What you can not eat after training
Physical exercises - elementary movements, motor actions composed of them and their complexes, systematized for the purposes of physical development. Physical exercises were formed on the basis of movements and actions borrowed from human labor, domestic, military activities (running, walking, jumping, throwing, weight lifting, swimming, etc.) and organizationally and methodically took the form of gymnastics, athletics and weightlifting, moving 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 primarily for people with an active lifestyle, involved in sports and fitness. The intake of sports nutrition is primarily aimed at improving athletic performance, increasing strength and endurance, improving health, increasing muscle volume, normalizing metabolism, achieving optimal body weight and, generally, increasing quality and life expectancy.
There are several products that are strictly not recommended to be used after physical exertion, as they can harm your liver and adversely affect blood vessels and muscles.
In most cases, sports training is best done on an empty stomach, taking shortly before its start, a sufficient amount of "fast" carbohydrates and amino acids. Currently, a number of effective training complexes have been developed containing special carbohydrates that quickly replenish muscle glycogen stores (amylopectin), branched chain amino acids (BCAA), which are especially necessary for the restoration of muscle tissue and energy, 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 energies (creatine), lipotropics (in lipolysis stimulating agents, e.g. L-carnitine). Soon after completion of training, complex amino acids, BCAA, L-glutamine, protein or protein-carbohydrate shakes 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, different from normal. And that means that the needs after such exercises for the body are completely different. 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 a doctor or trainer.
During the workout, you sweat, and then excess salt comes out with sweat. In this situation, it is not surprising that you want something salty after a workout. Do not give in!
Crackers, salted nuts, seeds, popcorn and other products with a high salt content will not be able to provide your body with the energy that it needs after intensive work.
Better eat a banana or a few dried fruits - they have a lot of potassium, which is useful for the body, exhausted by training.
Sweets, energy bars, milk chocolate, cookies, sodas, 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 in training.
Filling the stomach with such products will cause a rapid rise in blood sugar - and your body will be forced to level it.
In this case, the metabolism will slow down, and excess calories will be deposited.
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, causing 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, it’s better not to eat them. The fact is that during training, your body uses all the available energy, that is, everything that you eat is burned.
But raw vegetables will not help you make up for the loss of precious nutrients. On the contrary, your body will need more energy to process these products than it will receive from them.
Instead, replace them with a portion of fiber and protein, possibly a chicken breast or a spoonful of cereal.
Muffins, rolls, bread, pies - not the best food after a workout, as you know.
Your body needs healthy carbohydrates - it’s better to take them from cereals, bananas or legumes, and proteins - low-fat cottage cheese, chicken breast, etc.
These foods will help your body recover lost glycogen.
But baking, on the contrary, will increase its level.
The main principle of nutrition is balance and the achievement of a specific sporting goal. The necessary composition is selected as necessary and convenient consumption. The energy for each cell is the hydrolysis of ATP (Adenosine Triphosphate), which is synthesized by the body’s cells from carbohydrates. Thus, in human nutrition, carbohydrates play an important role in the energy supply of life. Food proteins are used by body cells as the main material for building tissues. They can be sent to the production of ATP, but at the cost of more energy. Proteins are absorbed by the body’s cells using the biochemical signal “food”, supplied by the hormone insulin. Insulin is reflexively produced by the pancreas when carbohydrates enter the digestive tract. The ratio of protein to carbohydrate intake should not exceed one quarter of the protein relative to carbohydrates, then the amount of insulin produced is enough for protein absorption.
In Ukraine, sports nutrition is classified as biologically active additives. Sports nutrition is developed and manufactured on the basis of scientific research in various fields, for example, in physiology and dietetics, and most often it consists of carefully selected concentrated mixtures of basic food elements specially formulated for the best absorption by the human body. Compared to regular food, which can take hours to digest, sports supplements require minimal time and digestion efforts to break down and absorb, and many types of sports nutrition have high energy value. Sports nutrition is absolutely harmless if taken correctly.
Sports nutrition is assigned to the category of supplements, as its proper use is an addition to the main diet, consisting of ordinary products, and not their complete replacement. The vast majority of sports nutrition products have nothing to do with doping. Under the "sports nutrition" is also understood the use of conventional products, organized in such a way as to solve the main tasks of a particular sport.
Via np-mag.ru & wiki