What fruits can you eat while playing sports? Proper nutrition when training in the gym. Nutrition for sports: healthy foods

Sport, fitness - for many people these are no longer just words, but a way of life. These people, no doubt, are aware of how it is advisable to eat during regular (albeit at an amateur level) exercise. However, there is another category - novice athletes. Those who finally made up their minds overcame laziness and enrolled in Gym. We will talk about how to eat properly when playing sports. Although, perhaps, the “pros” will also emphasize something new for themselves.

We emphasize that the story in the material is not about food additives (dietary supplements, etc.), sold in specialized stores. Firstly, there is no confidence in their absolute harmlessness to health. Secondly, “Culinary Eden” is still a resource about “ordinary”, albeit very tasty food, as well as everything connected with it.

Sports activities always involve increased muscle activity. For normal muscle function and achievement of sports results (for example, some building muscle mass) there is a need for additional protein nutrition. After all, it is protein that is “responsible” in our body for the formation and restoration of body cells and tissues.

However, don't forget about carbohydrates. Some people mistakenly believe that their consumption should be limited because they make you fat. However, carbohydrates are the main source of energy. And energy is very necessary for the body with significant physical activity. Fats are also a source of energy. You shouldn't forget about them either. In general, the body needs more proteins, carbohydrates and even fats during physical activity than without them.

It is always better to rely on personal experience rather than on someone else’s stories (although learning from the mistakes of others, of course, has not been canceled either). Fortunately, in this case there is such an opportunity (personal experience): the author of the text goes to the gym three times a week.

How to eat properly when playing sports. Start

Returning from vacation and looking with sober eyes at his photos taken at a seaside resort, the author was surprised to discover that he already had a fairly noticeable belly. This saddened the author. But faithful friends They didn’t let me die of boredom - they encouraged me to join the gym. Moreover, they kept us company. By the way, it’s better to go and play sports with a group. At least with someone else. It’s more fun, and there’s a certain competitive spirit.

It’s better to start exercising twice a week (this is not the author’s invention - advice from a trainer). And when you feel that you have “swayed”, you can switch to a frequency of three times every seven days. Some people exercise more often, but if you just want to “get yourself in order,” that’s enough: excessive diligence can do harm.

By the way, I almost forgot, it is necessary to consult a doctor before starting classes. Moreover, preferably not with a doctor “assigned” to the fitness center. Take your time, don't regret it. In the end, you will receive not just advice on the intensity of classes and load, but also more or less full picture state of your health. When you last time Have you had your body examined for no apparent reason, just for prevention? Same thing.

When a doctor's consultation has been received, finally go to the gym. Meet the coach. At first, it is better to hire him - he will advise and supervise the implementation of a set of necessary exercises (depending on the goals you are pursuing), and show you how to use the exercise equipment correctly.

I want to eat

To be honest, at first I was not in the mood for proper nutrition. After the first couple of lessons, “everything hurt.” But then the body adjusted to the new rhythm of life, the muscles “developed”, the pain went away. My friends and I remembered that we seemed to have heard something about how you should eat something special when playing sports. Having remembered, we asked the coach a question. By the way, he himself could enlighten us on this matter. Ultimately, proper nutrition speeds up the achievement of the desired result. “Minus one hundred points - Gryffindor,” Minerva McGonagall, the headmaster of the Hogwarts school of wizardry from the Harry Potter saga, would say about this.

One way or another, the question was asked. In response, our trainer recommended that we eat at least 5-6 times a day, saying that this way of eating is “the most physiological.” During the day there should be two breakfasts (first and second), lunch, dinner and post-workout meals. At the same time, it is advisable not to overeat before training and not to overeat after it.

To eat properly when playing sports, the first breakfast, which should not be too rich. A glass of yogurt, kefir (not necessarily low-fat), maybe a little cottage cheese, tea, coffee (both without sugar) or fresh Orange juice. The first breakfast is about 5% percent of the total daily calorie intake. Next comes the second breakfast. It can be eaten before leaving home for work or, if possible, already at work (approximately 30% of the daily calorie intake for an adult). Lunch is another 30% of calories. Afternoon snack - plus 5%. Dinner - 25%. Another 5% is post-workout nutrition. You shouldn't eat too much. With a weight of 70-80 kg, the volume of food eaten should be no more than 4 kg per day. Don't forget about fruits and vegetables: 15-20% of your daily diet. This is ideal.

Not everyone and not always can follow such a diet. But, of course, options are possible! For example, you can have only one breakfast - nothing bad will happen to you because of this. Breakfast and lunch on a “sports day” should be quite nutritious.

