Advice on nutrition before and after cardio it differ from pre - and post-workout nutrition after strength training. Cardio – running, walking, Biking, swimming and other activity which requires long continuous movement and engages the heart muscle, raising the heart rate. Thus, knowing what is before and after the cardio you will be able to significantly improve its effectiveness. Cardio – why and for what?
Aerobics is recommended not only for people who want to lose weight, but also for the health of the cardiovascular system. The amount of cardio training can be from one to five sessions per week and duration from 10 to 60 minutes. However, this depends on the purpose of the original data and level of fitness.
It is always recommended to start with low, gradually increasing the load duration. This is due to the rapid tolerance to aerobic stress, so if your goal is to promote health and losing weight, the load should be gradually increased. Similarly, to stop the cardio workouts should also gradually how to increase calories after dieting.Food before cardio
Previously the ideal was considered to do cardio in the morning before Breakfast because after a night of fasting the body begins to actively use fat. Modern studies show that fat burning will be enhanced if pre-workout to take amino acids. It can be preformed amino acids or fast digestible protein products with high nutritional value such as whey protein or egg whites. 10-20 g of protein isolate or a couple of egg whites before the morning cardio will be enough.
However, this option is suitable for people who have a relatively low percentage of subcutaneous fat. For those who have fat percentage average or above, no matter the time of exercise, the main thing that they are at all.
The best would be to eat 2 or 3 hours before aerobics if its duration is 30-45 minutes. The quality of food is better to choose protein and slow carbohydrates with a low glycemic index, which will keep insulin levels will provide sufficient energy for training and will allow you to burn more calories from fat deposits. In fact, you can easily do aerobics 2-3 hours after a standard lunch.During training
During aerobics you can and should drink water. Otherwise impair the water-salt balance, which will not lead to anything good. On the forums I often see posts that sweat is the fat that causes people not to drink and roll up from head to toe in a plastic bag. The sweat and fat are two completely different substances. The body responds to the increased temperature and release water to reduce it, that has nothing to do with fat burning. In addition, the use of cling film in order to weight loss cause serious heart problems.Food after the cardio
During aerobics, the body intensely burns calories. This process continues for very long after a workout, so nutritionists do not recommend eating right after cardio. In some sources it is recommended to wait for two hours, others 45 minutes. I don't think it is advisable to refrain from eating for two hours because cardio training is a direct path to muscle catabolism as fasting after it. Breaking down muscle is not beneficial for weight loss because they are the main factor of metabolism.
In my opinion, the best option is to use a quick protein 30-45 minutes after cardio (whey protein or egg protein), and after 45 minutes of slow carbohydrates. Or, as recommended by international nutrition specialist, writer and bodybuilder Chris'aceto, take protein immediately after cardio, and carbs in half an hour.To summarize:
Before morning cardio or not is to take amino acids 3-6 grams, drink whey protein 10-20 g or eat 2-3 egg whites.
Before the day or evening is aerobics for 2-3 hours (last meal: slow carbs + protein).
During workout drink water.
After the cardio (immediately or after a 30-45 min.) to drink whey protein or eat a few egg whites.
After half an hour of aerobics to eat slow carbs. published
P. S. And remember, only by changing their consumption — together we change the world! ©
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