How and what to eat before / after training Weight Training

This is especially true if you try to sculpt your body through weight training routines. While a healthy diet is essential, you must ensure that you give your body the specific types of food that are needed to build muscle tissue. So, here's an overview of what you should eat before and after weight training workouts.

In this article I will reveal that:

1. What is a good weight training before meals?
2. pre-workout snacks
3. What is good food stand out?
4. post workout meal
5. What should drink after exercise? and
6. How much protein should take when weight training?

1. What is a good weight training before meals?

Working on a full stomach can cause stomach pain; However, it is also essential that you give the type and amount of fuel to prepare for a grueling session your body. Regardless of the actual exercise regime is useless if your body is deprived of essential nutrients.

Therefore, hearty meals and 600 to 800 calories for 3-4 hours before weight training. This will ensure that you get the right nutrition and the food is digested before you start exercising. As you approach your training time, choose smaller foods, opt for a liquid meal an hour before the session that will give the body all the glucose it needs. You can eat a small snack of 400-500 calories about 2-3 hours before weight training.

Be sure to avoid foods that cause gas accumulation in the digestive system, such as beans and broccoli ways. Your meals should be part of a good amount of carbohydrates, protein and very little fat. Replenishing your body with the right amount of fluids is also essential; consume no less than 17-20 ounces of fluid for 3-4 hours before weight training and continue with other 7-10 ounces few minutes before the workout to get the body ready for tax time.

2. pre-workout snacks

Whole grain bread with peanut spoon
butter
Fruit juices
Cereal with low fat milk
minestrone
Fruit yogurt
Salad with dressing / low-fat light
Chicken breast with whole wheat bread
fruits
Grilled chicken with pasta (integral)
steamed vegetables
You can also combine these snacks to create a complete meal, including chicken breast with pasta, a salad and fruit for dessert.

3. What is good food stand out?

The type of food you eat right after weight training will have a big impact on how well and quickly build muscles. Nutrition is important to help your body recover from intense exercise regime and restore lost nutrients.

In fact, the first sixty minutes after training are the body of the golden hour when the glycogen stored in the cells is used and those responsible for the conversion of glucose into glycogen enzymes are very active.

Thus, any sugar consumption is diverted directly to the muscle tissue to replace lost glycogen. A meal after training also performs the vital function of replacing lost fluids and rehydrate the body. You must give your body a diet rich in liquids, potassium and other minerals and vitamins, as well as carbohydrates and proteins for fast recovery.

Foods such as brown rice, whole wheat bread, popcorn, potatoes, fruits, etc. are rich in carbohydrates and helps repletar glycogen stores. Ideally, you should consume at least 50 to 100 g. carbohydrates after training.

Also include lean proteins found in chicken and turkey and tuna in your meals; these help with muscle recovery. Bananas, raisins and potatoes are a rich source of potassium, which help replace lost minerals during training. You should also include plenty of fluids in the diet after training to rehydrate the body. Try to consume 20 ounces of water per kilogram of body weight after a workout.



4. post workout meal

Sandwiches made with two slices of whole
wheat bread with lean protein in the middle and all the vegetables are easy
to make, taste great and give your body all the nutrients it needs.
Chicken breast cooked with rice or pasta
A bagel with peanut butter
Steamed or baked with low-fat cheese filling and some potato fruit.
5. What should drink after exercise?

Many people struggle to eat a big meal after an intense workout routine with weights. If you are one of them, you should consider using a post-workout recovery drink. These preparations help to replace fluids and glycogen storage in the body lost.

Although there are several products on the market that can simply be mixed with water to make a healthy drink after training, you can prepare a delicious drink recovery at home with common ingredients found in your refrigerator .dropoff window Just use a tablespoon of whey protein on the flavor of choice, ¾ cup of low-fat milk and a banana; Mix everything together to make a refreshing smoothie.

6. is good sugar after weight training?

Liquid carbs and even sugar that eventually gets off on glycogen are essential nutrients in the post-workout. After intensive routine, your body will have used a lot of stored glycogen will be restored quickly to continue playing.

When you drink liquid carbohydrates with high glycemic index, you are giving your muscles the nutrients they need when they are in a state of rapidly absorbing carbohydrates. Glycemic carbohydrates also points to the level of insulin in the body. This will ensure that the carbohydrates were made directly in the muscle cells.

7. How much protein should take when weight training?

This is a very common question that comes to those who are interested in building muscle. While protein is critical for repairing and rebuilding muscle tissue, protein overload will not help because they simply flush the system.

Most people do not need average weight of 70 g. of protein per day. If you build muscles, you can increase your recommended daily dose of 140 g. but it would be better not to exceed that amount. Although excess protein will not harm healthy people, it will be harmful for people with kidney problems and also those who are overweight or diabetic.

How does insulin weight training?

Insulin is an important hormone storage redirects various nutrients in their place; for example, insulin is responsible for the storage of glucose in muscle cells foods that, although the amino acids used to repair muscle tissue and in the liver and accumulate. Diabetes develop a condition known as insulin resistance, in which the pancreas does not produce enough insulin or the hormone is unable to store glucose in the cells; This is one of the main reasons why diabetes can cause weight gain and vice versa.

A pre-employment and off the diet and recovery drinks that are high in protein and illicit glycemic carbs a response to high insulin which results in a powerful anabolic muscle building period. It is normal for body builders to manipulate the amount of insulin into the body through proper diet, exercise and even supplementation.

Whatever your fitness goals, nutrition is vital and if you do not eat properly, you will not be able to build muscle or lose weight. It is especially important for people who are struggling with obesity understand that famine will not lead to weight loss, rather than the metabolic rate will slow in response makes it harder to lose weight.

If you are not sure about the foods you should eat before and after weight training regimens, contact a nutritionist for proper guidance. While weight training is difficult, it can produce excellent results when combined with appropriate feeding practices.


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