nm iujh In the sports world, the saying " Abs are built in the kitchen , not in the gym" is very popular. The food you eat ha...
nm iujh
To give a simple example, eating a pre-workout cookie or sugar-containing protein drink to give you energy will cause a 25% drop in your testosterone level, which plays an important role in fat burning and muscle building, for a few hours. Therefore, it negatively affects your goal and development. In other words, sugary foods will not benefit you by giving you energy, as most people think, and will actually undermine your exercise.
In fact, pre-exercise nutrition should be completely individualized and depends on many variables. Because there are individual answers to many questions such as the type of exercise you will do, when you will eat, how much you will eat, and how long it takes for your body to digest food.
As a general principle, the main thing is to make sure before eating something before or after training whether you really need it. If you do not have a problem with fluctuating blood sugar and hunger does not affect you much, it may not be necessary to eat anything before training.
Adjust your nutrition according to your training
If you're just doing a moderate exercise that doesn't require extra performance, such as a thirty-minute walk, your body will complete the workout without needing to eat anything. Snacking before an easy workout session will harm you by adding unnecessary carbohydrates and calories. In this case, 1 glass of water before exercise or 1 cup of coffee if you have the habit will be sufficient.
However, if you have a Crossfit-style exercise routine that requires challenging and long performance to work every muscle in your body, the fuel you consume before and after training is of extra importance. During exercises that require high performance and are performed with weights, microscopic tears occur in your muscles. While this may sound bad, it's actually the way it should be. As muscles repair themselves, they grow and become larger and more resilient than before to be ready for the next challenging conditions.
Nutrition plays an important role at this point to help your body repair muscles quickly. Snacking something that contains light and healthy fat, such as half an avocado, a handful of raw almonds or a portion of forest fruit, about an hour before exercise will support the newly formed muscles in your body. Exaggerating this snack will make you heavier and cause poor performance.
Speed up the muscle building process after training
It is very important to eat within 30-45 minutes after training to speed up the muscle building process. Experts agree that your post-workout meal should include a healthy combination of protein and carbohydrates.
While a drink made with banana, whey protein and plant milk or tofu, grilled vegetables, quinoa, grilled organic chicken, wild salmon and boiled eggs may be preferred by many people, there are also many supporting protein-containing products for those who want to stay away from animal proteins. The most important thing to consider when making choices here is to choose products that are as natural as possible and do not contain preservatives or chemicals.
Drink plenty of water
Another issue as important as nutrition is water consumption. Water, sodium and some electrolytes are lost by sweating during exercise. The best way to avoid fatigue, muscle cramps, and dizziness is to drink enough water and replenish your electrolyte stores. The most important support for electrolyte balance is coconut water.
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