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PRE AND POST WORKOUT SNACK
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
- Oatmeal
- Sweet potato
- Quinoa – 12% of protein, 55% of complex carbohydrates
- Rice Cakes with Nut Butter
- Banana with Almond Butter
- Smoothie
- 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.
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BASAL METABOLISM
Why is it important to know what is the basal metabolism, what his value is for men and women, how you can calculate, and other useful information you will find below.
Basal metabolism calculates the minimum amount of energy needed to maintain basic life functions. This is what your organs expended in standby mode, or the energy that you need to sustain life. The liver is the largest consumer of energy in the rest (about 27%), and brain (19%), muscle (18%), heart (7%), lung (9%) and kidneys (10%). Expressed in calories, the average rate basal metabolic rate for adult men is about 1500 to 2000 kcal / day, and for women from 1200 to 1600 kcal / day. The reason for the difference lies in the smaller internal organs of women and less of muscle tissue (less total cell mass).
Your MBR you can calculate by the simplest formula: body weight (kg) x 20 kcal, for example. 80 kg x 20 kcal = 1600 kcal
Dominant factors affecting basal metabolism of the body size, age and gender. Besides the food intake affects the basal metabolic rate – starvation reduces basal metabolism by acting as a defense mechanism that the body defends and saves energy.
Physical activity also changes the value of the basal metabolic rate – after completion of the physical activity we can see an increase in metabolic rate. It was observed that after long activities (80 to 180 minutes) of moderate intensity comes to long-term increase in metabolism at rest that lasts 24 to 48 hours after training. It is well known that the metabolism at rest increased by 200 kcal / day in people who are regularly physically active compared to sedentary individuals.
If you know how much is your basal metabolism and you know that an average workout in the gym spend from 200 to 500 calories (depending on the duration and intensity of training), then you know to your daily calorie intake customize your order. If you intend to lose weight, calorie intake must be less than your total daily consumption (basal metabolism plus activity). Ideally, this deficit is about 500 kcal. Conversely, if you want to weight, eat 500 calories more than what your daily spending.
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FATS
Fats are primarily energy matter which is entered through diet using foods of plant and animal origin. They are the bearers of vitamins A, D, E and K, are also constitutive role because constitute 2% of each cell. Fat with sugar constitute the cheapest source of energy, because 1g fat is burning 9 kcal (twice the amount of protein and carbohydrates).
Fatty acids can be classified as saturated and unsaturated.
The first type are saturated fats, which are mainly found in meat, eggs, dairy products, including butter, cheese … much better and healthier type of diet are unsaturated fats. These are healthy fats and are divided into two groups: monounsaturated and polyunsaturated.
Monounsaturated fats are found in olive oil, walnuts, canola oil …
Polyunsaturated fats are found in some vegetable oils and fish oil. These are:
a) Omega 6 linoleic acid. The role of the LOOK of the proper growth of the organism, has them in sunflower, corn and sesame oil.
b) Omega 3 linoleic acid. The role is reflected in the structure and function of cell membranes. There is oil from flax seeds, pumpkin seeds, and fish oil: salmon, tuna, sardines, herring, mackerel. It can not be created in the body, but must be entered by food. A derivative of omega-3 plays an important role in brain development and function of vision.
Omega 3 fats are especially important because it raises levels of good HDL cholesterol and reduce levels of bad LDL, and are also important for brain development. Act favorably on the health of the heart and blood vessels, and intake of fish two to four times a week and regular use of olive oil contribute to reducing the risk of cardiovascular disease.
It is recommended that the ratio of saturated and unsaturated fats in the diet is 10: 30%
Fat containing phosphorus called phospholipids. They are added to foods as an additive, usually in margarine, chocolate, frozen sweets. Since cholesterol is the most important that are more than 90% located in the membrane of cells and is required for synthesis of vitamin D in the skin, and then to the synthesis of certain hormones (estrogen and testosterone). Drugs such as steroids anabolics belong to the group of sterols (used in sports to increase muscle mass and strength but they are very dangerous because it can damage the liver).
The overall fat intake should cover less than 30% of daily energy needs. The origin should be primarily from grains, fruits and vegetables, which are rich in fiber and micronutrients. A person with abnormal lipid whose cholesterol levels remain increased must apply the reduction of daily fat intake to only 20% and 7% saturated.
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