Often when a person wishes to lose weight she/he prefers not to eat anything before and after sports, believing that it will facilitate faster weight loss. Wrong!
Some foods help you lose weight by boosting fat burning. According to specialists, generally, before a workout, it is best to consume combinations of complex carbohydrates and proteins. After training, it would be best to associate simple carbohydrates with proteins. Research shows that by paying great attention to these aspects one can lose weight more easily.
What should we eat before, during and after a workout?
To make the best out of a workout it is important to plan a strategy not only for the physical training but also for the food intake before, during and after the effort.
There are still many people who workout on an empty stomach, with the idea that they will burn more calories and fat will disappear more quickly. But this is completely wrong. By doing so we sacrifice the muscle mass in order to produce glycogen, the main source of body energy. While, quite the contrary, our goal is to maintain or even develop muscle mass, being the main source of calorie burning in our bodies
We should consume a fairly consistent meal at least two, up to three hours before training: ideally a negligible amount of complex carbohydrates with low glycemic index (brown rice, sweet potatoes) and a complete protein source, preferably animal (chicken breast, red meat) or if you are a vegetarian you can opt for chia seeds, soy, pumpkin seeds, buckwheat, spirulina or vegan protein supplements .
The complex carbohydrate source leads to a longer digestion within a few hours, so the body will have the energy needed to carry on an intense workout. Then, the source of animal protein is also vital, giving us all the essential amino acids in optimum amounts for the body.
During Training: STAY HYDRATED
A common mistake is eating during training. Crunching among the devices only ruins our efforts: while ingesting solid food, the body sends vital blood (containing nutrients, oxygen) to the stomach to help digestion, but we need it in the muscles for an effective workout.
Since training should last no longer than an hour, ideally about 45 minutes, the meals consumed before are more than enough to provide the energy we need to get through.
Instead, liquids are vital during training!
Flat water is necessary to prevent dehydration, which may occur after intense sweating. To learn how much water you need during training, weigh yourself before and after training. The needle of the scales should look about the same weight. A difference of more than one kilogram in minus to the scale shows a considerable water deficit. So water, water and again water!
A dangerous myth is that we do not have to eat anything after training so that we do not put the hard burned calories back. In order to get rid of fat grams fused at the gym, many people categorically refused to eat after training. Big mistake! Post-workout is one of the most important and vital meals of the day. What you eat in the next two after training can radically make a difference between successful and failed training. Recovery is a process as important as the training itself.
The reason? Think logically: you work out, sweat, empty the reservoirs of the body of nutrients, especially glycogen (which is largely in the muscles but also in the liver). In the post-workout period, the body tries to restore its vital glycogen reserves and if we do not offer anything it will “serve” itself from the amino acids in the muscle.
The tips on what you should consume before, during and after the training sessions were inspired by the advice given by Romanian famous fitness trainer Florin Neby.
Starving does not lead anywhere, on the contrary, it has a boomerang effect: you do not eat after a workout but you will binge later.
After training, you should have a fairly consistent meal, a relatively equal portion of proteins and carbohydrates to help the muscles enter the recovery period in optimal conditions, as well as in terms of energy resources. Often, fitness coaches would recommend a protein shake, possibly with a surplus of carbohydrates. It would not be bad for the simple reason that you will find in them almost all the nutrients the body needs, but from my point of view the body reacts best to the changes, so I suggest you try one of the smoothies below.
Best Post Workout Smoothie for Weight Loss
Doctor Matthews Recovery Smoothie
- 1 banana cut into pieces
- 1 kiwi, peeled and cut into pieces
- 1 cup unsweetened organic almond oil
- 1 cup of fresh spinach
- 1 teaspoon of organic vanilla
- ½ cup of organic coconut water
Add all these ingredients to the blender and mix until you get the desired consistency drink. This smoothie to drink after sports has only 304 calories, 5 g of fat, 22 g of protein, 47 g of carbohydrates and 7 g of fiber.
Coffee Smoothie Aficionado- Post Morning Session
This smoothie is the natural alternative for commercial protein shakes. It’s tasty, healthy and very easy to prepare!
Simply put in the blender the following ingredients:
- 1 cup of milk
- ½ cup of coffee (chilled)
- ½ cup of yogurt
- 1 tablespoon of almond butter
- 2 teaspoons of cocoa powder
- ¼ teaspoon of cinnamon
Nutritional Information: Energy: 357 Kcal. Protein: 23 gr. Carbohydrates: 49 gr. Fat: 11 gr.Fiber: 5 gr.
Boost My Spirit Spirulina Banana Smoothie
- 1 cup of almond milk
- 1 was small leaves of spinach
- 1 frozen banana
- 2 tablespoons of cocoa without sweeteners
- 1 tablespoon Spirulina
- 2 tablespoons protein powder
Preparation: Put all the ingredients in a blender and mix until smooth. Serve the mixture immediately.
Nutrient content per serving (recipe for 2 servings): 150 calories, 2.5 grams of fat, 10 grams of protein, 8 grams of sugar, 7 grams of fiber.
Blood Orange Blast
Stimulating ginger and bright parsley blend with blood oranges in this refreshing blend. The fiber rich toppings help reduce weight gain and lower blood pressure. The recipe serves 2.
- 2 cups blood oranges slices
- 1-inch ginger root peeled and minced
- 1 cup raspberries
- 1 cup fresh flat-leaf parsley leaves
- 1/4 cup chia seeds
- 3 tablespoons currant juice
Combine all these ingredients in a blender until smooth. Use the following ingredients as toppings: 2 tablespoons sliced almonds, 2 tablespoons unsweetened flaked coconut, springs of fresh flat-leaf parsley leaves.
Nutritional facts per serving: 226 Calories, Fat 9 gr, Protein 9 gr, Carbs 5 gr, Fiber 19 gr.
Cranberry Ginger Warmer
This healing smoothie pairs sweet strawberries and tart cranberries with turmeric and ginger.
- 1 piece (1 inch) turmeric root, peeled and minced
- 1 piece (1 inch) ginger root, peeled and minced
- 1 cup strawberries halves
- 1/2 cup pitted, dark sweet cherries
- 1/4 cup fresh cranberries
- 1/4 cup protein powder
- 3 tablespoons pomegranate juice concentrate
Combine all the ingredients in a blender and mix until smooth. Add the following toppings: 2 tablespoons pomegranate arils, 2 tablespoons chopped cashews, 2 tablespoons chopped hazelnuts.
Vegetable protein powders such as pea, soy, hemp, and rice as well as powders from nuts and seeds contain fiber that improves weight in obese and overweight adults, via gut-mediated changes in metabolic health.
Nutritional Facts(grams per serving): Calories 229, Fat 8gr, Protein 16 gr, Carbs 23 gr, Fiber 5 gr
The biggest secret to fat loss is eating the right foods and maintaining the correct ratio of carbs, protein, and fats. Losing weight should not include torturing yourself or your taste buds; moreover, hunger is the enemy of weightloss. A balanced nutrition and 4-5 moderate to intense training sessions a week (45-60 minutes each) should get you the desired results, in time. It is very important to understand that the extra weight you have on was not accumulated overnight, hence it takes time to get rid of it; also we do not all need to be supermodels- establish reasonable goals and enjoy your life as much as you can!