Nutrition Secrets for Athletes before and after morning exercise | Maintaining and increasing muscle mass

if there is one thing that athletes must know, it's a way to eat. 

Athletes, especially in school and professional levels, are required to be very in tune with their bodies, spending years determining what method of nutrition works best, Whether you're a seasoned athlete or training to run your first 5k.

During exercise, the  body feels very tired, but eating before exercise, and after exercise can help provide us with the mandatory energy and relieve fatigue during exercise, whether thegoal of exercising is to scale back weight or build muscle .

by proper organization and arrangement of diet and activity during the day. Here are some general guidelines, which you'll be able to depend on in your daily routine. It forms the idea for achieving the healthiest results for you, you'll also meet with a professional dietitian who is an expert in sports nutrition .

Training within the early morning hours:

You come to life within the morning after a protracted fast during sleep, so your blood glucose levels are low.

Even if you stand up early and wish to train early within the morning, eat simple carbohydrates , like fresh or edible fruit, and a teaspoon of honey or jam before training.

If you wish to burn fat while exercising, you need to provide the body with available carbohydrates. These carbohydrates break down quickly and provides you energy for activity.

 

If you do not eat, know that you just are in danger of losing muscle mass, because during training sugar levels drop more, the body must provide sugar for the muscles, brain and heart and thus break down protein bases (which build muscle within the body). 

If the training is one and a half to 2 hours after rousing, you'll eat a slice of bread with honey or jam (preferably a “paste” containing carbohydrates) or an energy snack

After training: Immediately after training, eat a balanced meal that contains carbohydrates, like  whole wheat / rye with protein like cheese / eggs / tuna and vegetables. 

an alternative choice is cereal with milk or oatmeal porridge on a milk basis.

Afternoon training:

Many people prefer training after work, within the afternoon or evening.

 

Before training:

so as to succeed in training with high energy and high physical readiness, it's preferable to end lunch about three hours before the beginning of coaching. you ought to eat a meal consisting of carbohydrates, preferably complex carbohydrates, like pasta/rice/quinoa/bulgur, moreover as protein like meat/fish/tofu, together with vegetables. this can be the meal that needs time to decompose, a minimum of 3 hours.

Many people eat an enormous meal and train with the idea that training burns calories from the meal, and this can be wrong. At the time of coaching, the body diverts most of the blood flow to the muscles and heart. Food remains within the stomach and intestines (not a nice feeling for those that have faced this). Therefore, an oversized meal should be eaten after training, not before.

Training within the late evening hours:

Before training:

If the training is applied 2-3 hours after lunch you are doing not must eat, but if there are over three hours, you'll be able to eat fresh or dried fruits or a lightweight energy meal, not high in fiber, about 10 - quarter-hour Before training, to balance glucose levels within the body and permit maximum fat burning during training. This recommendation should be considered over and once again, because lunch changes, and everybody digests food at a unique speed.

 

Also, make certain to eat after training, whether or not the training transpire within the evening hours. Because sugar levels drop while training, the body is in an exceedingly state of stress. If we do not eat after training, sugar levels will remain low, therefore the body begins to interrupt down protein bases. it's recommended after training to eat large meals, because the food is directed to the muscles, and doesn't develop into fat (if we eat the proper amounts).

After training:

The recommended meal is whole wheat bread/rye (a source of complex carbohydrates), protein like eggs/tuna/cheese and vegetables. Since you'll have two cooked meals each day, dinner will be the identical as lunch.

Continuous training or two during the day:

If there are two exercises, like aerobic class / spinning / jogging, then lifting weights, you must eat the carbohydrates available when switching between the 2 exercises. Such carbohydrates are found in fresh or dried fruits or as an energy snack. This added sugar will facilitate your burn fat during the second workout.

In long workouts: for each hour of coaching, eat a carbohydrate meal, or alternatively drink a pint of the isotonic drink.

How much water should we drink?

You must weigh yourself before and after training, and therefore the weight gap is that the sum of the fluids you lost, that is, half a kilogram is that the difference between the exercises, you would like to drink half a liter of water.

As for drinks after exercise, they're no diminished than food, and thirst and fluid loss during training is harmful for many folks and might cause the following:

• nausea.
• Muscle spasm .
• Difficulty recovery.

Therefore, it's necessary to plan to drinking certain amounts of fluids after doing any style of exercise to exchange the lost body fluids.

by: Dr Asmaa Reda

Sources: