Proper nutrition before and after training to gain weight and burn fat. What to eat after training to lose weight
Don't underestimate eating right before and after exercise for weight loss. The foods you eat before and after exercise are thought to influence your workout performance. If you think that there are certain foods that you can and cannot eat to lose weight, then you are generally correct. You might think that figuring out what to eat before and after a workout to burn fat is very difficult, but it's not.
The main condition for losing weight is to consume more calories per day than you consume.
It's quite simple, to lose weight, you need to start increasing your calorie intake or reducing your calorie intake. Sports are an excellent option to increase the number of calories burned due to the workout itself, as well as increasing muscle mass, which helps you lose weight due to its energy intensity.
Do you want to burn fat, build muscle or what? Do you want to increase strength and endurance, or just be healthy? It all depends on what you eat. Calorie intake and a balance of proteins, carbohydrates and fats are the key to proper nutrition when training for weight loss.
If you decide to start fasting to ensure you reduce your calorie intake, then don't do it. Calorie intake must be sufficient for the normal functioning of the body.
Thanks to a significant reduction in calories in food, you will lose weight and even burn fat, but not for long. The body strives for balance and it normalizes metabolism in accordance with the amount of kcal it receives. The breakdown of fat cells will stop, and you will get an even slower metabolism and start storing fat from less food.
A similar problem is observed among fashion models; they eat very little and cannot lose fat because they have:
- Slow metabolism
- There are very few muscles that burn fat even at rest
Follow the rule - spend more than you consume and you won’t have to worry too much about what to eat before and after training to lose weight.
The main thing is to approach the issue without fanaticism and adhere to reasonable limits.
But to speed up the fat burning process, you can get confused with nutrition.
Nutrition before and after training depends on:
a) training time,
b) type of training (strength or aerobic)
Health is the most important part of any diet. Nutrition affects your training and recovery process more than we may realize. Eating before a workout not only ensures we have enough energy for the workout, but also helps maximize performance.
The most effective way to burn fat, proven by the experience of many athletes, is to train in the morning on an empty stomach. At this time, glycogen reserves are minimal, which means that energy will be consumed from fat depots, which will begin to be consumed faster and more intensely.
What to do before training
It's important to understand when you're training, how much time you have beforehand, and how intense it will be. These factors vary from person to person depending on body type and metabolism.
This refers to the last meal you eat before your workout. If for some reason you cannot train on an empty stomach (many people, for example, feel dizzy), it doesn’t matter: 30-40 minutes before training, eat something light but carbohydrate (coffee with banana, tea with bread).
What is it aimed at:
- reduce glycogen depletion in your muscles
- reduce protein breakdown and
- reduce cortisol levels in the body after exercise
For this to happen, you need to make sure you have a balance of carbohydrates and protein. It's simple. It's best not to worry too much about how many grams you consume and how many minutes before your workout. If you do not train on an empty stomach, but during the day, then an hour and a half before training, I recommend eating a heavy meal of complex carbohydrates (pasta, oatmeal, rice): they will give you energy for a long time. If you didn’t manage to eat properly before training and you feel that your strength is “zero”, and you don’t want to train at all, then half an hour before training, throw some quick “coals” into yourself: a banana with coffee, dried fruits. Fast carbohydrates are fast because they give a quick surge of strength and energy for an intense workout. You will be able to conduct quality classes and get to the “second wind”, which will definitely open up.
(Eating protein improves the body's ability to build muscle.)
if you have an hour and a half before training, ideally, you need to eat a certain amount of protein, carbohydrates and some fat. Control the amount of food you eat. Fats should be kept in the minority as they can cause discomfort and can lead to heartburn during exercise. If you work out in the morning, drink a smoothie or something light just to fuel yourself. Any workout that lasts an hour or two is stressful for the body.
Personally, I drink a glass of milk in the morning, eat some almonds and a banana or apple. If I feel lazy in the morning, espresso helps me. The fact is that caffeine is known to act as an artificial stimulant that helps mobilize the release of fat cells into the bloodstream, and this increases your ability to perform an intense workout.
What to eat after training
In my opinion, nutrition before training is not so important. The main thing is not to overdo it with protein, which can make you drowsy. If you managed to eat pasta or buckwheat 30 minutes before class - great, no - no problem: eat a banana and go!
But the question is, should you eat immediately after training or should you wait 2 hours while the fat burning process takes place?
How soon can you eat after training?
Let's look at both options for eating after exercise for weight loss: eat within the first 30 minutes or wait another 2 hours. And we will determine the most effective one for burning fat and maintaining good shape.
1. Don't eat for 2 hours after
This option is well suited for people whose main goal is to lose weight and burn as much fat as possible and do not care about muscle condition. They can only drink water. Because during training, the fat burning process starts, which can continue for a couple of hours after its completion. You can already be at home on the couch, and the fat will continue to “burn.” But along with fat, your muscles can also be used as an energy source. To prevent this from happening, it is better to eat.
The first meal after training is very important as our body is in the ‘anabolic phase or recovery phase. Eating after a workout should help restore strength and maintain muscle. But don’t be afraid, you won’t undo the results of your workout (unless you eat a whole cake), everything that was burned during exercise will not come back.
Food should contain protein, some carbohydrates and some fat to achieve the following results:
Reduce cortisol levels
- Supply muscles with glycogen that was used up during exercise
- Deliver protein to the body so that muscles can repair themselves
- Reduce muscle tension and fatigue
It is best to eat as early as possible, because the body is already ready for proper nutrition! You have 30 minutes, an hour maximum.
But the question immediately arises: how much should you eat after training so as not to undo all the work on the path to losing weight?
