Sports diet for those who want to lose weight

Classes on the simulators, fitness, running, swimming and other sports allow not only to pump up muscles and get a tight figure, but simply maintain the normal tone of the body. But without proper nutrition, it will be difficult to achieve any results. And for this dieticians have developed various sports diets. There are many such diets, but there are several rules that should be followed for any of them.

1. In the morning, before breakfast, you need to do an easy exercise. This will disperse the metabolism and will not allow the muscles to swim with fat.
2. Every day you need to drink a lot of fluids. Water cleanses the body and contributes to both the synthesis of proteins and the burning of fats.
3. Fanaticism in diets is also not welcome. Once a week, you need to make yourself a day off, but also within reasonable limits.

Most people start thinking about sports and dieting for one trivial reason - overweight. After all, the problem of obesity is gradually becoming a "scourge" of modern society. A sports diet for weight loss in tandem with an active lifestyle will help get rid of excess kilograms. And not only women need such a diet, they are equally suitable for men who have extra pounds to prevent athletic build.

Those who begin to engage in the gym, it is necessary to include proteins in your diet. They contain amino acids, which are very useful for tired muscles. Also, a sports diet can not do without carbohydrates. They give energy to the muscles and the brain. Well, in fatty food, you have to limit yourself. Fats are long digested in the stomach, thereby creating discomfort. And this all affects the figure.

Therefore, before training, it is best to use such products:

• Boiled chicken breast with rice garnish;
• Fish or low-fat steak with vegetable salad;
• An omelet made from proteins;
• dairy products;
• Baked potatoes with vegetables.

As for the girls, they tend to get a slim body from sport without pumped up muscles. And the sports diet should help them in this. And for this you need to adhere to some rules in the diet:

• Food containing proteins can not be consumed 5 hours before the session in the gym;
• For 2 hours, both before and after training, you can not eat at all;
• And only after these two hours you must take food containing protein.

A sports diet for the male is needed in order to lose weight and pump muscle. There are also girls who want to have a strong musculature. Therefore, here you need a diet that will promote the growth of muscle mass:

• Two hours before the start of training, you need to eat a large portion of soup or salad;
• Then an hour later you need to use a large fruit, like an apple, peach or pear;
• Another half an hour you can drink a glass of green unsweetened tea or strong coffee without cream;
• It is recommended to eat immediately after training for 20 minutes. This time for eating is the most favorable;
• And the food that will help to consolidate the result of training, can be such: a potato, a chicken breast, rice and egg whites. Still here it is recommended to eat vegetables, yoghurt, cottage cheese, jam and fruit;
• Coffee, tea, chocolate and cocoa after a workout drink is undesirable;
• And to wash down all this food is best cranberry or grape juice.

Consumption of water is also an important moment in sports. A sports diet without enough fluid loses its meaning. Water is best to drink non-carbonated. And now there is on sale special water for trainings. It is sold in bottles that have dispensing caps. And a glass of this water should be drunk for 20 minutes before the start of training. And then, during classes, every 15-20 minutes, but a small amount.

It should also be taken into account that the muscle mass is heavier than fat. Therefore, when burning fats and pumping muscles, your weight may not decrease, but on the contrary - increase. And here it is best to navigate through clothing. If the pants begin to fall, then training and diet have yielded results and you can continue to do more.