What to eat before and after strength training

There is no need to memorize complex recipe formulas by rote. The core logic is that the supply before exercise is sufficient without burdening the stomach and intestines. After exercise, nutritional supplements are needed to help recovery. The so-called "30-minute golden replenishment window after exercise" is not so mysterious to ordinary fitness enthusiasts. There is no need to stick to a hard time point to increase anxiety.

Xiao Zhou, a novice student I taught a while ago, was afraid of being hungry before doing leg training for the first time, so he stuffed two sauced pork buns and a cup of iced soy milk before leaving the house. He warmed up well in the gym. He just reached the lowest point of the third set of free squats and vomited directly next to the squat rack. He wiped the floor for ten minutes and did not recover for the next half of the class. In fact, the most important thing about the pre-training diet is not to burden the stomach. If there are 1-2 hours before training, you can eat some mixed carbohydrates and a small amount of protein normally, such as a bowl of oats and a boiled egg white. If there is only half an hour left before training, then choose some fast-digesting carbohydrates, half a banana, a small piece of white toast is enough. Don't touch fatty meats, fried foods and other difficult-to-digest foods, and don't drink too many gas-filled drinks. Otherwise, if the abdominal pressure is high during training, nausea will be mild. If you are used to getting up early to practice on an empty stomach, you don't have hypoglycemia problems, and it's absolutely fine. Several of my friends who play games are used to practicing legs on an empty stomach, which makes them feel more refreshed. Of course, if your blood sugar regulation ability is weak, it is safer to take a couple of sips before training.

Let’s talk about the post-workout supplement that everyone is most confused about. When I first started working out, I also believed in the saying that “if you don’t take protein for 30 minutes, your workout is in vain.” I didn’t even have time to put away my bag after training, so I took out the protein bar and gnawed it, for fear that my muscles would be gone two minutes later. It wasn’t until I read the latest research that I learned that this so-called golden window is actually more suitable for two workouts a day, or a single high-intensity training of more than 2 hours. For advanced enthusiasts, people who generally train 3-4 times a week, as long as they consume enough protein throughout the day (about 1.6-2.2g per kilogram of body weight is enough to build muscle), they can replenish it within 1-3 hours after training. If you are just in time for dinner after training, it will be more practical to eat the meal directly. A bowl of rice with fried chicken breast and a green vegetable is more effective than any supplement. There is also a controversial saying that cutting off carbohydrates after training will lead to faster fat loss. A friend of mine who only eats protein and no carbohydrates after training says that body fat is indeed lost quickly. However, some studies have pointed out that proper supplementation of carbohydrates after training can increase the speed of muscle glycogen recovery and reduce muscle loss. In fact, this completely depends on your goals. If you have recently I am brushing fat in preparation for the competition, and my body fat rate is already very low, so it is no problem to properly control carbohydrates after training. If an ordinary enthusiast is trying to lose fat, there is really no need to be harsh on yourself. Controlling the caloric gap throughout the day is better than anything else. Eating a small bowl of rice after training can actually make you in better condition and prevent you from getting up hungry at night to eat instant noodles.

In fact, if you think of your body's muscle growth as decorating a house, the training process is equivalent to smashing holes into old walls. What you eat before training is the workers' rations when they work. It is enough to support you to complete the work. Carrying too much will be a burden. The nutritional supplement after practice is to patch up the putty and paint on the wall. As long as you give enough materials on the same day, whether you patch it right after finishing the work or wait for an hour before patching it up, the wall will be patched flat and smooth in the end. There is no need to hold a stopwatch and stuff materials into the hands of the workers. I've seen people accurately weigh 100g of bananas before training without eating more than one bite. Instead, they make themselves think about what to eat during training, and their condition is not as good as casually nibbling a small piece of bread. The most useful thing is to follow a rhythm that suits you.