Focus on half the calories burned, that is, if you burned 600 kcal, then after training, eat about 300 kcal.
What's best for losing weight: do not eat for 2 hours after training, and then eat well or eat half of the calories burned immediately after training? Of course the second one.
Remember: only those who don’t care what quality of muscle they have can avoid eating for another 2 hours after training.
If you don't care, then for maximum effect, unless there are medical contraindications, you need to train on an empty stomach and eat nothing for 2 hours after training.
2. To close or not to close the carbohydrate window
If your goal is not only weight loss, but also muscle quality, then you definitely need to eat after training.
How to eat for those who do not do separate aerobic training, but like me, complete their strength training with a 20-minute cardio session? Keep your beckley-carbohydrate ratio in favor of the former. The protein-carbohydrate window should be closed within 30 minutes after the end of the workout.
Foods that should not be consumed after a workout:
a) fats,
b) caffeine.
Fat inhibits the flow of proteins and carbohydrates from the stomach into the blood, so watch the fat content of the protein foods you consume after training. Everything should be as low-fat as possible. No isolate with 2.5% milk, no 5% cottage cheese.
Caffeine interferes with the reloading of glycogen into the muscles and liver and the take-up of protein for muscle repair, so after training, eliminate everything that contains caffeine: coffee, tea, cocoa, chocolate and anything with its aftertaste. It’s better to avoid even chocolate protein, not to mention coffee, which you can treat yourself to only two hours after training.
Those who are satisfied with their fat percentage can, after training, load themselves with as many calories as they spent, but only protein and carbohydrate percentages depending on the type of workout.
Post-workout nutrition options
- Drink a whey protein shake after your workout. I am sure it will provide the body with everything it needs without significant effort. It goes without saying that some people simply prefer to drink something rather than eat after a workout. The advantage is given to liquid food, which is easily absorbed and digested.
- Another option is to skip this meal and have a snack when you get home. Many people prefer to eat higher glycemic foods. Chicken and rice, fried fish, potatoes and greens. Tofu is suitable for vegetarians.
- Finally, you can always drink a protein shake and any source of carbohydrates.
The fear of gaining weight while eating before and after exercise is a myth. As long as you don't exceed the number of calories you take in per day, it's fine. Both of these meals should be part of your total calorie intake. It must be remembered that the most important part of any diet is counting calories.
Example of a protein meal after a workout
SIMPLE SALMON….
- 2 pieces of salmon fillet (you can use any fish, preferably red)
- ½ teaspoon ground garlic
- 1 tbsp. l. olive oil
- 1 teaspoon butter
- 1 tbsp. l. finely chopped fresh basil
- sea salt and freshly ground pepper to taste
- 2 lemons
Cooking method:
- Rub the salmon with the lemon juice, garlic, salt, pepper and basil and let sit for 15 minutes.
- Heat oil in a non-stick frying pan. Place the salmon fillets, skin side down, and cook for 4 to 5 minutes on each side until lightly browned. Serve with lemon wedges.
Among those who want to lose weight, there is a widespread belief that there are only two ways to normalize the body: exhausting training and a merciless diet. But this is not true. Intense training must be combined with dietary nutrition, which will allow you to lose excess weight very quickly without harm to health and heavy stress. Proper nutrition after training for weight loss will provide the body with the necessary energy and help normalize metabolism.
Principles of nutrition during training
To lose weight, you need the number of calories expended during training to exceed the food consumed. But, at the same time, the amount of calories consumed should be sufficient to maintain normal well-being and functioning of the body.
If there is a “shortage” of the required calories, weight loss will occur, but not for long: the body will eventually adjust its metabolism based on the number of calories it receives, and the fat burning process will stop. This is exactly what happens with fashion models - they don’t eat, but they don’t get rid of excess weight because their metabolism slows down, but they don’t have muscle mass.
Therefore, it is very important to clearly establish proper nutrition during the period of intense training and follow its main principle: “expend more than you consume, but consume within normal limits.”
Nutrition before and after sports training depends on two factors:
- Duration of training;
- General exercise (strength exercise or aerobic exercise).
Morning workouts
Morning exercise, when a person has not yet had time to eat anything, is considered the most effective for losing weight. In the morning, glycogen reserves in the body are minimal, which means energy will be taken from fat deposits.
However, not every person can train on an empty stomach (this depends on the state of the vegetative-vascular system) - many begin to feel dizzy, have palpitations, and darken their vision. In this case, you can eat something light but containing carbohydrates (for example, banana, bread or toast) 30-40 minutes before your morning workout.
Daytime workouts
Before workouts that take place in the daytime or evening, you can eat some complex carbohydrates (rice, oatmeal, pasta), but 1-1.5 hours before - they give energy for a long time.
If you can’t eat a full meal before training, then you can eat a banana or dried fruits, drink a cup of coffee and toast. But you must eat, otherwise you will not have enough energy for training, and the body will require more calories after exercise.
What to eat before training
The main principle of nutrition when playing sports is that you should not eat immediately before starting a workout, otherwise the body will begin to consume energy from the food in the stomach, and not from the fat folds. Therefore, you must eat before class (2-3 hours).
Pre-workout meals should include proteins and carbohydrates and exclude fats. Recommended dishes:
- Poultry meat (chicken or turkey fillet) with coarse bread.
- Omelette or eggs.
- Lean steak with buckwheat.
- Oatmeal or rice porridge.
- Fruit or vegetable salad.
The caloric content of food before training should not differ from the food consumed usually.
