What you can not eat after a workout
Physical exercises are elementary movements composed of motor actions and their complexes, systematized for the purposes of physical development. Physical exercises were formed on the basis of movements and actions borrowed from the labor, everyday, military activities of a person (running, walking, jumping, throwing, lifting weights, swimming, etc.) and organizationally methodically shaped as gymnastics, light and weightlifting, and sports games, sports tourism, etc. Various combinations and systems of physical exercises make up the content of sports, are part of the physical education programs in various educational institutions.
Sports nutrition is a special group of food products, produced primarily for people who are active in life, engaged in sports and fitness. The intake of sports nutrition is primarily aimed at improving sports results, increasing strength and endurance, strengthening health, increasing muscle volume, normalizing metabolism, achieving optimal body weight and generally improving quality and longevity.
There are several products that are strictly not recommended after physical exertion, as they can damage your liver and negatively affect the vessels and muscles.
In most cases, it is better to exercise athletic training on a loose stomach, taking a sufficient number of "fast" carbohydrates and amino acids shortly before it starts. Currently, a number of effective training complexes containing special carbohydrates are rapidly replenishing glycogen stores in muscles (amylopectin), branched-chain amino acids (BCAA), especially necessary for muscle and energy recovery, arginine (an amino acid that enhances blood circulation in all organs and tissues), nootropic substances (improving mental functions, concentration, attention, reaction), antioxidants (protecting from damage cell membranes), muscle energy (creatine), lipotropics (in substances stimulating lipolysis, for example L-carnitine). Shortly after the end of the training, complex amino acids, BCAA, L-glutamine, protein or protein-carbohydrate cocktails are recommended to be taken to protect muscle tissue from destruction under the influence of training stress (catabolic processes).
After a long training your body works in an intensive mode, which differs from the usual one. So, the needs after such exercises at the body are completely different. It is especially important to keep track of what you eat after your workout. By the way, you can do this after 1-1.5 hours, if there are no other recommendations of a doctor or trainer.
During the training you sweat, along with then comes extra salt. In this situation, it's no wonder that you want something salty after training. Do not give in!
Crackers, salted nuts, seeds, popcorn and other foods high in salt will not be able to provide your body with the energy that 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 an organism exhausted by training.
Products with sugar
Sweets, energy bars, milk chocolate, biscuits, sweet fizzy drinks, marmalade, sweet yoghurt, honey, peanut butter, chocolate paste - it's a big mistake to eat any of the above and thus consume more calories than you recently spent training.
Filling the stomach with such products will cause a rapid rise in the level of sugar in the blood - and your body will be forced to level it.
At the same time, the metabolism will slow down, and the extra calories will be postponed.
Fat food and snacks
French fries, chips, cheese, hamburgers, pizza - this food is harmful in itself, so do not tell why it 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 diseases of the blood vessels and liver.
And the liver after training works especially intensively, as the blood is saturated with oxygen.
Raw vegetables and fruits
Raw fruits and vegetables must necessarily 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 training your body uses all available energy, that is, everything that you ate is burnt.
But raw vegetables will not help you make up for the loss of precious nutrients. On the contrary, for the processing of these products your body will need more energy than it will get from them.
It is better to replace them with a portion of fiber and protein, perhaps a chicken breast or a spoonful of cereals.
Cupcakes, buns, bread, pies - not the best food after training, as you understand.
Your body needs useful carbohydrates - they should be taken from cereals, bananas or legumes, and proteins - low-fat cottage cheese, chicken breast, etc.
These products will help your body recover lost glycogen.
But baking, on the contrary, will raise its level.
The main principle of nutrition is balance and achievement of a certain sporting goal. The required composition is selected as required and convenience of consumption. The energy for each cell is the hydrolysis of ATP (adenosine triphosphate), which is synthesized by the body cells from carbohydrates. Thus, in human nutrition carbohydrates play an important role in the energy supply of life. Proteins of food are used by the cells of the body as the main material for the construction of tissues. They can be sent to the production of ATP, but with the expenditure of more energy. Proteins are absorbed by the cells of the body with the help of the biochemical signal "food", which is supplied by hormone insulin. Insulin is reflexively produced by the pancreas when it enters the digestive tract of carbohydrates. The ratio of the intake of proteins and carbohydrates should not exceed one quarter of proteins in relation to carbohydrates, then the amount of insulin produced will be enough to assimilate the protein.
In Ukraine, sports nutrition is considered to be biologically active additives. Sports nutrition is developed and manufactured on the basis of scientific research in various fields, for example, such as physiology and dietology, and most often is a carefully selected by composition concentrated mixtures of basic food elements specially processed for the best absorption by the human body. Compared with the usual food, for which digestion can take hours, sports supplements require minimal time and digestion efforts for splitting and absorption, while many types of sports nutrition have high energy value. Sports nutrition is absolutely harmless, if you take it right.
Sports nutrition is ranked specifically in the category of supplements, since its correct use is an addition to the basic diet consisting of conventional products, and not a complete replacement. The vast majority of sports nutrition products have nothing to do with doping. "Sports nutrition" is also understood as the use of ordinary products, organized in such a way as to solve the main tasks of a particular sport.
Via np-mag.ru and wiki