Health, Healthy Eating
Proper nutrition during exercise: diet, menus and reviews. Proper nutrition before and after exercise
From year to year, a healthy lifestyle is becoming more popular. Proper nutrition, sports, rejection of bad habits - in the trend in all developed countries of the world. Some people, to be slim and beautiful, choose a diet for themselves, others - go to training. The ideal option is to combine a healthy diet and active activities in the gym or at the stadium.
Principles of proper nutrition
Proper nutrition before and after training is one of the most important moments in your lifestyle. Agree, many come to the hall when they notice that the situation is critical: the sides are filled with fat, a "beer" belly has appeared, hateful cellulite has formed on the legs. Such people after long years of laziness and idleness, starting training, severely limit themselves in nutrition. And then they realize that they have absolutely no strength. This is logical. Any athlete will say that the 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 enough food, while it will be useful and nutritious.
- No hunger.
- You can not overeat and eat in a hurry.
- There is a need at a certain time.
- Before the beginning of classes you need to consult a sports doctor or a dietician.
Ideally, if the menu for you is a professional. It will take into account your physical shape, level of loads, as well as the kind of sport that you are engaged in.
Mode
The training program and proper nutrition will be the two whales on which your day will be built. Make a schedule of the daily diet so that before you practice in the hall you get enough protein. A serving should be eaten 2 hours before the workout. Best of all, if it's a baked piece of meat in the oven or a large fish steak, a pea porridge or boiled lentils will fit into the garnish. If due to the irregular working schedule it's impossible to eat normally, you can have a snack with fruit or dairy products half an hour before classes, and afterwards eat home at home.
The role of breakfast
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 an overnight rest. But it's not right. Breakfast is necessary, without it you can not go in for sports, as you will feel yourself unsatisfactory. An hour of training a day plus a regular morning meal is the most successful combination in terms of physiology. If for some reason you do not eat breakfast, gradually accustom yourself to this process. Believe me, in the near future you will not be able to imagine how you refused such pleasure earlier.
After a hearty breakfast, you limit yourself to overeating during lunch and dinner. Those people who have accustomed themselves to the morning meal, do not have problems with metabolism, they are more active and active, they have a good mood. If, having woken up, you do not have an appetite, go for a run and take a contrast shower. These manipulations stimulate the appearance of hunger. An excellent option for breakfast for the athlete will be porridge, an omelette with vegetables, grain bread with skim cheese. When there is no time, you can drink a milkshake, and breakfast will take to work.
More water and fiber
This rule is hacked to your nose. Proper nutrition during exercise involves the use of fiber, which helps the body to purify itself, get rid of toxins. In addition, with its help you can achieve the absorption of all nutrients. Fiber is found in vegetables, fruits, herbs, mushrooms. In the diet of the athlete should be about 400 grams of these products. And the lion's share should be given to vegetables - they are most useful. The exception is potatoes, its use should be limited to a minimum. Instead, lean on pumpkin and broccoli purée soups, vegetable casseroles from courgettes, aubergines and carrots.
Is it necessary to exclude fats?
Proper nutrition in training for girls and boys involves the use of lipids, although many categorically refuse them. Remember: with intense exercise, fats are necessary. They consist of a large number of hormones that take an active part in the process of burning the deferred lipids. Also, the presence of fats in the diet reduces the secretion of insulin, which transforms glucose into subcutaneous fat. Accordingly, your hips will just become thin and beautiful just before your eyes.
Nutrition before exercise
As already mentioned, the body needs fuel before classes start. Proper nutrition before exercise provides such a menu: low-fat steak and buckwheat, poultry and rice, scrambled eggs and vegetables, oatmeal and nuts. These dishes have already become a classic of the genre for athletes. Caloric content should be sufficient in this case. Bulk meals, such as a bowl of soup or a large amount of salad, you need to eat 2 hours before classes. A substantial meal of a small size - a piece of meat, for example, is allowed to eat for half an hour before training.
When playing sports in full swing
Before and after classes, proper nutrition is important, during exercise - drinking fluids. While engaged in the hall, drink as much as possible. Otherwise, you will be sleepy, sluggish and unproductive. Do not be guided by thirst, drink constantly. When you want to swallow some liquid, your body will already be dehydrated. And this is unacceptable. With age, the receptors responsible for the need for fluid lose their sensitivity. Therefore, you do not immediately feel that you need water. The main signs of dehydration are:
- Headache.
- Dryness in the mouth.
- Cracked lips.
- Dizziness.
- Nervousness.
After training
It is recommended to eat tightly in the first 20 minutes after classes. If you do not sit at the table for 2 hours after the end of training, the sense from it will be small: the increase in the mass of muscles will remain at the minimum level. Bodybuilders call this period of time "an anabolic window" for the use of proteins and carbohydrates. What you will eat in this period, go for an increase in muscle volume. There are many options for the menu: omelette 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.
What is prohibited?
Proper nutrition on the days of training has one objective function - to eliminate fat and gain muscle mass. Therefore, lipids in food should be minimal. If they are in the diet a lot, they slow down the splitting and assimilation of nutrients and vitamins. Protein meals should also be as low-fat as possible: no pork and chicken legs. Instead of them weave a brisket of poultry or veal. Be careful with dairy products. Buy exclusively low-fat cheeses, cottage cheese, yoghurt, milk and kefir. But fatty fish will be useful. This is a pleasant exception to the rules.
Proper nutrition when training in the gym - the basis of the basics. If you ignore it, the effect of the lessons will actually be invisible. Therefore, observe the basic rules of a healthy and healthy diet. In addition, if possible, spend a lot of time in the fresh air, play sports games, ride a bike, swim. In a word, lead an active lifestyle. All this will help to achieve the result faster and make it more efficient.
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