How to eat during employment by fitness
In order to exercise in the gym most useful, food at employment by fitness should be literate. Otherwise, you do not get the results or even harm the body.
Fitness program supply should be based on fractional meal. That is better to divide your daily diet than 3 dense meals and 5-6 small portions. It will have to take cooked meals to work and even the gym. At the same time to get involved in harmful semi, fried, greasy and too sweet dishes. Breakfast should be more calories than the rest of the meal. A dinner has to be easy. Eating before a fitness should include carbohydrates and proteins. Because that carbohydrates are a source of glycogen, and protein - amino acids providers. They provide muscle energy. Fatty foods before exercise should be deleted altogether, since it is very slow digestive process. As a result, during the sessions can happen belching, nausea and colic. In contrast, low-fat potato with steak, rice with meat of any bird and wholemeal bread, oatmeal and scrambled egg whites will become the best provisions. But these dishes, you can eat only 2 hours before the start of exercise. A half an hour before one is better to drink a glass of milk drink or eat some fruit. At the same time strong green tea can help burn excess fat layer. Nutrition during gym is plentiful drink. The body during power loads through perspiration loses a lot of moisture. It is important to maintain water balance and not to bring the body to dehydration. It should not be guided by their sense of thirst. The desire to drink during a workout can be suppressed enhanced receptors. The older the person, the less sensitive to the feeling of thirst. So often before they want to drink, adults may initially feel headache, fatigue, dizziness, and dry mouth. You need to drink in advance to detect not have these symptoms. Every day is recommended to drink at least 3-3.5 liters of water. Meals after fitness should also consist of protein and carbohydrate foods. The first meal should be no later than the first 20 minutes after exercise. All calories are metabolized in this time period, did not rush to the formation of fat in the body, and for the formation of dense muscle mass. The best way out - to use to take with victuals immediately after the occupation. These can be fruits, vegetables, pasta, rice, potatoes, sugar, jam, bread and egg proteins, veal, poultry breast, fish, etc. It is best absorbed after loading liquid carbohydrate drink due to the greater content of fructose and glucose (eg, grape or cranberry juice). Fatty foods will only slow delivery of nutrients to the muscles, so it is again better to exclude. We must avoid cheese, yogurt, cottage cheese and milk. Protein foods by volume must fit in one hand. A carbohydrate can be calculated as follows: 1 g per 1 kg of body weight. Coffee and tea can be drunk just before training and 2 hours thereafter. Otherwise, these drinks slow down delivery of glycogen in the muscles.