Secrets of proper nutrition during training. How and when to eat
Food is the key to success that will help you achieve your desired goals faster. Regardless of the tasks (lose those extra pounds or gain weight through the muscles), it is the right diet to ensure success. You need to train regularly, but if you violate the rules of nutrition, you will never achieve results.
If the calories are small, then training will not be practical, because of what a person will feel very tired. Too high-calorie food also reflects poorly on the shape and condition. If you seriously decide to engage and aim at a long-term result, then move on to a new style of nutrition.
When the question arises, what to eat before training, many people mistakenly prefer not to eat anything (they say, I'm going to burn fat, why to eat extra?) Or eat anything (it will still burn). But to get the most out of sports, there are certain foods to eat!
The effectiveness of sports activities depends not only on the intensity of training and mode of load but also on nutrition. With an improperly organized diet, athletes are not able to achieve the desired results.
During the compilation of the menu, you need to take into account the sport that the person will be engaged in and the level of his fitness.
There are basic principles of nutrition for those who play sports., which are suitable for everyone:
• Fasting during sport is contraindicated
• It is forbidden to overeat or snack on the go
• Experts can help you with menu creation depending on the goals and level of physical fitness
• During the meal, you should concentrate solely on food, not on the TV or telephone conversation
• Chew products at least 30 times so as not to overload the digestive organs
• Eating is necessary only when hunger occurs, eating food for a company or out of boredom is strongly discouraged
Besides, you must control the number of calories in the diet.
You should also consider your working time and rest, that the body has managed to recover. Before training, you need to charge a portion of protein. 2 - 3 hours before going to the gym you need to eat food that is not rich in protein. But if, because of the work schedule, you cannot cook a full-fledged dish, then eat fruit or dairy products. Eat in about 30 - 40 minutes before workouts. 1 - 2 hours after the gym you need to eat tight.
The source of energy that is needed for training is glucose. This substance can be obtained from the following products: sugar, pastries, chocolate, sweet carbonated drinks.
But it is correct to extract glucose from complex carbohydrates: cereals, fruits, legumes. The number of fast carbohydrates should be reduced to a minimum, giving preference to the complex. So, all the energy to spend money on muscle work, and fats will not accumulate in the body.
You need to eat often (5 - 6 times a day) with an interval of 3 hours but in minimal portions. Then you saturate the body with nutrients, energy and will not feel hunger.
For proper metabolism, you need to drink plenty of fluids. During sports activities due to excessive loads, sweat begins to stand out; as a result, the body loses a lot of liquid.
These losses need to be replenished since chemical reactions can be disturbed and the body will not receive energy. Many athletes do not know whether to drink water during training in the gym for a better process of losing weight. Experienced trainers strongly recommend not to forget about the observance of water balance. But this should be done in small portions (up to 100 ml at a time) — the norm for professional athletes - from 3 to 3.5 liters.
Useful and prohibited foods
Proper carbohydrates saturate the body with energy, which is often lacking during training. Complex carbohydrates are considered the most valuable. They include sweet potatoes, brown rice, oatmeal, whole grain bread, broccoli, spinach, etc.
Fresh fruits contain a lot of sugars, so their amount in the diet needs to be controlled. Proteins restore and accelerate muscle growth. The best sources of high-quality proteins are chicken, turkey, egg whites, fish and its products, as well as white fish. Supplement the diet can be protein shakes to lose weight and strengthen muscles.
To get a beautifully toned body, you need to use healthy fats: flax seeds, avocados, olive oil. They charge the body with energy — the main thing to observe moderation.
Fresh fruits contain a lot of sugars, so their amount in the diet needs to be controlled.
Proteins restore and accelerate muscle growth. The best sources of high-quality proteins are chicken, turkey, egg whites, fish and its products, as well as white fish. Supplement the diet can be protein shakes to lose weight and strengthen muscles.
The diet can be supplemented with peanut, olive, almond oil. Fats can also be obtained from eggs, meat, and fish. The athlete should pay attention to the size of the servings of food. Determine the desired dose is not tricky. At one time a person can eat protein food the size of a palm and complex carbohydrates - 2 palms.
Twice or three times a day, the meal must be supplemented with healthy fats. For example, 5 ml of olive and flax oil for dressing dishes or a small sandwich with peanut or almond oil.
During the day, you can consume 1 - 2 servings of fruit and vegetables can make up almost half of the daily diet. They contain valuable vitamins, minerals, fiber.
If you want to lose weight, it does not mean that you need to follow a strict diet, although periodic hunger strikes do not interfere. To lose weight, you need to spend more energy than you consume. On the day of the number of calories for losing weight, you need to subtract from 200 to 500 kcal.
If you would like to build muscle, then you need to make a diet that will contain more calories than you burn.
Hearty food will give more energy, which is necessary for intense workouts. Then you need to increase the number of calories by 200 - 500. However, you need to add calories gradually and include cardio exercises into the training program.