You should have an afternoon snack two or three hours after lunch. In general, in the afternoon you can eat little by little at intervals of two hours. At the same time, food should contain a lot of carbohydrates - this will give you strength before exercise. It is worth scheduling daily meals so that the last one takes place at least an hour and a half before class. Drink water (not carbonated) or juice - it won't hurt, especially in the last hour before training.

You need to eat varied. You shouldn’t get hung up on cottage cheese and diet boiled chicken breasts (I know from myself that at first you just eat them, being happy for yourself, and then you can’t look at these products). Boiled and steamed meat is perfect, legumes - only pureed, as well as oatmeal with milk. An excellent option is various soups, not too fatty, but not entirely lean either. Neutral soups, again for variety, should be interspersed with sour soups.

If possible, in order to comply with your eating schedule, it is better to carry food with you (if there is no normal cafe at work or nearby or if you want to save money). There's nothing to be ashamed of. In the end, are you trying to improve your figure or do you simply have nowhere to put your money and, out of nothing to do, are giving it away for a gym? In addition to chicken and meat, eat fish. Side dish - buckwheat, rice, potatoes, even pasta can be eaten (without fatty sauces). Buy some hermetically sealed ones from the store. plastic containers- They are convenient to take food with you.

The daily calorie intake (and not only when playing sports) also depends on climatic conditions, in which the individual lives. In hot weather, it is better to reduce the calorie content of food, while in Siberian frosts, eat more protein foods, but at the same time reduce fat intake.

During and after training

Of course, you can’t eat anything during training. Agree, it’s strange to pump up, say, your abs, with undigested food in your stomach, biting off a piece of bread from time to time. As already mentioned, you need to “stop” eating at least an hour and a half before the start of your workout.

But during training you should drink water (it’s good to drink a glass of water before). Of course, not in liters, but little by little: a few sips every 20-25 minutes. Do not swallow the water right away, it is better to hold it in your mouth for a while - this will quench your thirst better. Naturally, no soda. Even mineral water, not to mention cola and other lemonades. Don't drink cold water. After physical exercise it becomes hot, and a person strives to sip some cold water. This is exactly what cannot be done. It is much better if the water is at room temperature, even slightly warm. As a rule, gyms have coolers - no problem adding to a glass cold water some hot water.

You cannot limit yourself in fluid intake while playing sports. This can lead to pressure fluctuations, increased stress on the heart, and the onset of dehydration processes.

After training - optional. If you're thirsty, drink, and if not, don't drink. There is an opinion that you should not drink water immediately after training. But that's not true. If you drink half a glass or even a glass of water, it won't get any worse.

Now about the food. The workout is completed, a lot of energy has been spent, and you are hungry. A huge mistake is to wait two hours after training and only then allow yourself to snack. Should not be doing that. It is advisable that no more than an hour pass between physical exercise and the subsequent meal. Another thing is that you shouldn’t eat your fill. A plate of rice, buckwheat, or even better - a little bean or pea puree, a little cottage cheese with jam, fresh fruits- this is quite enough to remove hunger and reinforce strength.

You can't eat this

Of course, there are foods whose consumption when playing sports is best minimized. These are sweet drinks - any lemonade, coffee and tea with sugar (it’s better to drink the latter with honey or, in extreme cases, with a sweetener). Of course, you shouldn’t go heavy on baking. Sweet buns and even bread can be replaced with special bread, unleavened bread. Sweets, not only chocolate, but mainly caramel. Various cakes, especially store-bought ones, which are made from “nobody knows what” (it’s better not to eat them at all, never). Cheap pasta (it is acceptable and even healthy to eat only high-quality pasta made from durum wheat). Let us emphasize: “reduce consumption to a minimum” does not mean eliminate it completely: do not reproach yourself for one piece of candy you eat.

• 200 g low-fat cottage cheese, oatmeal (3-4 tablespoons dry), an apple or orange, a cup of unsweetened coffee with milk (with regular, not condensed or cream);
• Snack: a glass or two of kefir or 100-150 g of cottage cheese or an apple (orange) and 50 g of hard cheese;
• Lean meat or fish or poultry (200-250 g), cereals or pasta, greens;
• Look what you haven’t eaten yet - maybe a vegetable salad, maybe cottage cheese, maybe 1-2 eggs, maybe, if you don’t really want to eat, a glass of kefir or milk;
• After training: green salad(white cabbage, greens, optional with fresh cucumber) with meat, fish or poultry (150-200 g), or eggs;
• Before going to bed - a glass of low-fat kefir or green tea with skim milk.

To eat properly, you need to at least approximately know how many calories are “burned” during sports training. However, training is different. Above we were talking about training in the gym (simulators, treadmill). But sport does not live on the gym alone. The table below will help you relate energy expenditure to sports.

