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It has long been known that success is 30 percent. training, and in 70 percent. diet. It is important to combine these elements well with each other. Many people think that before training they can afford Coke, crisps, chocolate or beer, which they have been waiting for so long, explaining that “everything is going to burn in a moment”.
Eating junk food before a workout is unhealthy, unhealthy snacks before a workout cause lethargy and a rapid drop in energy during exercise. However, after training, some people usually eat nothing to bring the most benefits. Nothing could be more wrong. Our body then needs the best quality products that will help it regenerate after exercise.
Co jeść po training?
After training, the meal should consist of proteins and easily digestible carbohydrates. On the other hand, fats should be limited. After exercise, you need to quickly replenish your muscle glycogen stores before your body starts looking for additional energy sources in the form of proteins. Following exercise, protein intake is important as it can help repair post-exercise microdamages and, in addition, increased protein intake will inhibit muscle loss. Protein – combined with complex carbohydrates “calms down” the body, ensuring the beneficial replenishment of amino acids. In addition, it “turns up” the metabolism.
Take care of an adequate supply of protein through proper supplementation. We recommend sports nutrition available on Medonet Market, eg OstroVit Creatine Malate powder, available in various flavors. To prepare the mixture, you will certainly need the OstroVit steel shaker, available in various colors.
Examples of post-workout meals:
- rice with vegetables and the addition of lean meat (chicken, turkey, beef),
- banana cocktail with natural yoghurt,
- kanapki żytnie z kurczakiem/jajkiem/twarogiem/pastą z fasoli,
- pasta with lean meat and vegetable sauce,
- fruit with yoghurt sauce,
- millet pancakes with cottage cheese and fruit.
To take care of your muscles, reach for Aqua Kick Pear Power for quick regeneration after OstroVit training. The supplement additionally supports fat burning and accelerates metabolism.
What to eat after training in the evening?
People who train in the evening wonder if they can eat something by finishing their exercises late. Even if the training takes place in the evening, it is necessary to provide the body with nutrients. Just like after training during the day, the meal eaten in the evening, in addition to protein, should also contain simple carbohydrates – it is important that these are not typical sweets, which additionally contain a lot of fat. Rice, pasta or small porridges will be suitable. We recommend, for example, RICElicious OstroVit rice gruel with freeze-dried fruit flavored with cream apple or creamy vanilla with kiwi. There is no need to worry that the carbohydrates consumed in the evening will turn into fat, because after training the body will use them for regenerative processes.
The basis of the meal should be wholesome protein – cottage cheese, plain yogurt, fish, lean meat or eggs. You can afford a salad with grilled salmon, yogurt with fresh fruit or pasta with turkey and vegetables. Of course, if you want to go to bed right after eating, don’t overdo it with the amount – you shouldn’t go to bed with an overloaded digestive system.
Supporting the regeneration of the body after training is the BCAA supplement – L-leucine, L-isoleucine, L-valine YANGO, which you can buy at Medonet Market.
Training and slimming
You should forget about starving yourself – especially after training. It is extremely important to replenish your energy reserves. This should not be taken lightly. In addition to burning calories, training causes us to deprive ourselves of the necessary carbohydrates. When finishing physical activity, you need to supplement them as soon as possible.
The key to losing weight, apart from exercise, is a carefully thought-out negative energy diet that provides all the nutrients you need to stay healthy.
During and after training, it is necessary to remember about your safety and health. People who exercise are particularly vulnerable to injuries, so they should take care of their joints, muscles and bones. In order to avoid unnecessary pain and problems, it is worth reaching for compression bands that improve microcirculation and support the functioning of the muscular and skeletal system. We recommend, for example, a compression band for the calf and ankle joint – OS1st FS6 + in black, white, pink or yellow. The calf is a part of the body that is often stretched during exercise, while the ankle joint is one of the most annoying after training. You can also perform massages before and after exercises, e.g. with the FASCIQ® Foam Smooth Roller available at medonetmarket.pl in two sizes.