How much protein should I eat? How important are carbohydrates? Do I need to drink a protein shake after a workout? When should I take protein? These questions are regularly asked by amateur weightlifters.
In order to power was to practice, it is necessary to refuel with carbohydrates.
“It is important to understand the difference between simple and complex carbohydrates , Nutritionist Rania Faid says, author of The One One One Diet, “Simple carbohydrates are easily digested in the body. They are found in processed cereals, candy, soda or fruit juice and have no nutritional value. Complex carbohydrates, on the contrary, are rich in fiber, vitamins and minerals. They are part of the oat, sweet potato, whole grains, spinach and broccoli. Of the three major macro-nutrients (carbohydrates, proteins and fats), carbohydrates are extremely important to eat before a workout.”
The body takes longer to digest complex carbohydrates, which helps to maintain long-term blood sugar and glycogen levels. Glycogen (carbohydrate storage) gives energy to muscles and therefore actively consumed during strength training. Therefore, three meals a day, when you are in a rocking chair, should consist of carbohydrates and protein in a ratio of 2: 1.
Personal Recommendations Nutritionist Rania Faid:
Breakfast: 4 egg whites, 3 slices of sausage or turkey and a cup of oatmeal;
Lunch: 1 chicken breast fillet, three-fourths cup of brown rice and vegetable salad;
Dinner: A cup of oatmeal with added protein powder.
Experts agree that snack 30-60 minutes before a workout provides an ideal fuel for muscles and help them recover faster after exercise.
After a Workout
Within two hours after an intense workout, your muscles actively absorb all the nutrients entering the body. This period is called the “anabolic window” when the proteins are transformed into beautiful biceps and triceps. If you have the opportunity, take a natural protein, chicken breast, eggs, fish. Protein shakes is an option for those who have no time. If you are a beginner, it is best to choose a protein shake, which includes whey protein isolate and not concentrate that long absorbed by muscle tissue. According to experts, it is necessary for an hour workout 20 grams of protein.
But do not forget about carbohydrates. In fact, after an intense workout, glucose and glycogen reserves are depleted. To restore the body can eat a banana, but in any case, no sweets or sweet drinks.
Also, do not interfere with healthy fats found in almonds, walnuts, avocados. They can have a before and after exercise.
Personal recommendations nutritionist Rania Faid:
Protein shake 30 minutes after your workout.
2 egg whites, 2 tablespoons yogurt, spoon protein powder, half a banana, 1 teaspoon cinnamon, a glass of water or milk, ice.
In addition to protein shakes during the day you can eat two peanut cakes and banana.
Dinner: Piece of chicken breast, fish or lean steak, three-fourths cup of brown rice, vegetable salad and half an avocado.