To achieve greater efficiency from training, you can begin to perform more exercises than usual, or run more kilometers (this really helps). But you also need to know what your body gets before and after training or jogging, since in the future it can both help and hinder their effectiveness.
Regardless of what type of exercise you choose, here are some tips to use before, during and after your workout.
Before training.
Food with a low glycemic index. If you belong to the category of people who can not exercise on an empty stomach, you can try eating something that will increase fat burning: eat slow-release foods like oatmeal, bread with bran, wheat bagel or toasts. In a study published in the journal Nutrition, scientists evaluated the rate of fat burning in eight healthy women after they ate two different types of breakfast: one day - muesli with milk, peaches, yogurt and apple juice; in the second - corn flakes with skimmed milk, white bread with margarine and jam and energy drink. Both dishes contained the same number of calories, but the first breakfast (muesli) was with a low glycemic index (GI), that is, when the food is slowly converted into glucose, the second breakfast was with high GI. Generally, foods that contain proteins, fats, and / or dietary fibers are digested more slowly, so they have lower GIs than those that consist mainly of carbohydrates (such as white bread). In those days when women ate breakfast with a low glycemic index, they burned almost twice as much fat within 60 minutes of walking than on the days when they ate food with a high GI. Why? Muesli (low GI) is digested slower, so do not increase blood glucose levels, corn flakes (high GI) increase. Ian McDonald, Ph.D., director of research at the University of Nottingham's School of Medicine, says that increasing insulin levels lowers the concentration of glucose in the blood; this most likely explains why women who ate muesli burned more fat. Insulin plays an important role in signaling the body to enhance fat synthesis.
Water. Normal hydration can increase the effectiveness of training: in one study, it was found that people who were slightly dehydrated usually received from training only about 75% of the effectiveness they received during normal exercise. Using 2 to 3 glasses of water 2 or 3 hours before training significantly increases its effectiveness.
During training.
Honey. Recent studies show that carbohydrate mixtures (foods containing fructose and glucose) work more efficiently than pure glucose, increasing energy and endurance during exercise. But before you buy a sports drink, consider honey as a natural sugar substitute,.
it contains fructose and glucose, as well as a sufficient number of antioxidants and vitamins. (The darker the honey, the more useful compounds it contains and the better it fights against diseases.
Flavored water. To avoid dehydration during exercise, you can drink a little flavored water. In one study, people who during the training were given to drink flavored water, drank more water than, those who drank the usual water. While choosing water wisely: some brands can contain as many added sugars as non-alcoholic beverages, while others use artificial sweeteners to reduce the number of calories.
After training.
Chocolate milk. If your training lasted more than an hour, drink a glass of chocolate (or simply) milk. Carbohydrates will help replenish the energy that is stored in the muscles (the so-called glycogen stores) and help in the recovery of muscles. Do not like milk? After exercise, replace it with banana and peanut butter.
Tart cherry juice. Tart cherry juice delivers antioxidants that neutralize the effects of harmful free radicals formed during exercise. Studies show that a daily dose of cherry juice will help reduce inflammation, which causes muscle pain.
A study in 2010 published in the journal of the International Society of Sports Nutrition found that runners who before eating on the treadmill consumed about 700 grams of tart cherry juice (about 480 calories) for seven days, and then on the day of the race, reported about less pain than runners who drank a placebo. Although it is not necessary to drink juice directly before or during exercise: fructose, the basic sugar in fruits, requires more time for digestion than other sugars (as in sports drinks), so the use of juice before or during exercise can cause abdominal cramps.
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