vegetable protein. But buckwheat is quite high in calories, so it should also be eaten in limited quantities.

Photo 4. Boiled buckwheat with butter in a plate. The product is rich in trace elements, contains vegetable protein.

Millet removes toxins and breaks down fat cells, contains magnesium, potassium, phosphorus, vitamins PP, B and E.

Carrot. This product is a storehouse of vitamins, minerals, fiber and carotene. Two carrots per day will provide you with a daily intake of vitamins.
Bell pepper. A low-calorie vegetable containing carotene and vitamin C. Digestion of pepper makes the body waste a lot of energy, so this product is recommended for any diet.
Meat: chicken breast, turkey, lean beef and veal - boiled, baked or steamed.
Lean fish. Sea fish rich in acids Omega-3, which help the breakdown of fats, and also have a beneficial effect on the skin, hair and nails, strengthen blood vessels. Especially in this regard, tuna and salmon are good - diet products containing easily digestible protein.

Photo 5. Baked dietary fish tuna with vegetables on a plate. Contains Omega-3 acids.

Restricted and Prohibited Products

In addition to sugar, soda contains many preservatives and food colors that contribute to the development of asthma, kidney and cardiovascular disease.

Alcohol. Alcohol itself is calorie - in 1 ml of alcohol 7-8 kcal... In addition, alcohol slows down the metabolism and stimulates the appetite. It is better to give it up during the period of weight loss completely. If the reason obliges, the maximum that you can afford is a glass of dry wine per day.
Fruits. All sweet fruits contain sugar, so it is better to use them in limited quantities in the morning, optimal till 12 o'clock... Especially with caution, you should treat foods such as bananas and grapes, as they have the most calories.
Potato. It contains starch, which is made up of glucose units. Therefore, you should limit the consumption of the product during the diet.

Photo 6. Fried potatoes on a plate. The product contains starch and glucose, it is better to reduce its use during cardio loads.

Nutrition during cardio training

It used to be thought that it was best to conduct morning workout fasting, before breakfast, since after an overnight fast, fat will be more actively broken down.

Reference! Modern nutritionists have come to the conclusion that fat burning is more efficient if the body receives energy in the morning in the form of food.

Therefore, if cardio training in the morning, then in 40-60 minutes before it, it is important to consume a product with protein and slow carbohydrates. If the training takes place during the day, that is, you need 2-3 hours before her.

Choose foods with a low glycemic index - this will allow burn more calories from fat during exercise. It can be proteins: dairy products, eggs, natural protein shake.

Complex carbohydrate foods: cereals, legumes, berries, fruits and vegetables, bran.

For lunch, it is best to eat soup, white meat, fish in combination with vegetables.

What can you eat after class and after how many minutes?

As for the time of food consumption after class, here you need to take into account such a concept as protein-carbohydrate window- period length at 23-40 minutes after an intense workout, during which the body can quickly process nutrients.

This window is "closed" in different ways depending on the purpose: gain muscle mass or lose weight... And even if you are not interested in building new muscles, losing what you have is also not worth it. After all, beautiful, toned muscles make the figure slimmer.

Photo 7. Whey Gold Standard 100% Whey Protein Recommended for post-cardio workouts.

Therefore, the best option is to eat easily digestible protein products (this can be egg white or whey protein) in 30-45 minutes after cardio workout. After another 45 minutes you can consume slow carbohydrates to restore energy.

Must-eat food

After half an hour after workout should be taken a small portion of protein and then a portion slow carbohydrates. It can be such products: whole grain bread or pasta, but always from durum wheat, legumes, vegetables in combination with chicken breast or lean fish.

Approximate diet for the day: how to eat right?

On the breakfast you can eat boiled eggs, steamed omelet, dairy products: cottage cheese, yogurt, kefir; it is useful to eat cereals, berries, fruits in the morning.

Dinner consists of soups, lean meat, poultry, lean fish with vegetables, legumes.

On the dinner it is best to eat proteins. This, again, cottage cheese, white meat, fish with a small amount of low-calorie vegetables or herbs, some nuts, a protein shake.

Snacks are made throughout the day: fruits, vegetables, nuts and dried fruits are suitable for them.

At diabetes mellitus, infectious diseases and oncology, as well as after childbirth cardio loads are generally contraindicated and diet and food must be prescribed by a doctor.

For people, obese, and also it is necessary to draw up a special training program and diet with certain foods. Therefore, do not take risks, do not self-medicate, you do not know how much to eat, because losing weight should lead to an improvement in the quality of life and health, and not to new problems.

