When to drink protein after cardio. Is it good to do cardio on an empty stomach? Water-salt balance during sports

Cardio training plays a significant role in burning fat. There is an opinion that fasted cardio not only helps you lose fat, but also speeds up this process. On the other hand, during training on an empty stomach, not only body fat is lost, but also muscle tissue. Therefore, it is worth weighing the pros and cons before engaging in this type of training.

The effectiveness of fasted cardio

Morning cardio on an empty stomach is considered very effective in terms of a person’s physical condition. Training triggers a number of processes:

The release of beneficial hormones into the blood due to the stress that the body begins to experience.
Impact on adipose tissue of growth hormone and testosterone, which help the body to take energy from fat reserves.
Acceleration of metabolism with regular training.
Active work of the endocrine system, which will lift your spirits and set you up for the work day.

There is an opinion that cardio on an empty stomach in the morning is more effective for weight loss than training on a full stomach. There is another point of view: cardio training does not have to be “hungry” to burn fat. So is it possible to do cardio on an empty stomach for weight loss or is this training aimed at strengthening the heart muscle?

Should you include this kind of cardio in your training program?

This directly depends on the purpose of the training. For example, if the goal is only to lose weight, then training will be quite appropriate. During physical activity, the source of energy is carbohydrates accumulated in the body. In the morning, glycogen levels are minimal, so the body begins to burn fat during training. On the other hand, fat is the last thing the body breaks down. In the beginning, protein will be wasted as energy, i.e. muscle. Accordingly, fasted cardio promotes the loss of not only fat, but also muscle, which is not suitable for people who, in addition to losing weight, want to gain a toned body.

“Hungry” cardio is not suitable for people who, in addition to morning classes, are planning an evening workout. In this case, it is better to have breakfast in the morning - the effect of losing weight will be greater, and the load on the body will be more gentle.

Each person can decide for himself whether such training is suitable for him or not. Only an experimental path will help you make the right choice. Try not to eat before training or, conversely, eat only proteins or carbohydrates and compare the results. The option to which the body responds better and will be optimal, even if it is not suitable for another person.

How to do cardio on an empty stomach?

In order for fasted cardio to bring only benefits to the body, a number of requirements must be met.

Training time

If the main goal of the training is weight loss, then it should last at least an hour. This is exactly how long it takes for the energy supply to come from fats that are last in line for breakdown.

As for regularity, it is better if the training is carried out with short breaks. IN otherwise The body will get used to this regime, which can lead to greater muscle loss and fatigue. The best option is 2-3 times a week.

Training rules

The main rule of training is not to eat anything in the morning. Only plain water is shown, which you can drink both before and during training. Under no circumstances should you replace water with coffee, as many do to give the body vigor. This is fraught with stomach problems. The drink can be enjoyed 20 minutes after training.

The second rule is intensity. It should be low. The main thing is to extend the training time, and not make it fast and intense. A brisk walk or slow run is a great solution for fasted cardio.

And the third rule is gradualism. You don’t need to immediately achieve an hour-long workout, do everything gradually. Let it be 10 minutes at first, then 15, and so on, until the body gets used to the loads and they do not become a burden for it.

It is better to do cardio on an empty stomach in the morning than to limit yourself to food for an evening workout;
it is advisable to monitor your pulse: its optimal value should be in the range of 100-160 beats per minute;
use or protein;
Have a good breakfast after your workout.

Should I have breakfast after cardio or not, so what?

No less relevant for fasted cardio is nutrition after training. Moreover, the questions “what to eat after training” and “when to have breakfast” are equally important.

It is better not to eat food right away and it is advisable that the proteins go into the stomach first. Then, after half an hour or an hour, you can take carbohydrates, since fat continues to burn until they are consumed. The opinion that you don’t need to eat breakfast at all is wrong. If the body does not receive food before lunch, it will decide that the person intends to starve. As a result, the process of fat accumulation will begin, causing each subsequent meal to turn into the deposition of a fat layer. Eating a carbohydrate breakfast after fasted cardio blocks this process and reduces muscle loss.

Cardio training for weight loss will not be effective without reducing your calorie intake. Therefore, it is important not only when to eat, but also what. The table provides a list of foods that are advisable to consume after morning cardio.

Pros and cons of fasted cardio

Fasted cardio causes a lot of controversy: some believe that the training is useful, others do not see anything good in it.