To build muscle mass food rich in proteins (eggs, meat, cottage cheese) is needed. It is better to eat bulky foods (meat dishes, soup) before training (a couple of hours). And half an hour before the gym you can eat grapefruit, dried fruits, apples, and drink a cup of coffee (or strong green tea). These products will help set the body up for strength exercises and mobilize fat deposits for burning.
What to eat after training
After training, organizing proper nutrition includes two main issues:
- When to eat after training.
- What to eat after training.
The peculiarities of nutrition after exercise consist not only in the correct selection of products, but also in strict adherence to the regime.
When to eat
There are two common opinions on this question: some sources claim that you need to eat in the first 20-30 minutes after playing sports, while others recommend abstaining from food for 2-3 hours after playing sports. The choice of diet most often depends on the characteristics of the body, the intensity of training and the result that they are trying to achieve.
If the goal of training is simply to lose weight, then you really need to eat 2-3 hours after training. When playing sports, the fat burning mechanism is launched, which is active for another 2-3 hours. That is, during this time the body consumes energy from its own fat reserves, and not from food.
However, if you eat half of the calories burned immediately after training (eating, for example, an apple or kefir), then the extra pounds will not return. It’s another matter if you fast after training for another 2-3 hours, and then eat, gaining more than all the calories you spent.
Therefore, you should independently choose a suitable diet, in which training would not lead to complete exhaustion, and subsequent meals would not turn into overeating.
If the goal of training is not only getting rid of kilograms, but also a beautiful and toned body, it is recommended to eat within 20-30 minutes after training. This time is called the “anabolic window”, and everything that is eaten during this period will go towards muscle growth. The main thing is not to overeat and choose the right foods to eat.
So, if the goal of training is only to lose weight, you should adhere to the following rules:
- Do not eat 2-3 hours before training.
- Before training, try not to consume proteins.
- During and before training, drink only water.
- After training, you should not eat for 2-3 hours.
If hunger cannot be suppressed, you can eat an apple after training, drink green tea or kefir. When training in the evening, it is better not to go to bed hungry and eat a small amount of vegetables or a little cottage cheese, drink a glass of kefir.
What to eat
Post-workout meals should be focused on low-fat dishes, which would consist of 1/3 carbohydrates and 2/3 proteins.
Post-workout meal options:
- Curd with nuts;
- Omelettes;
- Lavash with vegetables and chicken breast;
- Cheese with fruit;
- Fish steak with vegetable salad;
- Boiled meat with peas;
- Toast with eggs;
- Cereals with milk;
- Sandwiches with cheese, vegetables, ham, chicken breast;
- Fruit and vegetable salads;
- Baked vegetables with fish.
There are plenty of foods you can eat after a workout. The main thing is the optimal ratio of proteins and carbohydrates in food, and the volume of portions (no more than half of the calories burned).
You can't eat after training:
- Fats;
- Products containing caffeine.
Fats inhibit the flow of carbohydrates and proteins into the blood from the stomach, so all food should be as low-fat as possible.
Caffeine interferes with the supply of glycogen to muscles, resulting in protein that cannot be used for post-workout recovery.
You should choose your diet yourself. To do this, during the training period you should listen to your body’s reaction to the foods you eat. This way you can develop your own formula for proper nutrition for weight loss.
Sample menu
Post-workout nutrition for weight loss is based on two basic principles:
- Don't overeat or eat in a hurry.
- It is necessary to adhere to the diet.
Therefore, it is best to create and adhere to a special fitness menu for weight loss, relevant to regular sports activities.
1 day
- Breakfast: oatmeal, egg, low-fat cottage cheese, glass of juice.
- Second breakfast: fruit salad, low-fat yogurt.
- Lunch: boiled chicken breast, rice, green salad.
- Afternoon snack: baked potato, low-fat yogurt.
- Dinner: stewed fish, vegetable salad, apple.
Day 2
- Breakfast: muesli, egg, fruit, tea without sugar.
- Second breakfast: carrot juice, cottage cheese.
- Lunch: stewed potatoes with chicken fillet, apple.
- Afternoon snack: low-fat yogurt, fruit.
- Dinner: baked fish, boiled beans, vegetable salad.
Day 3
- Breakfast: fruit, oatmeal, omelette.
- Second breakfast: banana, cottage cheese.
- Lunch: fish fillet, boiled rice, vegetable salad.
- Afternoon snack: yogurt, fruit.
- Dinner: boiled turkey, corn, salad.
4 day
- Breakfast: grapefruit, oatmeal porridge, glass of juice.
- Second breakfast: cottage cheese, banana.
- Lunch: baked vegetables, turkey, apple.
- Afternoon snack: fruit salad, cottage cheese.
- Dinner: chicken breast with vegetables.
5 day
- Breakfast: peach, oatmeal, omelette, juice.
- Second breakfast: vegetable juice, rice casserole.
- Lunch: boiled rice, baked chicken, fresh cucumber.
- Dinner: veal, corn, kefir.
Day 6
- Breakfast: buckwheat, omelette, glass of tea.
- Second breakfast: carrot pancakes, juice.
- Lunch: rice, boiled fish, vegetable salad.
- Afternoon snack: baked potatoes, yogurt.
- Dinner: boiled shrimp with vegetable salad.
Day 7
- Breakfast: apple, buckwheat, omelette.
- Second breakfast: peach, cottage cheese.
- Lunch: pasta, boiled chicken, vegetable salad.
- Afternoon snack: dried apricots, yogurt.
- Dinner: baked potatoes, fish, vegetable juice.
The diet contains a balanced amount of protein and carbohydrates and little fat, and involves regular fitness training.
Proper nutrition when training in the gym is the basis for losing weight, and if you ignore it, the results from your workouts will not be noticeable. Therefore, you should follow the rules of nutrition, strictly adhere to the diet and carefully monitor your body’s reactions to changes in diet and training.
