Vіkno after training for weight loss. In carbohydrate vikno. If you stock up

Carbohydrates after training for weight loss - those who lie to your m'yazi. I dopomozhe distance under the weight of the sports entrances.

On the right, in order to take an hour of strength training and cardio, the body switches to a special mode.

Changes in energy consumption, hormonal background, folding reactions occur in the middle of the skin cells.

Let's say, how is it possible to develop a beautiful, string figure.

What is in carbohydrates?

After the “shock” training, you often feel just a beastly appetite. In this way, the organism draws on those who need the term to renew the stock of living speeches.

Have you been pushing hard or have your “loves” 5 km? - do not pass without a trace.

The body is rebuked by stress, it is not rehabilitated, so let the vitrata have a long reserve of speech.

It is necessary to have a rest on a hormonal level, to be carried out:

1. Adrenaline
2. Cortisol

Excitement, new energy, inspire euphoria of greater excitement.

Start actively vikoristovuvatisya stocks of glycogen from the liver and meat.

To fix the result of the training, after that it is important to choose the right food

Sweat, as if yoga is scarcely enough (and it is so obov'yazkovo vіdbuvaetsya, as if training was on the border of abilities), "near the firebox" go sweat and blood zaroblen muscles.

Athletes call this manifestation "burn m'yaz."

At this hour after training, and the very next thirty minutes, it is anabolic, in carbohydrate or protein-carbohydrate vikno (call it as you want, but one and the same).

For the rahunok they save more calories during the day, the substitution of fat for the spring muscles becomes more active and looks more and more beautiful. Tіlu fat "goduvat" richly lighter.

In addition, there is a thought, that in carbohydrate products, at this time, they will gain practical mittevo, without shoddy for the figure.

Correctly selected hedgehog will increase the effectiveness of your training

Tse firmness, zvichayno, with a trick, ale to qiєї those will turn the troch pіznіshe.

The situation is especially unsafe, if you came to the training course, as, apparently, the most effective on a hungry boat.

Having taken care of the malt, you change your clothes and go home, where you calmly accept the gifts. Correctly? Hi!

If you don’t close after the moment of metabolic change, you risk to enter the body at the camp, so that you can smoothly move from replenishment of speech to the maximum storage, so that new fat is molded.

It is marvelous, but with a glance of physiology it is fully primed.

After the introduction of carbohydrates, insulin is consumed in the blood and soothe their "hormonal brothers": adrenaline and cortisol.

Everything has come back to normal, the process of active renewal begins.

Porada: only a complete 8-year-old sleep will help you lose weight and wake up for new victories. Active people need more than an hour. The best way to regenerate has never been seen. Go to bed around 22:00.

What to close in carbohydrates after training for effective weight loss

Here it was already guessed that in carbohydrate not vikno curl up politely after workout for weight loss, hour plays a key role and with dermal quills, carbohydrates are taken in less effectively.

You don’t need to go to the sack, you will have 30-40 quills for a small snack.

Assimilated on the scales 400% faster, lower significantly. Ale z'їdati can not all sleep, that's for sure.

Apparently, there are two types of carbohydrates:

1. Sorry. Tse unequivocal enemy of weight loss, but yak mi yogo is loved. Try buns, cakes, chocolate, licorice soda ... The divine list of relish can be continued indefinitely. But forget it once and for all, as if you already took up your body in all seriousness and practice stringent forms.
2. Folding. Beneficially pour into the pickling, carry the sight of the sieve, the richness of the life. Pridivіtsya to carrots, sochevitsі, cereal crops.

Fіnіki after training - vіdmіnne vіdmіnne virіshennya problem zharchuvannya

So the axis, ideally, is better than another group.

Fruits with a high glycemic index (grapes, dates, dinya), low-fat milk, honey, corn, peas are also allowed.

The culprit from the rules is ectomorphic people (they are also called hardgainers).

It’s easy for him to build up m’yazov’s mass, he’s allowed to wind a piece of chocolate in the middle.

Ale, they seem to have a minimum of fat and weight loss, as they don’t have the order of the day, and the axis of catabolism is wild.

Rіdkі options for a snack will be conquered more shvidshe.

Drink fresh juices or low-carbohydrate gainers, which are often promoted right at the sports administration station.

After a year, you can switch to a solid diet and eat in carbohydrates or drink a protein shake.

It’s not necessary when you pay someone else’s uncle, you can prepare special meals for yourself in the back of your mind, in your home minds.

Porada: try adding low-rise zucru protein bars to your diet.

Add protein bars to workout

How about in carbohydrates after training for weight loss? Simple recipes for inspiring body composition

Vranci is more likely to swell on the carbohydrate version. Bilkova smoothie - an ideal supper.

