Nutrition before and after workouts

Regardless of what purpose you're a keen runner, there are some very simple rules of supply, which must be adhered to. To any reasonable person these rules as axioms, we adhere to in everyday life is intuitive, however, as soon as it comes to something new and unfamiliar - get lost, turn to the Internet and received in full - a million conflicting advice.Nutrition before training.

The last meal is approximately a couple of hours before the workout. The exact numbers can only be deduced by you personally, depending on your rate of assimilation of food and actually on the food that you are going to digest.

There are no restrictions on what you can eat and what you can't eat.

If you are hungry and you want to add borscht, cutlets with macaroni and compote-for God's sake.

Only then keep in mind that the time before the start of training has now increased. Everything has to be digested. Of course, no one can forbid you to run with a full stomach of freshly ingested food, but I personally can not get any pleasure from such training. Guaranteed burp, pain in the side, and with a good load, you can turn everything you eat out. Do we need it? Thus, we derive a simple and very clear rule:

The shorter the time before training, the lighter and faster-digesting food should be on our table.

And moreover, I will say that even on an empty stomach, if there are no contraindications for health and you feel comfortable, you can practice. That's what I do. For example, before a morning workout, I don't eat anything at all, just drink a glass of water 20-30 minutes before running and feel great.

I endlessly repeat that each of us is unique and it is much more important for us to learn to listen to our body than to ridiculous advice from the Internet, from anonymous authors.

We need to understand that:

During training, we should feel comfortable. There should be no heaviness in the stomach, heartburn, nausea. We should have the strength to exercise, and should not feel dizzy from hunger (this is advice, first of all, to those who take up running for weight loss and are ready to eat nothing at all, just to lose the hated pounds).

Find your middle ground, especially since it is not difficult at all.

Nutrition after training.

Question: Can I eat immediately after training? Answer: Of course you can. However, I note that after a good workout, the feeling of hunger usually weakens greatly. And if your appetite wakes up after training, then most likely what you were doing was not training, but building up your appetite. Also, of course, not bad, but if building an appetite was not your goal, then review the load, it was clearly not enough.

Question: How long after training can I eat if my goal is to lose weight? Answer: read my answer very carefully. Indeed, everyone advises, if you are in "weight loss mode", to be patient, but do not eat anything for 1-2 hours after the session. So that the body, deprived of external nutrition, began to torment its reserves, which we dream of getting rid of. There is logic in this, of course. But I don't do that. Why torture yourself? Put artificial barriers in the way of my natural desire to eat? I approach on the other hand, when I try to lose weight (and this often happens, as with any normal woman), I load myself up during training so that for an hour after the class, I do not even think about food. This works fine, check it out for yourself. And this applies equally to both men and women.

All of the above does not apply to drinking in any way.

Don't listen to any wise guys telling you to be patient with drinking.

Thirst must be quenched necessarily, and not with beer or Cola, but with ordinary water. Very well suited weak Morse, water sweetened with jam or honey. And remember that it is necessary to QUENCH your thirst, and not to drink for the future or because someone told you about it.

By the way, for the record:

If you can't get drunk even after a little physical activity, then this is a sure sign of your poor fitness.

Question: What can I eat after training? Answer: Anything. However, the first meal after training should consist mainly of carbohydrates. But not from fast-digesting carbohydrates (buns, pies), but from rice, buckwheat, pasta, fish, salads, etc. Choose what you like best, and leave the protein and fat for a later time. But again, we turn on the head. After all, if we decide to take care of ourselves, our health, we want to become more fit, pretty, strong, we must understand that there is food that is generally undesirable to have on your table.