You may also be interested
Is it possible to eat before training when losing weight?
Pre-workout nutrition is the most important component of weight loss. The body must have a certain supply of energy, which will be used up when performing physical exercises. The best option is a small protein and vegetable snack.
Complex carbohydrates break down slowly, gradually releasing energy that will be consumed during exercise. After eating, endurance and productivity increase, attention becomes more concentrated, and injuries decrease. At the same time, the brain does not experience starvation, it actively works and “sends” the necessary signals to the body.
The main rules and mistakes when losing weight
The main mistake of those who want to lose weight is fasting. Under no circumstances should you start training on an empty stomach. In this case, the body cannot cope with increased loads, the person quickly loses strength, and dizziness and fainting are possible.
The second, no less important point - You shouldn’t eat everything before fitness with the expectation that everything will “burn out” during classes. An eaten cake, ice cream or piece of fried chicken will smoothly turn into fat deposits, and no amount of exercise will help their rapid disintegration.
The basic rule for losing weight is The diet must be completely balanced. The body should not experience a deficiency in proteins, carbohydrates, fats, and microelements.
The best solution to “what to eat before exercise to lose weight” is carbohydrate foods that provide the required amount of glycogen fuel. Thanks to this constant supply of energy, there is enough energy for the entire session, while active breakdown of fat begins, which ultimately leads to stable weight loss.
Don't forget to drink water - within 1.5-2.0 liters per day, starting in the morning. Water enhances metabolic processes, promoting the rapid decomposition of fats and the release of additional energy.
What to eat before training to lose weight
Men and women lose weight differently, due to their physiology. Under equal conditions (proper nutrition and balanced exercise), extra pounds “go away” faster in men due to higher testosterone levels.
The recommended intake for regular training for women is 1700-200 kcal per day, for men - 2000-2300 kcal per day. With a lack of nutrition, metabolism slows down, a person experiences weakness from malnutrition, but fat still continues to be deposited.
To lose weight, you need to eat - both. Before fitness, we enjoy having a snack and going to work out.
There are certain boundaries for safe weight loss. For women they range from 200 to 500 grams per week, for men - from 200 grams to 1 kilogram. With more intensive weight loss, the body's systems do not have time to rebuild, and an imbalance occurs in their work. Moreover, the weight lost quickly also quickly returns, even with an “additive”.
Healthy sweets are also suitable as a pre-workout snack - raisins, figs, dried apricots, dates, jelly, jelly, marmalade, marshmallows. Naturally, in small quantities.
Women
The main areas of fat deposition in women are on the sides, hips, and lower abdomen. It is so predetermined by nature that fat deposits are intended to protect the unborn child from injury from falls or impacts, as well as to provide him with nutrition during times of hunger. This is another reason why women and girls lose weight more slowly.
The most important thing that should be excluded before training is fat and foods with a high glycemic index (sweet drinks, baked goods, lard, mayonnaise, grapes, pears, honey) to avoid their deposition as subcutaneous fat.
You can eat:
- bananas;
- berries - raspberries, blueberries, blackberries;
- whole wheat bread;
- fruit smoothies, orange;
- carrot;
- low-calorie cottage cheese;
- one egg.
The most rational option, as noted above, is complex carbohydrates. It wouldn't hurt to add a little protein, which is necessary for building muscles.
For men
The process of losing weight in men is much more intense and different. The breakdown of fat and muscle building occurs almost simultaneously, that is, fat tissue is replaced by muscle tissue.
Fat deposits in men are located in the upper abdomen and internal organs (visceral fat). If subcutaneous fat can be removed with the help of physical exercise, then visceral fat will require changes in diet, first of all, giving up alcohol.
Before training for weight loss, complex carbohydrates are also recommended for men, but protein must be added to them to replace fat tissue. As an option, low-fat cottage cheese, a sandwich with chicken fillet and herbs on dry bread.
What we eat before training:
- lean meat - chicken, beef, turkey;
- lean fish - cod, pollock;
- whole grain cereals;
- eggs;
- dairy products - kefir, cottage cheese, yogurt;
- green fruits - apples, kiwi, unsweetened pears.
Many men also drink protein drinks before exercise.
A banana is a good snack for men. Despite the high content of fast carbohydrates, it is recommended to eat it before training due to the large amount of fiber. The fruit satisfies hunger well, is quickly absorbed, and does not cause a feeling of heaviness on the stomach.
Before training in the morning
If you have a morning workout, it will still be better if you have a full breakfast 2-2.5 hours before the start of class. During this time, the food will have time to digest and begin to be absorbed. If you do this later, be prepared for symptoms such as belching, nausea, and a feeling of heaviness in the stomach. The effect of the exercises will be blurred or nullified.
- buckwheat with lean chicken;
- boiled fish with rice or vegetables;
- oatmeal with milk plus 2 boiled eggs;
- low-fat cottage cheese with whole grain bread (slice);
- rabbit/turkey meat with mashed potatoes.
It wouldn’t hurt to add unsweetened fruit to your main meal, which can also be eaten as a snack 40-60 minutes before training.
If you didn’t have time to have breakfast (overslept, were late, or other reasons), then you’ll have to make do with a light snack. Low-fat cottage cheese or yogurt or fruit are suitable for these purposes.
In any case, you will definitely need to eat. You can also drink a cup of unsweetened strong coffee, which will give you energy.
Before training in the evening
If you really want to lose weight, before an evening workout for a snack it will be enough to drink a glass of kefir or freshly squeezed juice, you can eat a small amount of boiled lean meat. You will get the necessary supply of nutrients and energy without overeating. The effect of fitness classes with such a snack will be noticeable.
