You have to control what you eat. And what about the eating time? Is it important, especially when your lifestyle is pretty active? In the article below you will learn some mew facts about sport eating, regime, as well as practical tips and receipts.
When we speak about the sport eating, we mention the nutrient timing notion – this is a special eating scheme where it is important which exact nutrients and their correct dosage you should consume.
Specialists from the professional trainers and dietitians organization Precision nutrition came to the conclusion that an ordinary person who trains regularly needs no dietary supplements or a special regime.
Sportsmen have unusual needs
Nutrient timing has its sense when:
- You train your stamina. You take part in high-rated competitions and run much and intensely every week. Then while training you can drink high-protein and high-carbohydrate beverages.
- You are a bodybuilder. You lift high-weight things and work hardly to get muscle mass and gain weight. Some sport drinks will help, too.
- You are preparing for fitness competition. You train for long hours. You want your fat percent to be written in one digit. This aim can be achieved through consuming branched amino acids which stimulate and keep our muscle fibers.
Eating regime is not for sportsmen
- you train for improving the overall health and fit;
- you have no super goals in plans;
- you do not have special physiological needs…
- you do not need eating strategy. We cannot decide whether the eating regime is a good or a bad thing. This is just the tool and you should know how to treat it.
Office workers do not need the eating regime, as well, because they have never gone in for sports before and have driven themselves to prediabetes condition.
In fact, only athletes can get use of strict eating timetable. Regime is not a wand, it will give no immediate effect to your health and appearance, especially when you follow it from time to time.
Three hours before your training you need to eat something that will help:
- get much energy;
- increase activity;
- avoid dehydration;
- store muscle mass;
- restore your energy quickly.
Proteins before a training will help keep or raise your muscle volume, get rid of bad muscle hurts and fill your bloodstream with amino acids when your organism needs them extremely much.
Carbohydrates give a fuel for long-lasted trainings and accelerate restoring after intensified activities, as well as stimulate insulin generation. They also store glycogen in your muscles and liver, so your brain gets signals that your organism is full.
The effect of fats is not approved yet. But it is known that they make the digestive process slower and help maintain the normal glucose level.
Eating before training: practice
Have dinner (or breakfast) a couple of hours before your training. Or take some smaller portion just before the training.
Watch the video to get to know some more food to eat before a workout:
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2-3 hours before training
Eat a plain dinner and drink something not caloric (water is the best choice).
Men’s dinner should be made up of such products:
- 2 cups of carbohydrate-rich products;
- 2 pinches of fat products;
- 2 cups of protein-rich food;
- 2 cups of vegetables.
Women’s food is a bit different:
- a pinch of fats;
- a cup of carbohydrate-rich products;
- a cup of protein-rich food;
- a cup of vegetables.
These are only general tips, you can change them dependently on your weight, goals, genes, training duration and intensity.
1 hour before training
You should consume something liquid, for example, smoothie.
How to make:
Protein powder – 1 spoon;
Vegetables (spinach) – 1 cup;
Carbohydrate-rich products (bananas, for example) – 1 cup;
Fat products (nuts or linen seeds) – 1 teaspoon;
Water or not sweet almond milk.
After training goals:
- liquid reservoir renew;
- muscle forming;
- stamina improving.
Eating after training: practice
Do not run to your refrigerator as soon as you went out of a gym. But do not also forget about eating during 2 hours after finishing the training.
Immediately after training
The rule is the same as in case with eating before training: balanced food.
Protein products – 2 cups;
Vegetables – 2 cups;
Carbohydrates – 2 cups;
Fats – 1 teaspoon;
Non-caloric drink (water, for example).
Women’s sport ration is the same, but with fewer portions.
Learn some more useful tips on eating before and after a workout in the video below:
Check out Bas Rutten’s Liver Shot on MMA Surge: http://bit.ly/MMASurgeEp1 In this video, Mahalo’s fitness expert Torri Shack explains what to eat before and after a workout. Pre-Workout ——————————————————————— Aim to eat a snack about one hour before your scheduled workout. The best thing to eat is a good in simple or complex carbohydrates like fruit or grains.