What not to eat after exercise
Physical exercises - elementary movements, composed of them motor actions and their complexes, systematized for the purpose of physical development. Physical exercises were formed on the basis of movements and actions borrowed from labor, household, military activities of a person (running, walking, jumping, throwing, lifting weights, swimming, etc.) and organizationally and methodically took shape in the form of gymnastics, light and weightlifting, mobile and sports games, sports tourism, etc. Various combinations and systems of physical exercises make up the content of sports, are included in physical education programs in various educational institutions.
Sports nutrition is a special group of food products, produced mainly for people leading an active lifestyle engaged in sports and fitness. Acceptance of sports nutrition is aimed primarily at improving athletic performance, increasing strength and endurance, improving health, increasing muscle volume, normalizing metabolism, achieving optimal body weight and, in general, increasing quality and longevity.
There are several products that are strictly not recommended to use after physical exertion, as they can harm your liver and negatively affect the vessels and muscles.
In most cases, sports training is best done on a free stomach, taking shortly before it starts a sufficient amount of "fast" carbohydrates and amino acids. Currently, a number of effective training complexes containing special carbohydrates that quickly replenish muscle glycogen stores (amylopectin), branched chain amino acids (BCAAs), especially necessary for muscle and energy recovery, and arginine (an amino acid that enhances blood circulation in all organs and tissues), nootropic substances (improving mental functions, concentration, attention, reaction), antioxidants (protecting cell membranes from damage), muscle energy (creatine), lipotropics (in substances that stimulate lipolysis, such as L-carnitine). Soon after completion of the workout, complex amino acids, BCAA, L-glutamine, protein or protein-carbohydrate cocktails that protect muscle tissue from destruction under the influence of training stress (catabolic processes) are recommended for use.
After a long workout, your body works in an intensive mode that is different from the usual. And this means that the needs after such occupations are completely different for the body. It is especially important to monitor what you eat after exercise. By the way, this can be done after 1-1.5 hours, if there are no other recommendations of the doctor or trainer.
During the workout, you sweat, along with the excess salt comes out. In this situation, it is not surprising that you want something salty after exercise. Do not give in!
Crackers, salted nuts, seeds, popcorn and other foods high in salt cannot provide your body with the energy it needs after intensive work.
It is better to eat a banana or a few dried fruits - they have a lot of potassium, which is useful for the body, emaciated by exercise.
Products with sugar
Sweets, energy bars, milk chocolate, cookies, sweet soda, marmalade, sweet yogurt, honey, peanut butter, chocolate paste - it will be a big mistake to eat any of the above and thus consume more calories than you recently spent on training.
Filling the stomach with similar products will cause a quick rise in blood sugar levels - and your body will have to level it.
In this case, the metabolism will slow down, and extra calories will be postponed.
Fatty foods and snacks
French fries, chips, cheese, hamburgers, pizza - such food is harmful in itself, so it’s not worth telling why this is not the best option for a fitness lover.
Excess fat in such high-calorie foods increases the level of so-called bad cholesterol in the blood, causes the development of vascular and liver diseases.
And the liver after training works especially intensively, since the blood is saturated with oxygen.
Raw vegetables and fruits
Raw fruits and vegetables must be present in the diet of a person who wants to be healthy.
But after training they are better not to eat. The fact is that during exercise, your body uses all the available energy, that is, everything that you ate is burned.
But raw vegetables will not help you compensate for the loss of precious nutrients. On the contrary, your body will need more energy to process these products than it receives from them.
It is better to replace them with a portion of fiber and protein, perhaps with chicken breast or a spoon of cereal.
Cupcakes, buns, bread, pies are not the best food after a workout, as you know.
Your body needs healthy carbohydrates - it is better to take them from cereals, bananas or legumes, and proteins - low-fat cottage cheese, chicken breast, etc.
These products will help your body regain lost glycogen.
But baking, on the contrary, will increase its level.
The main principle of nutrition is balance and the achievement of a certain sports goal. The necessary composition is selected as needed and convenience of consumption. The energy for each cell is the hydrolysis of ATP (Adenosine triphosphate), which is synthesized by the cells of the body from carbohydrates. Thus, in the human diet, carbohydrates play an important role in the energy supply of life. Food proteins are used by the cells of the body as the main material for the construction of tissues. They can be sent to produce ATP, but with the expense of more energy. Proteins are absorbed by the body's cells using the biochemical signal “food”, supplied by the hormone insulin. Insulin is reflex produced by the pancreas when carbohydrates enter the digestive tract. The ratio of protein and carbohydrate intake should not exceed one quarter of the protein in relation to carbohydrates, then the amount of insulin produced is enough for protein absorption.
In Ukraine, sports nutrition refers to dietary supplements. Sports nutrition is developed and manufactured on the basis of scientific research in various fields, such as physiology and nutrition, and most often is a carefully selected composition of concentrated mixtures of basic food elements, specially processed for the best assimilation by the human body. Compared with the usual food, which can take hours to digest, sports supplements require minimal time and effort of digestion for splitting and absorption, while many types of sports nutrition have high energy value. Sports nutrition is absolutely harmless if taken correctly.
Sports nutrition is included in the category of supplements, since its correct use is an addition to the basic diet, which consists of ordinary products, and not their full replacement. The vast majority of sports nutrition products has nothing to do with doping. Under the "sports nutrition" is also understood the use of ordinary products, organized in such a way as to solve the basic tasks of a sport.
Via np-mag.ru & wiki