After a good workout, eating right and on time is important. Many athletes don't know what to eat in the evening after training.
After classes there is a hunger that needs to be satisfied. This applies even to those who are losing weight. If you do not restore strength and replenish the missing substances in the body by eating after training, you can cause irreparable harm to your health.
Why eat after your evening workout?
After intense physical exertion due to any physical activity, there is a deficit of energy in the body. It manifests itself in tiredness, weakness, sleepiness and hunger. You can't eat after class, especially when losing weight. You should wait and then start eating.
This is due to the fact that in the first few hours after exertion, fats are well accumulated, which leads to weight gain. Lack of food after exercise leads to weakness, poor muscle recovery or stomach and gastrointestinal disruption.
How long after a running workout can I eat?
It is better to start eating after a few hours from the end of your workout. During this time, the body must work on its own fat reserve, thereby gradually reducing it. When eating food during this period, weight loss is delayed due to the replenishment of new calories.
After 1.5-2 hours, you can start eating and the diet should consist of protein-rich foods, while with a minimum amount of fat.
It is important to take water whenever the body requires it. Many people mistakenly believe that water should not be taken during or after exercise.
This is a misconception, you cannot drink cold drinks. Drinking water is necessary to restore the amount of fluid in the body and to prevent dehydration, which consequently reduces strength.
What can you eat in the evening after your running workout?
The choice of foods for dinner is extensive and you can make up a variety of rations. They all differ in calorie content and adaptability to the requirements of the athlete. There are special diets for gaining mass or, conversely, losing weight and effectively burning subcutaneous fat.
Protein dinner
A protein dinner is a great choice for those looking for a hearty meal without gaining excess weight or extra fat. Protein is the foundation of the human body. Thanks to him, the recovery process of muscle tissue takes place.
To prepare this dinner you should use:
- Low-fat meats: chicken, turkey, rabbit, beef, or veal.
- Chicken eggs.
- Legumes.
- Mushrooms.
- Fish with a small amount of fat: pike perch, tuna, cod, chum salmon.
- Low fat dairy products: yogurt, kefir and cottage cheese.
Vegetables should be added to these foods, they promote better digestion, give a feeling of fullness and do not affect the figure. You can use only vegetable oil, with no more than 1 tbsp. spoons per day. You can choose spices according to your own taste.
It is also worth noting that it is better not to eat fried food for dinner, since they additionally load the organs of the digestive system. All products are best eaten raw, boiled, steamed or stewed.
Carbohydrate Dinner
For a long time, diets with a minimum amount of carbohydrates were especially popular in sports. There are carbohydrate diets that do not affect excessive weight gain or stress on the digestive system in any way. The most important rule is to use them correctly. With a small intake of carbohydrates, there will be a weak effect on the body.
They are found in such products:
- Pasta.
- White bread.
- Figure:
- Sugar.
- Honey.
- Groats.
For weight gain
To gain weight, it is not recommended to indiscriminately eat food without adhering to a schedule. The most correct approach is to increase the calorie content of your own meals. About 200-300 calories plus your previous diet.
There are also several rules to this diet:
- Do not drink beverages while eating.
- Do not overload the body after eating.
- Eat foods with protein and carbohydrates.
- Use fatty dairy products.
- Be sure to eat nuts, avocados, and fatty fish.
- Take vitamins.
For gaining mass, products are suitable:
- Meat.
- Fatty fish.
- Chicken eggs.
- Fatty dairy products.
- Nuts.
- Legumes.
- Fruits and vegetables.
Slimming
Dinner is important in the diet. It is important to stick to the schedule for this meal. The best time for a diet dinner is around 7-8 pm. This will allow the food to be digested.
After eating, you can not sit down or go to rest, it is better to walk or do housework for about 60 minutes. It is important during a diet not to eat fried food, flour products, sauces in packages, cereals, white bread and a variety of sweets. For about dinner, a 250 gram portion is served.
Slimming products:
- Lean meat.
- Low-fat fish.
- Seafood.
- Vegetables and fruits.
- Chicken eggs.
- Berries and nuts.
What foods should not be consumed after exercise?
First and foremost, after a workout, some time should pass, approximately 1.5 - 2 hours before eating. The diet depends on the ultimate goal and result.
For a dietary and supportive dinner, avoid any fried foods and foods high in fat and carbohydrates. With weight gain, everything is the opposite, you need to eat fatty foods with a lot of carbohydrates.
Calorie content of a late dinner
In order to understand exactly how many calories you need to consume per day, you can use this formula.
Height x 1.8 + weight x 9.6 + age x 4.7 + 655
The total should be multiplied by 1.55 for normal training and 1.73 for intense training. This number will be the number of calories needed.
It is very important to eat after exercise because eating right will help your body recover quickly.
In addition, through food intake, you can achieve certain desired results. With a coordinated diet, you can gain weight without constantly eating everything that is in the refrigerator or lose weight without eternal starvation and malnutrition.