Arguments for":

In the morning, due to the reduced amount, the body mobilizes fats. Eating interferes with this process.
After cardio fasting is at a high level. As a result, fats are burned for some time after training.
Morning cardio will teach your body to wake up easily in the morning, and will also energize you for the whole day.

“Hungry” cardio is also supported by research from scientists who have proven that the effectiveness of cardio for fat burning is higher if performed on an empty stomach than on a full one.

Arguments against":

The effects of fasted cardio may not be as expected. Many fatty acids contained in the body are converted back into fat cells after training. Moreover, in most cases they are deposited in the abdominal area.
Intense morning cardio on an empty stomach contributes to significant muscle loss.
During cardio on an empty stomach, stomach acid is released, leading to serious stomach diseases. There is also an increased load on the heart.

Opponents of “fasted” cardio believe that if the goal of the training is to burn fat, then it doesn’t matter at all under what conditions it is carried out. The main thing is to follow the law of energy balance. Everything else depends on the preferences and health status of the practitioner.

Fasted cardio is a bit of a double-edged sword. You need to clearly define your goals and capabilities in order to make the right decision.

It's no secret that in order to lose weight, you need to eat less food and expend as much energy as possible. To become slimmer, you can limit yourself in diet (eat only foods with low calorie content and slow digestibility), or you can engage in physical activity, which will help you lose weight and tone your body in a short time.

Thanks to unique programs you will love yourself and your body.

Features of nutrition during cardio exercise

Cardio training is a structured exercise program for weight loss that is designed to be performed for a long time without stopping. Very often in the literature, cardio training is compared with gymnastics and aerobics. But the difference between cardio is that it uses the energy that is produced due to the oxidation of glucose molecules with oxygen.

The exercises are based on continuous movements that stimulate the production of growth hormone. To begin such intense exercise, you first need to study all the contraindications, since training has a strong impact on the cardiovascular system. After following such a weight loss program, the body will quickly begin to lose weight.

Examples of cardio exercises are running, race walking, exercises on an exercise bike, competitive swimming. All these sports actively involve all parts of the body and help you quickly lose weight and tone your body. The programs are recommended for people prone to cardiovascular diseases. After endurance training, both physical and spiritual condition improves.

Benefits of cardio training for weight loss:

strengthening the immune system;
rapid fat burning;
strengthening blood vessels, veins and arteries of the heart;
gradual weight loss.

Considering the effect of cardio on the body, nutrition after exercise should provide a certain effect. After cardio training, the body needs:

leave a low insulin level (it is insulin that is responsible for the formation and deposition of fat in the body. In order for the weight loss process to begin, the insulin level must be reduced to a minimum);
increase in growth hormone (necessary for rapid breakdown of fat);
maintaining good levels of all body chemicals.

In order for all of the above goals to be achieved, it is necessary to adhere to proper nutrition. After exercise, the level of insulin in the blood becomes very high, which increases the risk of not losing, but, on the contrary, increasing weight.

If you consume heavy carbohydrates after exercise, your blood insulin will rise sharply. The level of growth hormone will decrease and, therefore, the body fat will not become smaller. Therefore, it is recommended not to consume carbohydrates after training for weight loss or to reduce their amount to a minimum.

Benefits of a low-carb diet:

it does not replenish glycogen reserves (this means that the level of glucose in the body does not increase. Metabolism improves, the body remains full longer);
the protein will begin to partially convert into glucose, but will not raise insulin (due to which the body will continue to burn fat).

What to eat before and after cardio training for weight loss

Cardio training is the optimal program for quickly burning fat and toning your body. But in order to stay in shape and lose a few extra pounds, you need to do more than just start doing cardio. It is also necessary to adjust your diet both before and after cardio exercise to lose weight.

It is a mistaken belief that you should not eat anything before training. And also the myth that training should only take place in the morning after waking up is not true. After conducting research, experts do not recommend performing cardio exercises on an empty stomach, this can lead to disappointing consequences. Therefore, if you are planning a little workout time is 30-45 minutes, then you need to eat food no later than 2 hours.

Nutrition before cardio training

Many experts recommend taking amino acids (available in the form of tablets or protein products) before starting cardio. An example would be taking 1-2 proteins or 15-25g of whey protein. This diet is good for people who like to exercise morning time and have a small fat reserve. Such people are no longer interested in losing weight. Protein saturates the body with energy and will not allow muscles to deteriorate during intense exercise.

