Tuesday, December 24, 2019

Food & Your Gym

I will say right away that the post is not intended for bodybuilders or gym bunnies, there are no monstrously rigid diets here. There are practical recommendations on nutrition so that the head does not spin during training, muscles are firm, mood is good, and immunity is strong.

I think it’s no secret that the gym is good, especially if you manage to get there at least 2-3 times a week.

So why is the inode at the exit from it we feel like a broken trough, the muscles do not grow stronger, they only hurt, and it is getting harder and harder to go there every time?

Solving these problems is quite simple – a small set of meals before and after training + planning the program in advance. So:

Before training:

The most important rule is to never go hungry or tired. Successful training involves the consumption of at least 600-800 kcal, be sure to prepare a platform for the flow of these kcal (at least 600), i.e. eat corny 1.5 hours before a workout, otherwise you risk losing muscle tone and weight, and you may get dizziness and nausea during a workout. Food should be rich in carbohydrates, both fast absorption and slow. I recommend:
a) legumes (beans, corn, peas) – they are not only rich in carbohydrates, but also contain a large number of amino acids, which contribute to the absorption of protein after training.
b) Rice, Buckwheat, Millet – all three are rich in mixed carbohydrates mixed with proteins
c) low-fat bakery products – an excellent source of carbohydrates + the easiest
d) chocolate (or even better, pharmaceutical hemoglobin) – you have to be careful with this, eat about 30-40 minutes before training, glucose will be a key element, but it burns very quickly.
e) a pair of bananas before training – carbohydrates, calcium, vitamins and amino acids, an ideal snack before starting a workout.

Ideally, everything should look like this: in 1.5 hours a portion of beans, in half an hour a sandwich, 30 minutes before training a couple of bananas and go.

Training:

It naturally can be different for everyone, there are only a couple of rules:

  1. Be sure to 10-15 minutes of cardio exercises (running, rowing, exercise bike, etc.) before proceeding to the main ones – the body needs acceleration.
  2. When walking 3 times a week, it is necessary to distinguish muscle groups for training, so train your legs and lower back 1 time, 2 back and chest, 3 Hands + stretching. Thus, you will not overload the muscles while one group is training – the other will recover.
  3. 4 approaches to each simulator – the 1st warm-up is easier, then 3 at full strength.
  4. Strict adherence to the instructions on the simulator and control over muscle tension, feel too heavy – take less weight.

Also during training, do not forget to drink water (in moderation), I act on the principle – after each simulator 3 sips of water.

After training:

Do not rush into food immediately, the muscles still work for you, so the body continues to burn kcal for 1.5 – 3 hours, just at this moment you need to count on those who go to the gym to lose a couple of kg.

Take a shower, drink two glasses of warm water, you can (need) to pickle food after 1.5 hours.

Here the basic principle is the presence of proteins, amino acids and healthy fats in food, with a desirable reduction in carbohydrates, so among the recommendations:

a) fish – almost any variety is suitable here, up to canned food (in this case, the best choice is sardine or mackerel) – the fish is rich in proteins, amino acids, healthy fat (Omega 3) and it is easily absorbed
by the body
b) Chicken meat and eggs – pure protein!
c) Dairy products – cottage cheese and low-fat cheese, also have a large number of proteins
d) Meat – avoid fatty pork, the rest is also rich in amino acids and proteins

In addition to the listed products, it is also good to eat – unroasted nuts, seeds, vegetables and fruits by itself.

If after training the food was without fats and vegetables, then I recommend two tablespoons of olive oil + multivitamin tablet. Since vitamins are soluble in fats, absorption will be much better, this will not only strengthen the immune system, but also help muscles recover faster and better.

In principle, these nutritional rules are quite simple to follow, in addition, they provide for variety and flexibility of use, after two weeks – the result will not be long in coming.

There are also specialized foods (protein shakes, an amino acid pill, etc.) – they are also very good, but it is very difficult to guess the dosage with them, because they contain phosphorus, there can be various problems with digestion and skin + the cost leaves much to be desired. If the end in itself is not a body like that of Schwarzenegger, then you can easily do without them.

In general, everything seems to be.

Go in for sports, eat right and all that;)

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