Nutrition - up to 90% of success on weight loss or muscle set. No workouts, vitamins and other methods will not be effective without proper nutrition. Sport - only a good addition to it.
When there is after training
During training, especially after heavyweight exercises, the blood rushes to the muscles, but because of this, it departs from all other internal organs: from the stomach, intestines, pancreas, kidneys, liver and everything else. Therefore, the stomach begins to function by about 30-40% worse than usual, and additionally load it with food immediately after the workout is not worth it. It is better not to eat immediately after workout, wait about 30 minutes and proceed to the meal.
What is?
Based on the main rule, which is more important than the overall balanced diet more important than individual methods of food, there is a need for the same as always. That is, there will be rapid or slow carbohydrates or proteins - there is a significant difference. The main thing is that during the day you licensed the norm of proteins, carbohydrates and fats, and it will be before training or after - not so important.
Carbohydrates: simple or complex?
Both those and others have their advantages. Simple carbohydrates - all where there are a lot of sugar: sweet, bread, snob, sweet dairy products and some cereals (rice or manka, for example). They can be eaten more for a limited amount of time, and the body is inherries its dose of glucose and energy.
But minus simple carbohydrates - they are easy to go through, and they can postpone into fat. This is when the guy has frankly haliturite in training, but he considers it his duty after training "get rid of" a couple of bananas, and coming home, eats rice and again bananas. Therefore, if you are not experiencing superloads, it is better to prefer complex carbohydrates - porridge or vegetables.
Protein
As for the protein, it is better that they were fast proteins - those that are learned easier and faster. These include egg whites, fish, the same chicken breast or turkey meat. But if you eat instead of eggs cottage cheese, for example, but nothing terrible will happen. Amino acids will go to blood a little later, but on the growth of muscles it will not affect.
0
382
And the coach says to us that it is necessary to eat protein food, because Protein main building material for our muscles.
All the correct coach says) But before training you can drink L-carnitine from the Sportspert series. Increases endurance and efficiency. The liquid form is quickly absorbed, so I drink it before the training, besides, this is a fat burning drug, for weight loss.