Nutrition in bodybuilding after exercise
After training in the next 20-30 minutes, you need to take food that is rich in carbohydrates and proteins. This is the only case when it is allowed to eat with fast carbohydrates – carbohydrates, with the so-called high glycemic index. This period of time in the bodybuilding organism physicians are called after-training, when a protein-carbohydrate (or anabolic) window is open. Therefore, nutrition after training is necessary to activate growth and restore muscles, since all nutrients are included in the anabolic processes of the body.
The use of carbohydrates after exercise
It is most expedient to take carbohydrates in an easily accessible form from simple sources. You need to achieve an increase in the level of insulin in the blood, and this hormone has anti-catabolic and anabolic properties. Carbohydrates are vital after training to replenish the energy spent, and if the body can not get them in sufficient quantity, then the process of tissue destruction can begin. This is due to catabolic processes that occur after severe stress.
The required amount of carbohydrates after training is 60-100
Suitable carbohydrate products
- Potatoes (yellow, sweet)
- Bread and bakery products
- Sweet juices
- Macaroni from soft wheat varieties
- Honey and sweet confectionery (in moderation)
- White rice
After heavy training it is recommended to drink protein shakes with a fast protein. As an alternative, a portion of the geyner, which along with the protein is also a source of carbohydrates, is also suitable. With their help, you can increase the rate of synthesis of new proteins in muscles in 3 times a minimum. Proteins, in addition, have a pronounced restorative effect on muscle tissue and increase the secretion of insulin.
The required amount of protein after exercise is approximately 20-30
A fairly large number of physicians believe that the information that after the training an anabolic window opens, and at this time the protein goes to build muscle, is just a myth that is useful to protein manufacturers of protein cocktails.
In fact, the course of the recovery process is said to start with the elimination of oxygen debt and, in the first place, the energy homeostasis of muscles that is disturbed during the intensified exercises is restored. So during the first time, minutes and hours after training, the body wants to restore the level of ATP in the cells and macroergic phosphates. This is due to oxidative processes. Also, in the first two days after the bodybuilding session, the reverse synthesis of glycogen in the liver and muscles occurs, which also affects the energy potential of the organism as a whole, increasing it. And until the body completely regains the level of ATP in the muscles, the process of protein synthesis (anabolism) will not begin. And, consequently, the increased need of muscles in plastic materials (in particular, in the protein) will not appear earlier than 1-2 days after training. As a result, the inclusion in the diet of proteins and carbohydrates will benefit unless your seller has cocktails and supplements.
There are studies that disprove this alternative opinion. See the figure below.
It is not necessary to eat fatty foods after training, since fats have the property of inhibiting the absorption of carbohydrates and proteins.
During the first 1-2 hours after the end of the exercise, it will be correct to exclude all products containing caffeine, as well as stimulants of any kind: be it tea, coffee, cocoa, chocolate, etc. Caffeine affects the work of insulin and, therefore, prevents the loading of glycogen in the liver and muscles.
How to eat at the end of training with losing weight
If you pursue a different goal, namely reducing fat mass, then the tactic of nutrition for you will be radically different. Do not eat during the first hours after classes in the gym. This behavior will be most literate, as energy is supplied with food, eliminating the need to expend their own fats. After training in the blood, there are many fat molecules released from fat cells, and, at the same time, activated metabolic processes that destroy free fats for a long time. The food, following the training, will return all free fats to the tissues, and will also start using the food energy.
Is it possible to eat right after exercise (after 3-5 min)? Thank you in advance.