7 foods that all fitness instructors eat after a workout

Often we eat poorly because we lack certain information. But if you decide to exercise and are trying to take care of your health, pay attention to what you eat after your workout .

You need to know that there are foods that are not recommended to be consumed after exercise. And there are those that, on the contrary, will increase the effectiveness of classes.

Is it possible to eat eggs before and after training?

The main goals of going to the gym are to lose weight or gain muscle mass. The composition and characteristics of food intake are determined in accordance with the type of training and the desired result. However, there are general rules that must be followed when following a sports nutrition regimen.

• To work effectively and get results before training, you need to eat complex carbohydrates and proteins.
• It is advisable to eat food no later than 2 hours before going to the gym.
• Fatty and heavy foods before training are excluded.

Eggs are a source of high-quality protein, which is essential for maintaining strength and muscle growth. Before training, it is better to eat an egg white omelet: this is a light food that will give you a boost of energy and will not leave a heaviness in your stomach.

Immediately after playing sports, it is better not to eat for an hour: during this time, the body is working intensively - actively burning fat and growing muscles. However, due to intense physical activity, the body needs to replenish energy through protein-rich foods. This means that an hour after training, eating eggs is not only possible, but also necessary. Quantity – no more than 2-3 pieces.

In what form is it better to use the product? The ideal option is to cook boiled eggs after training, but you can make an omelet or fry eggs with a little vegetable oil.

Attention!

Many fitness trainers recommend training on an empty stomach: physical activity slows down digestion. In addition, if you eat immediately before exercise, your endurance will decrease during exercise and heartburn may occur.

Milk chocolate

Milk chocolate does not satisfy hunger. / Photo: irecommend.ru

Despite the fact that milk chocolate saturates the body with energy, guarantees a surge of strength and improves mood, the delicacy contains a lot of sugar and, accordingly, calories. Just a few shares of chocolate - and you can forget that the workout brought at least some result. In addition, dessert is not able to satisfy your hunger - half an hour after a snack you will want to eat again. And after a few weeks of regular consumption of chocolate, you will notice fat on your stomach and thighs.

With dark chocolate, which contains at least 70% cocoa, the situation is a little different. It contains beneficial antioxidants that fight free radicals and have an anti-inflammatory effect. Therefore, it can be consumed after training in small quantities. But remember: chocolate should not serve as the main meal - a few pieces can be eaten, for example, after cottage cheese.

Benefits of eggs

What has earned such a simple and familiar product - an egg - such a respectful attitude from fitness and bodybuilding specialists? The fact is that this product has the highest biological value, equal to one. This means that the egg contains all the nutrients and amino acids necessary for the human body to function.

Benefits of Eating Eggs for Sports Nutrition

Eggs are one of the best post-workout foods. The benefits to the body from consuming them are impressive:

• well absorbed by the body - 98%;
• have a protein to carbohydrate ratio of approximately 10:1, which helps build lean muscle mass;
• have a high level of polyunsaturated fatty acids, which promote cell growth and regulate hormonal balance;
• contain lecithin - a component of nerve fibers and the brain, a powerful hepatoprotector;
• the presence of vitamin D and phosphorus helps strengthen bone tissue;
• lutein and zeaxanthin, which are found in the yolk, prevent eye diseases;
• contain cholesterol, which is involved in the synthesis of testosterone.

Important!

The opinion that athletes should eat only protein after training, since the yolk contains fats, is erroneous. In fact, in addition to fat, the yolk contains most of the vitamins and other nutrients, and saturated fats, which are harmful to the body, contain only 1.6 g (only 2% is absorbed!)

Sweet soda

Sweet soda contains a lot of sugar.

Thirst after exercise is completely normal, as during exercise you sweat and dehydrate your body. The most important thing is not to try to quench your thirst with soda, bottled tea or sweet soda. They contain large amounts of sugar, which slows down metabolism. If you're working out at the gym to lose weight, drinking soda will ruin all your efforts.

It is better to drink clean water during and after training. Another option is special sports drinks that contain electrolytes. They should be used if you exercise for several hours without a break and, accordingly, lose a lot of fluid through sweat. It will also be useful to drink natural orange juice with pulp. It contains vitamin C, which is a powerful antioxidant. Additionally, juice contains more potassium than many sports drinks.

Harm and contraindications of eggs

Despite the important role of eggs in our diet, this product can be harmful to the body under certain conditions. What are the negative effects of this product?

• With excessive consumption of eggs, the liver suffers, harmful cholesterol accumulates in the body, which contributes to the development of atherosclerosis.
• An egg that is not thermally treated can cause a serious illness - salmonellosis.
• To ensure survival, chickens kept in poor conditions are given antibiotics in their feed, which are then laid in their eggs. This reduces a person’s immunity and susceptibility to drugs.
• Poor quality chicken feed contributes to the accumulation of nitrates in eggs, which have a negative effect on the human body.
• Egg is a product that often causes allergies.

