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What to eat before training?

In professional sports dieteticsthere is the concept of carbohydrate loading. Approximately one hour before the start of training, you need to eat a small amount of carbohydrates. Carbohydrates can be presented by grain bread, sandwiches, fruit or juice. If you are going to lose weight, exercise in the morning, it is very important to understand that burning fat on an empty stomach is completely futile. The body needs a little fuel to run all the important processes. There is an alternative opinion, according to which for two or two and a half hours before training you need to eat a little fat or protein. By the beginning of the training, all food should already be digested, which will give you strength for exercise. This option is suitable for those who regularly and correctly eat during the day in such a way that pauses between meals are no more than five hours. Carbohydrate loading in a situation with a regular diet is considered as an emergency option in case the regimen is knocked down and you have not eaten anything for a long time. The only type of exercise that requires an empty stomach is yoga, almost all instructors believe that this type of exercise should be engaged in the morning , not having breakfast, otherwise there may be discomfort. If you can not concentrate on yoga without breakfast, limit yourself to a glass of tea or dilute the freshly squeezed juice.

During training, there is no need. The only sport that allows you to reinforce in the process and even requires this is a race to impressive distances. Carbohydrate supplements supplement the body's energy resources.

What is after the workout?

Proper nutrition after exercise depends ontype of load. If you are a fan of cardio training, your main task may be called restoration of glycogen stores or reserve carbohydrate. You spend its reserves before you start to use fat tissue. If glycogen is not restored after such training, it will slow down the metabolic processes, and you will be less hardy for a while. So after running or another cardio-load, it's best to drink smoothies, a milkshake or eat a fruit. To do this is best in fifteen minutes after the end of classes.

To make an ideal training program, consult a specialist. A well-chosen system of exercise and nutrition works wonders.

If you are engaged in power loads formuscle strengthening or weight build-up, then for two hours after training you must eat something with lots of protein. Suitable lean meat, cottage cheese, poultry, fish or protein shake.