Before talking about any topic, it is necessary to point out that the amount of fuel in your body as an athlete with your other friends and companions is quite Is different. This amount of fuel depends on how much you sweat during exercise. But achieving the ideal weight and dream body requires planning regular sessions. While exercising is not just about having a beautiful body, these seemingly simple exercises will also improve your heart and immune system, improve your self-confidence, and keep you mentally healthy. Because exercising reduces stress and restores calm. But you should know that a meal After a daily workout is also very important.
However, exercising is only part of living a Healthy life. Nutrition is another dimension that should never be forgotten. In this text from BingMag Meg, we intend to introduce you to foods that help you not only as a woman but also as a mother to have a beautiful body, as well as enough physical strength to take care of the house and children, so with us Stay tuned.
Muscle building with post-workout refueling
Ginger Haltin Seattle-based nutritionist Ginger Hultin says: "Burning and eating After a good daily workout helps maintain lean body mass (ie muscle) and protects the body during short-term stress. In fact, if you do not want your body to lose weight and build muscle properly, do not forget to plan a proper post-workout meal. h2>
Haltin recommends eating a combination of protein, fiber or complex carbohydrates and some unsaturated fats that Create a feeling of satiety in you and also help the circulatory system. The feeling of satiety created by these compounds means that you do not go for high-calorie foods and return all the calories you have burned.
He explains: "While carbohydrates usually need to be consumed before exercise, Protein-rich foods are key to your fitness routine. Of course, keep in mind that you should not eliminate all carbohydrates and fats from your diet. Because some carbohydrates and fats are complex that can ensure the health of your body. "Depending on your goals, it is enough to choose the ideal combination of fats, carbohydrates and proteins and include them in your diet according to the amount of calories you should receive per day."
How much fuel do they need?
As a general rule, Haltin recommends that between Eat 30 to 60 grams of carbs and 10 to 30 grams of protein, which vary depending on the type of Exercise you do. Ideally, according to Haltin, with this amount of calories and fuel, you can Exercise for about 30 to 45 minutes.
When it comes to fat, some people think that you need to burn fat. Eliminate it from your diet altogether. While Haltin believes that a small amount of fat helps us feel full sooner, and this prevents us from consuming more food and snacks. Fats are not only found in oils but also nuts such as peanuts and hazelnuts, dairy products, soy, animal products such as meat and eggs are rich sources of fats that can help keep your body Healthy and your muscles healthy.
In what proportion should the ingredients be included in the meal After daily exercise?
The diet varies depending on the type of Exercise and your goals. In fact, it is your body volume and your goal of exercising that determine what you Eat After exercise. If you want to have a fully personalized diet, it is best to consult a nutritionist. A nutritionist will carefully plan your diet for your goals by carefully examining your body. 15 to 20 are standard numbers for protein. But if you do aerobics or cardio, it is better to increase these compounds a little. For example, 40 grams of carbohydrates and 20 grams of protein is a good combination After heavy workouts. Weight training is an unforgettable option, be sure to think of heavier combinations. For example, for female weightlifters, 60 grams of carbohydrates and 30 grams of protein is a good option. Do not forget that no one can achieve their ultimate goal of an ideal body by doing heavy Exercise without proper nutrition. So never eliminate carbs.
After light activities
After walking or light activities like yoga, you may feel that you do not need nutrition and even that feeling in you. It is better to tolerate and do not Eat any food. But from Haltin's point of view, even if you do not feel hungry After light workouts, never forget a few. For example, be sure to drink plenty of water After exercise. It is true that you do not feel as hungry and weak as weightlifting, but for muscle building it is recommended to consume 10 to 20 grams of carbohydrates and 5 to 10 grams of protein.
The goal of exercising along with freshness, to achieve an ideal body Is. The ideal body is an achievable goal if you combine your workouts with a proper meal.
Our suggestions for a post-workout snack6.jpg ">
Our recommended foods are generally the ideal combination of nutrients to help you regain energy and recover After a sweating session.