The sum of these speeches is hovering, but at the evening living in, unify the licorice calorie components.

Carbohydrate cocktail "Corisniy"

1. Pure water - one bottle
2. Banana - one piece
3. Parostki chickpeas - beer cups
4. Parostki sochevitsі-half a cup
5. Honey - for relish

For sprouting, pour warm water over the pine, and leave it near the dark place for harvest, chickpeas need close to 36 years.

Sipte everything in one bowl and beat the masa with a blender. Change the proportions according to your taste.

Protein cocktail "Classic"

1. Milk (nonfat) - one bottle
2. Sir (1-2%) - 200 grams
3. Cocoa - one teaspoon
4. Cappuccino - one teaspoon

Mix everything and drink to your satisfaction.

As a matter of fact, lasun, add honey and beloved gorishkiv here, or transfer the same cocktail to the first half of the day.

Protein-carbohydrate drink "Hercules"

1. Sir (1%) - 200 grams
2. Hercules - 100 grams
3. Banana - one piece
4. Milk (non-fat) - pivsklyanki

Z vivsyanka

Hercules is a representative of more carbohydrates, allow you to save your city for about 3-4 years and make yourself a badio.

Sir is a protein that will be conquered in a regular way, step by step you will make your speech corny on the merit of metabolism.

Plus, to top it off, the energy consumption for over-etching the sulfur is an order of magnitude greater for other products. Before the speech, all milk virobs must be put together.

Banana is a savory carbohydrate that gives a good taste to the country. Milk - for consistency. Beat it up to a homogeneous mass.

White cocktail "Boom"

1. Pure water - 400 ml
2. Serovatkovy protein - 1.5 scoops
3. Creatine - one serving
4. Banana - 200 grams

Zmіshayte all for the help of a blender. The result is an improvised gainer that suits you.

Smoothies "Greek Mix"

1. Walnut yogurt (1%) - 180 grams
2. Pear - one piece
3. Avocado - two tablespoons
4. Spinach (leaf) - 2 cups
5. Lime sik - two teaspoons
6. Grapes - pivsklyanki

3 spinach

This smoothie is the golden mean of BJU. It's true, the food price is outperforming the norm.

Drink "Fruit Paradise"

1. Fresh mango sik - pivsklyanki
2. Avocado - one piece
3. Sourdough (0%) - 1/3 bottle
4. Mango - a quarter of a cup

In carbohydrates, there are significantly more proteins here, call on the price. Vіn saturate your body with glycogen and restore energy potential.It's so delicious!

Drink "Vitamin"

1. Lemon juice - in one half of the fruit
2. Pure water - one liter
3. Cane zukor - two tablespoons
4. Shipshini tincture (concentrate) - bottle

Badyoriy iz shipshinoyu

Zmіshayte zadalegіd and sip a drink after the end of the training. Yogo can be saved from the refrigerator for a few days of sleep without wasting brown powers.

Protein bars "Pitbull"

1. Tsіlіsna vivsyanka - 3 bottles
2. Sirovatkovy protein - 4 tablespoons
3. Milk (nonfat) - 1.3 bottles
4. Cocoa - one tablespoon
5. Gorikhi - zhmenya
6. Honey - one teaspoon
7. Peanut oil - two tablespoons

All components are adjusted to a homogeneous mass. If the blender fails, you can add a little more milk.

Pour your chosen shape (the consistency is a bit thick) and put it in the oven for 20 minutes (180 ° C). In extreme weather, you can make a cake, and after baking, cut into portions of shmatki.

Protein bar "Evil"

1. Peanut butter - 3 tablespoons
2. Vivsyanka - package
3. Nasinnya (cleaned) - one package
4. Milk or water - one bottle
5. Banana - one piece
6. Honey - for relish
7. Izyum - pivpaket
8. Protein (per bag) - 4 tablespoons

Protein bar at home minds

Mix all the dry ingredients together, add the paste and banana. Form a tovst mlinets and wrap the yogo around the grub's plivka.

Place masa in the freezer for 4 years. How manystitch on 10-12 bars. Live peacefully.

Porada: as if in the gym, you got confused in your head, drink licorice juice and you will see a surge of fresh forces.

If you kill all non-common folding terms, then in carbohydrate vikno - tse timchasovy vіdrіzok, which follows in the wake of whether there are any physical pressures and with the help of which our organism can easily conquer carbohydrates. With a stretch of about 30 strands, the body is energized to produce brown speech and energy, as if they were trained in training.

In carbohydrate vikno that hormone - what kind of connection?

Adrenaline and cortisol are two smut hormones that help the body switch to the mode of boosting energy and the mode of saving energy for an hour of training. The first building increase in the volume of glycogen in the blood for the liver change. Physical activity is simply impossible without glycogen. In addition, adrenaline makes the rye turn sour, which makes it quicker for that stronger physical urge and quicker m'yaziv. Cortisol may have similar functions.