For beginners who decide to carry out a set of exercises in the daytime or in the evening, it is necessary to make a small snack with food rich in proteins or slow carbohydrates 2 hours before training. The diet can be combined or alternated.

An example of a diet before the daily program: meat (lean, without skin and salt), eggs (no more than 2 yolks per day, it is better to give preference to whites), fermented milk products (low-calorie yoghurts, kefir at least 2%, cottage cheese), porridge (buckwheat, oatmeal, wheat, brown rice), whole grain bread, any vegetables (fresh, steamed, stewed).

Nutrition during training

During training, you need to drink plenty of fluids. It is often stated that drinking during exercise is contraindicated, but this is not at all true. If you do not drink liquid during physical exercise The water-salt balance in the body is disturbed. This can lead to bad consequences. On various sports forums messages flash that sweat is fat.

In order for the weight loss process to begin, you must not drink and exercise in a plastic shell, then the fat will come out with sweat. It's all a myth. During cardio training, the temperature in the body rises and in order to normalize it, the body secretes fluid. This has nothing to do with burning fat. Therefore, when intense exercise You need to constantly drink water to normalize your water balance.

Nutrition after cardio training

With intense training, the body begins to actively burn fat. After their completion, the body continues the process of splitting for some time, so it is not recommended to eat immediately after the end of the load. The optimal time after which you can eat is considered to be 20-30 minutes after the end of the program. At the end of the program, it is necessary to consume fast proteins, which will help strengthen muscles and reduce the risk of muscle metabolism (muscle breakdown).

Fast proteins include: egg whites, lean meats (chicken, beef, veal), Whey Protein). 45 minutes after physical activity, consume a slow carbohydrate (legumes, cereals, whole grain pasta, fruits, berries, vegetables), it will help you stay full longer and fill the body with energy.

Healthy foods for cardio exercise

Cardio training helps reduce the risk of cardiovascular diseases and strengthens the cardiac system. Experts often recommend such programs for patients with heart disease. But for cardio to really start working for weight loss, you need to approach the exercise program with great responsibility. You cannot neglect the rules; you need to study the indications and contraindications to be sure that you are allowed such physical activity.

The following foods should be included in your diet for weight loss:

vegetables (raw, steamed, stewed);
fruits;
berries;
porridge (brown rice, buckwheat, oatmeal);
legumes;
lean meat (chicken, beef, veal, turkey);
eggs (no more than 2 yolks per day);
fermented milk products (low-fat yogurt, kefir at least 2%, cottage cheese without additives).

It is necessary to exclude from the diet all types of smoked foods, salted or peppered foods, fatty foods, fast food, and alcohol. The diet should be healthy and low in calories. It is necessary to exclude carbohydrates, try to consume as much protein and fiber as possible to strengthen muscle tissue.

Athletes and people who spend time in the gym know that it is quite difficult to achieve the desired result through training alone. Therefore, along with the introduction of sports into life, it is necessary to reconsider nutrition and find out what it should be like before and after training.

How to eat before, during and after a run

Nutrition before and after cardio training

Cardio training is a great way to say goodbye to extra pounds, which is subcutaneous fat and tone your body. But, in order to achieve the desired weight loss, it is necessary to adjust your diet after cardio, as well as immediately before it.

Common types of cardio training that show good result when losing weight, are aerobic exercise and running. Therefore, we can consider what nutrition should be like for weight loss, using the example aerobic training.

The opinion of experts that one should not eat food before aerobic exercise turned out to be erroneous. In addition, it must be carried out in the first half of the day and performed immediately after waking up in the morning. Having reconsidered this statement, experts in the field sports nutrition It is not recommended to train on an empty stomach. Therefore, if a workout lasting no more than 45 minutes is planned, then eating before it should be no later than 2 hours.

You need to eat before training

In order to charge the body with the energy it will need during cardio exercise, 2 hours before they start, you need to consume slow carbohydrate and protein, which is necessary for muscle formation.

A combination of protein and carbohydrate consumed before training will prevent insulin levels from rising in the body and promote effective fat burning.

During aerobic exercise, you should not limit yourself in fluid intake. In this case, preference should be given to clean water. This is due to changes in the water-salt balance, which will need to be restored so as not to harm the body.

Be sure to drink water

At the end of aerobic training, the processes of breaking down fat deposits continue. This condition is short-lived. In addition, after cardio training, it is important to take food on time, in particular protein, the absence of which can lead to catabolism of muscle mass, which cannot be allowed in this case. Therefore, if you want to achieve effective weight loss, 30 minutes after completing the lesson, you need to eat a product that contains fast protein. 30 - 40 minutes after fast protein is eaten, slow carbohydrate should enter the body.

