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| Proper nutrition for fruitful results of the training |
The system is always required in order to achieve the best results in all aspects of life, and to achieve the goal we want to lose weight. Thus, if you know when you have to dine and what is the quality of the best foods for your body, you will notice the time difference in terms of the amount of interest that you obtain through sports training.
Proper food and exercise
Here are some guidelines from food in order to achieve better results during the exercise:
Be sure to eat a healthy breakfast:
If you are doing exercise in the morning, you need energy to do exercise, so you need to compensate for the energy been exhausted body during the hours of sleep a night, in addition to the level of sugar in the morning is low, and of course breakfast is the perfect solution for it. And try eating breakfast one hour before exercise or two. So be sure to get up early enough to be able to eat breakfast before starting exercise. But if you are planning to start a workout before the lapse of an hour for breakfast, should be dealt with only a light breakfast, or any type of drink even raises the level of sugar in the blood. One of the best foods you can eat for breakfast is whole grain or whole-grain breads, low-fat milk, juice and bananas. In general, you should eat three main meals a day to keep your body retain his card and vitality.
Pay attention to the size of the meal:
When it comes to exercise, please do not over-size meal both in terms of childhood or old age, here are some things that need to be followed in this area:
Large meals: should be addressed before beginning the exercise at least 3-4 hours.
Small meals: should be addressed before beginning the exercise 2-3 hours.
Small snacks: You can be addressed before the start of the exercise by one hour.
Moderation is always required. Excessive eating before exercise Exercise gives you the feeling sluggish, or perhaps get diarrhea or stomach cramps pain.
And not eating a sufficient amount of food can not provide you with the necessary energy that you need to complete the exercise, moreover, The needs of each individual in terms of the size of the meal varies between one person and another based on age, sex, weight and activity level.
Choose the correct snacks: everyone can eat snacks before exercise directly, or through the exercise, and, of course, is not mandatory, but it depends on what you feel you need it. Snacks before exercise directly, certainly will not give you extra energy, but that will maintain the level of sugar in the blood and reduce the feeling of hunger.
These meals include: energy drinks, bananas, fresh fruit, yogurt, fruit juices, whole grain. Snack health is especially necessary if you plan to exercise after eating the main meal several hours.
Eat after exercise: This will help you to refresh your muscles and the renewal of the glycogen stores. That meals should contain proteins, carbohydrates, and within two hours of the end of training, if possible. If you do not feel hungry, you can deal with juice or sports drinks and carbohydrate that provides you with.
One of the best foods that can be eaten after exercise:
Yogurt and fruit, peanut butter or burgers, cheese, nuts, dried fruit, or a normal meal containing meat, starch, cooked vegetables or salads, pasta with chicken and vegetables, sweet potatoes with mozzarella, Abash sandwich ..
Eating sufficient amounts of fluids:
And, of course, do not forget to address the fluid that helps to improve performance during exercise. You need a good amounts of fluids before starting exercise, and during, and after the completion of the exercise so as to prevent dehydration. Of course, water is the best way to compensate for the lack of fluids in the body. Nutrition experts advised not to eat caffeine because it causes dehydration, though not inevitable, should be addressed in an adequate amount of water beyond.
Diversification of energy sources covered by:
Nutrition experts advise trying to obtain energy from a variety of sources of foods, and not one of a kind, if you get them from foods rich in carbohydrates, or those rich in protein, or even foods that contain fat.
Proper nutrition for Central and exercises last day
Exercise in the middle of the day:
Should address a snack before starting exercise for 90 minutes. Could address the slave with bread Cottage cheese with careful eating sufficient amounts of water. After the termination of exercise, may haunt feeling of satiety, so it can deal with lunch in two installments during the afternoon. You can choose a group of proteins with vegetables and fruits, with a little starchy carbohydrates, or tuna with power and a little boiled potatoes.
Aerobics in the evening:
Before you start the exercises could address a snack of milk or a handful of unsalted nuts. After the exercise, eat a good amount of water, milk or liquid milk to get the calcium necessary to manage your weight. Prefers to deal with the main meal within two hours of the end exercise, and can include vegetables, fruits, fats and proteins necessary with emphasis on diversification in the colors of the foods on the table.
When it comes to nutrition and exercise, the instructions and the results vary from person to person. Listen to your needs and get to know them well to create for yourself a pattern could be going for it and get the best results from food and exercise.
