Exercise How should “weight training” eat?

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Did you know that besides your age and health condition , your daily routine or activities are also important in choosing your eating pattern? or nutrients that you should receive each day as well Especially if you do activities that require high energy such as exercise. The more you need to eat appropriately for each type of exercise. One type of exercise that most people like is: weight training

Hello doctor, I have food for weight training people to recommend. Let’s look at what weight training people need to eat. And how to eat to be most appropriate and promote health.

Exercise How should "weight training" eat?

Nutrients that weight training people should consume

People who weight train should receive key nutrients including:

  • carbohydrate
  • protein
  • fat

You should eat these foods in the right amount. In order to get enough energy to meet the body’s needs. Helps to build, maintain and restore muscles. It also helps keep the cells in the body healthy.

How much to eat is appropriate?

  • 1.2-2 grams of protein per day per 1 kilogram of body weight.
  • Carbohydrates 6-10 grams per day per 1 kilogram of body weight.
  • Fats should focus on healthy plant fats such as olive oil, sesame oil, nuts, avocados,ufabet https://ufabet999.com and peanut butter.

In addition to the nutrients that the body needs Eating time is also important for weight training people. Because some research studies reveal that Eating food at the right time stimulates the body to restore and repair worn out tissues. Helps increase muscle protein synthesis (a process that helps build muscle) It can also improve your mood.

Food for weight training people

Let’s take a look at that. What foods are there for weight training before, during, and after weight training? And how should you eat appropriately?

Before weight training

Weight training is a moderate to high-intensity exercise that requires a lot of energy. Therefore, you shouldn’t weight train on an empty stomach. Instead, you should focus on eating 35-40 grams of carbohydrates and protein each. Depends on body weight You may also add foods that contain good fats, such as avocados or chia seeds, to give the body enough energy. You should eat food at least 60-90 minutes before weight training, or some people may need to eat food at least 3-4 hours before weight training, depending on your own digestive and excretory systems.

Examples of food before weight training

  • 2 slices of whole wheat bread with 1 whole boiled egg and 3 egg whites only
  • 1 large banana and 1 cup cottage cheese
  • White or brown rice and chicken breast

During weight training

If it’s endurance training, you need to eat food to increase your energy during training. But for weight training In most cases, there is no need to eat during training unless you’re training for more than 60 minutes. You should take a break and drink about 400 ml of sports drink every 30 minutes. This will add about 25 grams of carbohydrates to your body.

Especially if the weather is hot and you sweat a lot. The more water you need to drink. or even more mineral drinks This will prevent dehydration. Keep blood sugar at normal levels This prevents the loss of muscle glycogen too quickly. and perform weight training better

After weight training

Some research studies suggest that You should consume protein 30 minutes after weight training to help your body recover muscles more efficiently. But some research suggests that Protein should be eaten 3-4 hours after exercise, but experts reveal that The timing of eating after weight training is not as important as eating the right amount of food. So that the body receives all the nutrients it needs each day. Emphasis on the following quantities or nutrients.

  • Drink water or a sports drink within 1 hour after weight training.
  • Eat 10-20 grams of protein within 30 minutes of weight training.
  • Eat 50-100 grams of carbohydrates immediately after weight training.

Examples of food after weight training

  • 1 banana with 1 tablespoon of peanut butter
  • Whole wheat bread with chicken breast
  • Greek yogurt with oats and chia seeds

Do weight training. Is it necessary to take nutritional supplements?

Experts recommend that If you are getting enough calories that your body should receive each day. There is no need to take dietary supplements at all. But if you need to take supplements, you should choose to take the following supplements.

  • Whey protein to add protein to the body
  • Creatine (Creatine) to give the body enough energy if you want to do weight training longer than usual.
  • Caffeine (Caffeine) to help reduce fatigue. Tired after weight training

for safety You should study the information about dietary supplements carefully. And consult with an expert before deciding to take dietary supplements. This will reduce the risk of side effects from consumption.