Many fitness friends know the importance of supplementing nutrition before and after training, but what should I eat before and after fitness training ? What should I eat for my muscles or fat loss for different fitness goals ? When do I eat ?
Pre-training principle:
Intake of low and medium GI carbon water 40 minutes before training
Such as: 1-2 bananas, 1 apple or 2 slices of whole wheat bread ; and some protein (2-3 egg whites, 100 grams of chicken breast or a protein powder )
After the training, the principle of adding meals:
Get enough carbon water and protein in 1 hour
Such as: protein powder ( 2 hours after training is the golden age of body absorption of protein, rapid protein supplementation is very important for the body to enter the muscle synthesis state, so protein powder is the most basic, and at the same time as a fast after training The role of protein supplementation is irreplaceable. If you miss the best period of protein supplementation after training, it is equivalent to a discount on training . According to the training time, the meal can be used as the first meal after training. Or double the amount of meals before training as a meal after training.
Regardless of muscle gain or fat loss, what you eat is based on ensuring adequate protein, controlling different carbon intakes to ensure high-intensity training and recovery.
Here are a few of the better, more affordable and convenient training and food options:
1. Oats
There is no doubt that the food that must be recommended, purchase, and production are very convenient. Low GI carbohydrates are an effective guarantee for your training intensity, and the cost performance is extremely high.
2. Coffee
Caffeine can make people more excited, more energetic, and promotes fat burning. This is also the reason why the fat-reducing products now contain caffeine, but be sure not to use it before going to bed. It should be too exciting to rest.
3. Homemade fruit shakes
Fruit, milk and yoghurt are undeniable health foods, but have you tried to combine them to DIY an exclusive healthy food ? Choose your favorite fruit and milk or yogurt to make a nutritious fitness training meal, simple, Convenient and exquisite, at the same time, the fruit is cut into small pieces or minced to facilitate absorption, creating a different mood !
4. Egg white
Egg white is almost the most convenient source of protein. An egg white contains about 4 grams of protein, but it contains almost no fat. Egg whites can be used as a very good source of energy to increase satiety before and after training.
5. Dried fruit
Dried fruit is easy to carry and store, ideal for pre-training and post-training. The dried fruit contains essentially simple carbohydrates that quickly break down into energy for the body. Pistachio, raisins, banana chips and dried pineapples are all good and convenient to buy.
6. Whole wheat bread
This is not unfamiliar to everyone, whole wheat bread is a complex carbohydrate containing high cellulose, GI value is very low, can provide lasting energy for your training. Non-fat-eliminating period can be combined with some jams, which is not only more delicious, but also functionally better.
7. Chicken breast, beef and brown rice
If you are exercising after lunch or dinner, you can choose these foods as a low-fat dinner, which guarantees both protein and low-carbohydrate carbohydrates.
8. Gold Ace: Banana
Since the main introduction is the meal before and after the training, then the most natural thing to introduce is the most convenient and cost-effective food: banana.
Bananas are low- to medium- GI fruits that provide stable energy for training. ( Is not noticed that volleyball, basketball, football and other endurance athletes will take bananas in the midfield or when they are suspended )
Bananas are rich in potassium and magnesium, which prevents blood pressure from rising and muscle spasms. ( This is very important in sports )
Therefore, bananas are the best and the most convenient option for you to add meals before training.
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