From year to year, a healthy lifestyle is becoming increasingly popular. Proper nutrition, sports, rejection of bad habits are a trend in all developed countries of the world. Some people, in order to be slim and beautiful, choose a diet for themselves, while others go to training. The ideal option is to combine a healthy diet and active exercise in the gym or at the stadium.
The principles of good nutrition
Proper nutrition before and after training is one of the most important moments in your lifestyle. You must admit that many people come to the gym when they notice that the situation is critical: the sides are covered with fat, a “beer” belly has appeared, and hated cellulite has formed on the legs. Such people, after many years of laziness and idleness, starting a workout, sharply limit themselves in nutrition. And then they realize that they have absolutely no strength. This is logical. Any athlete will say that a lack of calories will also negatively affect your appearance, as well as their excess. Therefore, experts recommend switching to a special diet - sports, in which you will eat food in sufficient quantities, while it will be useful and nutritious.
Proper nutrition during training has a number of features:
- No hunger.
- Do not overeat and eat in a hurry.
- You need to eat at a certain time.
- Before starting classes, you need to consult with a sports doctor or nutritionist.
Ideal if the menu is professional for you. It will take into account your physical fitness, level of stress, as well as the sport that you do.
The training program and proper nutrition will be the two whales on which your day will be built. Schedule your daily diet so that before class in the gym you get enough protein. A serving should be eaten 2 hours before training. Best of all, if it is a piece of meat baked in the oven or a large fish steak, pea porridge or boiled lentils are suitable for garnish. If, due to the irregular working schedule, it is not possible to eat normally, you can have a bite to eat with fruit or dairy products half an hour before class, and after that eat tightly at home.Fractional nutrition
will be a good option :
you need to eat often, but in small portions. Ideally - 6 times a day for 200-300 grams. The emphasis is on protein products. Carbohydrates should also be present in food, because without them you will not have the energy and strength for physical exertion. Fat is also indispensable, but it should be a bit in the daily diet. Build the daily regime
so that you have time not only for sports and work, but also for a well-deserved rest.
Its presence necessarily provides for proper nutrition. During training, his mission becomes more important and responsible. Unfortunately, many people do not eat anything in the morning, referring to the fact that their body has not yet woken up after a night's rest. But it's not right. Breakfast is necessary, without it you will not be able to play sports, as you will feel unsatisfactory. An hour of training per day plus regular morning meals is the most successful combination in terms of physiology. If for some reason you do not have breakfast, gradually accustom yourself to this process. Believe me, in the near future you will not be able to imagine how you used to refuse such pleasure.
Having a hearty breakfast, you thereby limit yourself from overeating during lunch and dinner. Those people who have accustomed themselves to morning eating do not have metabolic problems, they are more active and active, they have a good mood. If you wake up and have no appetite, go for a run and take a contrast shower. These manipulations stimulate a feeling of hunger. An excellent breakfast option for an athlete will be porridge, scrambled eggs with vegetables, grain bread with low-fat cheese. When there is no time, you can drink a milkshake, and breakfast will take you to work.
Plenty of water and fiber
Chop this rule on your nose. Proper nutrition during training involves the use of fiber, which helps the body cleanse itself, get rid of toxins. In addition, with its help it is possible to achieve the absorption of all nutrients. Fiber is found in vegetables, fruits, herbs, mushrooms. The athlete's diet should have about 400 grams of these products. Moreover, the lion's share should be given to vegetables - they are most useful. The exception is potatoes; their use should be limited to a minimum. Instead, lean on mashed pumpkin and broccoli soups, vegetable casseroles from zucchini, eggplant and carrots.
Also, drink plenty of fluids. Under its influence, fiber in the intestine swells, thereby stimulating digestion. The minimum daily allowance is 2 liters of still water. But the more you exercise, the more fluid you need to replenish your lost supply. Checking if you have enough water is easy. To do this, look at the urine: if its color is saturated, you need to drink more fluid.
Should fats be excluded?