Why such discrimination compared to early training? In the morning you are allowed to eat more, because there is a whole day ahead and the food will have time to be completely digested. Having a large snack before evening activities risks the fact that the overcooked food will not be completely absorbed and will take its rightful place on your sides and stomach.
How much can you eat before training if you are losing weight?
It is not recommended to eat too much immediately before exercise to avoid a feeling of heaviness in the stomach and belching. A light, bulky snack will help you replenish your energy reserves and feel comfortable in the gym, even during active exercise.
Breakfast, lunch and dinner are eaten in the accepted volumes without overeating. Too much food will make it difficult to digest, and unspent energy will again result in excess weight. Therefore, those who are used to eating a lot will still have to limit themselves in food.
It would not be superfluous to consult with a nutritionist who will calculate for you a competent menu for weight loss, taking into account physical activity and meal times. All you have to do is stick to the plan and not break the routine.
How long before training to lose weight?
The starting point of our reasoning is that the body must have time to digest food and convert it into energy. Therefore, we eat a full breakfast and lunch 2-2.5 hours before training.
30-40 minutes before fitness, you can drink a glass of freshly squeezed juice, kefir, or yogurt. This time is just enough for the food to be absorbed, and the feeling of fullness in the stomach does not even arise. You will be full, active and cheerful. This means that the training will take place with maximum efficiency.
Sports nutrition for fat burning
In order to more quickly and consistently achieve the desired result, many athletes use specially designed nutrition (supplements) that promote the breakdown of fat.
What can be used:
- Protein. The body spends energy on protein processing, which helps activate the process of burning subcutaneous fat. The product is especially effective when added to low-fat cottage cheese.
- BCAA. A complex that prevents the processes of catabolism and destruction of muscle tissue. Contains three essential amino acids - leucine, isoleucine, valine.
- Multivitamins and Omega 3 fatty acids. They supply the body with trace elements and fatty acids in the required quantities, preventing its depletion and, at the same time, breaking down fat.
- L-carnitine- an amino acid responsible for the transport of fats in the mitochondrial cell. Taking it results in better fat burning.
You can also take fat burners that speed up metabolism due to increased sweating, a diuretic effect, and an increase in body temperature.
Important. Sports nutrition is not a drug. Before use, you should consult your doctor.
What foods should you avoid when losing weight?
Eating certain foods, even during intense training, will negate all your attempts to lose weight or the result will not be what you expected. The reason is that in processed (especially in refined) form, they contribute to weight gain.
The list includes:
- sweet carbonated drinks - can cause significant harm to health;
- French fries, chips - contain a significant amount of calories and increase appetite;
- white bread - eating just two pieces a day increases the risk of weight gain by 40%;
- baked goods, pizza - contain sugar, refined flour, trans fats, which contribute to overeating and obesity;
- sausages, processed meat - are actually a mixture of fat and salt;
- alcohol, including beer and low-alcohol drinks - excessive consumption is associated with weight gain;
- coffee with sugar and cream - a high negative effect.
10 Best Pre-Workout Foods for Weight Loss
To summarize, here is a list of foods that you can eat before training to lose weight:
- Porridge with whole grains - buckwheat, oatmeal;
- Lean meat - chicken fillet, turkey, beef, veal;
- Natural low-fat grain cottage cheese (3-5%);
- Low-fat yogurt, kefir;
- Unsweetened fruits - apple, orange, kiwi;
- Lean white fish - cod, hake, pollock;
- Dried fruits - raisins, dried apricots, prunes;
- Nuts - walnuts, hazelnuts;
- Fruit and vegetable smoothies or freshly squeezed juice;
- Coffee or tea without sugar.
Today you are going to the gym! Someone anticipates this event and prepares for it in the morning, carefully putting together their uniform, postponing gatherings with friends in a cafe until another day, preparing dinner for the household, and at the end of the working day they quickly turn off the computer and run to the nearest sports club. Another perceives this as a necessity to maintain the image of an active fashionable person or as a habit learned from childhood spent at training camps. But for everyone who has plunged headlong and all other parts of the body into the world of fitness and a healthy lifestyle, the main result is what they see in the mirror after many hours of stepping over the step or swimming in the pool. Unfortunately, the desired effect from training is not always noticeable. After all, many people forget that an active rhythm of life requires a special diet and composition of nutrition.
Pre-workout nutrition
So, into the diet pre-workout nutrition necessary:
1. Enable:
Proteins;
- carbohydrates.
2. Exclude:
Fats (or no more than 3 g).
Carbohydrates V pre-workout nutrition necessary to provide the muscles and brain with energy. During exercise, “fuel” is burned very quickly, and it is necessary that it be glycogen, since the body cannot supply the required amounts of energy from fat (due to lack of oxygen).
Squirrels in pre-workout nutrition will not be a source of energy, they are a source of amino acids for working muscles. As a result, immediately after training, muscle protein synthesis increases sharply.
Fat should be absent from pre-workout nutrition because it slows down the stomach and the speed of digestion. Fatty foods stay in the stomach longer and can cause colic, nausea, and belching during exercise.
Best Pre-Workout Meals:
- poultry (turkey, chicken breasts) with coarse bread or rice;
- lean steak with potatoes;
- omelette made from egg whites with oatmeal.
The caloric content of food before training should be normal, as at other times. It is better to eat bulk food (a large portion of salad or a bowl of soup) an hour or two before training, so that it has time to be digested and the stomach is empty. More dense food (half a plate of porridge or cottage cheese) can be eaten 30 minutes to an hour before the start of the workout.
