How to Exercise & Diet Correctly for Your Body Type | Joanna Soh
Nutrition and exercise: what and how often to eat to see results?
About the right approach to nutrition during intensive training - Championship expert, wellness coach Andrey Semeshov .
I noticed that once only a person turns to fitness, he immediately begins to be interested in how to correctly and correctly build a diet. God forbid, muscle catabolism will overtake, and forty-five minutes of torment in the gym will be in vain.
Eat every three hours. Don't eat after six. Immediately after training (right in the locker room!) You need a protein shake with a banana. Or not with a banana, but only with chocolate, because fast carbohydrates? There are a lot of clear recommendations on what to do with food before, during and after training. The only pity is that they often completely contradict each other. And how to be here? Who do you end up listening to?
I propose to approach the issue from the standpoint of common sense and a little physiology.
When to eat to grow muscles?
Panic fear of catabolism haunts all beginners who are targeting bulky muscles. I have seen how the guys (girls in this were not seen) brought containers of rice directly to the gym to throw carbohydrates between sets. And almost every third person arranges business lunches in the locker room.
But let's remember that the process of digesting food and assimilating the fastest carbohydrates is not so rapid. Even liquid food will pass through the stomach for half an hour, and solid food - six hours or longer. But digestion, during which we absorb all the nutrients, also continues in the intestines. That is, even if you start eating immediately after finishing your workout, you will not be able to immediately reverse the catabolism processes.
Photo: istockphoto .com
There is another drawback to trying to eat immediately after exercise. By lifting weights, our body goes into a state of stress. And the reaction to stress from the point of view of physiology is always the same (only the response strength is different). Among other things, blood flow is redistributed from the digestive system to the muscles. This is how our body prepares us to overcome danger - fight or flight defenses. And it takes a certain period of time to readjust to a peaceful regime. It's not a smart idea to push food in early. Of course, no one will tell you exactly how long it is better to wait. But in practice, taking a shower, walking / driving to your home or restaurant is a great tactic.
What and how often to eat between workouts?
Regularity of meals is equally important. I heard stories that even at night they set an alarm at regular intervals to drink a protein shake. However, there is such a fact: completely without food, only on water, a person can live for about two months. And he will not die. Will seven or even nine hours of sleep negate all your gym efforts? Moreover, some types of food, especially fats, can be absorbedthe body for a whole day. That is, it is quite enough to have a normal dinner and fall asleep fearlessly - the muscles will continue to recover in sleep even without additional snacks in a semi-conscious state.
Photo : istockphoto.com
Many people are afraid of carbohydrates in the evening. And in vain. The widespread belief that pasta will go to muscles in the morning, and straight to fat in the evening does not correspond to the truth. What matters is the total daily calorie content and intake of proteins, fats and carbohydrates. If you eat less than you spend, you will lose weight. Nutrition is surplus - the body will begin to build new muscle fibers (and at the same time fat cells. We will definitely talk about how to minimize this process in the following materials).
Again, listen to yourself. If you are uncomfortable falling asleep with a full stomach, limit yourself to a light protein dinner with vegetables in the evening. If there are no problems with falling asleep, then you can eat whatever your heart desires. At least croissants with condensed milk.
And remember that good rest is no less, and maybe a more important component in building muscles than a well-composed diet.
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If your goal is to lose weight
Have you heard the saying that that you should never eat before and after training? In the first case, it is necessary for the body to burn fat during exercise. In the second - again, so that the recovery takes place at the expense of fats.
And I also really like the recommendation under pain of terminal stage obesity not to eat in the evening, in especially hardcore versions - after 18:00. I remember a joke:
- You can't eat after six! Girl, how old are you?
- Seven ...
- That's it, don't eat!
In fact, nature arranged us very wisely. And with the expectation that food will always be irregular (today the mammoth was killed, tomorrow - not). The body perfectly knows how to store energy for future use and spend it if necessary.
Therefore, if you are faced with the task of getting rid of some part of the body fat, there is no need to adhere to any clear timing. Your global goal is to be in a calorie deficit every day. There have been many studies comparing different nutritional approaches, such as low-carb versus low-fat diets, split meals versus the popular intermittent fasting. Science Verdict - Only the overall caloric deficit is critical for weight loss. Other factors, in terms of weight loss, are so insignificant that they can be neglected.
Then why come up with different protocols? Firstly, we love to play different games, that's how they work. And following some tricky strict diet can be perceived as an adventure, a challenge. The element of gamification can help overcome the uncomfortable feeling of mild malnutrition. Secondly, each of us is different. Someone cannot live without breakfast, lunch and dinner, even better with a couple of snacks in between. And let the portions be small (calories are limited), it's easier for them. For others, including myself, it is not a problem to miss both breakfast and lunch, but in the late afternoon, especially before bedtime, it is simply necessary to have a hearty meal for psychological comfort. Accordingly, the first would be wise to choose a scheme with fractional meals, the second - with intermittent fasting, when all meals are compressed in time in an interval of several hours.
If the negative calorie content is observed, both will lose weight with equal success ... As well as gaining weight. After all, no diet is an indulgence to eat as much as you like and lose weight. You can successfully store kilograms on keto, and even on the toughest carbohydrate-free.
Whom to listen to in this case?
The answer is banal - yourself, your body. You are consciously making the decision to lose weight. You understand that sometimes it will be uncomfortable and you have to limit yourself. But it is in your power to choose such a diet or, if you like, a diet to tolerate this inconvenience as easily as possible.
Your goal is to build muscle? The hike does not change. Determine your daily calorie content and distribute it throughout the day so that it does not greatly disrupt the usual routine. Agree, if you have an office work with many meetings, then taking breaks for a snack at a strictly defined time is not the most convenient option. Well, it doesn't matter. Make yourself a full breakfast, lunch and dinner. Lack of snacks and snacks will not interfere with muscle growth.