An exemplary breakfast may look like this
Oat flakes – contain a lot of fiber and slowly absorbed sugars. The best are the mountains, because they are the least processed. Fiber is essential for the proper functioning of the intestines. In addition, it reduces the level of LDL cholesterol by binding it in the intestine and excreting it in the faeces. In addition, fiber binds a lot of water after reaching the intestines, its volume increases 40 times giving a feeling of fullness. Wheat bran is another good source of fiber.
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You can add nuts / dried fruits to the flakes – nuts are a good source of fats, dried fruit can be used as a diet or sugar supplement in breakfast.
Fat sources are animal fats (in meat, chicken egg yolks, dairy products), vegetable oils (olive oil, linseed oil) and fish fat, which differ from each other by their type and amount of fatty acids. However, we will not delve into this.
As a source of protein, and in every meal, chicken eggs, meat and fish can be used. We consume dairy products in small quantities, or not at all.
Oat flakes – sugar
Chicken eggs – protein and fat
Nuts – fat
And that may be enough. We replace the individual ingredients on each day of the week so that we do not get bored with the diet (we set the diet for the whole week). Oatmeal can be eaten with water, and if someone does not like it with kefir. Kefir contains bacteria that are part of our intestinal microflora.
Another very important meal is a meal after training.
This meal will be different due to what type of training you will be exercising.
There are three types of training
a) anaerobic – anaerobic
b) aerobic – aerobic
c) intervals – mixed activity
Annotation to point A – Anaerobic, anaerobic training
The anaerobic effort occurs when the heart muscle does not keep up with the distribution of oxygen to the cells that build our body. Anaerobic respiration then occurs. During this process, muscle fibers (myofibils) are damaged by doing such hard work. After finishing work, the body goes to regenerate them. Up to two hours it can rebuild up to 60% of muscle fibers.
To take full advantage of this period, you should eat a protein with rapid absorption along with carbohydrates.
Muscle fibers are damaged as a result of strength training, the nitrogen balance is negative and therefore our body is in such an unwanted state of catabolism.
A good solution at this moment will be a protein supplement or amino acids, which are characterized by rapid absorption, and at the same time do not burden our digestive system.
If you have one, drink it immediately after finishing your training. A meal 30-45 minutes after her.
If you do not intend to drink nutrients during this period, eat up to 30 minutes after training.
The main sources of proteins are lean meat, lean fish and chicken eggs. A good source is also cottage cheese, a wonderful product as a diet variety. White cheese is also worth noting, but I would give it only in post-absorptive periods because of the slowly absorbed casein contained in it.
Remember, however, that the protein is a component for which you need quite large amounts of energy for synthesis, therefore it is worth to include carbohydrates that will cause insulin to be released, thus allowing better transport of amino acids and glucose to muscle cells. Carbohydrates in this meal will be necessary as a source of fuel for the cell and the restoration of muscle and liver glycogen.
Ingestion of sugar causes the insulin to be released, depending on how highly processed it will be and what amount of carbohydrates the product will have, this ejection will be either slow or fast. After training, carbohydrates with a high GI should be consumed to cause rapid increase in insulin in the blood, and those with a lower GI to maintain this increase for a longer period of time. Such a mixture of sugars with different processing will help protect the body against hypoglycaemia and will cause a large burst of insulin, a hormone transporting nutrients to the cells.
As you know from the definitions listed at the beginning, the product must be digested so that its individual components can be absorbed by intestinal epithelial cells in the small intestine. Therefore, the more the product is processed (it can be said, digested), the faster it is absorbed. This applies to both carbohydrates and proteins (with proteins having a different index). We do not give fat and vegetables to this meal because they slow down the absorption of other ingredients.
Meal can look like this
1. Chicken breast cooked without skin
3. Any fruit
1. lean beef meat
2. White rice
3. Any fruit
A post-workout meal and the last one during the day should not contain slow-boiling carbohydrates.
Highly processed sugars will affect the rapid increase in insulin and then its decrease, without intense stimulation of its release for the night. Which will not lead to a significant blockage of growth hormone, which is most active at night.
But also after strength training.
It is known that the increase in insulin causes a proportional decrease in growth hormone. During the regeneration of myofibrils, the body needs building material and insulin that will transport it to a given place. And growth hormone increases the synthesis of protein in cells, which is necessary for the muscles to grow.
How to maintain the normal concentration of both these hormones?
Two factors are responsible for this
a) The amount of carbohydrates in the meal after training
b) The source of their origin
The amount of carbohydrates in the meal after training.
Too much sugar delivered in a meal will result in a large, constantly sustained release of insulin into the blood. The result will be a drop in hgh.
The question is, how much sugar should we put in this meal?
My suggestion is 2-4 grams of sugar for every gram of protein.
And the whole calorie meal should be the largest in the whole diet, immediately after breakfast.
The source of carbohydrates.
The source of the eaten sugar is important because of how processed the product we eat. Depending on when you have your post-workout meal, the sugars in it will differ, as I wrote earlier.