Proper nutrition during training for girls and guys involves the use of lipids, although many categorically refuse them. Remember: with intense physical activity, fats are necessary. They consist of a large number of hormones that take an active part in the process of burning deferred lipids. Also, the presence of fat in the diet reduces the release of insulin, which transforms glucose into subcutaneous fat. Accordingly, your hips just before your eyes will become thin and beautiful.
The body needs the so-called proper fats: Omega-6 and Omega-3. They are found in large quantities in fish and seafood, so be sure to include them in your diet. You can eat any fish, with the exception of fried and smoked options. It is best if it is boiled, baked or steamed. Animal fats are less beneficial, although they are also needed to absorb certain vitamins. To satisfy the need for them, you can eat a little butter for breakfast.
Nutrition before workout
As already mentioned, the body needs fuel before starting classes. Proper nutrition before training includes the following menu: low-fat steak and buckwheat, poultry and rice, scrambled eggs and vegetables, oatmeal and nuts. These dishes have already become classics of the genre for athletes. Calorie content should be sufficient. Bulky dishes, such as a bowl of soup or a large amount of salad, should be eaten 2 hours before class. A nutritious meal of a small size - a piece of meat, for example, is allowed to eat half an hour before training.
If you play sports to build muscle, 40 minutes before going to the gym, eat some fruits with a low glycemic index: grapefruit, apples, prunes, apricots, cherries. Berries are allowed: blackcurrant, blackberry, blueberry. Good to drink a protein shake
and a cup of coffee. The first will give the substances necessary for building muscle, the second will mobilize fat so that the body uses it as fuel.
When sports are in full swing
Before classes and after them, proper nutrition is important, during training - fluid intake. While practicing in the hall, drink as much as possible. Otherwise, you will be sleepy, lethargic and unproductive. Do not focus on thirst, drink constantly. When you want to swallow a little liquid, your body will already be dehydrated. And this is unacceptable. With age, the receptors responsible for the need for fluids lose their sensitivity. Therefore, you will not immediately feel that you need water. The main signs of dehydration are:
- Dry mouth.
- Chapped lips.
The drinking regimen should look like this: before class, we drink a glass of water, during training we drink every 15 minutes. If the physical activity is intense and lasts for more than an hour, you can use any natural energy drink an hour before the start: green tea, vegetable vitamin fresh, berry smoothie, freshly squeezed fruit juice. Do not trust store analogues, make drinks yourself.
A tight meal is recommended in the first 20 minutes after class. If you do not sit at the table for 2 hours after the end of the workout, there will be little sense from it: the increase in muscle mass will remain at a minimum level. Bodybuilders call this length of time an “anabolic window” for consuming proteins and carbohydrates. What you will eat during this period, go to increase the volume of muscles. The menu has many options: scrambled eggs with vegetables and pita bread, turkey with black bread, fruit juice and cheese, fish steak and salad, cereal with milk, pea porridge and boiled meat and so on.
Proper nutrition during training is aimed at low-fat dishes, which are one third of carbohydrates, two of proteins. To replenish their supply even more, drink milkshakes. A natural protein drink is a mixture of egg protein, milk, cottage cheese and nuts whipped in a blender. For sweetness, you can add honey and a slice of banana. Such a cocktail can be consumed before training, and in the midst of classes.
What is forbidden?
Proper nutrition on training days has one objective function - to eliminate fat and gain muscle mass. Therefore, lipids in food should be minimal. If there are a lot of them in the diet, they slow down the breakdown and absorption of nutrients and vitamins. Protein dishes should also be as lean as possible: no pork and chicken legs. Instead, gobble up the breast of a bird or veal. Be careful with dairy products. Buy exclusively low-fat cheeses, cottage cheese, yogurt, milk and kefir. But oily fish will be useful. This is a pleasant exception to the rule.
Proper nutrition during training in the gym is the basis of the basics. If you ignore it, the effect of classes will be virtually invisible. Therefore, follow the basic rules of a healthy and wholesome diet. In addition, if possible, spend a lot of time outdoors, play sports, ride a bicycle, swim. In a word, lead an active lifestyle. All this will help to achieve the result faster and make it more effective.