You should not neglect meals before and after sports, because the result for which cardio training was chosen may be delayed.

30 minutes after completing the lesson, you need to eat a product with protein

Nutrition before and after running

When running, as in the case of aerobic exercise for weight loss, you need to eat right. You should avoid the idea of running in the morning on an empty stomach. The myths that this method will lead to weight loss many times faster have long been dispelled. On the contrary, such experiments on the body can have negative consequences.

Indeed, in order for the level of glucose in the blood to be within normal limits during a run, the presence of glycogen is necessary, which practically does not remain in the liver after a night’s sleep.

In order to provoke the breakdown of fat during running, before cardio training, you need to replenish the body with carbohydrates. But you shouldn’t overeat shortly before training, because this will not only make it difficult to perform the exercise, but can also affect digestion, causing a feeling of nausea and even vomiting.

Nutrition for weight loss before running should be limited to complex carbohydrates. The amount of food consumed directly depends on the time after which you plan to start running. If there is no more than an hour left before training, then consuming 100 calories of complex carbohydrates will be enough. For this amount of calories you can eat, for example, a banana or 30 grams of cereal.

If there are more than 3 hours left before your workout, in this case running, then your meal should be 300 calories. In this case, you can eat potatoes cooked in their skins, lean meat, such as chicken, and a slice of whole grain bread.

Some athletes make the common mistake of not eating after training. This may not lead to the most pleasant changes in the body, which should definitely be eliminated. Therefore, an hour after the end of the run, it is necessary to eat complex carbohydrates and protein, while protein should not exceed 8% of consumed carbohydrates.

You need to eat after a workout

Eating carbohydrate and protein foods after running to lose weight will contribute to the timely nutrition of muscle tissue, and will also lead to the body producing hormones responsible for anabolism within normal limits.

Having resorted to cardio training for weight loss, skipping meals after finishing it is undesirable. Unfortunately, not all athletes manage to eat a full meal after training, so you should always have a snack with you, for example, a fruit (banana, orange), with which you can still replenish the body with the carbohydrates it needs.

To achieve the desired result, you must follow the recommendations regarding nutrition before and after exercise. This is necessary in order to speed up metabolic processes in the body. In addition, more than half of your weight loss success depends on nutrition.

Nutritional recommendations before and after cardio training differ from pre- and post-workout nutrition after strength training. Cardio is running, walking, cycling, swimming and other activities that require prolonged continuous movement and engage the heart muscle, increasing the heart rate. Thus, knowing what to eat before and after cardio training you can significantly improve its performance.

Cardio - why and for what?
Aerobics 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 per week, and the duration is from 10 to 60 minutes. However, this depends on the goal, initial data and level of training.

It is always recommended to start with a minimum, gradually increasing the duration of the load. This is due to rapid adaptation to aerobic exercise, so if your goal is to improve health and lose weight, then the load should gradually increase. In the same way, you should also stop cardio training gradually, just as you should increase calories after a diet.

Nutrition before cardio training
Earlier ideal option It was considered to do cardio in the morning before breakfast, since after an overnight fast the body begins to use fat more actively. Modern research show that fat burning will increase if you take amino acids before training. author Ekaterina Golovina These can be tableted amino acids or quickly digestible ones protein products with high nutritional value, like whey protein or egg whites. 10-20g of isolate or a couple of egg whites before 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 an average or higher fat percentage, the time of training does not matter, the main thing is that they occur at all.

It would be optimal to eat 2 or 3 hours before aerobics if its duration is 30-45 minutes. It is better to choose protein as food and slow carbohydrates with a low glycemic index, which will keep insulin levels in check, provide sufficient energy before exercise and allow you to burn more calories from fat. In fact, you can safely do aerobics 2-3 hours after your standard lunch.

During training
You can and should drink water during aerobics. Otherwise, the water-salt balance will be disrupted, which will not lead to anything good. On forums, I often see messages that sweat is fat, which forces people not to drink and wrap themselves from head to toe in a plastic bag. Sweat and fat are completely different substances. The body reacts to an increase in temperature and releases water to reduce it, which has nothing to do with fat burning. In addition, the use cling film in order to lose weight, it risks serious heart problems.

