Overall
Most coaches are advised not to eat 1,5-2 hours before and after training - during this time the stomach is relieved of food. The exception is only morning classes: if you are going to warm up before work, have breakfast apple, banana or yogurt for 20 minutes before training. It is impossible to engage in an empty stomach: the metabolism "will not wake up" until you sing, which means that your efforts at the stadium, in the pool or in the gym will go to waste. (An exception is the morning yoga, which, as the guru claims, is only effective on an empty stomach). Do not forget that you need to eat not only in time, but also correctly! To starve before exercise is harmful, but also to fill the stomach to the dump, then to immediately "rastrusit" everything that is eaten on the treadmill is unacceptable! The general rule is this: the less time is left before the finalization. the easier your food should be. In the previous training meal can not eat more than 400 kcal.
On the spot - drink!
Get used an hour before classes to drink at least 0.5-0.6 liters of water without gas. Coffee on training days is not recommended to drink, because it has a diuretic effect. The body and so have to sweat - why make it lose even more fluid? In addition, coffee, like alcohol, affects blood circulation - this increases the risk of injury to blood vessels. Green tea is another matter: it not only tones up the body, but also speeds up metabolism, strengthens the vascular system and rejuvenates the body. A cup of a fragrant drink for half an hour before training will add to your cheerfulness and help you to give your best! During classes, do not hesitate to take pauses to take a few sips of water. Sport accelerates metabolism, provokes "lifting" of the biomass from the bottom of the body, and to remove it quickly, the body needs liquid. In addition, without water, the metabolism, which has gained momentum, will quickly slow down again, and all efforts will come to naught.
Before training
Porridge with dried fruits for breakfast is a guarantee of a slow and stable supply of glucose, which is necessary for the productive work of all muscles, including the heart. In the afternoon try to get enough protein food. From it working muscles will get the necessary amino acids. However, do not overdo it, the serving should be small! An overabundance of protein will cause weight in the abdomen - then later on step-aerobics or latin jump, like a bag of potatoes. Do not deny yourself the pleasure to dilute the daily ration of berries, fruits, a little black chocolate - these yummies not only raise the mood, but also contain natural antioxidants, which are commonly called fighters for youth and beauty! Do not give in to the temptation to replace complex carbohydrates with simple, that is sweets! From this you at best will not lose weight, and at worst ... you will inexorably gain negative kilograms, regardless of the fact that you are training up to the seventh sweat.
After training
As you remember, you only get a meal after 1.5-2 hours after the fiznagruzka. All this time, the metabolism remains elevated, the heated muscles require fuel and, without finding it, burn fat stores. This is where you begin to feel the inhuman hunger that you need to deceive: drink cold water, take a shower, breathe the fresh air in the park, relax ... After 20-30 minutes you can "take on the chest" a glass of freshly squeezed juice, ideally - cranberry, grape, carrot-apple or grapefruit. It will help to remove the accumulated biomusic from the body and restore strength. What to eat after a few hours? It all depends on how much time is left before sleep. In the first half of the day you can have a full dinner, having pleased yourself with a salad, a small piece of boiled meat with 150 g of garnish (ideally - toast or rice).
In the second half of the day, you will have to limit yourself to a glass of low-fat kefir or 150 grams of cottage cheese. The protein must be present in the diet necessarily: physical activity depletes the reserve of amino acids, and it can be replenished only from protein. Caffeine (tea, coffee, cocoa, chocolate) during the post-training period from the diet is better to exclude: it interferes with the work of insulin, which means that it prevents the body from replenishing the glycogen reserve and "reloading" the muscles.
Sample Fitness Day Menu
Strength training
Give up simple carbohydrates, fried and fatty. Before classes (for 1 hour): salad of 200 g fresh vegetables or a small portion of vegetable stew. After (after 40 minutes): a glass of kefir, a protein cocktail or fresh fruit juice. Total caloric value of the daily menu: 2 000-2 500 kcal.
Stretching (yoga, pilates, stretching)
Enrich the menu with cellulose, exclude all hard-to-digest products (meat, eggs, cheese). Before classes: 200 grams of salad or vegetable soup with a piece of bran bread. After: berries, fruit and berry smoothies (it is possible with the addition of low-fat milk). Total energy value: 1,500 kcal.