It is not recommended for allergy sufferers to eat eggs. People with diabetes, cholecystitis, obesity, or high cholesterol should significantly limit their consumption of the product and include it in their diet only on the recommendation of a doctor.

How many eggs can you eat per day?

If a person is healthy, you can even eat eggs, but you need to do it correctly, focusing on the norms recommended by nutritionists for various categories of people. An adult can eat 1-2 eggs a day with breaks without harm to health (no more than 7-8 eggs per week). An athlete needs much more: great physical activity contributes to intensive digestion of food.

The rate of consumption of eggs by people involved in sports depends on the specifics of the diet, age, body weight, and type of activity. The average daily norm is 3-5 eggs. To build muscle mass, a bodybuilder needs to eat up to 10 pieces a day. During drying, you need to limit yourself to protein only - no more than 20 g (1 protein) daily.

Processed and high-calorie cheeses

Processed and some hard cheeses contain a lot of fat. / Photo: thecheese.ru

Eating dairy products after exercise is very beneficial, but not all of them can be eaten after exercise. For example, high-calorie cheeses, as well as processed cheeses, are included in the list of prohibited “milk”, as they are very difficult for the stomach. Without fear, you can eat Gaudette (7% fat), Chechil (5-10%), Ricotta (13%), as well as light cheese or Feta (5-15%).

Is it possible to drink raw eggs?

Many athletes prefer to include raw eggs in their meals. On the one hand, this is reasonable: thermally untreated eggs are digested more slowly, which means more calories are burned, and moreover, raw eggs retain all the nutrients in their entirety. However, it is recommended to drink raw eggs only if you are confident in their quality and manufacturer. Otherwise, this may result in salmonellosis. In addition, boiled protein is completely absorbed, while raw protein is only half absorbed.

Bottom line

You will be much more effective at building muscle and losing fat if you focus on protein foods. Don't forget that the average person can absorb about 30 grams of protein at a time , and the excess will be ignored by the body or processed into fat tissue. If your goal is weight loss , refrain from eating for 2 hours after the gym, then the body will try to restore energy from its own reserves, the only exception being BCAA or protein.

How did you decide what to eat after training? Leave your opinions in the comments!

strongandslim.ru

Among athletes who engage in strength sports, there is an opinion that drinking raw eggs is very useful for muscle growth. This idea is also found among wrestlers and boxers; some athletes think that if you drink raw eggs before or after training, this will help you get results faster and improve muscle growth. For some reason, people think that there is some kind of secret in raw eggs...

BOILED EGG WHITES ARE ABSOLUTED BETTER You will be surprised, but the protein from boiled eggs is absorbed better than from raw eggs, this is an established fact. Raw eggs contain substances that impede the breakdown and absorption of proteins. On the contrary, moderate heat treatment makes proteins more accessible for digestion. In addition, raw eggs, just like raw meat, are better to be cooked and heat treated in some way, because there is a risk of getting some kind of infection. Therefore, if your goal is to get valuable egg whites for muscle growth, then it is better to eat boiled eggs, it is healthier and safer. Moreover, the eggs are boiled for only a few minutes and all the useful elements are preserved in them. Of course, if you are sure that the product is pure, then you can drink eggs raw, for example, in making cocktails or desserts. There is nothing wrong with raw eggs; they will also gradually digest and you will get a portion of healthy protein. But nutritionally, there are no magical benefits to eating raw eggs.

YOU SHOULD NOT BELIEVE EVERYTHING THAT THEY SHOW IN THE MOVIE. I think that the idea about raw eggs came to the people after one good old movie. You've probably watched the movie Rocky, where Sylvester Stallone plays the main role... I myself love this movie very much and have watched all parts many times. This film shows how boxer Rocky gets up very early, drinks a glass of raw eggs, then immediately runs a cross-country race and trains very intensely, as a result he defeats his opponents. But we must not forget that this is a film, it is just a beautiful image, and real life is different from the film, just as a real boxing match is different from the movie. In movies, they generally do a lot of things that contradict the laws of physics, but sometimes it looks beautiful))

In fact, drinking raw eggs before running (like Rocky did in the movie) is completely stupid. First, to run well and train intensely, your stomach must be empty. You need to eat an hour and a half to two hours before running, otherwise with a full stomach you will barely trudge along the distance. Try running at least once immediately after eating and you will understand everything yourself without explanation. Any professional athlete or coach knows that you shouldn’t eat right before a run; this would never even occur to anyone. The training of boxers and wrestlers is also very active and intense; if you drink a glass of raw eggs and immediately start training, you will most likely just vomit. A professional fighter will never overeat right before a workout, because that’s stupid.

