How to eat before and after workouts

In this tutorial I will tell you how to eat before and after strength exercises, when and how much to drink water, I will tell you how to make a protein shake at home. If you are enrolled in a gym, then this tutorial is for you.

Instruction

Difficulty level: Easy

step 1

The first is basic, you should know what foods you can eat and which are not. Remember, no fat! From fat you can eat only fish oil (because it operates a little differently than the rest), if the egg is cooked, the chicken white meat and so on. Fat should be no more than 3 grams. Before training you need to eat more protein and carbohydrates, this can be a chicken breast with bread, porridge or boiled egg. I prefer to eat porridge and drink kefir. There is a need for 40 minutes prior to workout for 30 minutes it will be useful to eat the fruit with a low glycemic index (Apple, pear, strawberries or any other berries). For 30 minutes, drink a Cup of coffee or strong tea.

Most importantly, do not eat immediately before a workout!

2 step

The second step, this food after a workout. After the training you need at once! It is desirable in the first 20 minutes. If you do not eat within two hours after a workout, the workout will be useless.

A glass of juice after a workout, will be very useful, it is best grape or cranberry juice. After training urgently needs to be loaded with protein, you can drink protein cocktail (will write about it later), fat, eating after a workout, should not be contained at all, so be careful with cheese, milk and yogurt, with the exception of fatty fish (not fried!). After training, you should give up caffeine, even from protein powder with cocoa.

3 step

Important in training the water, it should drink mode. 5 minutes prior to workout, drink a glass of water, while exercising every 15-20 minutes, drink 1 throat after a workout, it is better not to drink a lot, wait at least 5 minutes.

step 4

Now, about a protein shake, of course it is better to make cocktails from protein powders, but if you can not buy this, make this cocktail (it's good and useful).

Ingredients:

-Banana

Milk (preferably skim, you can substitute juice)

-Strawberries (if any)

-Sugar

-Apple

-Ice cream

Take a blender, put back the pieces of banana, Apple slices (you can also add ice cream), add two tablespoons of sugar and pour skim milk or juice, stir.

Cocktail you can drink before workouts (10-20 minutes) or immediately after.

5 step

At the end I will write you my schedule:

To workout for 40 minutes to eat a boiled egg with coarse bread, or oatmeal with yogurt, after 10 minutes, eat an Apple and drink a Cup of coffee for 5 minutes prior to workout 1 Cup of water.

During training, every 15 minutes drink a SIP of water.

After workout protein shake and oatmeal.

Good luck with the training!