1. A bowl of yogurt is the ideal choice
Try Greek yogurt for gut health as well as lower sugar intake And choose no sweets. Of course, to be sure to add carbohydrates and proteins to your meal, you can also add berries and oilseeds such as almonds to your yogurt dish.
2. An energy yogurt smoothie is a good option After strenuous exercise.
to make a yogurt Energize Use a cup of yogurt mixed with avocado or vegetables like spinach. If you like a little sweets, a spoonful of honey can turn this combination into a pleasant one. Avocados contain fiber, electrolytes and fats that will increase your energy levels many times over.
3. Childhood nostalgic sandwiches bring an energetic era
This option is not just enough It fuels the muscles, but also makes you feel nostalgic and relaxed. "Use whole-grain breads and sugar-free jams, because complex carbohydrates provide a slower process to replenish glycogen stores," says Haltin. "Peanut butter (or almond butter or any other type of nut butter) also contains protein along with some unsaturated fat," he says. This seemingly simple sandwich restores energy expended and prevents muscle wasting.
If you have a lot of Exercise and you want to increase your protein intake between meals, we suggest a sliced piece of bread. Choose the palm of your hand and prepare a pleasant evening meal with a boiled egg. If you are interested in oilseeds, sunflower seeds are also a great option.
4. Granola mix is very popular among athletes these days
"Mix granola or Try making granola bar with nuts and oilseeds, which are a source of plant protein and heart-healthy fats. In addition, these compounds contain high-fiber carbohydrates that play a key role in the fight against female cancers such as breast and ovarian cancers. Choose any nut or oilseed you like as your snack base, and then, for example, unsweetened dried fruits like apples or bananas, dark chocolate chips, pumpkin seeds, whole oats. Add popcorn or unsweetened chopped coconut. You can use low-fat yogurt or cheese to add protein.
5. Be sure to include protein shake in your list
Or lifting heavy weights, you can not get enough protein from food sources alone. At this stage, it is better to use powders and supplements that can provide the protein you need. Protein Chic is a combination of a protein powder with the fruits and vegetables you like. Not only is it delicious but the energy you get from it helps you get on with the rest of the day easily. As a woman, you need a lot of energy because the focus of the house is on your well-being.
Brand is a very important parameter in choosing the type of powder you want to use. Try to consult with those who have enough experience in this field. It is recommended that you do not look for sweet and savory options. Because the process of sweetening and flavoring this product reduces the quality. While carefully examining its ingredients. This is because some products are so fortified that you will not need any other supplements.
If you use unsweetened or tasteless samples, you can use a variety of vegetables, fruits, nuts, oilseeds Taste the butter of nuts and avocados.
6. Do not forget the bowl of vegetable protein with the composition of cereals
Haltin notes that about 20 grams of protein There is one cup of tofu and eight grams in one cup of quinoa (a complete vegetable protein). You can also choose colorful vegetables such as bell peppers, broccoli or leafy vegetables, carrots or sweet potatoes, mushrooms and beets for more fiber and antioxidants. Do not forget to consider a source of fat along with protein. Use black olives, for example.
You've lost a lot of water After exercise, so do not forget to drink water
"If you sweat enough during exercise, eight to 16 ounces (one to two cups) of extra water in 30 minutes After Exercise can help you recover. However, if you live in a dry or hot climate, for example, this amount can vary greatly.
If your workout lasts more than an hour, it should be in the middle or Use electrolytes (calcium, potassium, magnesium and sodium) After exercise. "I often recommend drinking a combination of unsweetened coconut water with salt and a little fruit juice as a natural alternative," he says.
Foods to Avoid After Exercise
Forget high-fat dairy, do not Eat fried foods, please skip fast foods. Because these foods are slow-digesting foods. This can cause upset stomach and intestinal problems. Alcohol and sugary drinks are not good post-workout options.
In general, Exercise and sweating along with weight loss and well-being can cause you to lose energy as well. That's why you need to return the elements and resources needed by the body After exercise. Choosing the type of meal After daily Exercise requires study. You should leave this to a specialist who will consider the ideal diet for you according to your body and purpose. But overall, these are just some of the goal setting shareware that you can use. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Tags: healthy, snacks, eat, after, exercise, (for, women)