Good Lifestyle

Each date seized knows that the planning of the first perfect date is only half of the battle when you try to make a lasting impression. What you do after saying good night is just as important. If you send a message on the wrong message or wait too long to call, all your valiant efforts can go from the window! The same thing is true when it comes toaptitude.

Of course, sweating at the gym is important when you try to lose weight, leaning or getting stronger, but what you put in your body after your return home - and how long do you eat yourself - is equally important. But here this happens a little confusing: foods that could help recovery on the cardio day may not be the best way to refuel after a crossfit class. We have made the strong lifting for you, however, and recorded it with experts from nutrition and fitness to find out what their meals are recommended. Take their choices to build the body you have always wanted and cease to emphasize if you eat the right thing. It's not sweat with this guide! In addition, do you find that youCan not lose weight? Fitness experts explain why!

Going in the long run or cycling is a great way to boost your stamina and blow up serious steam. But when you work for two or three hours without break, your recovery fuel is of utmost importance.

An ideal meal combines complex carbohydrates with a protein, explains Debora Warner, founder, president and Mile High Run Club program, the first fitness studio dedicated to running. "A grass-based beef hamburger on a rice bread with a sweet potato side is an intelligent choice that fits the bill," says Warner. "When training endurance, athletes lose a lot of sweat and, subsequently, potassium. The soft potatoes help restore the nutrient, making them an intelligent addition to your meal. Beef is a complete complete quality.protein It is rich in amino acids - which help the repair and growth of muscles - and creatine, which facilitates muscle and tendon repair. "

Although yoga can not burn as many calories as running or Zumba, you will definitely need something small to refuel after folding like a pretzel and pushing you at the mentally. "Try to eat eggs or peanut butter with whole wheat toast," says Leah Kaufman, Ms., Rd, CDN, a dietician with just for today, a nutrition board and a yoga center. "These foods are full of protein, which helps your muscles recover after a workout. Faster your muscles recover, earlier you will be able to hit the carpet for two rounds!"

If you lose inches or gout books before the summer, your goal is your goal, you will want to eat something of light but you also fill with the muscular repair protein. "I recommend a yoghurt and Greek berries," says Kaufman. "Bays contain a lot of water and make you feel completely quickly. They are also high in fiber, a nutrient that facilitates weight loss. The yogurt is high in protein, which helps build a lean muscle and muscle recovery in calorie and post-workout AIDS. "Look for vitamin D enriched yogurts. Nutriment can stimulate strength, wound wound and when combined with calcium, sweep the belly from the belly! Find the20 best and worst Greek yogurts now!

If you pump the iron in the morning, the best way to facilitate muscle growth and recovery is with a ratio of 2: 1 low fiber carbohydrates and protein, explains Jim White RD, ACSM HFS, owner of Jim White Fitness and Nutrition studios. "I recommend eating something like a cup of wheat puffs with half a banana, a pinch of cinnamon and a cup of skim milk." The milk protein helps rebuild the muscle that has been broken down and that simple carbohydrates help restore lost muscle glycogen during training, "he explains. The replenishment of post-pump stores can increase the performance of future workout - a key component for carving a trimmer silhouette.

If you want to get the most out of your sweat session after dark, you will need to restore with carbohydrates and lean protein to digest quickly. A cup of cooked rice and three to six whites of hard eggs with a handful of fresh spinach and a spoon of salsa suitable for the invoice. "Sleep is also vital for recovery, he adds." Eating a snack to digest slowly, rich in protein like a Greek non-fat yogurt after dinner can help you sleep all night (which can give you more energy for the training of tomorrow) and further improve recovery ". Speaking of sleep, discover the7 habits for better sleep.

There is nothing more satisfying than hiking at the top of the mountain and taking breathtaking views - Maybe except the meal you get to eat after finally climbed all the way. "After hitting the trails for a few hours, you will want to moisturize with plenty of water and feed your tired muscles with energy carbohydrates and a muscular repair protein," says Sarah Koszyk, MA, RDN, Sports Dieidability and the owner of family. Food. Fiesta. It recommends nibbling on a peanut butter, a banana grain sandwich and honey or a half-cup of mixed nuts with dried fruit and a rolled tortilla with two slices of turkey, lettuce and mustard. "These meals provide a perfect combination of nutrients to satisfy the needs of your body and controlling your hunger," she adds. They also integrate easily into a backpack.

