In addition to the frequent and high-quality training is very important to properly feed, also before and after training. From this depends on whether the training will be better and more effective later. The ratio of the importance of training and nutrition today might be in the ratio 50 : 50, though some believe that is 30 : 70 in favor of nutrition. It tells you how important nutrition is to achieve appropriate results, recovered your body of training and effort and also rest for the next. Today, professionals and top coaches professional athletes devote more attention to recovery than the training. Here are some groceries and nutrients that are essential before and after your workout.
Pre Workout Snack. Take the meal 1 to 2 hours before training ( those with a fast metabolism 1 hour before training, those with slower 2 hours before training ). 30 minutes before your workout, take appropriate supplements.
- Dried fruits
- Fresh fruits
- Sweet potato
- Quinoa – 12% of protein, 55% of complex carbohydrates
- Rice Cakes with Nut Butter
- Banana with Almond Butter
- Whole grain cereal with a cup of almond milk
- Granola of fruit and nut bar such as KIND or Larabar
These food boxes that are listed mainly contain complex carbohydrates and beneficial fats, that you need a source of energy during training. It is necessary to eat before your workout, 40-50 grams of carbs and 30-40 grams of protein is quite enough. Too much food will also slow down digestion and burden the stomach. It is best if there is no food in your stomach when you start the training.
Post Workout Snacks. Should be taken in the next 60 minutes after training.
- Chocolate Milk
- Boiled Eggs – one egg have 7g of proteins
- Protein Shakes
- Protein Bars
- Cottage Cheese with Berries
- Greek Yogurt with Berries
- Peanut Butter on Wheat Toast
- Hummus with Baby Carrots
- Cheese and Whole Grain Crackers Nuts
Food boxes that are on the list after training contain complex carbohydrates ( Glycogen, which is the most important as muscle fuel ) that are used for recovery and energy recovery, as well as proteins that are food for muscle fibers, they recover and rebuild muscle tissue during weight training breaks down. Of course, taking sufficient amounts of protein after training can significantly increase muscle mass and muscle tone.
What is glycemic index?
The glycemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. Carbohydrates with a low glycemic index increasing sugar in the blood slower, high glycemic index increasing sugar in the blood faster. As is sugar in foods is simpler (glucose, sucrose), rising level of sugar in blood is faster. Fructose (fruit sugar), although it is a simple carbohydrate, but rising level is slower. Complex carbohydrates, such as starch from cereals and potatoes, must first be separated to simpler sugars, and then pass into the bloodstream. This process takes place in the digestive tract and liver and depends on the: type of sugar, cooking food and dietary fiber (quantity) in the diet.
Foods with a low GI are slowly digested and long stays in the small intestine, hours after ingestion. Good sides are slow and continuous release of glucose that occurs during the performance of physical activity. For foods with a low GI sugar level in the blood is held stable while eating foods with a high GI will free glucose too quickly, which results in a tremendous increase in blood sugar.
THE IDEAL FOOD IS A FOOD WITH GLYCEMIC INDEX LESS THAN 45. FOOD WITH GLYCEMIC INDEX FROM 45 TO 60 IS IMPORTANT TO USE OCCASIONAL. FOOD WHOSE GLYCEMIC INDEX OVER 60 IS IMPORTANT TO USE RERELY.
Diabetics should avoid concentrated sugars (honey, juices, white sugar, sweets stored with sugar, cakes, muffins), because glycemic index of glucose is 100, white sugar index is 68. If your body need sugar replace with fruit, fruit has index 23.
The quantity of fruit a day that you enter , not only determine the glycemic (sweet index), also determine the amount of dietary fiber, vitamin and mineral composition, the amount of water fruit acids and total caloric impact of certain types of fruit. Legumes (beans, peas, beans) have a large glycemic and caloric effect, but they should eat, because it is healthy food and this food is rich with dietary fiber.
Learn compositions of foods, their caloric value, glycemic index and amount of dietary fiber. At first it may be difficult, but once you get the hang yourself it will be surprised success and ease way to control your blood sugar. With increasing intake of sugar and food with a high GI your body will need more frequent intake of sugar, so it is important to bring groceries with low GI so you will be full after meal, do not need more food and also you will not increased your body weight.