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Many people in order to lose weight and improve their health choose - cardio exercise. But this is not always enough to achieve a result. In order for cardio training to bring the desired results, you need to know what and when to eat before and after exercise, as well as observe the number of calories throughout the day. In the event that this is not done, the weight will go away very slowly or even stand still.

Cardio is a set of various exercises performed without stopping for a long time, this includes:

Run;.
- Aerobics;.
- Race walking;.
- Swimming;
- Jumping rope, etc.

It is better to start practicing with the minimum time, gradually increasing the duration and pace of the workout. The fact is that the body quickly gets used to aerobic exercise and if you don't change anything, then after a certain time, the training will stop yielding results. Attention! Only if you have been exercising for a long time and for some reason decided to give up cardio, then you need to quit training not immediately, but gradually.

What time and what do you need to eat before cardio?

Only if you set yourself a goal to burn as much fat as possible with cardio, the best time to workout is in the morning. When you haven't had breakfast yet, you have very low blood glucose levels, therefore, the body will take energy from fat stores.

Many experts recommend consuming amino acids before exercise. They can be in the form of tablets or fast-digesting protein products (egg whites or isolate. According to scientists - 10-20 grams of whey protein or a couple of egg proteins is what you need for effective fat burning. But such a program is suitable only for long-term athletes and those with a low percentage of subcutaneous fat.

To drink or not drink while exercising?

Drink! Still clean water. And drink as much as you need!

Food after cardio workout.

Our body is actively losing calories, not only when we do cardio, but also for some time after it. At this time, it is better to wait with food, so as not to let all your efforts go to Smarka. Many people advise eating no earlier than 2 hours after training. This option is also not entirely correct, since cardio plus long-term abstinence from food can threaten the destruction of muscles and a decrease in metabolism. That is clearly not suitable for losing weight.

It is most advisable, 30 minutes after training, to take protein foods (cottage cheese, egg whites, yogurt), and after an hour and a half, have a full meal, preferably with slow carbohydrates. Thus, if the training took place in the evening, then it should be a light supper.

So, the preparatory process has become completely clear, and it remains to deal with the very problem of nutrition after training. You need to know that contrary to popular belief, working in the gym we are engaged in destroying our own muscles, but they grow just after the classes are over, during rest and rest. Thus, it is from the correctly chosen regimen and the composition of your own nutrition that it will depend on how quickly and efficiently you gain the necessary muscle mass that you expected.

So, there is an opinion that the best option would be to eat the right food within fifteen minutes, and up to half an hour after exhausting work in the hall. This period is precisely called by that amazing term "carbohydrate window". The thing is that during intensive sports activities, the body draws energy from the conserved carbohydrate glycogen, which causes its deficit, which must be replenished.

Thus, there is an ambivalent opinion about what you still need to eat immediately after training. Some talk about proteins that will help build new muscle fibers that have been successfully destroyed during exercise. Others recommend consuming carbohydrates to make up for the lack of that very glycogen. However, the essence remains somewhere in the middle.

The thing is that it does not matter at all whether you eat carbohydrates or proteins, all this good will definitely go to restoring energy and it is better that it be a complex. The only thing to consider is that the foods you absorb at this time should be extremely digestible, for example, a banana, a handful of grapes, a glass of milk with a bun, and so on would be a wonderful option. A protein shake doesn't hurt either. True, to be completely honest, many athletes, together with scientists, consider the carbohydrate window, when all nutrients go, as it were, to build muscle, a legend and a myth, beneficial only to manufacturers of protein foods for athletes.

What to eat before and after training for muscle growth. Post-workout food for muscle growth

Without the right food after exercise, your body has nothing to build muscle. This requires three factors:

energy (carbohydrates),
building (protein),
providing vital functions (vitamins, minerals).

There are rules that must be adhered to in order to achieve the goal.

Do not eat fatty foods after training for muscle growth.
It is useful to eat often, in small portions.
If fat accumulates instead of muscle, you should eat less sweets and move more.
It is important to listen to the body and its characteristics.

After physical exertion, the body first restores the energy necessary for the activity of important organs and systems. Therefore, the first portion of food, after showering and changing clothes, should contain carbohydrates. It can be porridge or fruit.

Your next meal should be protein. Evening classes, after which there is no time to eat twice, require special approach: Dinner should combine both carbohydrates and proteins. This combination is observed in simple dishes: buckwheat porridge with fish or omelet, a cup of milk, an apple.