Nutrition after cardio training
During aerobics, the body burns calories intensely. This process does not last long after training, so nutritionists do not recommend eating immediately after cardio. Some sources recommend waiting as long as two hours, others – 45 minutes. I don't think it's advisable to fast for two hours, since cardio is a recipe for muscle catabolism, as is fasting afterwards. Destruction of muscles will not be beneficial at all for weight loss, since they are the main factor in metabolism.

In my opinion, the best option would be to consume fast protein 30-45 minutes after cardio (whey protein or egg whites), and another 45 minutes later - slow carbohydrates. Or, as international nutritionist, author and bodybuilder Chris Aceto recommends, take protein immediately after cardio and carbohydrates an hour and a half later.

Let's summarize:
Before your morning cardio workout do not eat or take amino acids 3-6 g, drink whey protein 10-20 g or eat 2-3 egg whites.

Before afternoon or evening aerobics eat 2-3 hours before (last meal: slow carbohydrates + protein).

During training drink water.

After cardio training(immediately or after 30-45 minutes) drink whey protein or eat a few egg whites.

An hour and a half after aerobics eat slow carbohydrates.

Based on materials from international nutritionist Chris Aceto.

If you decide to lose weight, then first of all you need to focus your attention on nutrition, as it plays a key role. It is also important to select meals at the optimal time (you need to know what is best to eat in the morning, before bed, etc.). Today we'll talk about nutrition before and after cardio training for weight loss. What is possible and what is not?

Conventionally, cardio can be divided into two types: high-intensity and low-intensity. Each type has its own differences and burns subcutaneous fat in its own way. Accordingly, nutrition will depend on your choice.

High-intensity cardio is when you do some kind of physical activity, and your heart rate is above 150 beats per minute. As a rule, such workouts are very energy-intensive and allow you to burn a lot of calories. They usually last 15 – 30 minutes. The duration may vary depending on what exactly you are doing. For example, if this fast run V pulse zone 165 beats per minute, then its duration can be 15 minutes. And if you take the same run, only in interval mode (acceleration - deceleration), then the duration can be increased to 30 minutes.

High-intensity cardio training uses glycogen as energy. Glycogen is used because you make the body work very hard and fast. After completing this workout, your glycogen stores are depleted and the body begins to restore them. It will be restored either from food or during the breakdown of subcutaneous fat.

Low-intensity cardio is when you do some physical activity and your heart rate does not exceed 150 beats per minute (ideal heart rate range: 120 – 130 beats per minute). These workouts burn fewer calories than high-intensity cardio, but use fat as fuel. But, muscle fat is initially consumed (when you do cardio), and then during the recovery process (when you rest), subcutaneous fat renews lost reserves muscle fat. Thus, weight loss occurs. For maximum effectiveness, the duration of such training should be from 45 to 60 minutes (if you are a beginner, then your duration can be 15 minutes).

Proper nutrition before and after cardio training for weight loss will depend on what type of training you choose and when you do it. First, let's look at high-intensity cardio training. This training I do not recommend doing it in the morning on an empty stomach and in the evening before bed. The optimal time for training is during the day. Since during this workout you use powerful sources of energy, the nutrition before cardio training for weight loss (1.5 - 2 hours before training) should include proteins + carbohydrates. Carbohydrates will give you energy for a full workout, and protein will serve as a source of quality amino acids.

For example, you can use the following combination of products:

durum pasta + beef + vegetables
oatmeal + banana + protein shake
buckwheat + chicken + vegetables
rice + fish + vegetables

As for nutrition after cardio training for weight loss, we no longer need carbohydrates. I recommend eating proteins + vegetables 30–60 minutes after training. The selection of products can be the same as before a workout, only without carbohydrate foods (exclude: durum pasta, oatmeal, bananas, buckwheat, rice, etc.).

Proper nutrition before and after low-intensity cardio training for weight loss is a little different. If in high intensity cardio Carbohydrates will help in work, but here they will only interfere. Because against the background of carbohydrate deficiency and low blood sugar, fat burning will occur more intensely. This cardio can be done at any time of the day, including in the morning on an empty stomach and in the evening before bed.

If you do low-intensity cardio in the morning, then accordingly you do not eat anything before it. Traditionally, this is considered best time for weight loss, since it is after sleep that your body has a minimum amount of carbohydrates and low blood sugar levels. After morning cardio, I recommend eating proteins (meat, eggs, fish, chicken, protein) and vegetables.

