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10 rule how to eat in
a double training day?


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Most people who are professional athletes perform 2 workouts a day, but also amateur athletes often combine 2 sessions of exercise due to time limitations during the week or a desire to get into shape faster. Especially the "weekend athlete" how have time to exercise only outside of the office hours and at the weekends, more often perform more than one training a day. Even if it a different field of training (eg bicycles and Pilates , running and swimming , weight-lifting and jogging) or workout in the morning and in the evening , a large load is on the body for one day.
 
 How should you eat between 2 training to allow your body to recover and to permit a high-quality training also in the second part of the day?

What is the purpose of the" 2 training a day diet"?
The goal is to allow your body to recover in the best way between these 2 workout, to start the second workout with as many powers and quality performance. However, to be realistic, we could not get to the second workout at a fully recover at the same day. The reason is that refilling glycogen stores (the carbohydrates store in the muscle) takes more than - 24 hours (! ). The goal is to do everything possible so that within 6-10 hours at least 60 % of the glycogen store will be full. Yes, it is possible, and studies have shown that with proper nutrition you could achieve it.

10 dietary rules to maintain between 2 training sessions in one day: 

1) immediately after training - The first step is to eat the close to the end of the first training. That time is called the "metabolic window". If you make sure to eat at the right time (within 30-45 minutes) the recovery rate will be faster. What to eat in the "metabolic window meal"?  In this meal,   you need to eat protein and carbohydrates together at the same meal. Protein helps build muscle and carbohydrates will help to muscle building processes by supplying energy and of course fill glycogen stores.

2) What can be eaten after the first workout? You could eat a sandwich with tuna / cheese / egg / chicken/ turkey. A meal with eggs, cheese, salad and bread. Another option is muesli with yogurt, granola and fruit or Cereal with milk/yogurt. Of course if the training ends before noon you could eat lunch with chicken / beef / fish and the addition of rice / pasta / potatoes / pasta and more.

3) Filling glycogen stores – Eat carbohydrates every 2 hours during the day between the 2 exercises. Yes, eating more frequently than in a regular day, to encourage filling glycogen stores in the muscle. Especially important after endurance exercise (running, bicycle, swimming, rowing, etc.) because in a long aerobic exercise the glycogen stores could run out. That why it so important to Increased the amount of carbohydrates  between the hours of training , even if increase the calorie on the daily menu . If you will fill glycogen stores in the best way until the next training you will be able to burn more calories at the next workout!

4) How to combine carbohydrates? It is recommended to eat carbohydrates every two hours after the first training (after "metabolic window meal"), especially at 6 hours after the end of training. At this time, the rate of glycogen filling is fast due to a high activity level of the muscle's enzymes. At this time, the food that you eat is more likely to utilize by the muscles to the recovery processes, and not become a fat tissue.

5) Which type of carbohydrates to eat between the 2 trainings?  Eat mainly complex carbohydrates between training (low Glycemic Index). Examples of complex carbohydrates: cereals rich with fibers, whole wheat bread, rye bread, whole pasta, brown rice, quinoa, crackers are rich in dietary fiber and more.

6) Don't forget to drink - It is important to drink plenty of water to replenish fluids and help with the body recovery until the next training. Important to return the fluid the body lost during the first training. weight yourself before and right after the training. Not to see the success of the diet, but to know how much fluid needs to complete by drinking post-exercise. For every pound of weight you loss from the beginning of the training , drink a 2 cups of water (500ml). Spread the drink during the hours until the next training and don't drink it all at once.

7) Did not forget protein - Protein should also incorporate in the meals throughout the day in order to allow building muscle after exercise. Do not have large amounts, but do not forget to integrate at least 1-2 times during the meals before the next workout. For example: milk, cheese, yogurt, beef, chicken, turkey, fish, eggs, beans and more.

8) Supplements - If you taking supplements, be sure to combine them at the right time in relation to the exercise. For example: protein shack, BCAA, Vitamin C, Magnesium etc. Remember to combine them with food or without- according to the instructions.

9) The important meal before the next workout - 3-4 hours before the second training it important to eat a relatively large meal based on carbohydrates, to allow the start of training with as strong as you can. What could you eat? For example: Pasta, rice, couscous, bread, granola, cereals etc. you don't have to eat cooked/hot meal if it doesn't not fit your schedule, but must make sure that the amount of carbohydrate is high in this meal.

10) Eat before the second exercise- It important to eat 30-60 minutes before the second exercise. You could eat a light snack rich with carbohydrates that absorbed quickly (high Glycemic Index). The goal is to provide available energy at the beginning of the exercise. What kinds of foods? Fruit , energy bar (Low fat) , dried fruit , a slice of white bread with honey / jam / cheese / cottage , pretzels, a handful of cereal ( not rich in dietary fiber ) etc.

Summary
If you choose to do 2 sessions of exercise in one day, be sure your eating habits during the time between the 2 training sessions are the best. Despite the few hours from the end of the first training until the second one, if you will eat right you could succeed in get ready for second training in the best shape your body is capable.

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