As a supplement to nutrition during intense physical activity, you can take vitamins (in winter and spring this is worth doing even without sports). There are specially designed vitamin complexes(not dietary supplements!) for those who are friends with sports. Consult your doctor before using them. Now you know how to eat properly when playing sports. Exercise, eat right and be healthy! By the way, the author’s tummy is gradually shrinking.

If you have started actively playing sports, then in order for it to bring you tangible and desired results, you need to carefully monitor your diet. After all, if you eat not the most healthy and “correct” foods in large quantities, then even the most intense exercise will not help you achieve the shape of your dreams and an elastic, toned body.

To begin, determine for yourself how many calories per day you need to consume for your complexion, and in what ratio fats, proteins and carbohydrates should be in this diet. In addition, it is important to consider other equally important points, which you can learn about from this article.

How many calories should you consume per day?

If your goal is to lose weight, then it is not at all necessary to reduce your daily caloric intake as much as possible. More precisely: it is absolutely impossible to do this. Any strict dietary restrictions and reduction in total daily caloric intake less than 1200 kcal per day entails the likelihood of serious failures mainly. Since exactly 1200-1500 calories are required on average by a person per day to maintain basal metabolic rate. This energy is spent on the functioning of the cardiovascular system, maintaining body temperature, and so on.

If the body receives fewer calories, it automatically “turns on” the mode energy saving, because he believes that “hunger” has come. All processes slow down, and your progress in losing weight is slowed down.

Thus, thinking that the less we eat, the faster we will lose weight is a serious error, fraught with future metabolic disorders. That is, reset excess weight It will be even more difficult for you.

Actually need to consume enough calories per day, you just need to take them from the “right” products and distribute them correctly throughout the day.

Carbohydrates are also important during intense sports, as they give us the necessary energy. But it is important to consume complex carbohydrates contained in cereals, whole grain bread, pasta, and vegetables. Complex carbohydrates are ideal for breakfast. And simple, fast carbohydrates, which are rich in sweets, baked goods, and honey, should be excluded as much as possible.

Fats cannot be completely excluded from the diet, since many of them control important metabolic processes in the human body. Preference should be given to high-quality unrefined vegetable oils, nuts, and red fish, but even here you should use moderation. The average maximum amount of healthy fats per day is 30-40 grams.

Why is it important to drink a lot of water?

If you strive for a toned, harmonious figure and regularly play sports, then it is especially important for you to consume the required amount. water(namely water, not coffee, tea or juice). Dehydration Not only can it reduce the effectiveness of your workout, but it can also significantly harm your health. You can drink water both before and after training. If you feel very thirsty while exercising, you should also drink water.

Water prevents dehydration of the body, helps it replenish energy, protects the functioning of the cardiovascular system, improves the functioning of the digestive tract, helps your skin look younger, and cleanses the body of toxins.

On average, a person needs to consume 2-3 liters of water per day. But there is something important here rule: Try not to drink twenty minutes before meals and an hour after meals.

Nutrition before and after training

You can exercise on an empty stomach only in the morning, after waking up. If you train in the afternoon, you should definitely eat before physical activity. It's best to eat in 1-1.5 hours before training. It’s good if these are foods containing complex carbohydrates - thanks to this, you will get a supply of energy during exercise.

After physical exercise, the so-called "protein-carbohydrate window". If you want to build muscle mass, you can eat some kind of food during this time. protein product (for example, cottage cheese), or drink. A full meal is best organized approximately 1.5 hours after the end of the workout.

Always quench your thirst during training to prevent dehydration.

• Stick to it five to six meals a day, that is, eat small portions approximately every 3 hours. During the day you should have three full meals - breakfast, lunch and dinner and 2-3 light snacks (cottage cheese, low-fat yogurt, kefir, fruits, vegetables).
• The portion should be the size of yours. palm.
• On breakfast Complex carbohydrates, or a combination of carbohydrates and proteins, are best.

• On dinner combinations of products such as potatoes or pasta with meat or fish are excluded. It is best to combine proteins and vegetables with this meal - this is the optimal balanced composition for continuing the day, especially if you have a workout in the gym after lunch.
• Dinner It is best to make it completely protein, or combine proteins with vegetables. Protein nutrition helps muscles recover after physical activity.
• In no case don't starve on training days, this can lead to dangerous consequences for the body.
• Try don't eat in a hurry– it’s easier to overeat or grab forbidden foods on the go. Set the table, put portions on a plate, do not eat from shared dishes - this makes it more difficult to control the portion size.
• Use as little as possible salt.
• To create a healthy diet, you can contact nutritionist or sports coach, which will help you take into account your level of physical activity.

