Proper nutrition before and after strength training

WHAT IS BEFORE AND AFTER POWER TRAINING.

Pre and post-workout nutrition is important because:

What we eat before and after training is reflected in the results we get. Eating before going to the gym is critical to improving performance during training.The food we chew after weight workout affects recovery.

NUTRITION BEFORE TRAINING

This is the last meal before exercise. Its purpose is:

Reduced muscle glycogen depletion.Decreasing the destruction of the muscles themselves.Depreciated cortisol hormone levels after exercise. In order for all of the over to be successful, it is indispensable to provide the body with two things: proteins and carbohydrates. Carbohydrates provide energy, which enhances the efficiency of classes, and albumens act as a source of amino acids for muscularity, which helps to strengthen them. Of course, the  quantity of nutrients and their nature will hinge on  a number of factors, such as exercises time, its purpose and type. Alan Aragon, who is one of the most deliberate diets experts, nominates to erode according aforetime visiting gym. 60-90 minutes before physical exercises, there is solid food in the amount of: • 0.4 - 0.5 g protein per kg of your load;0.4 - 0.5 g of carbohydrates per kg of body pressure . As sources of protein, it is better to capitalize chicken, turkey fillet, fish, egg whites, and carbohydrates - prefer complex ones like oatmeal, brown rice or buckwheat.

NUTRITION AFTER TRAINING

This is the first feast that you get after you finish practicing. The refreshment time antecendetly the groundwork is called the "Energy phase", and the brunch time after fitness is called the "Anabolic phase." Thus, cookery after performing exercises solves the following tasks:

Exaggerates muscle glycogen, which was dissipated during work.Lowers meat breakdown.Increments beef protein synthesis.Shortens muscle soreness and fatigue.Trims stress hormone cortisol. In order for all of the above to be wealthy, you must again prepare the torso with proteins and starchs.

Within 30-60 minutes after schooling:

0.4 - 0.5 g protein per kg of weight;0.4 - 0.5 g of carbohydrates per kg of torso density.

It needs quick sources of protein (whey or multicomponent protein, egg whites) and carbohydrates (for example, a sweet glucose-rich fruit). When wasting heaviness, only white is usually recommended. The next meal should be balanced and go 2 to 4 hours after the post-workout. Classes in the field are repeated bursts of a short but intense load, and the workout itself takes, as a rule, 60 minutes. During this time, muscle glycogen does not have time to become depleted, as when working on toughness vitality. Thus, protein in post-workout subsistent is an important component for muscle recovery.

Carbohydrates are also important, but to a lesser extent, however, for a complete recovery, they must fit into the daily need for KBZHU. As for weight loss, the rules are the same. Here, you should also keep in mind the daily calorie content and bju ration. You have to create a calorie deficit to torch hefty, and only then worry about pre- and post-workout nutrition. It is not mandatory to strictly follow the above nutrition rules beforehand and afterwards workout in the sport club, rather they have to be adjusted to suit you. For instance, if during exercise you feel bloated, then the next time you take food earlier. Use common sense, observe the recommendations and listen to your body!

Also, to enhance the effect, you can always use biologically active substances.