What is there before and after cardio?

Recommendations for nutrition before cardio and after it differ from pre- and Post-training power after strength training. Cardio - it's running, walking, Bicycle, swimming and other activities that require continuous continuous Movement and involves the work of the heart muscle, increasing the pulse. Thus, knowing what is

Before and after cardio training you can significantly improve its effectiveness.

CARDIO - WHY AND WHY?

Aerobic is recommended not only for people who want to lose weight, but also for health of cardio-vascular system. The number of cardio workouts can be from one session to Five a week, and the duration of 10 to 60 minutes. However, this depends on the purpose, the initial Data and level of training. Beginning is always recommended with a minimum, gradually increasing the duration Load. This is due to the rapid adaptation to aerobic exercise, so if your goal - Health promotion and weight loss, the load should gradually increase. Similar Stop cardio training should also be gradual, as well as increase calories after Diet.

NUTRITION BEFORE CARDIO

Previously, the ideal option was to do cardio in the morning before breakfast, since after Night fasting the body begins to actively use fat. Modern research Show that fat burning will increase if you take amino acids before exercise. it Can be tableted amino acids or rapidly digestible protein products with a high

Nutritional value, like whey protein or egg whites. 10-20 g of isolate or pair .Egg whites before the morning cardio will be enough.

However, this option is suitable for people who have a relatively low percentage of subcutaneous Fat. For those who have a fat percentage of medium or higher, the training time does not matter, The main thing is that they are in general. Optimal to eat for 2 or 3 hours before aerobics, if its duration Is 30-45 minutes. As a meal, it is better to choose protein and slow carbohydrates with a low Glycemic index, which will restrain insulin levels, will provide sufficient Energy before exercise and will burn more calories from fat. In fact, you can Calmly do aerobics 2-3 hours after your standard dinner.

TRAINING

During aerobics, you can and should drink water. Otherwise, the water-salt Balance, which will not lead to anything good. On forums, I often meet messages that Sweat - it's fat, which forces people not to drink and wrap themselves up to the head in polyethylene package. Sweat and fat are completely different substances. The body responds to the increase Temperature and emits water to reduce it, which has nothing to do with fat burning. Besides In addition, the use of food film for weight loss threatens serious problems with

Heart.

NUTRITION AFTER CARDIO

During aerobics, the body burns calories intensively. This process does not last very long After exercise, so nutritionists do not recommend eating right after cardio. In some It is recommended to wait for the whole two hours, in others - 45 minutes. I do not think that It is advisable to refrain from eating for two whole hours, since cardio is a direct Way to muscle catabolism, as well as fasting after it. The destruction of muscles will not be at all Is beneficial for losing weight, because they are the main factor of metabolism.

In my opinion, the optimal option is the use of fast protein minutes in 30-45 After cardio (whey protein or egg protein), and after 45 minutes - slow

Carbohydrates. Or, as an international nutrition expert, writer and Bodybuilder Chris Aceto, take the protein immediately after cardio, and carbohydrates after an hour and a half. POST-TIME Before morning cardio is not to eat or take amino acids 3-6 g, drink Whey protein 10-20 g or eat 2-3 egg white.

Before the day or evening aerobics is for 2-3 hours (last meal: slow Carbohydrates + protein).

During the workout, drink water. After cardio training (immediately or after 30-45 minutes), drink whey protein or eat Several egg whites. An hour and a half after aerobics, eat slow carbohydrates.

anwar

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