Nutrition before and after training is very important because it improves your recovery after training, increases muscle and their quality, repair the muscle damage caused by the training, relieves muscle pain and improves the immune system.
Snack before exercise should be scheduled for an hour to an hour and a half before training. Serving size is important, because you should not eat more than 115 grams of a food, because otherwise the exercise disturb your digestion.
If you do strength training, prior to exercise, eat almonds or avocado or drink coffee. These three foods stimulate the secretion of dopamine, which is a hormone important for motivation, enthusiasm and muscle function. Consuming the right nutrients before training can do much to help you lose weight, increase the capacity of training and performance, as well as to help recovery after training. At least an hour before your workout you should eat low-glycemic carbohydrates and protein, because it can help improve body composition.
Two hours before the training, you should avoid anything that is difficult, such as milk or foods that contain fructose (sweets or processed foods), because this will slow down the fat burning during exercise. A good choice is the salmon, beef, sardines, as well as berries.
If you want to increase muscle mass, increase the level of insulin immediately prior to exercise. You do this if you eat a serving of lean protein such as fish, turkey or egg whites with a little carbohydrate in the form of brown rice.
To increase the strength and muscle mass, your meal after exercise should also contain proteins and carbohydrates. One should also add a green drink made of mixed spinach, kale, cucumber, celery and other green vegetables, to reduce acidity in the body and reduce the chance of muscle inflammation caused by deposition of lactic acid. After the liquid meal, an hour later, eat egg whites and oatmeal or turkey with sweet potatoes or chicken with rice integral. Carbohydrates are great and necessary after a workout, because it needs to raise the level of insulin after a hard workout. Carbohydrates should contain high-glycemic index, high-insulin index and little fructose. If you are looking for fruit after a workout, make sure that it is something like a berry, because it contains low levels of fructose and will also influence your insulin levels.
Thirty minutes after the workout, drink a refreshing protein shake. Most people after the training are not really hungry and can wait to get home, take a shower and later eat a real meal. We therefore recommend a shake, it will restore the necessary power and give you needed protein intake.