The gym is a place to work on your body. Everyone has their own goals and wishes, it depends on them how to eat during training. However, the basics for all alone.
Proper nutrition is necessary not only for losing weight or increasing weight, but also simply for healing the body.
Principles of healthy eating:
- refusal of food garbage;
- fractional frequent meals;
- A sufficient number of calories for the normal functioning of the body;
- The use of large quantities of vegetables and fruits;
- The use of healthy fats;
- The use of a sufficient amount of slow carbohydrates;
- vitamins.
Doctors recommend consuming morevegetables and fruits of local origin - the world is designed so that all the most useful for the body grows in its native area. Overseas products should be eaten sparingly, as delicacies, and not as the basis of food.
Alone, these factors are not working enough, without an integrated approach, you can never reach the goal. Only by combining proper nutrition and sport, you can achieve the desired results.
It is very important to know that a healthy diet is notonly the restriction of sweet, flour, convenience foods. The main thing - the absence of a large calorie deficit and a good ratio of proteins, fats, carbohydrates in the diet. There are applications for counting calories eaten with their breakdown into nutrients. The minimum number of calories for an average person is 1300 kcal, of which proteins are 100 grams, fats 60 grams, carbohydrates 300 grams. When playing sports, their number increases to 1800.
Здоровая диета и тренажерный зал способны не only to give a dream figure, but also to preserve beauty and youth for a long time. Physical activity contributes to the release of hormones that improve the state of physical and mental health, but this is impossible without proper nutrition. If you want to lose weight, the number of calories decreases, with increasing muscle mass - increases.
Cardio training is used to increase endurance and for weight loss. Can be conducted on a separate day or after strength training.
Существует миф, что утреннее кардио более effective for fat burning, but experiments have not proven this. Striving for quick results can have a negative impact on health. Hungry cardio is not recommended due to the high load on the heart and the burning of muscle mass along with fat. To avoid muscle loss in the morning, it is recommended to use 2-3 egg whites or 6 capsules of the BCA.
If endurance training, in front of it you need the use of fast carbohydrates. It can be a gainer, banana or juice, or a cocktail of all three products.
If the goal is to lose weight, after exercise it is worthdrink protein or eat a couple of proteins. This is due to the significant energy consumption and the need to restore it. Meal in an hour. If there is no need to lose weight, there is no restriction in the use of carbohydrates after exercise (which does not mean at all uncontrolled eating sweets).
Силовые тренировки требуют обязательного приема slow carbs 2 hours before class. Protein is also necessary for muscle preservation, protein intake is recommended before and after exercise. Fast carbohydrates after exercise contribute to good muscle growth. Even for losing weight you need their consumption immediately after exercise.
Питание при занятиях в тренажерном зале должно be full and balanced. It determines whether the expected result will be achieved or not. If you neglect post-training meals, you can get a pitiful result: due to lack of nutrition, the body will break down its own muscles. First of all muscles, only then fat.
At bedtime, it is important to consume slow proteins to preserve and restore muscle mass. It can be cottage cheese or casein. Cottage cheese should not be fat-free, you need a normal fat content of 5%.
Drinking water is very important when playing sports. Dehydration is dangerous to health, it threatens with a long high-quality training.
Норма употребления воды - 1-2 л в день.During a workout, about 1 liter of water evaporates and stands out with sweat. Replenishing the water-salt balance of the body is necessary for a comfortable state of health and for less fatigue. It is proved that when drinking water during a workout, the exercise lasts longer and the result is more effective. If during a workout it is worth drinking only a few sips, then after you can fill the entire volume of the spent fluid.
During the long intensive sessions is permissibledrinking water with honey to preserve stamina. On sale is a drink for athletes with additional minerals and additives. It can be used with long-term cardio endurance, and with short for weight loss. There is no sugar in it. Before buying, you should carefully read the composition.
Absolutely all natural products are suitable for proper nutrition with moderate or limited intake. Below is the pyramid of a healthy diet.
Sources of fast proteins are meat, eggprotein. Slow - cottage cheese. Vegetable proteins (they are also slow carbohydrates) are legumes. It is also all cereals, pasta from durum. Fast carbohydrates - fruit. Fats - fatty fish, vegetable oil, nuts. Fresh vegetables are fiber, boiled these are fast carbohydrates, and their consumption should be limited.
All these products must be consumed daily, then the body will be healthy and young. And no depression and overwork are not terrible, if such a food when working out in the gym.
Imagine an approximate diet. Table of the regime of the day with meals will help with this.
| time | act | product | % of daily requirement |
| Seven o'clock | wake up, easy charge or cardio | BCA or proteins | - |
| Eight o'clock | breakfast | carbohydrates + proteins | 35% |
| 11:00 | snack | protein slimming / fruit for a healthy diet | ten% |
| 13:00 | dinner | carbohydrates + proteins + vegetables | 25% |
| 3:00 pm | snack | slimming protein / fruit, nuts for a healthy diet | ten% |
| 18:00 | dinner | protein + vegetables for weight loss / carbohydrates + protein + vegetables before exercise | ten% |
| 20:00 | training | after - protein | - |
| 21:00 | second dinner | weight loss curd / protein + carbohydrates + vegetables while gaining weight | ten% |
| 23:00 | sleep | casein when gaining weight | - |
Products for proper nutrition are veryvaried, of which you can cook anything. Banal marinated chicken breast with fresh vegetables in a thin pita - very tasty and healthy snack. There are more interesting recipes for healthy dishes that allow you to eat tasty and healthy.
Carbohydrate snack bar after exercise.Dry the oatmeal in a pan (100 g), add a spoonful of honey, 2 tbsp. l cocoa, 2 tbsp. l dried fruits (pre-shredded blender). All mix and form a bar. It is well replace high-carbohydrate sports nutrition when working out in the gym.
Soufflé of whipped proteins with sweetener.4 whipped protein, gradually dissolved gelatin is added. The mass is poured into the form and placed in the refrigerator. After 2 hours, you can remove the souffle, cover with melted natural chocolate, crushed nuts. Such a simple dessert will keep the shape and delight with great taste. To get involved in sugar substitutes is not worth it, their use is permissible only in extreme cases. It is better to eat carbohydrate foods, then sugar is not desirable.
Candy for an evening tea.You will need: cottage cheese, cocoa, nuts, sweetener. Everything is mixed and cooled in the refrigerator. Fiber can be added to the mass, making the recipe even more useful. Instead of cocoa you can use flavored protein with your favorite flavor. Such an evening dessert will have a positive effect on the figure.
Homemade bread is simply necessary for peoplelooking after their health. Its composition: cellulose, rye bran, 1/4 of rye flour, favorite spices, some oil, yeast, salt. Mix everything, let the dough rise, put it into shape. It is baked in the oven on low heat for an hour. Healthy fresh bread is ready.
Pumpkin cheesecake.Ingredients: cottage cheese - 200 g, pumpkin - 500 g, eggs - 4 pcs., Pumpkin seeds, sugar substitute to taste. Everything is ground by a blender (except for seeds), laid out in a form and baked in an oven at a temperature of 2000C for an hour. Pulling out the form, it is necessary to allow the cake to cool well, only then cut and lay out of the form. He is very light and gentle.
Food when working out in the gym should notto be scanty, otherwise weakness, depression, illness are possible. Being engaged in sports, you should not forget the importance of a correct diet. Only by eating tasty and healthy, you can achieve the desired results and not throw everything halfway through.
