Fitness: meals before and after training. Menu, recipes

In attempts to acquire a beautiful figure, especially by the summer season, women go to various tricks. Rigid diet, constant training, massage and wrapping courses, fascination with mixtures and bars for weight loss. The list can be continued indefinitely. However, the most effective way is still considered to be power loads. It should be remembered that fitness and proper nutrition are two mutually complementary things.

Why should you eat right?

With physical exertion, especially intense, the body not only gets rid of unnecessary calories, but also loses a significant amount of energy.

With insufficient nutrition, weight, of course, will fall precipitously, but due to what? Not getting the necessary energy reserve, the body will produce it from its own tissues, namely from the muscles. Thus, the extra pounds will not be lost by burning fat, but by reducing the volume of muscle tissue. This means that no tight and elastic skin and it can not be. Overall physical endurance will also decrease, and doing the usual exercises will be much more difficult. That's why healthy fitness meals are so important.

With excess or improper consumption of food, the discarded calories will be returned again and again, and the work of adjusting the figure will become an empty occupation.

5 Basic Nutrition Rules

1. Eat a couple of hours before training.

2. If the schedule does not allow you to eat on time, then before a workout, pamper yourself with a small piece of bitter chocolate. Excess calories he will not bring you, but he will add energy.

3. Fitness food is that you need to eat more often, but in small portions. The body will not have time to get hungry, and you will gain weight.

4. Drink as much water as possible. It not only suppresses the feeling of hunger, but also does not allow the body to dehydrate during intensive training.

5. After training, it is desirable to restore the energy expended. You can do this by using low-fat cottage cheese or yogurt. But not immediately after the exercises.

Power mode can not be violated!

Fitness food - not such a simple process, as it may seem at first glance. On how much you follow the established mode of food intake, depends on success in losing weight.

Start the day with breakfast. The better and tighter it is, the less you want to eat at lunch. In addition, in the morning the organism most easily digests food, turning it into energy, and not into fat. If the appetite is missing and the maximum you are capable of, this is a cup of coffee, then try to reduce the portion of dinner. Over night, not only food will be digested, but there will also be a feeling of hunger by morning.

The best food before training is protein! Therefore, a couple of hours before going to the gym, use protein foods. This can be boiled meat, legumes, as well as dairy products. If this is not possible, then the store sports nutrition can buy various additives in the form of geynerov or protein. But remember that you can not abuse them. Your goal is not to gain more muscle mass, but to lose a couple of kilograms and pull up the figure.

Fitness food is impossible without carbohydrates. As you know, carbohydrates exist simple and complex. Do not want to gain even more kilograms? Eat only complex carbohydrates. They are contained in cereals, legumes, pasta only of solid varieties. By the way, these same products contain glucose, which is so necessary to replenish the energy expended.

But simple carbohydrates in the form of chocolate, sweet rolls, cakes, soda, should be completely excluded from a healthy diet.

Fitness food. Menu - how to choose dishes?

Undoubtedly, it would be possible to present a ready-made menu, painted for every day. But this does not make sense, because the basic thing to know when preparing a diet is basic principles. Remember them easily, enough to count from 4 to 1. However, we are not at the math lesson, so we decipher this magical order. Each digit corresponds to the number of portions of an element. So, 4 is a protein. Three - dietary fiber. Two are carbohydrates. One is fats. Now consider the example described fitness food.

In day you need to eat 4 portions of protein, which is contained in chicken breast, lean fish, seafood, eggs, cottage cheese.

3 servings of vegetables and fruits. For example, salad, apples, bananas, grapefruit, cucumbers, etc.

2 servings of complex carbohydrates, contained in cereals and whole grain bread.

1 serving of healthy fats in seeds and nuts, fish, oil.

That is, the ration will be approximately the same.

Breakfast: oatmeal and egg whites.

Second breakfast: cottage cheese, apple.

Lunch: vegetable salad dressed with olive oil, lean fish and rice.

Snack: banana and fat-free yogurt.

Dinner: chicken breast, spinach.

Fitness food. Recipes

To make the menu no longer of the same type and not tired of its taste monotony, you can arm yourself with a couple of fitness recipes and pamper yourself with simple, useful, and most importantly, delicious dishes that do not involve excess weight.

Light Soup

To make it, you need one small carrot, a tablespoon of grated celery root, one onion, one hundred grams of color and Brussels sprouts, a tablespoon of canned peas, a little nutmeg and salt-pepper to taste. To make the broth saturated, you can add a cube or any spices to your water at your discretion. Half a liter of water bring to a boil, and then add the cut carrot, onion, divided into inflorescences cauliflower, and the remaining products - unchanged. Cook the vegetables for 20 minutes until completely ready. The soup is ready!

And you can cook a delicious orange sauce, which not only fits toasts, but will also become an independent dish. The recipe is extremely simple. A couple of large oranges to wash and cut in half. From the halves squeeze the juice, and grind the zest on a small grater or in a blender. In the pan, pour the juice, run the grated zest and add a spoonful of honey. Bring the mixture to a boil and cook for a couple of minutes. After that, add the cottage cheese to the resulting mass and beat it thoroughly. The sauce is ready!

Conclusion

Now, knowing some fitness recipes, you will not find a proper and healthy diet to be difficult or requiring a lot of free time. And following simple tips will help not only feel easy, but also have a beautiful figure. Just a couple of months, and proper nutrition will go into a useful habit, and training will bring its first fruits.