After training, proceed to your normal diet, but not earlier than 1.5, and preferably 2 hours after its end.

If you usually train in the evenings, regardless of the energy consumption of the upcoming training, make sure that the last full meal was done 3-4 hours before it. It is better if it is a vegetable or animal protein with fresh vegetables. Just before the training, just half an hour before it, eat some sweet fruit, for example a banana or a twig of grapes. Then you will feel yourself quite cheerfully during the performance of the evening complex of exercises and "live" until the end of the workout.

After the evening visit to the gym about food simply forget (I repeat, it's about the case when your goal is losing weight), otherwise the effect will not simply not be, it will become negative! If you are very hungry, then eat one unsweet fruit - for example, kiwi or a half of grapefruit, drink a cup of herbal tea and go straight to bed.

Also, drink a lot during any workout. You can use simple water, or can be an isotonic - a drink that replenishes liquid, carbohydrates and electrolytes lost during intensive physical exertion (sodium, potassium, calcium, magnesium and t. I usually do isotonic alone, adding a pinch of salt to 1 liter of water, 1 hour. honey and juice of half a lemon or orange.

The recommended dietary guidelines concern all who want to lose weight. If, however, the purpose of your workouts is a set of muscle mass, the food ration will be significantly different and it is recommended to make it directly with a specialist.

However, both of them would recommend the same rule: "Do not reward yourself with sweets or zhirnenkim for the work done in the gym, otherwise all your efforts will be in vain".

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