Zavdyaki injecting hormones, the athlete breaks new records, takes away the charge of vitality and fresh strength, not being aware of it. Herbal processes during this period are constantly improving, practically sounding. І axis, the physical adventure is completed, and the hormones do not attach their work. I do not trap the body in the state of stress, wine is trying to protect everything, including non-essential fats. Vіn shukaє energy zvіdusіl, including m'yazovoї masi. Reveal the protein-carbohydrate vikno є the reason that the body begins to eat and m'yazi!

Uncompleted carbohydrate vіkno - yakі riziki?

As soon as you lose time in carbohydrates after training, you won’t have another hour after physical adventure, a hungry organism at the maximum level of storage and life of speech. And as you know, scho reserve to turn into great m'yazami, you will have a lot of mercy, you will take off less fat.

I will respect the closure of the vikna after the training of the guilty is added to those who are more m'yazovu mass. And also you, whoever wants to train with a way to get rid of the vaga. Vtіm, tse important for any athlete, to that scho allows shvidnovit more energy for distant trainings.

What will you be like as an athlete if you miss your weekend? The next day, we will be weakened, and it is unlikely that you will be able to give a lot of weight, to reach at least some effective training of m'yaziv. In addition, at the link with tim, yogo organism "devours" glycogen from the m'yazyv, bypassing the fat tissue, rozmiri tsikh themselves m'yazyv quickly!

IMPORTANT! Our body needs to digest carbohydrates and proteins as soon as every hour, so after physical adventures. And that’s why your meta is a shame, you don’t need to boast about carbohydrates. Drink as much fresh clean water as possible, and you will remember the waste in the body, take it to the most recent inspiration. Vtіm, tsey miraculous privіd in order to pamper yourself, let's say, with a small bar of black chocolate or a banana of medium rosemary.

How long do you try carbohydrates for a long time?

Trivality in carbohydrate vikna to become 30-40 hvilin. Prote deyakі vchenі to talk about the trivality of yoga for a couple of years after training. Why believe? The protyazh of the first year after the physical advancement, the process of assimilation into carbohydrates is more rapidly, lower in other situations. However, after the first timchasovy vіdrіzk, carbohydrates will still be conquered, only more (in the opinion of experts, 2 to 4 times). And tse means that the earlier your body takes carbohydrates, the sooner. And if you pass a year or a friend, then in the next moment you will conquer it at a faster pace, lower it. "Traditional" assimilation will be less than six years after training.

Also, the best solution is to close the carbohydrate window in the next five years after it appears. Significantly, it takes a day and more to replenish the glycogen reserve. Closing the window, you will speed up the process of renewal and you will feel much better until further training. If you hesitate, then get ready for the offensive, dobi, and you will see that this is the sign of weakness in the minds.

What kind of products do you use to drink in carbohydrates?

What is the most important nutrition for the one who closes the carbohydrate intake after training? The simplest solution is protein and carbohydrate cocktails. Let me let you forget about the unsafety and the poor protein-carbohydrate vikno. The secret of such cocktails lies in the fact that "sweets in carbohydrates" are given to the accelerated production of insulin, which blocks cortisol and adrenaline. In addition, at the warehouse for drinking, sound amino acids, which are necessary for the growth of m'azovoy mass. However, do not forget about those that such a product is not grown, but pure. And as soon as possible, your body is unbearable.

IMPORTANT! Do not forget about the pre-exercise intake of їzhi. Mіzh him that post-training diet can pass no more than 4 years. And yet you do not eat sports eating, but you have a great number of zmishanu їzhu, zbіlshte tsey hour to 5 years.

As a miracle alternative to a cocktail, you can enter:

* buckwheat, fresh juices (previous grape drink);
* honey, fruits, peas;
* corn, bobi;
* dairy products;
* For good respect merit bananas.

It is important that in the period of the “carbohydrate-protein cycle” the richer speech from these products will be gained richer.

We determine the amount of carbohydrates to close the carbohydrate intake

Knowing what to close in carbohydrates after training, it is necessary to change other nutrition. Such a quantity of carbohydrates is necessary for a tired, hungry organism. Mіzh bodybuilders and vcheni on the topic of super girls to sharpen already a lot of rock. The first to talk about 200 grams, others about 50 grams. If you see an average desire, then you will need to take 80 grams, because too much carbohydrates can cause overworld secretion of insulin, thus causing the "conversion" of carbon into glycogen.

Protect the amount of money and weight of the athlete. There were few athletes-pochatkіvtsіv, yakі adopted as a rule "navantazhuvatisya" in carbohydrates and proteins after training. I starve for an hour when you are hungry. However, the very thing can be called a rude pardon. Eat in small portions, like before - 5-6 times a day. The first sprat of the next year to take - including carbohydrates.