Sometimes a special treatment is required. If the body is not gaining weight well, then in the daytime you should eat a lot of both carbohydrates and proteins: meat, fish, dairy products, eggs, vegetables, cereals.

If the body is prone to overweight, then in the first half of the day it must be saturated with carbohydrate and protein meals, minimizing fatty and sweet foods. For the evening, dietary dishes are quite enough: low-fat cottage cheese, chicken breast, vegetables and fruits will be very useful.

Sports can work miracles! Just imagine: even a few hours after training, the fat continues to "burn" and you lose weight without doing anything! How does this happen? - you ask. The answer is simple: an exhausted body begins to demand nutrition and finds it in fat deposits in the most problematic places. All you can do to help yourself is to eat nothing during these magical few hours.

If you start eating 30-60 minutes after fitness, you provide your body with an alternative fueling option, and it will leave your fat intact, spreading over to what you eat. But to endure such a hunger strike is a real torture, especially if the last meal was several hours ago, and your stomach growls treacherously throughout the apartment.

The situation is further complicated by the fact that we often return from the gym late in the evening, and we simply do not have the opportunity to wait several hours for a snack. Eating up at night, even if it is healthy food, is not the best option. In addition to digestive problems, you will also not be able to sleep, and this is fraught with bags and a bad mood in the morning. How can you kill a worm without spoiling the pieces? There are several options:

Drink some water - no, this is not a mockery or sarcasm at all. The liquid will fill your stomach and give you a feeling of fullness. In addition, the water contains only 0 kcal!;
Drink herbal tea or cocoa in water without sugar - we do not recommend indulging in tea or coffee, since they have the maximum amount of caffeine, which is undesirable after workouts, since it slows down the metabolism;
Low-fat kefir or yogurt - will soothe the stomach walls and strengthen your strength, without burdening your body and conscience with extra calories.

If drinking fluids does not cheer you up or cheer you up, you can still indulge in something more uplifting. Yes, this will slightly reduce the effect of classes, but at least you will not find yourself in the middle of the night in the kitchen with a pot of borscht, not understanding where and how you ended up here.

You can eat some low-fat cottage cheese, an apple, carrot, or boiled meat. The main thing is not to get carried away, and put the plate aside as soon as you feel full.

What to eat before and after training for weight loss. 10 best post workout foods for weight loss

It is not difficult to follow a diet for weight loss. Indeed, it can include really tasty and healthy dishes.

Veal - contains a large amount of protein (19.7 g / 100 g), B vitamins, mineral elements and amino acids necessary for full muscle function. Promotes rapid recovery of the body
Boiled chicken fillet is a source of easily digestible protein (30.4 g / 100 g). The high amino acid content contributes to the rapid recovery of muscle tissue, and the B vitamins accelerate metabolic processes.
Turkey - rich in protein (25.3 g / 100 g), vitamins A, E and vital important elements... Accelerates the metabolism and the process of breaking down fats. Increases the body's endurance.
Lean fish is a source of useful amino acids, vitamins and minerals. Does not contain carbohydrates and is rich in easily digestible protein.
Seafood is an irreplaceable food product, rich in natural easily digestible protein, amino acids, vitamins and minerals. Normalizes the work of the cardiovascular, nervous system... Accelerates the transport of fats from the body and metabolic processes.
Low fat cottage cheese is ideal for a late dinner after workout. The high content of natural protein (17 g / 100 g) promotes effective muscle recovery.
Beans are a low-calorie food with a high protein content (22 g / 100 g). A source of essential amino acids, vitamins, minerals and complex carbohydrates.
Rice is rich in complex carbohydrates (24.9 g / 100 g), B vitamins and minerals necessary for humans. It quickly and permanently restores the body's energy potential, reduces hunger and speeds up metabolic reactions.
Fruit is a source of natural bioflavonoids that control metabolism. Increase the body's endurance and resistance to negative factors environment... Protects against free radicals.
Fresh vegetables, herbs - contain a large amount of easily digestible carbohydrates, vitamins and minerals. Helps to speed up metabolism and fat breakdown processes.