If you do low-intensity cardio during the day, then you need to look at your diet. You can eat carbohydrates 1.5 - 2 hours before training, but after training I recommend concentrating on proteins (meat, chicken eggs, fish, chicken, protein) and vegetables.

If you do low-intensity cardio in the evening before going to bed, then before training you need to eat protein foods and vegetables (excluding carbohydrates) 1.5 - 2 hours before training. Accordingly, after training you do not eat anything and immediately go to bed. During cardio, you burned muscle fat, and now during sleep, subcutaneous fat will replenish muscle fat reserves. Theoretically, cardio before bed is in no way inferior in effectiveness to cardio on an empty stomach, since during sleep growth hormone is intensively released, which is the best fat-burning hormone, and accordingly it helps in this matter.

The following can be used as protein meals:

low-fat cottage cheese + vegetables
fish + vegetables
chicken + vegetables
seafood + vegetables
meat + vegetables
chicken eggs + vegetables
protein cocktail

Well, that’s basically all you need to know to properly create your weight loss menu, taking into account cardio training. But, if you do not adhere to the basic rule of losing weight “you need to take in fewer calories than you burn during the day,” then manipulating the correct protein/carbohydrate ratio before/after training will not help you.

Sincerely, Garbar Sergey (Progrees.ru)

Almost everyone wants to burn fat and lose weight these days: unfortunately, an active lifestyle has become a rarity, and the rhythm of work and life in big cities contributes not to a slim figure, but to obesity and the development of diseases.

Most specialists dealing with issues health-improving loads consider cardio training to be one of the the best ways used to get rid of fat deposits. This type of training can be considered universal: after all, you can do it almost anywhere - in the gym, at the stadium, in the park, in the courtyard of a house, in an apartment, and even in hallways, using flights of stairs as a training device.

From the name it is clear that the effects of this type of training are aimed at strengthening the cardiovascular system: blood vessels and heart muscle are trained under conditions of aerobic glycolysis, a process during which glucose oxidation occurs. As a result of this process, the cells release energy, and the heart does not experience overload: unlike anaerobic (“airless”) training, this is a gentle method. Common types of cardio training are running, cycling at a certain speed, swimming, outdoor games, fitness, etc.

To burn some amount of fat and lose weight, you need to exercise regularly, 3-4 times a week for 40-50 minutes.

Some types of cardio training to burn fat

Safety and simplicity – distinctive features steady-state or long-term cardio training. This means that the load remains the same throughout the entire workout and there are no breaks. For example, you need to run continuously for 20-30 minutes, or an hour, on the street or on a treadmill, at a speed of about 7 km/h - suitable for any fitness level.

If cardio loads alternate, the training is called cross-training: this style is good because it eliminates monotony and prevents boredom. For half an hour of training, you can alternately exercise for 10 minutes on a treadmill, elliptical and bicycle trainers. In the warm season, indoor training can be easily replaced by running and swimming - it’s good when there is a natural body of water nearby; In winter, you can ski, skate, sled, or just play snowballs, walk on rough terrain, etc.

Photo: Cardio training to burn fat

Interval training is also suitable for any level of fitness - with varying intensity of loads. Using running as an example: you can run for 2 minutes at a speed of 8 km/h, and then for 3 minutes at a speed of 5 km/h - this is the pace of a normal fast walk, and during this time your pulse and breathing have time to recover. The intensity of the load must be alternated throughout the entire workout - usually up to 40 minutes, but for poorly trained people it is better to start with 15-20 minutes.

A super scheme is a set of certain types of exercises that alternate in the optimal sequence - here everyone adapts “at random”, trying one thing or another. For example, 3 minutes of running on a treadmill, squats for one minute, elliptical trainer– 3 minutes, push-ups – 1 minute, and all over again. Many trainers call this method the most effective for burning fat, and it is suitable as professional athletes, both for beginners and just amateurs: for a short time subcutaneous fat is destroyed, but at the same time formed muscle mass– this eliminates such an unpleasant by-effect weight loss, like sagging skin.

What is the best type of cardio training for burning fat? Of course, the one that gives you more joy and pleasure. When exercises are performed according to the “this is how it should be” principle, they rarely give results above average: simply because in our lives we are already guided by this principle too often, and we rarely relax and have fun.

If you include all these types of cardio training in your weight loss program every week, alternating them, you will not get tired of doing it. You can also connect your favorite sport: maybe you like tennis, volleyball or cycling - all this gives you the opportunity not only to relax and avoid stress, but also to spend time with your loved ones, family and friends.

