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How not to overeat after a workout?
- A little bit about the appetite, or train right!
- Effective tips: a sound approach to training
- 1. Eat healthy foods before workout
- 2. Drink clean water
- 3. Engaged with pleasure!
- 4. Snack during class
- 5. Follow the rule of 15 minutes
- 6. Plan physical activity
Training in the gym was a success, and you have appetite? I think it’s time to eat! But how to do it correctly so that the efforts on the sports field was not in vain?
A little bit about the appetite, or train right!
The first thing that should remember to fans of a healthy lifestyle — you cannot give up eating after a workout. Scientific studies show that those who “suppressed” their appetite, knotting tight the belt eventually overeat during the main meal. So after a workout you need to eat is a must! And before workouts too, otherwise you will not be able to engage in full force and spend the optimal amount of calories.
But all of these meals need to coordinate time and calorie. Only thoughtful nutrition will ensure efficient performance in the gym and excellent results in terms of weight loss, if you will, of course, to aspire to!
Foreign researchers calculated that the majority of people actively involved in sports tend to exaggerate their achievements. They sure have worked hard enough and burned a lot of calories, and therefore can afford to eat something delicious, nutritious and high in calories. But it turns out that they overestimate the lost calorie to 400%, eating food, the energy value of which exceeds the losses in 3-4 times!
Effective tips: a sound approach to training
1. Eat healthy foods before workout
Plan a full meal for 1.5-2 hours before training. Otherwise, after the classes can be so hungry that you will no longer control myself. Perfect options — boiled potatoes, porridge, cereals, pasta from durum wheat. All of the dishes give a long lasting feeling of satiety and provide the body with energy for exercise, without raising blood sugar levels.
The closer the training, the “easier” needs to be used food. 40 minutes before the hour “x” you can afford fruit — Apple, banana, persimmon, kiwi or soup and a 20-minute — only cocktails: natural yogurt, smoothies.
If you are hungry and time to eat not, drink a juice or smoothie and reduce training time. Still a complete work-out will not work and harm your health exercise on an empty/full stomach — easily!
2. Drink clean water
Most people, according to the observations of doctors don’t drink enough water during the day. Failure to comply with drinking regime could lead not only to disturbances in the body and constant overeating. People often confuse the requirement for the body to replenish moisture to the desire to eat.
It is especially important to drink during training! If the occupation does not exceed 1 hour, you only have 0.5 l of clean water. If lasts longer, try a little experiment — weigh before and after exercise, the difference in weight and an exact number of necessary body of water.
3. Engaged with pleasure!
Interesting research results received the experts of Cornell University (Cornell University), when they suggested that hunger after a workout is more a psychological factor than a real need for food.
Scientists gathered two groups of people, the first of which involved the health, and the second for fun. After training, the respondents from the first group ate early and ate more than the participants from the second group. The conclusion is that if your workouts will be fun and interesting, you will notice that there will be a little later — when I feel true hunger. And he, according to experts, occurs after strenuous physical exercise.
Even if the goal of your practice is active fat loss, you should not train on an empty stomach. Try to burn fat on an empty stomach is a waste of time! Regardless of hours of exercise, including, if it is early in the morning, the body needs to “make” a small amount of carbohydrate food. As the car will not pass a couple of meters without fuel, so the body will not be able to train without “podzapravki”. The only possible exception to the rule — the practice of yoga, but it is important to remember that this is a spiritual teaching.
4. Snack during class
If you are going to train for a long time — 1.5 hours or longer, and expect to get an intense workload, take it with you to the gym snack. Good option for sports shakes and vitamin supplements Canada. They are needed only if your activity lasts more than an hour, and their use is every half hour after the first hour of training. In this case, the carbohydrates and the electrolytes will give you extra energy and will make your classes less “heavy”.
5. Follow the rule of 15 minutes
Experienced fitness coaches recommend their players to eat during the first 15-20 minutes after class. It needs to be easily digestible starchy food, sweet fruit, wholegrain granola bar or bread or fruit juice with pulp. All of the above is necessary to replenish spent glucose in muscle and liver. When entering the body, such food causes an increase in the level of glucose in the blood, tones. So, it will be easier to get home, and you will not be snacking on fast-food run.
6. Plan physical activity
If you always feel hungry after a workout, try to plan your day so that the main meal was followed an hour later after class. Thus, you will not only satisfy your hunger, but will not exceed the daily rate of calories, interrupting the appetite unwholesome food.
Please note that adequate nutrition after a workout, be sure to include protein — it can be lean meat, poultry or seafood, cheese, yogurt, cheese, milk. This food helps strengthen the muscles and build muscle mass. But starchy foods, fatty and fried after the workout, and in General, it is better to exclude. Not to gain “extra” and then not think about how to get rid of cellulite.
If during exercise, you burn 400 or more calories during the day after a workout, your body has to work harder — metabolism increases by as much as 8-10 percent! So, if you eat healthy food and not to abuse its count, the condition of the body improves, the body fat “melt”, and in a good mood will be your constant companion. Be healthy!
Review expertSergey Senichev, coach, candidate master of sport in the “popular press”, a fitness instructor, psychologist, business coach
The question of food every person who monitors their health is very critical. Amid countless supplements, vitamins, search for environmentally clean products without GMO people gradually go crazy. That is, when and how many issues are extremely complex and they require individual approach. And how to learn not to overeat, especially after a workout, not an easy task.
The problem of overeating negatively affects the health of any person. Therefore, the user should pay attention to this moment.
It is believed that after the training, you must close the so-called carbohydrate window, immediately eat something high in calories, and rapidly digestible. This is recommended to use high carbohydrate drinks like gainers or protein blends. And after 20-30 minutes to make regular food. Alternatively, just after a workout, you can use this kind of cocktails, tasty and nutritious. But after 30-40 minutes you can eat “proper” food — salads, vegetables, meat or fish, a bit of rough bread.
So as not to transfer, there is a very interesting way. If you take your two palms and squeezing them, turning them into so-called ball, then this will be the amount of food, fit for consumption. Possible, but not anymore! This is your personal measuring spoon for reception suitable for you amount of food. You will eat, and does not exceed the norm. And your stomach will be grateful to you.
There is a good rule: if after eating you’re hungry, so you ate, if you ate — you ate too much, if overeaten — you killed himself. Unfortunately, the feeling of satiety comes not at once, it is difficult for us to understand, filled our stomach with enough food or not. It takes time. So you should eat slowly, slowly, chewing food thoroughly. Slowly but surely, as they say.
Follow your food intake and your body will work like clockwork.