IMPORTANT! And the result is low, as it was brought, that per skin kilogram of mass of the body it is necessary to take yalovichi, ovary, grayish or other yakіsny protein at a dose of 0.5 g.

Robimo Wisnovki

Їsti is necessary without intermediary after physical vanity. In the world of that, as an hour passes, the rate of accumulated glycogen decreases. After a sprat of years, the stench will fall twice, after six years - to the minimum indications. This fact has been brought scientifically, zavdyaki to numerical experiments and achievements.

What is the protein-in-carbohydrate vikno after exercise?

The main idea is in the attack: after strength training, your tongue fibers are damaged, and store glycogen for expiration. Living the sum of proteins and carbohydrates as the most visible after training, you compensate for these effects, as a result, your body can promptly induce more m'yazyv. And, as you get into it, this enchanting camp becomes less than 30-40 quills, and then it starts to curl up, and whoever didn’t catch it - that zapiznivsya. If you don’t close the anabolic cycle, you won’t get sick, your training will be practiced well.

Due to the efforts of the sportsmanship of sports eating, newcomers are especially often consumed in pasta, as they like to try on themselves the eating patterns of elite athletes on steroids.

Anabolic vikno - only after training on the spot.

One of the ideas that formed the basis of the “anabolic vikna” was the acceleration of the disintegration of the mind after training, as it is necessary to quickly improve. Ale, after the fact, the pace of disintegration of m'yazіv after the power one is less than three days (). To that mitteva їzha, since the training does not play a great role.

Vignatok іz th rule - natche training, if you are not їste 4-5 years and more. In this direction, the rubble of the m'yazovy protein is obviously strengthened, to that, in the same time, the training is the garna of the strategy.

Moreover, all the studies, which show the basis of the protein-carbohydrate cycle, were carried out on athletes themselves, as if they were training hard.

The most important role is played by those who, if you have spent the day before training.

It’s enough to overdo it, and the very fact of an empty slug is not to be said about those who have no living words in their blood. All the stinks stay at the blood for 4-5 years after you have eaten. So, if you take it 2-3 years before training, you already have є і proteins, і glucose in the system, і є right before and immediately after training there is no sense.

In this way, even if it is possible, varto z'isti should be protein-in-carbohydrate without intervening before training. Moreover, if you take away the amount of amino acids in the bloodstream, you will be available every hour and every day after training, a small amount of carbohydrates guarantees a stable level of glucose and sufficient energy for work. This option is suitable for those who do not have the ability to eat right after training.

As soon as you start exercising on the spot (more lower in 3-4 years after the rest of the intake), immediately after the training, varto will take 25-30 g of protein.

Lyle McDonald gives the following numbers:

3-4 years passed from the moment of the rest of the intake, 30 weeks before the training varto take a sum of proteins and carbohydrates, in order to normalize the level of glucose in the blood and remove the trochs of amino acids: 0.3-0.5 g / kg and in the right diet, in the diet dot. After training: 0.3-0.5 g/kg of protein and 0.3-1.5 g/kg of carbohydrates.

In this way, as if your last intake was 2-3 years before the training, your body is still taking vicarious amino acids to restore the signs of that growth.

In 2013, a round of deaths was carried out looking back at the time, assigned to the "anabolic viknu" ().
One of the main speeches, yakі vyavili vechenі: there is no need for contiguous evidence of the fact that the reduction in carbohydrates and proteins without intermediary after training increases the synthesis of protein in m'yazakh.

If it was up to the dry m'azovoy mass, the hour of the reception of the protein did not play a role. In all the studies, the participants saved the protein in a day after the training, the results were three times better, as it was said, just for the sake of the fact that the stench lived in total more protein per day.

Anabolic vikno three dobu

Based on the findings carried out by the Department of Kinesiology at McMister University, Hamilton, Ontario, protein synthesis was promoted 24 years after the military ().

The synthesis of protein m'yazіv increases in the body of a person by 50% after 4 years after strength training, and by 109% after 24 years, and then it rapidly decreases, turning after 36 years to the cob level.

In such a rank, it is important that it is only a stretch of 1-2 days after the training, and not a stretch of the fifth year after it. The total amount of protein and carbohydrates during the day may be the most important (). This means you can't rely only on post-exercise protein and the mythical protein-carbohydrate diet for fat growth. An important role is played by eating during the day. Only elite athletes can be blamed, or people who train once a day, as well as those who train on a daily basis.

Sports and the right food are being actively pushed through these days. Even before pumped up people could learn less about bodybuilding, then today the gym does not see more lines. I ti, who have been actively pumping their body for a long time, know that these are the rules of eating, dorimuyuchis that you can gain m'yazovu masu and get fat.