"After a hot yoga class, you want to restore the fluids you lost during the class," says Sunshine Daaidone, founder of Yoga PoE. "Dehydration can cause muscle cramps, headaches and lethargies, so plan to refuel non-raised coconut water, or add freshly hurried citrus to make it more attractive" also suggests consuming a light post-training meal that is rich in richmagnesium, potassium and calcium to facilitate the replenishment and hydration of electrolytes. If you do not want to feel exhausted and thick the rest of the day is the key! Try to eat in an hour of departure from the carpet. Lawyers, spinach, curly cabbage, cantaloupe, almonds, cashew nuts, lentils and bananas are all good choices.

If you want to make serious gains, your post-pump fuel is just as vital as your workout. Carbohydrates to digest quickly - those who have few fat protein or fiber digestion should be your go-tos, says white. The ratio of your protein carbon should be 2: 1. For an easy and easy-to-eat post-pump snack, mix a packet of rice cereal cream with a teaspoon of whey protein powder and a half-banana. "Carbohydrates will help reconstruct muscle glycogen stores used during the Force Training Session and Protein will house the synthesis of protein and recovery," says white. This means that your body will break down less than your lean and hard-earned mass for energy and you will take away on the muscle faster.

The workout at high intensity intervals is less than twenty to thirty minutes, but intense. Due to the shorter duration, you do not need to refuel with a particularly important meal, but you need to work strategically to harvest optimal results from your sweat session. Kaufman recommends cup of carrots and a few tablespoons of hummus. (Check our exclusive list of the22 Best and worst popular hummus choice!) "Vegetables are always beneficial, but after working, your body needs additional vitamins and minerals beyond what is in vegetables. The hummus is not only a large number of tastings, but also rich in protein that helps your body recover and fiber boost satiety. "The more you feel satisfied with your workout, the less you will be able to eat too much and derail all your hard earned progress!

"Most crossfitters burn between 500 and 1,000 calories by training," says White. "Since strength gains and fat loss are common workout goals, your recovery meal must be specially designed to help you get there." White suggests three to six ounces of a lean protein with a larger portion of carbohydrates. A cup of white pasta, three to six ounces of lean Turkey 99%, four tablespoons of fresh tomato sauce and two cups of chopped asparagus or steamed spinach correspond to the invoice, says- he.

If you hit the treadmill or the elliptical before the sun rises, be sure to leave enough time to take your breakfast from 15 to 30 minutes after exercise to restore your glycogen stores (energy ) Lost and repair and cultivate your muscles, says Koszyk. She suggests doing asmoothie With half a cup of fruit, half cup of water and a spoon of plant-based protein powder. Another great post-drive meal Koszyk suggests is a piece of fruit served with an egg envelope made with two scrambled eggs, spinach and a soup spoon of salsa. Whipping Up One of these meals standards what you can give you your next time you have reached the gym, which can help you achieve your goals even faster! For more than 100 creamy and delicious weight loss recipes, click here forZero Belly Smoothies!

Take on the track after a long day at the office is a great way to blow steam and stretch your legs! To satisfy the hunger levels and optimize your recovery workout, Koszyk recommends eating a good balance of carbohydrates and proteins. If you do not have time to sit at a suitable dinner within 30 minutes of your workout, Koszyk suggests navigating a clear Greek yogurt cup with a cup of fresh blueberries, a fruit that has been proven for Eliminate muscle pain and accelerate the recovery rate. Translation: You will be ready to push your body at the limit again tomorrow! "A good dinner option would be the cup of roasted soft potatoes (for carbohydrates) with 4 to 5 ounces of roasted chicken or fish (for protein) and your vegetable choice," says Koszyk. For more ideas about what to eat for dinner after a cardio workout, check20 trainers reveal what they eat after a workout!