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Running and nutrition: tips
- Food before the run
- Nutrition after aerobic physical activity
- Sports nutrition: when and how to use
The most effective and natural form of aerobic physical activity is considered a run. For some it is a way to maintain health and body tone, and someone does them for weight loss. And in one and in other case it is very important to choose the right food for use before training and after it, it depends on the effect from the cardio.
Food before the run
There is a perception that the most effective Jogging in the morning on an empty stomach, because that’s when glycogen stores in the body are minimal, and fats as an energy source start to consume pretty quickly. But actually this is only partially true: the glycogen stores in the morning are really small, but with loads on an empty stomach in the flow is not adipose tissue and muscle. The last statement is completely contrary to the goals pursued by this exercise. Thus, regardless of when training is held, how long it lasts and what is its main objective, has to jog a must, the difference is only in the quantity and composition of food.
There are foods that are consumed before cardio is undesirable. It’s beans and meat, vegetables and fruits with high fiber, coffee, fried and fatty foods, carbonated beverages.
Complex carbohydrates are ideal for use before training because they allow the body slowly and continuously to produce energy and are not stored in the fat. Among them are most suitable pasta from durum wheat, oatmeal, tomatoes, grapes, bananas and peaches. To determine the amount of food you need based on the duration of the training: to run in half an hour is enough for one banana, but if the session lasts more than an hour — you can eat porridge. It is not necessary to eat completely. Satisfy your hunger by only half, otherwise physical exercise will be very difficult.
If you’re exercising for weight loss then the meal should consist of at least 3 hours before class if your goal is to get healthier, then you can run an hour after eating. It is also recommended for half an hour before Jogging to drink 200-250 g of pure non-carbonated water.
Nutrition after aerobic physical activity
Proper nutrition after a run will ensure the effective consolidation of the results of fitness training and help muscles recover. No matter what purpose you are doing Jogging, the meal at the end of the workout should be in the range from 20 to 45 minutes after you have gone the distance. It is especially important not to skip this meal, if Jogging is part of a comprehensive program for muscle growth.
Your meal immediately after training should be limited to a glass of freshly squeezed vegetable or fruit juice and also plain water without gas. As a pre-workout and after you need to consume foods rich in carbohydrates — this will help to restore the reserves of glucose in the body and to prevent disruptions of metabolism and digestion. In addition to carbohydrates, your post-workout diet should consist of proteins and also large amounts of fluid.
For example, after a run it is recommended to eat rice or porridge with milk, you can even add a bit of honey and dried fruit. If weight loss is not the goal of your workouts, it is allowed to eat pasta with meat or potatoes. This hearty meal is not suitable for those who want to reduce their weight, but also to abstain from food completely is not recommended. In such cases, you need to choose the most healthy and useful products. For example, it is possible to compensate for the energy deficit at the expense of cottage cheese and fresh fruit, cereal and low-fat yogurt, buckwheat porridge and chicken meat.
Aerobic physical exercise is very often depletes the body, and immediately after the end of the training there is a strong feeling of hunger. This is a critical point that needs to be crossed, not giving in to temptation. Otherwise the whole effect of the exercise will be reduced to zero.
Sports nutrition: when and how to use
Almost all professional athletes, and people who responsibly engaged in their health and physical fitness, use a variety of additives.
Sports nutrition useful supplements main diet and has the following advantages:
- recovers very rapidly expended the resources of the body;
- helps to replenish minerals and vitamins;
- provides whole body nourishment with complete protein, without the infusion of additional fats;
- helps reduce the total volume of food consumed, that does not affect its chemical composition.
Despite all of the convenience and benefit of sports nutrition, it can not fully replace the usual diet, but can also be a lovely and useful addition to it. It is especially convenient to use these supplements during your workout or directly after it, when there is no opportunity to eat some high protein food. Protein shakes are often used by people who are not related to sports, but can’t make up for the energy expenditure from daily physical activity with familiar food.
Sports nutrition is a very large species diversity, and need to pick it up depending on the goals of your training. If you want to lower your weight, it is logical to take fat burners, which increase the cardio effect and promote speedy weight loss. They contain L-carnitine which is an amino acid synthesized in the body. It helps break down fat for energy and is actively involved in metabolic processes.
For the growth of muscles and give the body relief most suitable protein supplements. Protein is a material for the growth and development of muscle tissue and its increased consumption accelerates the process of weight gain. Protein shakes is preferable to drink immediately after a run — this will help to restore energy levels and replenish the body’s resources.
Uses photographs Shutterstock