Trohi is important to change the stark diet on a sports diet, as if you are a beginner, you often want to eat fast, as it is most often seen as swedish carbohydrates.

But, fortunately, this is a small trick, which will allow you to take in carbohydrates more than the proper norm in order to achieve a strict regimen of training. І is called won in carbohydrate not vikno.

What can you eat after training?

Here everything lies in the form of training. Truly, everyone stinks differently. Somebody actively trains to throw off the pounds, and some hits to build up the m'yazovu mass.

That requires and virishuvati, їsti chi nі:

• How do you do cardio or other training, reduced fat mass is provided, so that the first 2 years are not buggy. After that, as you have been actively engaged, the body begins to refill the energy, sometimes it helps, and sometimes not.

  And at the same time, if the exercise does not need to be in carbohydrates and fat, then the body begins to extract energy from the obvious fat reserves, it seems simpler, to actively drown the fat. Well, if it’s clear at the right time, then the energy will be taken from the fat and the reserves will again be depleted of short-lived ones.

• What is the purpose of your occupation - to reach the mountainous relief Dial m'yazovu masu, then after the training is obov'yazkovo is necessary. Ale, not all sleep. Strava, as you see in the first two years, is guilty of revenge on the life-giving elements, which allow you to be safe with energy, and also to vouch for the growth of the m'yazovoi tissue.
  That is, after a forceful pursuit, it is necessary to eat a dish of 60% of which is made up of protein and 40% of carbohydrates. After aerobic pressure, the spiving of protein and carbohydrates changes with accuracy on the contrary.

What can you do for an hour of training?

One hedgehog, how you can get used to an hour of training - that's water. And sometimes, some of the food is trapping the rozbіzhnosti to drink and not to drink for an hour to take, then definitely drink.

To that, then we spend a great amount of vology, which we can bring to the eve of the day:

Why obov'yazkovo є?

• Under the hour of law enforcement officers the organism is stained with a lot of energy. And it’s amazing that immediately after training, our body begins to replenish the stained glass reserves. І schob shvidko v_dnovity, best s'їsti schos іz vuglevіv.
• And to that, as a result, vikonannya bagatioh is right microtraumas are established in m'yaziv, then it is simply necessary for us to help the body with their resilience, for which the m'l'yazovy increase is often observed, and vitrivality is increased.
• Zim zavdannyam can run in less than a squirrel And just like that, the stench is going to be swept into our body. If nothing else happens, all susilla, vitrachenі under the hour of training, will be maritime.

In carbohydrates or protein-in carbohydrates - just an hour, with a stretch of which you can and need to take the first set of products, which allow you to restore energy, as well as increase in the growth of the m'yazovoi mass, the increase in the growth hormone and the insulin in the blood, which is actively absorbed.

The value of carbohydrate intake for weight loss

The diet of a person, as if trying to throw off the wag, knows strong changes. I especially appreciate licorice, all shkіdlіvі and shvidki in carbohydrates are included, and to change them come more, rich in gluten. Ale oskolki pіslya to occupy the body, it is necessary to help replenish energy reserves, as it is, more carbohydrates do not fit here.

I itself at the carbohydrate vіkno can be z'їsti zaboronene. For example, you can buy chocolate, fruit, honey and navit tіstechko. Ale, well, it’s not good for them to be evil. The norm of z'їdenogo for calorie may become half of the glassed glass for an hour to take.

It seemed that you could not do it after training, so that the body would speed up its fat reserves like a breeze of inspiration. But really, it is easier for the body to take energy from glycogen, which is found in the mucosal tissue, which is acceptable to change. I may be on Teresa, the figure will become smaller, but on the bone of your body it will appear even more quickly.

Is it possible to do after training through skilki?

In order to restore the vitracheni reserve of energy and inject it into the positive growth of m'yaziv, їsti bazhano first 20 hvilin after training. In the same period, the body actively burns calories, and the effects of proteins are more likely to inspire malignant microtraumas.

Through skilki can you drink after exercise?

Under the hour to occupy our body, the sweat is strong, and that means, it’s a quick waste of water. It is simply necessary for that to be taught as soon as the first hour, so after the training.

As for the rest of your ambitions, you had a cardio workout, then it’s better to buckle up, until the breath and heart pulse are restored. And already after that you can drink a little bit of water. Do not drink once 0.5-1 liter. Better offal, ale often.

Why close the carbohydrate vіkno?

How did you move earlier, after training the best in carbohydrates - tse shvidki. So, as the speed of their assimilation in this period grows by 3-4 times, the stink simply cannot be caught in the zayvy fat.

