Derek Wilson
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For gymnasts,
eating before and after the gym plays a very important role in ensuring that goals are achieved. That is why many people often fail to practice, they train hard but the muscles are getting smaller.
Remember the rules below!
Before practicing
No matter what process you are in or pursuing your training goals, be sure to eat enough nutrition before exercising. This is a must thing. Simply because if you exercise while your stomach is empty, you do not have enough energy to exercise. As a result, exercise will not work, not mention to it can easily lead to nausea, dizziness, lightheadedness due to hypoglycemia and easily to injury when pushing the weights. whatever you eat before or after exercise, you need to provide two main sources of nutrients, carbs and protein.
Carbs-rich foods
Whole grain breads, peanut butter, bananas, oats are things you need to get into the body. At this point, the food that is slowly digested with the starch is a good meal before going to work. Examples include rice / corns / beans + chicken / fish + green vegetables
Protein-rich foods
In addition to starch, you need to add more natural protein foods as well. As a result, the body will be guaranteed protein content does not lose too much muscle during exercise.
When to eat?
Definitely should not exercise while the belly is still full. If you eat a large meal, about 1.5-2 hours to complete food digestion.
After practice
The meal after workout plays a very important role in muscle recovery. After exercising, your muscles are very hungry for protein and you need to supplement immediately for building muscle. What to eat? This is the right time, you should eat more starch to help the body quickly promote the amount of insulin, increase glycogen. Not mention to you need to add more protein foods too.
The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.
Choosing easily digested foods will promote faster nutrient absorption.
The following lists contain examples of simple and easily digested foods:
Carbs
Sweet potatoes
Chocolate milk
Quinoa
Fruits (pineapple, berries, banana, kiwi)
Rice cakes
Rice
Oatmeal
Potatoes
Pasta
Dark, leafy green vegetables
Protein:
Animal- or plant-based protein powder
Eggs
Greek yogurt
Cottage cheese
Salmon
Chicken
Protein bar
Tuna
Fats:
Avocado
Nuts
Nut butter
Trail mix (dried fruits and nuts)
Thanks!
eating before and after the gym plays a very important role in ensuring that goals are achieved. That is why many people often fail to practice, they train hard but the muscles are getting smaller.
Remember the rules below!
Before practicing
No matter what process you are in or pursuing your training goals, be sure to eat enough nutrition before exercising. This is a must thing. Simply because if you exercise while your stomach is empty, you do not have enough energy to exercise. As a result, exercise will not work, not mention to it can easily lead to nausea, dizziness, lightheadedness due to hypoglycemia and easily to injury when pushing the weights. whatever you eat before or after exercise, you need to provide two main sources of nutrients, carbs and protein.
Carbs-rich foods
Whole grain breads, peanut butter, bananas, oats are things you need to get into the body. At this point, the food that is slowly digested with the starch is a good meal before going to work. Examples include rice / corns / beans + chicken / fish + green vegetables
Protein-rich foods
In addition to starch, you need to add more natural protein foods as well. As a result, the body will be guaranteed protein content does not lose too much muscle during exercise.
When to eat?
Definitely should not exercise while the belly is still full. If you eat a large meal, about 1.5-2 hours to complete food digestion.
After practice
The meal after workout plays a very important role in muscle recovery. After exercising, your muscles are very hungry for protein and you need to supplement immediately for building muscle. What to eat? This is the right time, you should eat more starch to help the body quickly promote the amount of insulin, increase glycogen. Not mention to you need to add more protein foods too.
The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.
Choosing easily digested foods will promote faster nutrient absorption.
The following lists contain examples of simple and easily digested foods:
Carbs
Sweet potatoes
Chocolate milk
Quinoa
Fruits (pineapple, berries, banana, kiwi)
Rice cakes
Rice
Oatmeal
Potatoes
Pasta
Dark, leafy green vegetables
Protein:
Animal- or plant-based protein powder
Eggs
Greek yogurt
Cottage cheese
Salmon
Chicken
Protein bar
Tuna
Fats:
Avocado
Nuts
Nut butter
Trail mix (dried fruits and nuts)
Thanks!
