How much you can not eat and drink after a workout to lose weight? After how many hours can you eat and drink before and after your workout to lose weight? What is better to eat before training and after to lose weight?

Features of nutrition in days of training for weight loss. Menu and list of useful products.

We want to maintain the slenderness of the body throughout our life. According to athletes this is possible thanks to a balanced diet and physical activity.

With age, it happens that the human body accumulates fat and increases in volume. Then the idea of ​​losing weight comes to the fore and stirs the mind of man around the clock.

It seems that going to the gym is the cherished key to happiness. However, having incorrectly organized your meals before and after training, you risk not dropping, but either cross out the results, or aggravate.

What you can eat before and after classes in the gym to build and maintain the body relief, let's talk in more detail.

After how many hours can you eat and drink before the workout for weight loss?

dumbbells for training with rings from watermelon and pineapple

To begin with, let us designate that training is of two kinds:

• power
• aerobic

Therefore, there is a difference in the consumption of food before it for the purpose of losing weight.

• And also consider the training time. Ideal - early morning on an empty stomach. The strength of the exercise your body will take from the stores of fat.
• If you are planning to deal with dumbbells and barbells today, eat for a couple of hours before this denser, for example, pasta, rice with salad, oatmeal.
• When this is not possible, settle for a banana, a cup of tea with biscuits / bread before the start of the workout.
• Be sure to ask your coach advice, because there are conflicting opinions regarding the benefits of a banana.
• Remember the rule - spend more calories than you consume with food. But without fanaticism. This does not mean that you have to completely or completely stop eating.
• As for drinking, the water is useful to you for 15-20 minutes and earlier.

With aerobic exercise, eat tightly 1.5-2 hours before exercise. If the opportunity to have a snack falls only an hour before it, be content:

• banana
• dried fruit
• handful of nuts

After how many hours can you eat and drink after a workout for weight loss?

smiling brunette with dumbbells in hand on a background of vegetables and fruits that you can eat after training

A well-known rule - after 2 hours.

• However, to drink clean water, if you feel thirsty, you can and immediately after training. Reservation - take it at room temperature and without gas, take a small sip.
• The second point is to calculate the calories of the food you are going to eat. Definitely exclude fats. Remember that the weight melts at a higher expenditure of calories, rather than taking them later.
• Stick to the rule of consuming half the calories burned during exercise.
• Eat less protein after aerobic exercise and carbohydrates - after the power. Focus on their ratio of 3/2, or 60/40.
• In case you can not endure such a long time without food, allow a small snack 30 minutes after the workout. Excellent fat burners are, for example, grapefruit or pineapple.
• Another point - to give slenderness to the body and preserve its muscles, eat fast-digesting proteins after training. For example, a protein cocktail from the store to feed athletes.

What is better to eat before training to lose weight?

option for a hearty breakfast or lunch before slimming exercise

Since fat is a reserve of energy in our body, your task is to make them burn during and after training. And so the excess weight will melt.

Unequivocally refuse overeating before training. The best products / dishes are:

• oatmeal
• buckwheat
• fruit( except bananas and grapes)
• vegetable salads
• apple
• green tea
• cocoa without sugar

Concerning the benefits of banana specifically for you, consult your trainer.

What is better after a workout to lose weight?

slimming exercise slug, measuring tape and fruit useful after training in the gym

Since your goal is to continue the process of losing excess fat after training, organize your meals wisely.

Eat such foods / dishes:

• apple,
• grapefruit,
• pineapple,
• green tea,
• sugarless beverages,
• curd,
• egg whites( eg omelet from proteins),
• boiled chicken breast,
• boiled squid meat,
• filletswhite fish( boiled or steamed),
• fat-free kefir,
• cottage cheese 0% -fat,
• buckwheat,
• vegetable salad from tomatoes, cucumbers, cabbage, bell pepper, radish, leek, lettuce, greens, dressed with a pair of spoons of oliveoil,
• protein cocktail, thenOnly not with the taste of chocolate.

What can you eat after a workout in the evening to lose weight?

on the table products approved for use in the evening after training for weight loss

A win-win option is buckwheat with stewed vegetables.

Then focus on your taste preferences. For example:

• meat eaters suitable low-fat varieties of fish and poultry, cooked or stewed in the oven with vegetables. And also egg white in omelette or boiled form,
• for vegetarians - vegetable protein cocktail, skim cottage cheese, kefir 0-% fat, stewed or grilled vegetables,
• for all are good water and fruit unsweetened fruit.

It's best to refrain from consuming fresh fruit for the night. As, however, and from nuts and dried fruits. They are better absorbed in the morning.

Power before and after slimming: the

menu on the food table, useful for reception on training days, and the smiling girl behind them performs the

exercises. Before the start of the training, depending on her time, try:

• to have a dense dinner / dinner with the usual dishes, except fatty, flour, sweets. This meal is planned no closer than 2 hours before going to the gym,
• a snack with light foods, such as an apple, a glass of fat-free non-sweet yogurt for half an hour before the training,
• drink green tea without additives and sugar just before entering the hall.

Any one of the listed options, choose the situation.

After training:

• , discard restrictions for water without gas,
• drink protein shake in half an hour after exercise,
• eat as usual after a couple of hours, but exclude fats,
• if you were training late and it's time to go to sleep, drink a glass of kefir 0% fat orEat 100 g of low-fat cottage cheese.

So, we reviewed the features of nutrition before and after classes in the gym, paid attention to eating in the evening.

We will add that besides external work on burning of surpluses of hypodermic fat, spend also internal. In other words - bring your mind into a state of harmony, contemplation. Stress and constant race for anything exhaust you, and the harmonious work of organs and systems of your body.

Yes, fats, flour and sweets generally should not be in your diet. If you want to build, these products will have to be abandoned altogether.

Video: what to eat before and after training?