useful tips workouts

What to eat after a workout

Nutrition of athletes is a strict diet, individually selected balanced menu. What is about amateur athletes, their diet has far fewer requirements. Nevertheless, not everyone knows about them. So, when you go to the gym, and after a workout you refuse food, thinking that this will help you to consolidate the result of training, is that the right thing to do? Let’s see.

Food before training

In order to stay full of energy while doing sports, do not fall asleep, do not lose consciousness from exhaustion, you should start the exercises with food that will fill you with energy, that is, carbohydrates. Exercising on an empty stomach is not recommended. And an organism that has not received food for 8 hours is considered hungry. If you are training in the morning – eat 40–60 minutes before the start of the training, you can consume oatmeal, banana, cereal bar, drink tea with honey. Food must contain complex carbohydrates, chocolate, cookies, and other sweets are prohibited. If you work out during the day or in the evening – start training within 1.5–2 hours after a meal. There are no special recommendations in this case.

Exercise on an empty stomach is permissible only in the case of aerobic training, which include walking, running, swimming, dancing, figure skating, some team sports, yoga.

With proper nutrition and regular training you will be popular with the girls, and you no longer have to use russian date sites.

To eat or not eat after a workout – that is the question

During sports, glucose is consumed first, then glycogen (the so-called storage carbohydrates), and only after that – adipose tissue. Therefore, after a workout, the main thing is to restore the level of glucose in the blood. If you have performed cardio exercises, the most optimal solution is to eat 10-15 minutes after class. That is, you do not pounce on food in the locker room, but do not wait until you return home. You can safely take a shower, get dressed, and after that drink fresh juice, smoothies, eat fruit (apples, pears, kiwi will do). If you do not eat within a few hours after exercise, then you slow down the metabolic processes in the body.

If your goal is to lose weight, then after a carbohydrate snack, you can stop eating for a couple of hours. Your body will burn its own fats.

If you are doing power exercises, seeking to build muscle mass, then within an hour after a workout, you need to eat food that is high in protein. Some experts claim that the so-called metabolic window rule – the period of active tissue repair and protein synthesis happen in this period. The best option would be a protein shake. It can be replaced with egg white, chicken breast, lean fish. But in no case after training should you eat dairy products, for example, low-fat yogurt or cottage cheese.

So, after any workout in the gym, you need to eat something that contains carbohydrates or proteins – depending on your goals and the type of exercise. It should be a light snack. And after you arrive home you can have a balanced dinner.

How should a perfect dinner after a workout in the gym look like?

  • steamed white fish;
  • seafood;
  • lean poultry meat;
  • vegetables;
  • omelette;
  • eggs (protein).


At home workouts: basic rules

Doing sport at home is the easiest and fastest way to get back into shape, improve your health and just look better. Video tutorials will help you to do this. There is a huge variety of them, from qigong to Latin American dancing and from Pilates to aerobics. Such trainings are filmed by professional trainers or celebrities – top models Cindy Crawford, Claudia Schiffer and others.

Video tutorials on how to reach your dream body shape can be bought at the online store, (for example, on popsugar site), or found on YouTube. Another option is specialized TV channels that give you the opportunity to choose what you want to do around the clock – yoga, Pilates, belly dance, Latin dances, body stretching, or articular gymnastics. Workout is a great opportunity to keep fit and meet beautiful girls!

Working out at home, in front of the TV, ischeap, effective, besides, you do not need to stand in line for exercise equipment, buy a special uniform and spend time on the road. Solid benefits. But before you start training, you need to consider a few important rules. We have prepared a few popular questions often asked by those who start exercising at home and the answers for them:

– Are classes at home effective? It is believed that the real result can be achieved only under the guidance of a coach, in a fitness club.

– Classes at home can be just as effective as those in the gym. The result depends only on your desire, mood, motivation and, of course, the environment. It is necessary to properly organize the space – so that no one bothers you, the room is well ventilated, there is enough of free space in it – at least four square meters. Well, if the room has a mirror in which you see yourself in full growth – this will help to do the exercises correctly too. Fitness equipment can be minimal, just a jump rope, a pair of dumbbells (they can be replaced with water bottles), a hoop, an expander, training programs, as well as self-discipline and self-control will not be odd either. Fitness bands are another trendy piece of equipment that you can bring with yourself whenever you go and they help to moderate your exercises. So, they are cheap and portable.

– What type of classes to choose, if you need to solve certain problems – to lose weight, cope with insomnia, improve posture?

– In order to lose weight, any kind of physical activity will do. Training increases metabolism, helping you lose weight. But all physical effort will be wasted without a balanced diet and a more active and healthy daily lifestyle. Pilates is ideal for improving posture and for back problems (an exercise system developed by Joseph Pilates specifically for people with a spine complaints). Increasing your energy level can be made with the help of exercises with dumbbells. In addition, we strengthen our muscles, which are the “engine” to speed up the metabolism, because muscles burn much more calories than fat. To cope with insomnia, practice yoga. Breathing exercises, asanas, meditation will return your body and mind to peace and tranquility. If you need to recover from childbirth – use postpartum training, but only by prior agreement with your doctor. For this purpose, low-intensity aerobic training is also suitable – for example, running at an average pace. We would also recommend active walking, cycling, pilates or yoga.

useful tips workouts

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