Fitness in adulthood: how to eat during strength training

0

Strength training – the best way to protect the brain, immune and cardiovascular systems of the body in adulthood. In order for such fitness to become really useful, it is necessary to eat properly.

Unlike a diet for weight loss, an important function of nutrition during physical activity is to restore the body. The main thing is that the diet is not complicated and can be maintained in the long term.

Eat protein with every meal

The question of exactly how much protein you should eat is hotly debated, with some studies suggesting a daily intake of 2g of protein per 1kg of body weight. The National Health Service of Great Britain recommends consuming at least 50 g per day. A simple rule is to try to include more than 15 g of protein in each meal. At the same time, there is no need to worry about “white windows”. The theory that you need to fill the body with protein immediately after training to maintain results has long been disproved.

Do not give up carbohydrates

Carbohydrates contribute to the recovery of the body, and their complete exclusion makes a person lethargic and reduces motivation. It is better to use complex carbohydrates – vegetables, whole grains and legumes. You should also not exclude sugar, which can also be obtained from healthy food, for example, from fruits.

Refuel with “good” fats

Scientists have established that part of the daily calories should come from fats. They support hormone levels, reduce inflammation in the body, and even improve the immune system. Such fats are found in nuts, olive oil, fish and avocados.

Reduce alcohol

Various studies show that alcohol after strength training reduces testosterone production and reduces protein synthesis. Experts emphasize that it is better to refuse alcoholic beverages during training, because they have many other negative effects.

Drink more water

Dehydration leads to bad concentration and lack of motivation, while drinking the right amount of water supports all the key metabolic processes of the body. A large glass of liquid immediately after waking up, and one more before each meal will help fill the body with new forces.

Learn to cook

Nutritionists claim that reducing semi-finished products and ready-made meals in the diet in favor of sources of complete protein and vegetables not only help to increase muscle mass, but are also useful for health in general.