Є kіlka rules for the correct carbohydrate vіkna:

Three healthy carbohydrates after training can be taken:

Zvichayno, more beautifully, as carbohydrates and proteins are added to the body in a rare sight, but the stench is more easily acquired. And the axis is firm, I can be їsti already in a year after training.

Three whites can be chosen as follows:

• protein shake;
• trigger, shorter breast;
• low-fat fish;
• egg whites.

And a few options for cocktails, which will help you to improve after training.

Recipe 1.

You need:

1. For the cob, the ascorbine should be carefully trimmed to a powder-like mill;
2. Now all the components, cream of lemon, must be put in the container for the blender. Tudi wichavlyuemo sik vіd halves of a lemon;
3. Everything is relatively zbivaemo that p'emo from the first 30 hvilin after taking.

Recipe 2. Protein

You need:

• milk - 2 bottles;
• fat sir - 250 gr.;
• banana - 1 pc.;
• honey - 2 tbsp. l.;
• vivsyanka - 2 tbsp. l.;
• egg white - from 3 eggs;
• fresh or frozen berries - for relish;
• cinnamon - ½ tsp

All ingredients are stored in a container for a blender and beaten. Such a cocktail can be drunk for five years after you have drunk a drink from the previous recipe.

Visnovok

Zagalom, we can say that in carbohydrate vikno is a welcome bonus
for the quiet, who are subject to a strict regimen of training and eating. At the same time, you yourself can allow yourself to be taken from the fenced.

If training is to take place in the evening, then curl up in carbohydrates with foodstuffs, like to clean up protein, and the axis to clean up in carbohydrates can be less.

The prote rule, that it is necessary to reduce carbohydrates for nothing, remains unchanged here.

In carbohydrate vikno for quiet, who is thinner and quiet, who is gaining m'yazovu mass, practically do not bother. Retail will be less for the amount of protein, as the skin needs.

Choose products that practically do not have fat, which the very body after exercise cannot so actively regenerate. Navit on zavoєnnya fat you need energy, store it, then, commemoratively, we were able to take it for an hour.

A window into Europe, like having cut through Peter I, is not so often discussed in the current world. There are more sports enthusiasts who are quiet, who only climb up to them to join, to call like that in carbohydrate vikno. Well, yoga is negotiable!

We have risen to the development of another popular myth among the fitness middle: “Protein-in-carbohydrate vikno after training”. Deyakі nastіlki vіryat miraculous peculiarities of this vikn, scho to name the term “window of opportunity” (vіkno opportunities), which describes the space between the hour after the training, which gives the possibility of a quick inspiration and growth with proper eating.

This article is adapted by the translation of the scientific review for 2013 rіk. By Alan Albert Aragon and Brad Jon Schoenfeld.

In carbohydrate vikno - what is it?

Protein-carbohydrate or anabolic vikno- the hypothetical camp of metabolism, if the body needs to be in the living rhechovina (important in i), yakі (nіbito) when living in songs, at the same time bring to the maximum anabolic energy and growth of the muscles, and it is not less important, the price does not lead to the end fat mass.

Zagalom, Cossack! And at the “correct” hour of the mind, and everything is going to wake up m'yaziv for a beautiful booty, but nothing is added to fat.

In English language, the term “Nutrient timing” is often used, otherwise the strategy is to go at the close of the training hour. As a rule, before the next training session. A lot of authors declare that such a diet is the most productive for the formation of coal body and that eating during the protein-carbohydrate period plays an important role, lowering the cost of food.

Відповідно до даної теорії, прийом певного співвідношення білків і вуглеводів призводить до якнайшвидшого відновлення пошкоджених під час фізичного тренування м'язових волокнах, а також поповнення енергії, причому це відбувається за принципом суперкомпенсації, що веде до поліпшення складу тіла (тобто змінюється співвідношення жирової та сухої masi). ), as well as the promotion of sports (strength) performances.

A lot of authors suggest that the significance and presence of the protein-carbohydrate fiber can significantly change in the fallow time due to a number of factors. Prote is more important than those who are more important than that the authenticity of their judgment was not verified. Moreover, the rest of the scientific data put a summation of the classic statements about the protein-carbohydrate diet, and the mutual acceptance of live speech after physical training and anabolic processes.

What do you mean?

Irrespective of the claim that the negainist technique is even more important for the maximum hypertrophy of the mind, the scientific approach is overwhelmed by the German. Vinikaє nutrition, yak vplivaє їzha before training for eating after training?

In the course of the study, it was found out that it was necessary to ingest low doses of amino acids (6 g), once before training, to increase the concentration of amino acids in the blood by approximately 130%, so it is saved. close to 2 years. And by taking 20 g of graywool before training, increase the concentration of amino acids to 440%, so you get even closer 3 years after training.

