When you need to figure out why something does not work in your diet, it is necessary to understand the nature of what you eat and how it works for your body. An understanding of how protein, fat and carbohydrate work in the process of losing weight and building muscle will allow you to manage your diet without the mess.
Protein builds and maintains your muscles and all tissues of the body. It is indispensable in the process of growth and repair of muscle tissue. Each workout leads to destruction of muscle tissue, breaking ties between the muscles and the creation of new ones. Eating protein after exercise helps the growth (in the case of hypertrophy and excess of calories) and maintains the amount of muscle tissue, because protein synthesis in the muscles sharply increases right after a workout.
How to eat protein before and after training?
To support or build muscle, and thus create a beautiful relief of the body (and parallel to maintain fat burning process, as for servicing of muscle the body produces more energy) needs protein.
During exercise body expends energy from glycogen reserves in the liver first, then from carbohydrates, then from protein and then (depending on the intensity of exercise) gets to fat. To avoid loss of muscle after exercises, you should eat protein. You can use the graph to determine the rate of proteins in your daily diet. For weight loss (with cutting carbs) you can get additionally calories from low in fat protein products, such as: dairy products (milk, yogurt, and cottage cheese ), poultry (chicken or turkey), seafood (squid, shrimp, sea fish), eggs, plants (soy, peas, lentils).
Please note that cottage cheese has high level of casein which is make it a valuable source of "long-playing" protein (and recommended for the late dinner). Casein has the lowest rate of digestion organism and will not use the muscle as an energy source during sleep.
Conclusion: The protein is necessary to eat before and especially after exercise, both in losing weight and muscle building.
We already know, fat in moderation is necessary, useful and not harmful. We're talking, of course, about healthy fats. Only with the use of excess of food, energy is stored in the form of fat depot or simply, in the form of extra kilos. Thanks to fat your skeleton is lubricated and your joints are in excellent condition, even at work with heavy weight, the cells are protected and restored (especially important after training), synthesis of hormones is well performed (for the production of testosterone and other) and you are protected from overcooling.
We receive fat from such food as avocado, egg yolk, olives, nuts, coconut, olive and peanut oil, omega-3 fatty acids, like salmon and other varieties of fish, meat, chia seeds, flax seeds, soybeans, tofu, beans, wild rice and walnuts, and dairy products.
Therefore, the maximum amount of fat in your everyday diet should be about 30%/ The proportion of fat should never fall below 15% because it can lead to hormonal disorders. Other words completely impossible to exclude fat, otherwise our skin, hair and nails will be in poor condition, your hormonal system will fail, and so on.
How to eat fats before and after training?
Reduce amount of fat to a minimum just after training and before training. Fat slows intake of carbohydrates and proteins, which affect your metabolism. Use low-fat protein food (lean meat, fish, chicken breast, Greek yogurt) after training.
Conclusion: no matter, you lose weight or build muscle, fat is necessary, but not before or right after your workout. Reduce the amount of fat to lose weight, but not lower 15% of the daily diet.
You need carbohydrates to provide muscle and brain energy. Without carbohydrates you will be exhausted, because it will be difficult for your body to get energy from fat, and besides, it will take primarily from protein. That is why perfect condition for use of stored fat as an energy source is after waking up, as glycogen stores are depleted and organism straight burn fat.
How to eat carbohydrates before and after exercise?
Complex carbohydrates (cereals, legumes, wholegrain pasta and bread) give you energy for a long time and before exercise it is necessarily to have carbohydrates. It will provide you with productive work.
Carbohydrates replenish of the lost energy after training to, and if the body cannot get enough of them, can start the process of destruction of muscle tissue. Exactly after a workout carbs are in the process the energy restoration and not stored calories in fat, it is used as a source of instantaneous energy. If during that period you will not throw some fuel, the formation of carbohydrates starts from proteins. If you create a deficit of carbohydrates, this will lead to the depletion of glycogen stores in the liver and fat deposition in her cells. Thus, carbohydrates prevent the protein so that it fulfilled its main building functions, namely the synthesis of new muscle fibers. Carbohydrates help the body adjust to an effective fat burning.
Conclusion: if you want to gain or maintain muscle mass it eats carbohydrates before and after exercise: they will not go into fat. If you lose weight, you should cut back on the amount of carbohydrates, and then when you exercise the body will get faster to the fat.
If you will strongly and permanently cut the amount of carbohydrates, body will begin to use protein for energy generation, which means you will lose muscle and slow down metabolism. Most of the women burn fat faster and utilize muscle glycogen stores slower. Therefore in general, they need less carbs than men do. Since the energy is supplied with food, it eliminates the need for their own consumption of fat, so try not to eat for an hour or two after training.