If you are training to build muscle, then 30 minutes before training, eat one large fruit with a low glycemic index (apple, pear, strawberry or any other berries) and wash it down with a protein drink (preferably whey protein). The protein calculation for this shake is as follows: 0.22 g of whey protein per kilogram of weight. For example, if you weigh 68 kg, then the cocktail (mixed with water) should contain 15 g of protein.
Also, 30 minutes before training, drink a glass of strong black coffee (with sweetener, but not cream) or very strong green tea. This will help the secretion of epinephrine and norepinephrine, which mobilize fat from fat cells so that the body can use it as fuel. This way, you will burn more fat and less glucose, glycogen and amino acids during your workout. Fatigue during the training process will come much later. Your head will be clearer and you will be able to train more intensely. The effects of pre-workout coffee last approximately 2 hours. It’s better not to eat anything immediately before training, since physical activity distracts from the process of digestion (rhythmic contractions of the stomach to digest food). As a last resort, if you are very hungry, you can drink a glass of protein shake or milk.
Drinking regimen during training
The most important thing during training is not to forget to drink! Even with 2% dehydration, training will be sluggish and ineffective. Don't focus on the feeling of thirst. Intense exercise suppresses the thirst receptors in your throat and gastrointestinal tract, so that by the time you get thirsty, your body will already be dehydrated. Additionally, as we age, the body's thirst sensors become less sensitive. Adults need to drink water because they need to, and not because they want to.
If you notice symptoms of dehydration (two or more at the same time):
- feeling of thirst,
- dry mouth,
- dry or even cracked lips,
- dizziness,
- fatigue,
- headache,
- irritability,
- lack of appetite,
Start drinking water immediately and stop exercising for a few minutes until symptoms subside.
Drinking regimen
next: drink a glass of water right before starting your workout and drink a little every 15-20 minutes during exercise. The amount you drink will depend on the amount of sweat. You need to keep your body hydrated and even super hydrated during your workouts.
If the workout lasts more than an hour, then it is advisable to drink special sports drinks. About 30-60 g of carbohydrates per hour should be supplied from them with sugars. The body will not absorb more than 60 g of carbohydrates during a workout, and the productivity of the workout may decrease. You should drink high-calorie drinks little by little, sipping every 10 minutes. Sports drinks also contain beneficial electrolytes (salts) that the body loses through sweat and urine.
During training, you can also drink fruit juices, preferably freshly squeezed, not store-bought. It's safe to say that all store-bought juices, even those sold as "100% juice with no added sugar," are diluted with water and contain added sugars. Orange juices most often contain beet sugar, while apple juices contain corn syrup and inulin. The best juice is freshly squeezed orange juice, diluted with water in a 1:1 ratio.
Post-workout nutrition
You should eat immediately after training, preferably within the first 20 minutes. If you abstain from food for 2 hours after the end of the workout, then the workout loses all meaning - as a result NOTHING TRAINED, a little fat will be burned, and that’s all, but there will be no increase in strength, muscle density, slimness and metabolic rate. In the first 20 minutes after training, the body opens the so-called post-workout (anabolic) window for consuming proteins and carbohydrates (but not fats). Everything that is eaten during this period will be used to restore muscles and increase muscle mass; not a single calorie from food will go to fat. It is very important.
Post-workout carbohydrates are best consumed in liquid form from simple, high-glycemic sources. You want to get a spike in insulin levels, with its anabolic and anti-catabolic (helps build lean muscle tissue) properties. Cranberry and grape juice are considered the best because they have a high glucose to fructose ratio. Consume approximately 1 g of carbohydrates from juice per kilogram PERFECT weight. A glass of grape juice contains 38 g of carbohydrates (155 kcal), and a glass of cranberry juice contains 31 g of carbohydrates (115 kcal). You can also eat any carbohydrate food that does not contain fat (bread, jam, sugar, potatoes, rice, pasta, fruits, vegetables, etc.).
In addition, immediately after training you need to load up on proteins. It's best in powdered protein drink form. In this way, muscle protein synthesis after training will increase 3 times (compared to fasting). So take a bottle of protein powder and juice shake with you if you're working out outside the home, and drink it all as soon as you stop working out. The amount of protein from the powder should be 0.55 g per kilogram of ideal weight. If you can't drink protein shakes for some reason, rely on egg whites.
If you have the opportunity to eat within an hour after training, then choose any protein food, just calculate the required amount of protein. Your dose of protein food can be determined very simply: it should fit in the palm of your hand. Since post-workout nutrition There is only one important goal - to promote the growth of muscle mass as quickly and effectively as possible - then this meal should not contain fat at all. Fat will slow down the flow of carbohydrates and proteins from the stomach into the blood.
Protein foods should be low-fat, i.e. if chicken, then breasts, not legs. If eggs, then only whites. Beef and pork should be avoided as they are always very fatty, give preference to veal. You also need to be careful with cheese, milk, yogurt and cottage cheese - as a rule, they contain at least 5% fat. The only exception is fatty fish (not fried!). You can and should eat it as often as possible.
After training, for two hours, it is advisable to exclude everything that contains caffeine: coffee, tea, cocoa and anything chocolate (even chocolate-flavored protein powders). The fact is that caffeine interferes with insulin and thus prevents your body from reloading glycogen into the muscles and liver and using protein for muscle repair. So if you train in the morning, wait 2 hours and then drink real strong coffee. A cup of coffee before your workout should help you stay alert and energized. If you can’t give up coffee or tea at all, choose their decaffinized analogues.