Proper nutrition during cardio training

There are often cases when, with regular training and sufficient intensity, the results are not very encouraging - even a low-calorie diet does not help. Because of this, many become disappointed, give up cardio training and begin to look for other ways to lose weight - taking miracle fat burners or other advertised drugs. It turns out that the composition of the diet is important - it needs to be planned so that the body is “not afraid” to consume fats - and the timing of meals - you should not eat later than 1-2 hours before the start of training, and earlier than 1-2 hours after . How to eat to get optimal results?

It is recommended to build your menu so that it contains enough lean protein - these are dairy products, cheese and cottage cheese, fish, white meat - and complex carbohydrates - cereals, legumes, durum wheat pasta, berries, fruits and vegetables. A small portion of such food should be eaten an hour before classes - for example, a piece of chicken with boiled vegetables, but first, about 20-30 minutes, you need to drink clean water - about 0.5 liters.

2 hours after training, you can drink water again, and a little later have a protein shake. There are specialized recipes, but at home you can prepare a cocktail from ordinary products: cottage cheese, yogurt, berries, kefir, honey, cinnamon, etc.

Photo: Cardio training to burn fat

Here is a recipe for a protein shake with oatmeal ground in a coffee grinder. 2 tbsp. flakes, pour warm milk of medium fat content, grate half an apple, mix everything and add 1 tsp. honey, although you can do without it - this will reduce the calorie content. The cocktail will taste better if you beat it in a blender.

Lunch should also consist of protein and complex carbohydrates, an afternoon snack of fruit, and dinner again of protein. From healthy products You should pay attention to legumes, fruits, berries, green tea and cocoa - they contain substances that stimulate metabolism and help lose weight.

True, there are several other options: for example, if you train early in the morning, you can eat 30-40 minutes before class: a piece of low-fat cheese, whole grain bread or muesli, yogurt, banana. During training, you are allowed to drink clean water so that the cells do not suffer from dehydration, and after 15 minutes it is recommended to drink a glass of freshly squeezed fruit juice or eat fresh fruit - this way, muscle glycogen reserves are replenished so that muscle endurance does not decrease. And after 2 hours you can eat dairy products, fish or meat.

General recommendations cannot be accurate: a sports doctor or trainer should help you develop an individual diet. However, remember that you are training to improve your life, and not to exhaust yourself to the limit with constant training and diet.

Cardio training is contraindicated for diabetes, oncology, after childbirth and surgery, for colds and infectious diseases. People who are noticeably overweight (20 kg or more) should not run, as their leg joints may be destroyed due to the load - a fast sports track is suitable for them.

An article for those who do not yet know about nutrition before and after cardio training. Eating before and after cardio training is not much different than eating before and after weight training.

Cardio training includes everything that requires: running, riding an exercise bike, race walking. At the same time, the pulse increases, the heartbeat works intensely.

Effective against overweight, excellent for drying the body, has a preventive effect on cardiovascular diseases.

The number of workouts per week can be from one to five. Depends on the body’s preparation for physical activity. Training duration is from 10 to 60 minutes.

Of course, any workout should start small, increasing the load gradually, as the body needs to get used to the load. The intensity and frequency of cardio exercise should be reduced gradually.

Nutrition before and after cardio training: nutrition before exercise

Before cardio training, you need to take amino acids, so fat reserves will be burned faster. Amino acids can be either in the form of protein products (egg white or whey protein) or in the form of tablets. It is enough to take one or two proteins before training.

The main meal should take place two hours before the start of training, provided that the training will be more than 30 minutes. Products should consist of complex carbohydrates, which will burn more calories, in addition, such products will be able to control insulin levels.

During cardio training, it is necessary to drink water, as it regulates the water-salt balance in the body.

Nutrition before and after cardio training: nutrition after training

It is not recommended to eat food immediately after cardio training. But within 30 - 40 minutes after training, you need to drink whey protein or egg whites, and after another 40 minutes, consume complex carbohydrates:

vegetables (cabbage, zucchini, tomatoes, bell peppers)
cereals or porridge
legumes (peas, beans, beans, lentils)
whole wheat pasta
fruits (orange, pear, peach, apple)
berries (plum, cherry)
mushrooms, greens

We hope that in this article you will find useful information about nutrition before and after cardio training and will follow our advice.