Food is fuel, and if you are an athlete, you will need good fuel for your body. Approximately the same as cars require gas to run, and BMW – premium oil.
But who ask about the secrets of nutrition, if not basketball players. Two-meter guys who rush around the site without interruption and spend energy in martial arts. Therefore, catch the advice of Steve Hess, Denver Nuggets coach who has worked with the team for over 20 years. “A balanced and healthy diet before and after exercise will improve athlete’s performance, speed recovery, and facilitate recovery,” says Hess.
Purpose: You are invited to eat products that provide enough energy, moisturize the skin, and reduce the level of stress that falls on a long-suffering stomach. You can, of course, moisturize the skin with a cucumber mask, and soothe the stomach with “Oat bran,Cinnamon,Avocado“.
What and how to eat: Chicken, with which they tore off the skin, and pulled out the bones. Sounds scary, but not without that. Grilled chicken breasts with a side dish of brown rice are best. And then the fruit. Chicken – the basis of all sports diets. It contains a lot of protein to keep you fit. But not so much that your stomach twisted in painful attempts. Brown rice is a complex of carbohydrates with a low glycemic index and the main source of energy, which will be destroyed gradually during a workout (this is what becomes for dead lifts). Fruits are a super moisturizer that, among other things, delivers a loading dose of sugar, vitamins, antioxidants and minerals to the body.
The carbohydrate-protein-fruit trio is an ideal pre-training complex. But the full effect can be achieved only if there are quality products. Alas, but most often they cost a lot of money. Whole grain bread (a source of nutritive carbohydrates for long-lasting energy), almond butter (enough protein to suppress hunger with a lower content of saturated fat than any other butter), and organic fruit jams without added sugar are expensive but useful.
Categorically it is impossible: chicken wings, french fries, hamburgers – all this needs to be thrown away. Fried foods cause poor digestion, stomach pain, decreased alertness, and also contribute to inflammation.
Purpose: after all the energy has flowed out of you, like the Voronezh sewage during flooding, you need to urgently recuperate. Therefore, we need food that contributes to the restoration of soft tissues and the whole organism, and reduces inflammation of the whole body. And during the first half an hour, for a more effective recovery, it would be nice to consume amino acids inside, because the metabolism should be kept normal.
What and how we eat: salmon (grilled, not fried in butter and breaded with bread crumbs), steamed dark green vegetables. Salmon is an epic source of protein that nourishes the body with essential fats for optimal recovery after a workout. Dark green vegetables, such as: broccoli, cabbage, Chinese cabbage, spinach – superfoods. They are full of vitamins, calcium, beta-carotene, iron, potassium and protein. All these components allow you to optimally restore and restore the body. Eat them raw, in the form of a salad, or cook for a couple, and season with olive oil.
You can grab a protein shake, which contains 38 grams of protein and 20 grams of carbohydrates (plus it tastes like a chocolate milkshake, so everyone wins).
Absolutely not: again, stay away from pizza, chicken wings, and everything fried. Desserts and sugar – should also be avoided. Of course, they can generate a quick burst of energy, but it is too fleeting. If you do not want to destroy the fruits of many hours of training in the gym, think about what you eat.
And no matter how sad it was for us to say this, but … we must give up alcohol. In fact, it destroys everything that was immeasurably worked out in the gym. First, the quality of sleep decreases dramatically. What you cut down does not mean that it is good for the body. Well, about the effect on muscle resynthesis and an increase in the overall inflammation of the body was said, retold hundreds of times.