Workout and nutrition for weight loss
Drinking and eating regimen before and after training for weight loss
If you want to lose weight, just lose weight, and not build muscle, tighten up, etc., then:
- do not eat protein 5 hours before training,
- 3 hours before training, do not eat at all,
- 30 minutes - 1 hour before training, stop drinking,
- during training DESIRABLE not to drink,
- do not drink for an hour after training,
- Do not eat for 3 hours after training.
The results will be tangible.
Two Week Fitness Diet
The fitness diet requires five meals a day.With an average caloric intake of about 1400-1800 calories per day, such a diet ensures safe weight loss. A sample fitness diet is low in fat, high in carbohydrates and protein. When following a diet, you need to drink up to 2 liters of fluid per day. Even if your weight increases on the scale, it’s okay, it means you’re losing fat and gaining muscle. You shouldn't rely entirely on scales. The main thing is how you look when looking in the mirror, and changes can also be judged by your clothes. If you cannot eat strictly according to the diet, then try to count the calories you consume and choose the menu according to the calorie table, trying to eat the least fatty foods. If possible, do not take too long breaks in your diet, they contribute to fat deposits!
Fitness diet menu
1st day
Breakfast: 2 eggs (1 yolk, 2 whites), 100 g of oatmeal, 1 glass of orange juice, 50 g of low-fat cottage cheese.
Second breakfast: fruit salad, low-fat yogurt.
Lunch: 100 g boiled chicken, 100 g rice, green salad.
Afternoon snack: baked potato, low-fat yogurt.
Dinner: 200 g of stewed fish, salad, apple.
2nd day
Breakfast: 100 g of muesli, 1 glass of skim milk, 2 eggs, some fruit.
Second breakfast: 1 glass of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Afternoon snack: low-fat yogurt, fruit.
Dinner: 150 g fish, 1 cup boiled beans, salad (can be served with low-fat salad dressing).
3rd day
Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg omelet.
Lunch: 200 g fish, 100 g rice, salad.
Afternoon snack: fruit, yogurt.
Dinner: 100 g turkey, 1 cup corn, salad.
4th day
Breakfast: 1 grapefruit, 100 g rolled oats, 1 glass of milk.
Second breakfast: banana, 100 g of cottage cheese.
Lunch: 150 g chicken, 50 g rice.
Afternoon snack: 1 glass of vegetable juice, bran.
Dinner: 120 g beef, a cup of corn.
5th day
Breakfast: peach, 100 g of oatmeal, omelette, glass of juice.
Second breakfast: 1 glass of vegetable juice, 100 g of rice.
Lunch: pita bread, 100 g turkey, apple.
Afternoon snack: salad, 100 g of cottage cheese.
Dinner: 100 g chicken, salad.
6th day
Breakfast: omelet, 100 g buckwheat, 1 glass of milk.
Second breakfast: cottage cheese, banana.
Lunch: 200 g fish, 100 g rice, salad, 1 glass of orange juice.
Afternoon snack: baked potato, yogurt.
Dinner: 150 g shrimp, vegetable salad.
7th day
Breakfast: apple, 2 egg omelet, 100 g buckwheat.
Lunch; 100 g cottage cheese, peach.
Dinner; 100 g beef, vegetable mixture (corn, carrots, peas).
Afternoon snack: yogurt, 100 g rice.
Dinner: 150 g chicken, vegetable salad.
8th day
Breakfast: 1 grapefruit, 100 g muesli, 1 glass of skim milk, 2 eggs.
Second breakfast: 70 g rice, 1 peach.
Lunch: 120 g chicken, salad, half a plate of pasta, 1 glass of orange juice.
Afternoon snack: yogurt, apple.
Dinner: 120 g beef, vegetable salad.
9th day
Breakfast: omelet, 100 g buckwheat, fruit, 1 glass of orange juice.
Second breakfast: banana, cottage cheese.
Lunch: 100 g fish, 100 g rice, peach, 1 glass of orange juice.
Afternoon snack: yogurt, 50-100 g dried apricots.
Dinner: 200 g fish, baked potatoes, vegetable juice.
10th day
Breakfast: 1 glass of blueberries, 100 g of oatmeal, omelet.
Second breakfast: 100 g low-fat cottage cheese, 50 g raisins.
Lunch: 100 g chicken, baked potato, 1 glass of vegetable juice.
Afternoon snack: low-fat yogurt, orange.
Dinner: 100 g fish, vegetable salad.
11th day
Breakfast: a slice of watermelon, 2 eggs, 50 g of bran bread, 1 glass of orange juice.
Lunch: 100 g rice, 200 g squid.
Afternoon snack: 150 g fish, salad.
Dinner: 100 g chicken, corn salad.
12th day
Breakfast: 1 glass of carrot juice, 100 g of oatmeal, omelette.
Second breakfast: 100 g of rice with raisins and dried apricots.
Lunch: 100 g chicken in pita, salad.
Dinner: 120 g beef, 100 g broccoli.
13th day
Breakfast: grapefruit, 100 g of oatmeal, omelette.
Second breakfast: 50 g of cottage cheese, peach.
Lunch: 120 g turkey in pita bread, boiled corn on the cob.
Afternoon snack: low-fat yogurt, apple.
Dinner: 150 g fish, vegetable salad.
14th day
Breakfast: 1 glass of orange juice, 2 eggs, 100 g of muesli, 1 glass of milk.
Second breakfast: banana, 50 g of cottage cheese.
Lunch: 150 g chicken, green salad, 100 g rice.
Afternoon snack: yogurt, peach.
Dinner: 150 g of river fish, vegetable salad.
Training for weight loss requires a special attitude towards food - here food plays a key role.