In addition, there is a thought, that simple whites, taken immediately after training, like everyday material, go straight to the m'yaziv. It was established by an additional path that the power training intensifies the process of protein exchange by 1-2 dB, tobto. protein synthesis is accelerated and it is important to feed the body with equal doses of protein with a stretch of doby/two. Also, the importance of protein-carbohydrate sums is greatly overstated.

In the process of renewal, one can see several phases: shvidke renewal, upgrade, supercompensation (advance) and renewal. Moreover, the overflow of the reactive processes is characterized by a different overshoot of the reactive reactions, and instills a suvoro succes- sion of their first and last characteristics. Persha and friend phase to characterize the dynamics of innovatory processes to reach the energy and plastic characteristics of the organism. pre-training match, third phase result increment functional and morphological characteristics of the organism, and fourth phase marks the turn to the pre-trip level for the presence of repeated adequate recruitment stretching out the singing hour.

Detailed article about the renewal of m'yaziv after training and krepaturi:

Taxi, and what else to know? And then: at the next hour and right after the intensive physical adventure we are going to the first day of the year decrease in ATP level and other macroergic phosphates in malignant tissues, as well as beware depletion of glycogen reserves at the m'yazah and the oven, the song is formed sourness organism. Seems to be the same destruction of the protein structures of the m'yazovoi tissue, as well as stained glass low hormones, enzymes and other biologically active speeches.

Revitalization processes begin with the liquidation of the sour borg and the restoration of us in front of the energy (constant warehouse of the internal medium) m'yaziv, damaged during the first hour of strength training. By stretching the first fibers that year after training, the body recognizes the level of macroergic phosphates and ATP in cells for the activation of oxidative processes. So very protyazh first 12-48 years after training, the resynthesis of glycogen in meats and liver is performed, which further increases the energy potential of malignant cells and the body as a whole. Until recently, until the body restores the level of ATP in the mucosal tissue, the processes of protein synthesis, to anabolism, do not start.

To increase the need for the body in the protein of wine, not earlier, lower in 24-48 years after intense training, that active protein intake after training will only bring shame to your post-worker of protein supplements.

BUT replenish your glycogen stores by stretching for 24 years, and not immediately after exercise. Do not believe? Read. Until then, if you still believe in the myth about those that you can save up on glycogen for 20 minutes, then this article is definitely for you 🙂

So think about it, why not add protein and carbohydrates “protein-carbohydrate vikno” for the first year after training, so that your body’s need for protein is increased not earlier, lower through dobu after intensive training, and the need for carbohydrates will you need to stretch for 24 years? Before speaking, remember that if there are any significant energy losses in the first and other phases, the phase of supercompensation will be restored for a non-transferring hour. Also, what do you need for your training, if after one intensive occupation your minds are inspired and grow for another 2-3 days?

Yak mi bachimo, take protein and carbohydrates once there is no need for exercise Until this moment, the rіven of amino acids is still high, and glycogen is still not used up and is checked for a year-friend. Also, comrades, do not choke on a banana and protein on the sidelines of the gym - nothing will happen to you, so you will be patient at home. The offensive reception can be 1-2 years old without shkodi for the growth of that renewal of m'yaziv.

One "ale"

Ale yakscho vy poili a year before training, as it were, it’s acceptable, 1.5 - 2 years, then it’s like 3 years and go out and you already want to at least isti. In addition, there are people who train before lunch after work, well, there is no other capacity in them. In this case, the rest of the day will be taken 4-6 years before the start of training. And I still can’t take a drink or a protein-carbohydrate drink before training, next, I’m more likely to take a healthy speech immediately afterїї finished.

Practice shows that after a sour, important training, as if you didn’t eat well until the new one (just like you didn’t get drunk in a McDuck), hunger strikes. What work? And stay healthy. Golovne, remember no need for anything, Yak and in that, shchob to reel yourself and not їsti 2 years. Diet for the situation 🙂

Eating before training

Later, we found out that before training it’s more important, because. provide us with protein (and also, amino acids) and energy for a long time. Їst before the cob of training next not less than 60-90 hvilin before (fallow due to the conquest of hedgehogs). It is also not recommended to train on an empty liner and re-trim the liner. Golovna, the darkening of that vminnya control is a little more nasty.

So what do you need / can you eat before training?

Situation with carbohydrates dosi є dark flame from the point of view of science. The lack of data does not allow the production of the same single-valued vysnovkіv. Sound recommended to include in carbohydrates before, so i after training in numbers approximately equal to those, or to overtake the protein, which is good at the same time from them. Judging from the rest of the results, in the carbohydrates of the next hour and after the training, add more to vitrivality, but not for hypertrophy and strength. save yourself energy. Accepted proteins will be a vicarious organism, like a dzherel of amino acids for working drugs, creating the so-called anabolic "rethinking".

