Nutrition and exercise

You've decided to start playing sports? Excellent! But do you know how to eat before, during and after your workout? Remember the main thing: if you indulge in gluttony, you will never achieve the desired results, regardless of how many hours will be carried out in the hall. But we should not get carried away and strict diets. Do not forget that the food - the only source of energy, necessary for you to maintain efficiency. This is true both for newcomers to the sport, and for professional athletes. Remember that the body can not tolerate experiments on himself. You should not overeat, but at the same time, your body should not have nutritional deficiencies, and the more fluid. Water before, during and after exercise is very important to replenish water loss from the body. Preference should be non-sparkling mineral water, freshly squeezed juices or a natural vitamin and mineral drinks. The most effective way to redress the loss of fluid is the fractional consumption of beverages in small portions of 25-50 ml during exercise. The total amount of fluid you drink during exercise, can reach more than 200-250 ml. After a workout should drink up to 350-400 ml of fluid. You should not eat any type of carbonated soft drinks Cola, Fanta, Sprite, etc. It is better to replace them with natural mineral, spring water or vitamin and mineral drinks. In order to obtain maximum benefit from training and eliminate the risk of starvation fainting in the gym, check out these tips on nutrition. Before training Many try not to eat before class, but this is a big mistake. An hour before the workout meal is a must. Caloric content of food intake - about 200 calories. This may be a carbohydrate meal, such as lettuce or slices of sliced ??fruit. If you decide to work out intensely, will not prevent a small amount of protein. During exercise During exercise, as a rule, do not eat. An exception can only be done if you are suddenly caught up with an overwhelming sense of hunger. However, if you're going on a three-hour ride on a bicycle, be sure to bring some food, such as a bag of nuts. After training, should not indulge in eating after a workout, hoping thereby to consolidate the results obtained. The body to restore energy loss, primarily due to carbohydrates. But do not overdo it! In the diet in a measure must be present and whites, not to mention vitamins and minerals. Excellent option will dish of rice, oatmeal, or, better yet, legumes (beans, peas, beans). After training, nutrition should be organized so that there was a large gap in time (more than 45 minutes) between the exercise and the subsequent meal. Want to know how many calories you burn, doing one or another sport? · Aerobics (high intensity) 520 kcal per hour · Aerobics (low intensity) 400 kcal per hour · Strength training 270-450 calories per hour · Bicycling (16 mph) 385 calories per hour · Cycling (8.8 km / h) 250 kcal per hour · Running (1 km in 6 min) 750 kcal per hour · Swimming 630 calories per hour · Classes on rowing 445 kcal per hour · Tennis (singles) 415 kcal per hour · Badminton 370 kcal per hour