Secondly, eggs are a protein food, taking pure proteins right before training is a double mistake. Proteins take a very long time to digest, so if you eat too much pure protein, they will sit in your stomach for a long time and prevent you from exercising normally. In addition, the body spends a lot of energy on digesting proteins and your physical performance during training will be worse; it will not be easier for you, but harder. During training, the main thing is energy, that is, carbohydrates, so one and a half to two hours before the load you need to eat carbohydrate foods that are well absorbed, for example, oatmeal, rice, buckwheat, then you will have a lot of energy for strength work. It is useful to eat proteins after a workout along with carbohydrates, so that they go towards muscle recovery and growth, or well before the workout, so that they have time to be digested and absorbed.

EGG WHITE IS VERY USEFUL FOR MUSCLE RECOVERY AND GROWTH Egg white is a dietary, very valuable and very nutritious protein for muscles, in which there is nothing superfluous. Therefore, I definitely recommend that athletes consume egg whites every day. If you are building muscle mass, then you can eat a few egg yolks because they are full of vitamins and nutrients. For those who want to lose weight, it is advisable to consume only egg whites or a maximum of one yolk, because the yolks contain excess fat. Besides eggs, there are many other protein foods that are very beneficial for muscle growth. Read more about this in the article “Diet for gaining muscle mass.” To achieve results, I recommend the right TRAINING PROGRAMS

While I was writing this article I remembered many beautiful moments from the movie “ROCKY.” I’ll go watch my favorite first three parts again...

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Is it possible to eat eggs while losing weight?

Eggs are not only one of the healthiest foods, but also the best ones for weight loss. This feature is explained by their special properties.

1. A small amount of calories (about 78 in one egg) corresponds to the main principle of weight loss - reducing the calorie content of food consumed.
2. High protein content gives you a feeling of fullness: you want to eat less.
3. Egg whites are rich in amino acids that stimulate metabolism, which is very important for the weight loss process.
4. Eggs have a “thermogenic effect”: they contain a lot of protein, it takes a lot of energy to break it down, and as a result, calories are actively burned.

On a note.

The best time to eat eggs is morning. Scientists have proven that if a person eats an egg for breakfast, he consumes fewer calories throughout the day than when he eats, for example, a croissant with the same energy value!

Convenience foods and fast food

Store-bought cutlets and burgers contain a lot of calories

A hot dog, hamburger, french fries and other food offered by fast food restaurants will saturate the body and bring a large supply of energy, however, at the same time, it will negate all the benefits of the workout - the calories spent will return instantly. And it’s not just the high calorie content of fast food – it contains a lot of fats, which complicate the functioning of the digestive system and slow down metabolism. As a result, you will accumulate fat instead of losing extra pounds and making your body slim and fit.

How to choose the right eggs?

High-quality chicken eggs must have a clean shell of a uniform structure, without cracks, and be consistent in weight and size. The category is marked on the shell:

• “D” – dietary egg, with a shelf life of no more than 7 days;
• “C” – table food, can be stored for up to 25 days.

The next marking sign is the type of egg, depending on its weight. An egg of the highest category “B” weighs 75g or more; selected “O” – from 65 to 75g; Next comes the 1st category egg (55-65g); 2 (45-55g); 3 – from 35 to 45g. For those wishing to lose weight, it is important to know that the larger the egg, the higher its calorie content. In the selected variety, for example, there are 85 units.

The most important indicator of egg quality is their freshness. There are several ways to determine this parameter.

1. Bring the egg to your ear and shake: the stale one creates a gurgling sound.
2. Pay attention to the shell - a fresh egg has a matte finish, but a stale egg can be glossy.
3. The most common way is to immerse the product in water. A completely “drowned” egg is no more than three days old, and one floating on the surface is more than a week old.
4. The white of a fresh broken egg does not spread, has a uniform structure and light color.

Some manufacturers enrich food with special mixtures to increase the content of microelements in eggs - for example, iodine or selenium. Then there are special symbols on the packaging.

In what form is it best to eat eggs?

As already noted, many athletes prefer to drink raw eggs. But it’s better to boil or fry them: this way the protein necessary for muscle growth is better absorbed, and the chance of getting a “bonus” in the form of salmonellosis is minimized. You need to cook the eggs for at least 7-8 minutes so that the yolk is completely cooked and hard. The best option is hard-boiled eggs: frying requires fat, which will increase the amount of calories and cholesterol.

How to cook eggs correctly?

The traditional way to hard-boil an egg is to place the egg in boiling salted water and cook for 8 minutes from the moment it boils. Experienced chefs give another piece of advice: cook eggs at low temperatures. To do this, place the egg in cold salted water, bring to a boil, then reduce the heat and cook for 12-15 minutes. With this method of preparation, the water temperature does not exceed 85 C. As a result, the yolk has a pleasant dense consistency, without a “rubbery” effect, and the white is smooth and homogeneous.

Salt is added at the rate of 2 tbsp. spoons per liter of water. This is necessary not only to prevent the egg from cracking, but also to speed up the coagulation of the protein.