How much can not eat and drink after a workout to lose weight? How many hours can I eat and drink before and after training to lose weight? What is better to eat before and after a workout to lose weight?

14.04.2021

Features of nutrition in the days of training for weight loss. Menu and list of useful products.

With age, it happens that the human body accumulates fat and increases in volume. Then the idea of losing weight comes to the fore and excites the mind of a person around the clock.

It seems that going to the gym is the cherished key to happiness. However, if you organize your nutrition incorrectly before and after training, you risk not losing, but either canceling out the results or exacerbating them.

What you can eat before and after classes in the gym, in order to slim down and maintain the relief of the body, let's talk in more detail.

How many hours can I eat and drink before a workout for weight loss?

workout dumbbells with watermelon and pineapple rings

To begin with, we denote that there are 2 types of training:

power
aerobic

Therefore, there is a difference in the consumption of food before it in order to lose weight.

Also take into account the time of the workout. The ideal option is early morning on an empty stomach. Your body will get the energy to exercise from your fat reserves.
If you plan to work out with dumbbells and barbells today, eat a couple of hours before that more densely, for example, pasta, rice with salad, oatmeal.
When this is not possible, be content with a banana, a cup of tea with biscuits/bread an hour before the start of the workout.
Be sure to ask your trainer for advice, as there are conflicting opinions regarding the benefits of a banana.
Remember the rule - spend more calories than you consume with food. But without fanaticism. This does not mean that you should completely or maximally stop eating.
As for drinking, water is good for you 15-20 minutes before.

For aerobic exercise, eat a heavy meal 1.5-2 hours before training. If the opportunity to eat falls out only an hour before it, be content with:

banana
dried fruits
handful of nuts

How many hours can I eat and drink after a workout for weight loss?

smiling brunette with dumbbells in her hand against the background of vegetables and fruits that you can eat after a workout

A well-known rule is after 2 hours.

However, you can drink clean water, if you feel thirsty, immediately after training. A caveat - take it at room temperature and without gas, take it in small sips.
The second point is to count the calories of the food you are going to eat. Definitely avoid fat. Remember that weight melts when you burn more calories than you eat them afterwards.
Stick to the rule of consuming half of the calories burned during the workout.
Eat less protein after aerobic exercise and carbohydrates after strength training. Focus on their ratio of 3/2, or 60/40.
In the case when you can’t endure this long without food, allow a small snack 30 minutes after training. Excellent fat burners are, for example, grapefruit or pineapple.
Another point - to give harmony to the body and preserve its muscles, eat fast-digesting proteins after training. For example, a protein shake from an athlete nutrition store.

What is the best food to eat before a workout to lose weight?

option for a hearty breakfast or lunch before training for weight loss

Since fats are the energy reserve in our body, your task is to make them burn during and after training. And thus the extra weight will melt.

Definitely avoid overeating before a workout. The best foods/dishes are:

oatmeal
buckwheat
fruits (except bananas and grapes)
vegetable salads
Apple
green tea
cocoa without sugar

Regarding the benefits of a banana specifically for you, consult with your trainer.

What is the best food to eat after a workout to lose weight?

slimming workout machine, measuring tape and fruits useful after gym workout

Since your goal is to continue the process of losing excess fat after training, organize your meals wisely.

Eat the following foods/dishes:

Apple,
grapefruit,
a pineapple,
green tea,
fruit drinks without sugar,
cottage cheese,
egg whites (e.g. egg white scrambled eggs),
boiled chicken breast,
boiled squid meat,
white fish fillet (boiled or steamed),
low fat kefir
cottage cheese 0% fat,
buckwheat,
vegetable salads of tomatoes, cucumbers, cabbage, bell peppers, radishes, leeks, lettuce, herbs, seasoned with a couple of tablespoons of olive oil,
protein shake, but not chocolate flavored.

What can you eat after a workout in the evening to lose weight?

on the table are products that are allowed to be eaten in the evening after a weight loss workout

A win-win option is buckwheat with stewed vegetables.

meat-eaters are suitable for low-fat varieties of fish and poultry, boiled or stewed in the oven with vegetables. As well as egg white in an omelet or boiled form,
vegetarians - vegetable protein shake, fat-free cottage cheese, kefir 0% fat, stewed or grilled vegetables,
water and fruity unsweetened fruit drinks are good for everyone.

It is better to refrain from eating fresh fruits at night. As, however, from nuts and dried fruits. They are best absorbed in the morning.

Nutrition before training and after for weight loss: menu

on the table are dishes that are useful for taking on training days, and a smiling girl behind them performs exercises

Before starting a workout, depending on its time, try to:

have a hearty lunch / dinner with the usual dishes, except for fatty, floury, sweets. Plan this meal no closer than 2 hours before going to the gym,
snack on light foods, such as an apple, a glass of fat-free, non-sweet yogurt half an hour before the start of a workout,
drink green tea without additives and sugar just before entering the hall.

Choose any one of the above options according to the situation.

After workout:

discard restrictions on water without gas,
drink a protein shake half an hour after exercise,
eat as usual after a couple of hours, but exclude fats,
if you trained late and it's time to sleep, drink a glass of 0% fat yogurt or eat 100 g of fat-free cottage cheese.

So, we examined the features of nutrition before and after exercising in the gym, paid attention to eating in the evening.

We add that in addition to external work on burning excess subcutaneous fat, carry out internal work as well. In other words, bring your mind into a state of harmony, contemplation. Stress and the constant pursuit of something exhaust both you and the well-coordinated work of the organs and systems of your body.

Yes, fats, flour and sweets should not be in your diet at all. If you want to build weight, these products will have to be abandoned altogether.