Drinking regimen, time of intake, and portion size are of great importance.
You will have to give up many of your favorite foods. Although it is very easy to create a tasty, healthy, satisfying diet.
We'll tell you whether you should eat after physical activity, how to train and lose weight without a crippling feeling of hunger, and also what you can eat after training to lose weight.
What to eat after exercise to lose weight, tighten your figure and burn fat
The main principles of a fat-burning menu are balance and moderation.
Any training is conventionally divided into two types - high and low intensity. Each burns fat in its own way, which directly affects the organization of the diet.
What and when to drink
Is it possible to drink during training and lose weight? Need to! The drinking regime provides the body with the necessary moisture. And the condition of hair and skin directly depends on it. Water also participates in excretory processes: along with it, toxins and breakdown products of fatty tissue leave the body.
A sufficient amount of fluid per day is the key to rapid weight loss. Moreover, nutritionists strongly recommend drinking clean water without gas, without making restrictions or regulations on its quantity.
Between workouts when losing weight you can drink:
- herbal teas;
- fruit drinks, compotes without sugar;
- weak coffee with milk;
- Puer tea, any green tea;
- hibiscus;
- fresh juices and smoothies from vegetables and fruits;
- kefir and natural yogurt without additives.
The water regime cannot be neglected. Otherwise, digestion will suffer, metabolic processes will slow down, and weight loss will stop.
Even during active training, you can drink exactly as much water as you want. Modern nutritionists categorically prohibit limiting yourself to a glass or simply moistening your throat.
Diet optimization
We sorted out food and drink. It's time to talk about how to optimize your diet and organize your diet.
The rules on how to eat are simple:
- Try to stick to a schedule. Plan your day in advance, breaking it up into blocks. For example, 8-10-13-17-19-21 hours. Eat by the hour. Thus, the body will get used to receiving food on time and will begin to burn fats without fear of remaining hungry.
- Drink as much water as you like, but cut down on portion sizes. Eat 300 g for breakfast, 500 g for lunch, and limit snacks to 150-200 g.
- To lose weight, it is enough to reduce your total daily caloric intake by 20% per day. But if you decide to exercise every day, leave in your diet as many calories as is normal for a man or woman; you cannot eat less during exercise.
- Eat proteins at the rate of 1 g per 1 kg of body, the amount of carbohydrates is slightly more - 1.5 g.
- Fats should occupy the smallest part of the diet. A handful of nuts and a couple of teaspoons of good oil will perfectly fill the deficiency of healthy fatty acids without being deposited on the sides.
- Fats are more important for women, carbohydrates for men.
The main rule is to remain prudent. Believe me, the above rules in combination with training are enough to sharpen your figure and get rid of cellulite in a short time.
For cardio training
After cardio training, to burn fat in food, follow this rule: carbohydrates are consumed before the workout, and proteins - after. Carbohydrates will provide energy for sports, and proteins will start the fat burning process, preventing muscles from breaking down.
Make your last meal no later than 2 hours before bedtime, and an hour before drinking a glass of kefir with bran. So, you will help produce melamine, a night-time weight loss hormone.
During strength training
During strength training, it is better to shift the emphasis: eat proteins an hour before training in the gym, and then drink a vegetable smoothie with cottage cheese and a teaspoon of honey. A chicken egg is an excellent food - it holds the record for amino acid content.
Features of the diet of girls and men
The diet of men and women is generally the same. The only difference is the portion size. In men it is 30% more than in women.
Plus, men are allowed to slightly increase the amount of protein, but reduce the amount of fat. Since the stronger sex is not a big fan of smoothies and kefir, they are advised to replace them with special protein shakes and whey-based drinks.
For women who get their energy from fat, it is better to save on carbohydrates.
How long after should there be food when exercising in the morning, afternoon and evening
Some girls who decide to lose weight make a fatal mistake. They believe that only when they are hungry, the weight will come off quickly, and they stop eating after training.
Professional nutritionists and sports trainers warn: you need to eat, no matter what time you are used to working out.
It is equally important to consider when you can eat after finishing physical activity. After morning exercise, you can eat within 30 minutes; after an afternoon workout, it is not recommended to wait longer than 40 minutes. And even after evening activity, be sure to eat something after 30 minutes.
What is better for a girl, woman or man who plays sports to eat in the evening? For dinner, you should drink kefir with bran or a smoothie based on apples and cottage cheese. The cocktail will start metabolic processes at night, and weight loss will continue while you sleep.
Akmal Kadri, fitness trainer and master of sports in all-around
Under the leadership of A. Kadri, more than a dozen plump wards lost weight. He believes that when losing weight it is important to include natural fat burners: grapefruit, lemon, avocado and apple cider vinegar. They will be a great help for girls who work out in the gym to tighten their figure.
Tanya Rybakova, famous Instagram blogger
I lost almost 50 kg of excess weight by eating right and exercising. The girl practically did not deny herself anything, she simply gave up harmful foods and switched to proper heat treatment of products.
Nutritionist Alexey Kovalkov
Useful video
Main conclusions
To summarize, catering can be organized according to the following rules:
- During intense intense exercise, it is important to eat proteins and carbohydrates; at lower rates, lean on proteins.
- You cannot allow yourself excesses like beer, wine, fast food and candy. We focus on healthy, fresh food: meat, fruits, vegetables and nuts.
- We try to eat according to the clock, but don’t reduce our caloric intake too much.
- It is important to eat: refusing to eat means the body’s surrender and refusal to lose weight.
Finally, I would like to remind you of the golden rule of losing weight. We only lose weight when we burn more calories each day than we eat. Remember this when planning your menu, have fun, and become slimmer!