What to eat before and after exercise to lose weight. Exclude:

Fat (or not more than 3 g).
Carbohydrates in your pre-workout diet are essential to provide your muscles and brain with energy. During exercise, "fuel" is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen).
Proteins in your pre-workout diet will not be a source of energy, they are a source of amino acids for working muscles. As a result, muscle protein synthesis increases dramatically immediately after training.
Pre-workout fat should be absent because it slows down the stomach and the rate of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and belching during exercise.
The best dishes before training:
- poultry (turkey, chicken breasts) with coarse bread or rice;
- low-fat steak with potatoes;
- an omelet from egg whites with oatmeal.
The calorie content of food before training should be normal, as at other times. Bulky food (a large portion of salad or a bowl of soup) is best eaten an hour or two before training so that it has time to be digested and the stomach is empty. More dense food (half a bowl of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout.
If you are exercising to build muscle, eat one fruit 30 minutes before your workout. large size with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably whey protein). The protein calculation in this shake is as follows: 0.22 g of whey protein per kilogram of body weight. For example, if you weigh 68 kg, then the cocktail (mixed with water) should contain 15 g of protein.
Also, 30 minutes before training, drink a glass of strong black coffee (you can use a sweetener, but not with cream) or very strong green tea. This will help the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells for the body to use as fuel. Thus, during exercise, you will burn more fat and less glucose, glycogen and amino acids. Fatigue during training will come much later. Your head will be better able to understand and you will be able to train more intensely. The effect of pre-workout coffee lasts approximately 2 hours. It is better not to eat anything immediately before training, since physical activity distracts from the digestion process (rhythmic contractions of the stomach in order to digest food). As a last resort, if you are very hungry, you can drink a glass of protein shake or milk.

What to eat before and after training to lose weight for a girl. Post workout food for weight loss

The body continues to burn fat even after exercise. But how much can you eat after exercise to lose weight? For women, the best option would be to eat if three hours have passed after physical exertion. It is better to eat protein foods that benefit the body. Such components restore strength. It is allowed to eat boiled chicken fillets, omelets, lean fish fillets, seafood.

Add vegetable salads to your daily menu. You can cook them from herbs, tomatoes, bell peppers and cucumbers. Suitable for filling dishes olive oil, but in a minimal amount. If you don't know what to eat after training in the evening to lose weight, you can have a snack of pickled vegetables.

If you did cardio before dinner, you shouldn't eat afterwards. This is because you have to go to bed after two hours. But you can satisfy your hunger with a glass of kefir. The drink is able to saturate the body with the protein necessary for the normal functioning of organs.

A healthy post-workout meal for weight loss means avoiding fatty and smoked foods, sugar, and baked goods. They overload the body, which will nullify all work.

Experiments have shown that the post-workout window, in which nutrients are better absorbed, opens plus or minus for 24 hours. That is, after training, you need to consume abundant proteins, fats, carbohydrates and vitamins with minerals within 24 hours. Minerals and vitamins themselves do not directly affect muscle growth. They act as catalysts, their task is to stimulate the conversion of proteins and other nutrients into muscles.

That is, at the end of the workout, you can drink water, preferably mineral water, in order to restore the loss of water and minerals during the workout. And then at home after an hour or two, calmly eat carbohydrates, for example, potatoes or rice along with proteins (eggs, meat) and it would be nice to add vegetables.

Second meal after exercise

As you can imagine, you should have a full meal 1 to 2 hours after finishing your workout. That is, the diet should be protein and carbohydrates to restore energy. After 1-1.5 hours, you should have your second meal after your workout, which should consist mainly of proteins, especially if it is close to night. That is, the diet should consist of: cottage cheese, eggs, possibly chicken meat, but at night it is better not to, milk, protein shake. Everything for your taste and pocket possibilities.

Attention! If there is another 2-3 hours before bedtime after the second meal, then you will need to eat again.

Eating before bed

Scientists advise taking liquid food. It could be a protein shake. It is quite possible to eat casein protein at night. Or take 150-200 grams of fat-free cottage cheese, it essentially contains casein in its composition. In this way, you will aid in the recovery and synthesis of protein. Plus, the body needs energy to warm the body during sleep, maintain respiratory functions, and so on.

Why do you need to eat at night?

Well, firstly, the body needs energy, as described above.
Secondly, for growth, it is necessary to constantly maintain the prevalence of consumed energy over its costs. That is, in order for muscles to grow, you need to receive more energy than we spend. And as you understand, at night we also waste energy.

There are two ways out of this situation:

There is every 2-3 hours, for this you need to wake up at night to eat and then go to bed. This is an option for bodybuilding fans. For ordinary people poorly suited.
Take a sufficient amount of food before bed, which will take a long time to be absorbed. Carbohydrates will not work for us, as there is a risk that carbohydrates will be deposited in fat. Slow proteins like cottage cheese casein are a great option. It will be gradually released and provide our body building material for muscles. By the way, this is important because the most intensively regenerative and growth processes occur when we sleep.

