What to eat before strength training for weight loss. Oatmeal before and after workout. Oatmeal after workout
Before training, you need to consume 40–70 grams of slow carbohydrates. They are so called because they have a low rate of breakdown into monosaccharides, which serve as the body's most preferred source of energy. Due to this, foods containing slow or complex carbohydrates provide the body with energy for several hours.
How and when to eat oatmeal
It's also not about overeating by eating more calories than you burn doing your exercise, because then you simply won't lose an ounce. If you want to know, it's logical that you shouldn't eat the same thing if you're going to exercise within the next 15 minutes after lunch, if you plan to do it three hours after lunch. A good balance between carbohydrates, fast and slow absorption and proteins greatly depends on the effectiveness of the training in relation to weight loss.
What foods help you lose weight before and after exercise?
Carbohydrates typically take center stage before a workout. Your body requires energizing but low fat foods for exercise. If we talk about a longer period of time between eating and learning, slow absorptions come into play, those that will provide energy as required by the body. A plate of pasta or rice and some high-grade fruits glycemic index, such as melon or watermelon, can be the basis of a suitable menu for those who plan to exercise at later hours.
Thus we see that oatmeal stands on par with other cereals. Perhaps don’t get too hung up on it and try different cereals before exercising. The calorie content of oatmeal with water is 88 kcal per 100 g.
Oatmeal after workout
Carbohydrate products:
- buckwheat porridge;
- pearl barley porridge;
- millet porridge;
- oatmeal;
- White rice;
- pasta (from durum wheat);
- bread (bran);
- honey (in small quantities);
- bananas;
- juice (preferably fresh);
The required amount of carbohydrates is approximately 60-100 g.
In this case, protein should also be present in the food you eat, especially if your workout involves resistance or intense muscle work. If you want to lose weight, include lean meat or fish in your meals, and if you prefer to take just one snack, try a brown rice cake on which you can top with a few pieces of turkey breast or a piece of tortilla.
What to eat after training to avoid weight gain?
Post-workout, you're sure you want to know what foods to eat post-workout to keep you hydrated, and what they're recommended to do to keep your body burning calories while recovering. The first step is to get it right so that the body replenishes water and loses electrolytes. For some athletes, there is nothing better than a good glass of milk 15-20 minutes after practicing their activity. If you also notice that you need to recharge your energy, always use slow-burning carbohydrates.
If your goal is to reduce fat mass, then your nutrition tactics change - you should limit yourself to protein only. Carbohydrates in any form should be excluded from post-workout nutrition. This is due to the fact that carbohydrates provide energy, which eliminates the need to expend subcutaneous fat. After performing physical activity, there is a large number of fat molecules that have been released from fat cells, while activated metabolic processes can destroy these free fats for a long time. Carbohydrates taken immediately after training will force your body to return all free fats to tissues and begin to use food energy.
Cereal bars provide excellent results for keeping post-workout fat at bay. After a reasonable amount of time, it is time to provide the protein it needs, as well as the minerals, vitamins and fiber that your body requires: salads, boiled vegetables, fish rich in omega 3 and lean meats can be ideal for dinner around the corner from the gym. Watch what you eat before and after your workout if you want to lose weight because it's important.
Many promises from the beginning of the year have been implemented. Having a healthier lifestyle, eating better and practicing physical activity is part of the New Year's resolution, and many people are really involved in taking these changes forward. But despite the good will, many have not yet achieved good results. The answer may lie in food. Pre- and post-harvest assistance helps find ideal weight and exercise.