When you can not eat before a workout, and when, on the contrary, you should eat, what is the best breakfast for an effective workout and why it is not so important what exactly you ate before playing sports - we found out all this from personal trainer and fitness expert of The Challenger Ivan Krasavin.
- Many are comfortable doing cardio on an empty stomach. During the day after exercising on an empty stomach, the calories burned will be oxidized from fat. But carrying out strength training on an empty stomach is not a good idea: there may not be enough glycogen in the liver and muscles for the desired training intensity. During a power load, the body oxidizes glycogen, i.
e. carbohydrates. Breakfast before weight training should be carbohydrate, so that you have enough energy.
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There is a big difference between the two hours of yoga and two hours of hard weight training.
Yoga is a load with a low intensity, which is also associated with breathing, so you should not eat right before class. The more intense your workout, the more glucose your body needs. Before training in the gym, it is optimal to eat carbohydrate and protein foods in 1.5-2 hours to maintain the level of amino acids in the blood. And between the start of a crossfit session and the last meal, up to four hours should pass - in this type of training the whole body is fully involved, and the stomach should be empty.
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I am for rationality of nutrition and for that so that with every meal, all biologically active substances - proteins, fats, carbohydrates, vitamins and minerals - enter the body. Eating before exercise is no exception. There is a misconception that fat burns during cardio - this is not so. During cardiac loading, glycogen from the liver is used, which is enough for 45-60 minutes.
Fats are consumed very economically by the body, mainly during rest, sleep and quiet activity. Therefore, what you eat before training does not particularly affect this process. To maintain shape, it is not so important what exactly you ate before playing sports - the total calorie content per day is more important. It depends on the daily calorie content of the diet and motor activity how much fat is burned in the body and whether it is burned at all.
There are many factors that affect what will be the meal after a workout. The nutrition of a cyclist who uses only one muscle group all week and a bodybuilder who pumps different muscle groups during the same time will vary. The main emphasis after training should be placed on proteins - by training we create a stressful situation for the muscles, and myofibrils are destroyed (organelles of cells that serve to reduce muscle fibers. - Approx. Ed.
).How much we build them in return for the lost depends on the amount of amino acids in our blood. Carbohydrates are important after cyclic sports, but the carbohydrate window is another misconception. Glycogen is not restored so quickly.