Further, during the day you need to eat abundantly. If your task is to gain muscle mass, then you need to consume more calories than you spend per day, otherwise there will be no growth. More precisely, it will not be as effective.

Eating after waking up

Breakfast has highest value in the daily food intake. Some sports nutritionists recommend eating 50% of your daily diet in the morning. For example, this was described in the book by M. V. Aranson "Nutrition for Athletes." Read it, a very useful book. So the food that you eat in the morning nourishes the body throughout the day. American scientists have come to the conclusion that people who do not eat breakfast in the morning are more likely to suffer from heart disease. Plus, before breakfast, your body is fasting for 6-10 hours. In addition, the liver works better in the morning.

To make the stomach work better, that is, "wake up", drink at least 250 ml of water immediately after waking up. It is advisable to go to the toilet in the morning for a big time. To cleanse the intestines from the products of the past day and prepare it for work. So you will have less toxins deposited.

Additionally, you need to pay attention to the composition of your body. If you are thin, then feel free to lean on carbohydrates, if there is an excess of body fat, then it is better to increase the calorie content due to proteins. Unforgettable eating polyunsaturated fats vegetable origin, for example olive, and preferably flaxseed oil. And also fish oil, it contains omega-3 fatty acid that are involved in metabolic processes. It is better to limit animal fats, but you should not completely abandon them either.

What to eat before and after strength training. Pre-workout nutrition

I must tell you that proper exercise nutrition is 70% of success in bodybuilding. You work hard, try to build muscle or lose fat, but if you don't get the right nutrients, then all your efforts are in vain. Therefore, I advise you to study this article several times, put everything on the shelves and understand for yourself that if you tried in the gym, then the strained muscles, of course, will begin to change. The question is, if you gave them the nourishment from the outside and what they need, then everything is fine. And if they did not give food, then they will take it from the internal organs or from those muscles that did not work in this training. Here's a simple arithmetic. Meals before training should contain carbohydrates, proteins, while it is necessary to limit the fat content (preferably no more than 3-5 grams).
Take food before starting training process should be done no later than 2 hours before its start. Physical activity is known to slow down and even suspend digestion, so go on an empty stomach. In addition, an overflowing stomach will interfere with proper exercise, and problems such as acid reflux, nausea, and decreased stamina may occur.
Pre-workout carbs will provide you with energy. The accepted proteins will be used by the body as sources of amino acids for working muscles, creating the so-called anabolic “prerequisite”. Fat in your pre-workout diet should be absent because fat in food slows down the absorption of other nutrients. Fatty foods stay in the stomach longer and for this reason can cause discomfort, lethargy, colic, nausea and belching.

In any sporting activity, the consumption of low quality energy will lead to poor performance. Therefore, if you are going to seriously engage in running sports, and constantly improve your skills, then you need to think about proper nutrition when jogging.

should not be like a standard diet. All people who go in for sports require high-calorie and protein foods, full of carbohydrates and minerals. In addition, experienced athletes and runners on long distances often use various energy and protein mixtures.

Therefore, we have prepared this material, which will consider various options for proper nutrition when running, based on when you can go to workout.

How to find the right time

We always feel what and when we need to eat. However, it often happens that the usual regime is violated, or you want to refresh yourself both on a run and after it.

This is because your eating regimen does not always align with your training regimen. For example, after completing the rest of the day, you may feel very tired. Or running on an empty stomach during the day will take away your motivation. It will move your usual dinner time out by a few hours, making it difficult for you to fall asleep after eating.

To keep your nutrition in sync with your workouts, we have compiled a few of the following guidelines.

Morning runs

Eat or not before jogging? Of course, it is better to have something to eat if you have time for this. You can name at least two facts, because of which it is necessary to do this.

First, the body will be filled with the necessary energy supply, which will definitely come in handy in running. Second, your body will wake up and invigorate faster, thanks to the nutrients that fill the brain and other organs.

This is confirmed by most of the scientific experts who argue that any physical action should be preceded by food intake. Since athletes who had at least a small snack before class demonstrate much top scores than those who trained hungry.

But is it possible to sit down to eat before a run for those who are accustomed to sleep longer and get up only immediately before a run? In such a situation, it is better to refrain from eating, as you may start to feel sick or stomach ache. But if you consider yourself a morning person, waking up a few hours before going for a run, then boldly eat, surf the Internet, take a bath and go jogging.