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Proper and proper nutrition is essential for weight training! In this article, we will introduce what to eat before, during and after heavy training.
What should you eat before retraining?
It is necessary and indispensable to eat something before training, because this will provide the body with some carbohydrates and protein to provide energy consumption during training.
The ideal pre-training supplement time should be 60-90 minutes before exercise. Of course, this advice may not apply to everyone, as it will depend on whether you can tolerate the feeling of food in your stomach while exercising.
Some people even have to eat 3-4 hours before training. The pre-workout meal should contain 30-40g of carbohydrates and protein at the same time. Examples of such meal combinations include a large banana with a cup of cheese or two slices of whole wheat toast with a whole egg. In addition, remember to add some healthy fats, such as avocado or nuts, to balance nutrients; but if you can only eat 15-30 minutes before training, it is recommended to reduce the amount to 10-20g of carbohydrates A snack of compounds and proteins will do.
Snack or meal before training can not only bring you the energy you need during training, but also affect your muscle recovery ability. Consuming a small amount of protein before weight training will aid in the efficiency of protein absorption and synthesis during muscle recovery.
What should you eat during retraining?
Strength training is different from long endurance training, so you don't need to supplement with food or snacks; but if your training time exceeds 60 minutes, you should consider drinking water.
Carbohydrate drinks, alone or in combination with protein during strength exercises, can increase glycogen stores in muscle tissue and help the body more efficiently complete high-intensity training. In this regard, if your weight training program is expected to train at a reasonably high intensity for more than 60 minutes, you should supplement about 14 ounces (about 414ml) of sports drinks every 30 minutes, and the drinks must contain about 7% or 25g If the weather is too hot, you can add some water but not too much; remember that proper water supplement will not only keep blood sugar stable, but also slow down the consumption of muscle glycogen and make muscles perform better.
What should you eat after retraining?
When it comes to eating after weight training, the most commonly discussed issue is timing. Some studies have shown that drinking high protein for 30 minutes after exercise can repair muscles, but some studies have pointed out that supplementation within 3 hours after exercise training can complete the maximum muscle synthesis time. In fact, more studies have shown that as long as the daily total nutrient allocation target and calorie requirements are met, the timing of supplementation becomes less important.
Nutrient supplementation after weight training is as follows:
1. Carbohydrates: 50-100g can be supplemented immediately after weight training.
2. Water: Try to add enough water within 60 minutes after training. You can measure your weight before and after training to know the weight of water you lost, or observe whether your urine remains transparent or light yellow .
3. Protein: During or about 30 minutes after training, you can moderately consume about 10-20 grams of protein.
The most popular supplement after training is chocolate milk, because most chocolate milk contains 8-16 grams of protein and 26-50 grams of carbohydrates, of course, you can also eat a banana with a tablespoon of peanut butter Or chicken breast on whole wheat toast.
Before, during and after weight training correspond to different dietary strategies. Eat well to exercise well. If you want to know how many calories you are burning while exercising, you might as well use the BP Smartwatch.