Annotation to point B – Aerobic, aerobic training
For training to be aerobic (aerobic), it should be performed at 60-70% HRmax (maximum heart rate). With such a heart rate during eg a run, the person exercising can easily talk with an accompanying person, does not catch a shortness of breath.
From the obtained result, we calculate 60-70%, or about 125-140 beats per minute. After the calculation, we already know with what heart rate our heart should beat. As stated above, every aerobic effort is considered to be aerobic, but up to 50% HRmax from a physiological point of view, the body does not get the benefit of the effort. At a heart rate of 50-60% HR max, the body begins to use fat as an energy component. Efforts at this level are recommended to those returning to sports or during overtraining. It should be remembered that from the level of 70% HRmax the higher the heart rate, the more fat is reduced.
Aerobic training is best as if it lasted at least 30 minutes, it is known that even 15 minutes of running is a positive option, especially for those who are not in the same state, who need to increase their distance / running time with the level of training. At first, the body burns glycogen to a large extent, because it is more convenient for him, but it must be remembered that 100% fat is never burned, there is always a division between fat burning and muscle glycogen. After 30 minutes, the body goes through a lot to burn fat.
During any workout, you should consume large amounts of fluids to prevent dehydration. The best solution will be isotonic fluids. However, it is not advisable to drink carbohydrate solutions during training, because insulin blocks the burning of fats.
After oxygen training, glycogen sources in particular are depleted. Therefore, it will be more important for them to try and complete them. However, due to the fact that we are on reduction, it is not worth to use carbohydrate nutrients. The meal after aerobics does not have to be consumed immediately after the exercise, as there is no regeneration as much as in anaerobic training (see annotation to point A.). We can drink carbohydrate (carbo) to speed up the conversion of fat from liver to phospholipids, preventing cirrhosis of the liver.
After the aerobics, we eat a normal carbohydrate-protein meal, we can give even fats (only not saturated). Such a meal may look like, for example, brown rice (source of coals) + meat (source of protein) + olive oil (source of fat). Meal is therefore not significantly different from those consumed during the day, except that here the carbohydrates should be.
In my opinion, aerobic training is worth doing for improving the cardiovascular system, myocardial development, etc. However, for the reduction of body fat itself, due to the low oxidation of fatty acids after training (otherwise with HIIT – oxidation increased up to 24 hours).
Note to point C – Interval training, mixed.
This training is a workout with variable work of high intensity interleaving (80% -95% HRmax) with low (about 65% HRmax – as with aerobes). The best such type of training is HIIT training, which you can read in separate articles.
In the annotation referring to aerobic training, I wrote that at lower intensity the number of free fatty acids burned is higher, and with increasing intensity (% HRmax), this level decreases in favor of glycogen. However, with this training, the argument in favor of it is that it increases oxygen consumption after it. Well, after interval training, increased oxidation is noticed up to 24 hours from the end of training, and after aerobics it is not noticed due to the fact that aerobic training is too weak.
After interval training, we give coals and proteins in particular, fats in small amounts or, if you prefer.
The next meal for us is the dinner itself.
By reading about the meal after strength training, you’ve learned that we do not eat carbohydrates overnight. They inhibit hgh secretion, which is the most active at night. A meal at night should therefore consist primarily of slow-leavable protein (casein) and possibly fat. The meal can be so
– semi-fat curd cheese (semi-fat is less processed than skinny, which is why it will be better)
– olive oil / olive oil
This meal should be relatively light, as is the meal after breakfast.
You already know what should be found in individual meals, let’s move on.
Just why vegetables should be eaten in every meal (except for okotaining)? Well, first of all it’s about vitamins, minerals, which the body has a deficiency in the caloric deficit, and secondly it is about maintaining acid-base balance. The diet usually contains products acidifying the body. Excess acids cause a number of diseases from different sides. The basic products include vegetables, fruits and milk.
From vegetables to fruits …
Well, fruits contain sugar – fructose. Often called fruit sugar, because apart from table sugar (sucrose is a composite sugar, built of 2 sugars of simple fructose and glucose) is also found in fruits. Fructose bypasses the slowest glycolysis process and fairly accelerates triglyceride synthesis (fat – found in adipocytes). Therefore, appropriate moderation in the consumption of fruit should be preserved. This message should scare you away from all diets like fruit diet, apple diet etc. The fruit should be consumed only because of the content of essential nutrients for our body (vitamins, etc.) and because of their principle formation. We avoid vegetables during training because they slow down the absorption of nutrients.
By the way, I will mention something about IG carrot
I often read how people are reluctant to eat carrots, especially cooked because of the high glycemic index. It is exactly 95 (that is, only 5 less against glucose = 100). The justification for this type of advice seems to be clear, but IG’s product is not based on how many of these carbohydrates it is in. And in a carrot there are so few of them that after eating it, the increase in blood sugar is very low. Therefore, you should not always look at the product IG, but the amount of carbohydrates found in it and how much the product is processed. Those less processed should be included in our diet, while those heavily processed should definitely give up.
You can read also: Slimming additions to the diet