As a rule, it’s a good idea to have a meal before exercise during the day, because the fat in the stomach is healthy and the freshness of the intake of other fattening speeches. The fat hedgehog is more likely to stay at the slug, and to that, it can be an hour of training to overcome discomfort, squealing, colic, tedium and belching, short, fu.

Podbag: eating before training can be at least 60 minutes before the new one and include protein and carbohydrates.

Apply

As a rule, eating before training can be changed from grain crops- wheatgrass, buckwheat, corn porridge, brown rice, whole grain bread, potatoes, hard pasta, legumes, .

And the axis is good simple carbohydrates(Finiki, pineapple, rodzinki, stiglia banana), then live them 30-40 minutes before training. Tse dopomozhe change the amount of glycogen, which vikoristovuetsya for an hour to take, allow you to take a start and continue productivity.

Bіlok zasvouєєєєєєєєє to dosit dovgo, yakscho you take yogo z їжі, that tse varto vrakhovuvat. Jerels of white can be: yalovichina, turkey, cock, fish, eggs.

Eating after training

I think it’s all right to know that during the hour of forcefulness our minds spend the same amount of glycogen, because we need a lot of energy. ⛔ One ALE: it is important to remember that glycogen stores are formed in the body. throughout the day.To order, the level of glycogen after training has become the maximum, it is necessary less than 24 years. For a successful overcoming of this process, one should often and equally live in carbohydrates stretch doby, and do not choke on carbohydrates without interruption after training. Yogo store no more, that evil uncle catabolism is not worse than your m'yazi. And again, it’s very important to eat properly: the quantity and quality of the micronutrients is significant.

So remember: the cost of taking a portion of carbohydrates after the training for closing the carbohydrate cycle is insignificant and adds little to the increase in energy replenishment of the body. It is more important to increase the total amount of rhubarb in carbohydrates and the calorie content of the diet for gaining weight or losing weight.

Yak we z'yasuvali, in the wake of busy stretching 20-40 quills, in theory, it is NOT necessary to replenish your stock of lively speeches. And what do you want in practice? endure? No already! Tse not obov'yazkovo can be but a povnotsіnny priyom їzhi. In this way, the simplest products are available, so you can easily get used to them.

STARVE 2 YEARS WHERE TRAINING IS NOT POSSIBLE! I’m already at a loss and for three years I’ll guess those days, if I didn’t know what. Tsya song of the self-made whale at the slug, that postiyna then I forgot for a long time.
Tse mayut buti yak in carbohydrates, and proteins. You can have a banana and protein/natural (I'll give you an armchair, if there are any miracles) yogurt.

If the axis is right in the face of hunger, then it means (more before training) you can eat again after being busy while you go home. Do you live close, can you be patient? Then go calmly and still be normal (classically eat proteins and carbohydrates: you can have porridge or pasta of hard varieties with a portion of protein (chicken, eggs, riba or otherwise), if you want, do not varto God's will and with a second in the price of evil, freeze the carbohydrates .

Before speech: tse does not mean that it’s all, that darling and stomach are welcome Your snack after training may be buti entries.

Protein cocktail

No protein? Not bad - the axis of the recipe for a protein cocktail, which can be grown in home minds.

• 300-400 ml of milk (1.5% fat) / natural yoghurt without additives / kefir;
• 250 gr syrah (low fat);
• 1 medium banana;
• honey (2 tablespoons);
• white plastic (2-3 tbsp. spoons);
• berries (can be frozen) / fruits;
• cinnamon / cocoa (0.5 year. spoons).

All smiles in blenders and enjoy yourself 🙂

1. Hi Due to the fact that the efficiency of the early speeches, taken before the training and after it, is allowed to be equal, it is impossible to say in this way which period is important - before the training or after the training.
2. On the basis of scientific and experimental data (growing m'yaziv) should take a high-yielding (for example, grayish, ovarian, yalovichiy) at a dose of 0.4-0.5 g per kg of fat body (then the average portion is 20-40 g, peaceful bottle) once. The transfer of the prescribed dose will not bring you crusty.
3. Interval between an hour before training and after training reception їzhi not
   guilty of revisiting 3-4 years old. To serve as a source of protein is not a sports meal, but a clear reception of a healthy diet, then the interval can be extended up to 5-6 years.
4. Training can be shifted closer to pre-training or post-training recovery or sports eating while saving an interval between them of 3-4 years. The time frame can be changed in the fall due to individual advantages, tolerability and triviality of training. Tobto need to pick the most handy for you hour interval.

HEAD WINNER: may be less significant quantity and quantity in carbohydrates and protein, which is saved for production, at this hour of life, it may have a different meaning.