Contents
To our body together with food and drinks, we provide energy, which is three basic ingredients:
- carbohydrates,
- proteins,
- fats
In conditions of rest the main source of energy for our body are fats and carbohydrates, however, during exercise our body uses in addition to these ingredients also provide protein as an energy source. However, this situation does place only at the end of an intense effort, when it ends stock of glycogen (the body’s carbohydrate store). As a consequence phenomena, more and more proteins that build our muscles are breaking down, and the body in addition to the fat starts to burn muscle tissue.
Presented above the phenomenon aims to show the essence of proper nutrition around training and Realizing how important it is to properly supplement the ingredients before and after training, so that the training is effective and brings the desired results.
What to eat before training?
Best before a meal 3 hours before starting exercise, so that it is mostly done digested, so you will feel comfortable and light during training. When planning physical activity during the day, pay attention to the time of meals so that they were timed appropriately. However, if it is not possible such adjust the hours, eat a smaller meal 1-2 hours before training.
The basis of the meal pre-workout should be carbohydrates, regardless of the time the day you exercise. It is recommended that their amount in a meal before training is 2,5 g per kilogram of body weight. However, it is worth not sticking to these recommendations and experiment to see how much your body is working at most efficient.
When you eat 3 hours before training – sample meals:
- Noodles with vegetables and chicken
- Oatmeal with banana in milk
- Yogurt with fruit
- Sandwich with white cheese and tomato
- Brown rice with turkey and salad
When you eat 1 hour before training – examples of snacks:
- Fresh fruit
- Fruit cocktail
- Dried fruits (plums, raisins, apricots)
- A slice of bread with lean ham
- Muesli bar (preferably homemade)
Co eat after training?
It is very important to as soon as possible after completion (maximum within 2 hours after its completion) eat a meal. It should provide plenty of protein and carbohydrates so that replenish energy – rebuild glycogen stores – and regenerate muscles after physical exertion. The amount of carbohydrates should be 1 g per 1 kg of body weight. Tests show that the consumption of post-workout carbohydrates in combination with proteins results in faster build-up of muscle glycogen than if consumed alone carbohydrates.
Meal examples after training:
- Scrambled eggs with bread,
- White cheese or cottage cheese with vegetables and bread,
- Salad with rice, tuna, corn, pickled cucumber, and bread
- Chicken with noodles, zucchini, and tomatoes
Vegetables and fruit – a way to fast metabolism
But be careful! Not alone Man lives with macronutrients! Please note that the appropriate balance sheet macronutrients is just a drop in the ocean of a proper diet, and that’s what it is the most important are vitamins and minerals, the richest source of which there are vegetables and fruits. They act as coenzymes and regulate all of them metabolic processes in our body, including the much-desired burning adipose tissue. Remember, however, that the method of preparing a meal significantly affects their content in the product.
Water mineral – natural electrolytes
Because along with the sweat especially when it is hot, we lose very large amounts of electrolytes necessary adequate fluid replenishment. If you are not a pro and you follow a properly balanced diet, it is not necessary to consume drinks isotonic, however, you absolutely must consume the right amount of water mineral, which is a natural source of electrolytes. In normal conditions it is recommended to drink 2-2,5l / day, but with intense exercise on a hot day this amount can increase up to 4 liters / day.
Amino acids – a way to get faster results?
More and more people uses supplementation after training with preparations of protein isolates and preparations containing specific groups of amino acids. In addition to legitimate cases of people whose diet plan deliberately assumes their consumption for the purpose achieving specific goals, you can meet more and more people at gyms, who use these measures completely unknowingly and unnecessarily.
Yes, the test results show that leucyna, izoleucyna i valinethat are part of BCAAs have a significant impact on the reconstruction of the structure muscles after intense exercise, however, I believe that this supplement should only be used by people carrying out a long daily routine physical exertion, not the average person who is easily in able to supply these ingredients with food. Among other things, BCAAs are included in whey protein, the source of which is, inter alia, milk and some products obtained from it, e.g. yoghurt, buttermilk, kefir.
Other studies say that adequate intake arginine and lysine stimulate the pituitary gland, thus stimulating the production of growth hormone – somatotropin – which accelerates the building of muscle mass, burning tissue fat, and after intense exercise, it has an effective effect on the rate of regeneration body.
Bibliography:
Photo from: Gabriel GM via Foter.com
Bibliography:
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Dymkowska- Malesa M., Walczak Z., Supplementation in sport, 2011, Nowiny Lekarskie, 80 (3): 199–204
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Morifuji M., Kanda A., Koga J., Kawanaka K., Higuchi M., Post-exercise carbohydrate plus whey protein hydrolysates supplementation increases skeletal muscle glycogen level in rats, Amino Acids., 2010, 38(4):1109-15
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