Eutrophy Before, After And During Physical Activities
Lately all speak about necessity of physical activity for maintenance of health and treatment of many chronic diseases. It is possible to hear about it on the TV, from the doctor, from magazines, newspapers, and simply having gone out of doors in the morning or it is not difficult to notice making the day walking or jog in the evening.
Eutrophy before physical activities is not less important than the fact of physical activity. The success of burning of fats, improvement of a metabolism or construction of muscles during physical exercises in many respects depends on that as when you ate before training. And to starve before training or after is not only useful but also it is harmful.
Before training
If you are going to rise before and before work to make a small gymnastics, walk or jog, usually there is no time to acquire a high-grade dense breakfast, but it is necessary to eat something. It is important to remember that whatever there was a purpose of morning playing sports: weight reduction, sugar normalisation in blood at diabetics, construction of muscles, simply walk for a mood raising, without a breakfast an organism after 8-10 hour posts cannot simply take from training o desired result. Passing a breakfast your organism will burn during training of much less calories than if you didn`t have breakfast.
The breakfast can consist of fruit, dried fruits or a yoghurt glass not later than for 20 – 30 minutes before training. Going in for sports in second half of day it is recommended to have dinner approximately for one and a half hour before training. The dinner can consist of salad and a sandwich with egg, meat. After more dense dinner it is recommended to wait about 3 hours before to be engaged in physical activity.
Food intake before playing sports should include difficult carbohydrates such as: the integral, grain or rye bread, different kinds of cereals, vermicelli or a potato in a combination to fiber such as: meat, fish, dairy products, eggs and is final vegetables.
It is desirable to refuse the use before training of high-calorific meal with the big maintenance of sugar. Such meal is quickly acquired, but glucose being in it too quickly raises sugar level in blood and then sugar level also quickly falls, leaving a hunger and weariness acute sense.
During training
During trainings it is recommended to drink water or unsweetened tea. It is necessary to drink. On last researches water enough stimulates a normal metabolism in an organism. Observing a correct diet, burning of fats during training will be optimum.
After training
That you eat after training is not less important. It is excessive to say that if on the way home from an exercise room or evening walk you buy a portion of ice-cream containing a fat considerable quantity all your efforts practically are brought at once to nothing. The metabolism remains 1-2 hours raised later after training, muscles simply demand some fuel.
After training in an organism is opened so-called training (anabolic) window for consumption of fibers and carbohydrates (but not fats). Everything that will be eaten during this period will go on restoration of muscles and growth of muscular weight. Having accepted correct food after physical exercises you will help an organism to save up muscular weight instead of the fatty.
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