If your goal is a slender figure and you seriously intend to do fitness or at least visit the gym periodically, then, of course, you need to take note of what the diet of those who train should be. It is very important to give the body timely nutrition and drink in order to receive benefits from training. As they say, go in for fitness, be so kind as to follow the diet, or give up this idea.

What can you eat after a workout

Do not start exercising on an empty stomach. Meals should take place an hour before training and include, if possible, protein and carbohydrate foods. Carbohydrates are needed by the body to provide it with the energy it needs throughout the entire period of exercise.

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needed for stronger muscle function. The fact is that immediately after training, protein is actively synthesized in the muscles, for which amino acids are needed, which are precisely contained in protein products. As for fatty foods, in this case it has a negative meaning, because, in addition to heaviness in the stomach, it slows down the entire process of digestion, and, accordingly, the absorption of nutrients. Therefore, refrain from consuming fatty meats, oils and other fatty foods.

White poultry meat, lean beef cutlets, scrambled eggs, and protein shakes would be quite appropriate. The latter contribute to muscle building. Even if your goal is to remove fat from the thighs or get rid of the wrinkles on the stomach, proteins are still required, because their purpose is to build muscle mass, not body fat.

Water

During training, do not forget to drink water, because you may not notice how, along with the loss of moisture through sweat, you will show signs of dehydration: dry lips, dizziness, thirst, and other unpleasant sensations. With age, control over the state of the body through natural needs is becoming increasingly difficult to maintain. Therefore, even if you do not want to drink, during training you should do it so as not to harm the body.

Food after workout

You need to eat after a workout in the first twenty minutes, since at this time the muscles are actively working on protein synthesis (as we wrote above) and to build muscle mass it is very important to provide the body with building material.

Carbohydrate foods will also benefit: sweet foods (jam, mashed potatoes, fruits, etc.), pasta and other side dishes from cereals, from juices - grape is best. Cheese, milk, sour cream - on the one hand, protein products, but on the other - fatty. Therefore, if something from this list is with a low percentage of fat content. Fatty soups and main dishes, again, it is better not to eat.

If you do not follow these rules, then there will be no sense in training. Unless the fat-burning effect is not very large, besides, due to improper nutrition, there is a risk of returning everything to its previous level. Most often, fitness is still expected to build muscle mass and regulate metabolic processes in the body. But for this you need to strictly follow the mentioned nutritional scheme, taking into account the recommendations on the ratio of proteins and carbohydrates.

What not to use

Drinking tea and coffee immediately after a workout should be avoided, as the caffeine they contain inhibits protein synthesis. But half an hour before a workout, strong coffee is useful: it will help wake up energy, which is enough for the entire period of training. So paint your diet correctly, then you will get the maximum effect from physical activity.