List of the most useful and prohibited foods for an athlete

If you want to build muscle mass or lose weight through sports and a variety of physical exercises, then your diet will certainly include must be present:

• Buckwheat
• Oatmeal (preferably NOT instant)
• Boiled chicken breast or other lean meat (turkey, rabbit, beef)
• Cottage cheese with fat content of 5% or less
• Kefir 1%
• Milk with a fat content of 2.5% or less
• Natural yogurt (you can make it yourself using yogurt starter)
• Variety of vegetables
• Greenery
• Fruits (best consumed in the morning)
• Vegetable oils
• Nuts and seeds

This article is not about “sports nutrition”, i.e. anabolic drugs and various dietary supplements, information about which can be found on specialized resources, and the positive effect of which on the body raises certain doubts in our minds, namely how to properly eat regular food while playing sports.

The human body must receive a sufficient amount of carbohydrates and proteins every day, as well as some fats, vitamins, minerals and plenty of water. The effectiveness of sports activities is associated with a significant activation of protein synthesis in working muscles. The formation of the necessary protein structures that ensure specific muscle function is associated with increased gene activity and requires adequate protein nutrition. For people experiencing heavy physical activity, the diet should contain nonessential and essential amino acids in certain proportions. Unfortunately, our usual diet does not provide the body with a sufficient amount of easily digestible proteins, especially amino acids, in the required ratio. Therefore, with increased muscle activity, there is a need for additional protein nutrition or the use of special products of increased biological value (with optimal content of essential amino acids, vitamins, mineral salts, etc.).

The main function of proteins is to form and repair tissues and cells of the body. Carbohydrates are the main source of energy needed by the body during heavy physical activity. Fats are the second most important source of energy. During physical activity, more proteins, carbohydrates and fats are required than without them.

During high physical activity, it is advisable to use 5-6 meals a day. This type of nutrition is more physiological. The first breakfast is 5%, the second breakfast is 30%, additional nutrition after training is 5%, lunch is 30%, afternoon snack is 5%, dinner is 25% of daily calories. The amount of food should not be too large: for 70 kg of body weight, from 3 to 3.5 kg of food per day. Fruits and vegetables should make up 10-15% of the diet.

On sports days, breakfast and lunch should be nutritious. In the afternoon, at approximately 2-hour intervals, you need to eat several times. This should be a high carbohydrate food, it will give you strength before starting classes. Drink plenty of water throughout the day, especially in the last hour before class starts.

Try to consume hard-to-digest foods as little as possible - cabbage, beans, lentils, beans, peas, pork and lamb lard. It is better to use such products less often than others and only after training sessions. An important point is the variety of food, as well as quality cooking food products. After this, ground, boiled, steamed meat, pureed legumes, and oatmeal in the form of jelly with milk are easier to digest. Frequent repetition of dishes and monotony of food are undesirable. Neutral soups must be alternated with sour ones. It is advisable to avoid identical side dishes. In hot climates, calorie content should be slightly reduced. In cold climates, it is necessary to increase protein intake, but the amount of fat consumed should be reduced.

Meals before starting classes

The body cannot digest large amounts of food during exercise, so it is unwise to eat right before exercise. But to play sports, you need a lot of energy. Carbohydrates are the best source of energy, so they should be included in breakfast or lunch 3 hours before the start of classes, or eaten in small portions no later than an hour before they start. The following foods are rich in carbohydrates: oatmeal with skim milk, boiled potatoes, crispbread, crackers, toast, bread with jam or honey.

Nutrition after sports activities

If you have worked hard physically but haven't eaten for 5 hours, your blood glucose level drops so much that physical exercise turn out to be excessive. Even if there are no obvious painful sensations, it still negatively affects endurance and the ability to concentrate during exercise. Try to eat within two hours of finishing your class. If exercise suppresses your appetite, snack on something high in carbohydrates as soon as possible. Here are a few dishes that are ideal for this: oatmeal cookies, fruit cake, pasta with vegetables, fish or chicken, baked potatoes with low-fat seasoning, boiled rice and sweet corn salad, fruit salad with oatmeal, vegetable stew.

Carbohydrates are digested at different rates, so your blood sugar may rise slowly or quickly.

Starch contained in potatoes, bread and rice releases its energy slowly, and simple carbohydrates contained in jam, honey, fruits, and juices quickly.

"High-energy" foods (raisins, bananas, honey, jam, glucose, candy, chocolate, sweet cookies, as well as rice, bread, sweet corn, potatoes, beans) are best consumed before exercise; moderate-rate foods (pasta, oats, sweet potatoes, oatmeal, grapes, orange, oatmeal cookies) that increase sugar levels - immediately after exercise; and “low-speed” (milk, yogurt, ice cream, apples, plums, grapefruit, dates, figs and legumes) even later.

Vitamin preparations

Among pharmacological means of restoring performance during increased physical activity, vitamins occupy a special place. Their loss during work or chronic lack of food lead not only to decreased performance, but also to various painful conditions.

To meet the body's needs for vitamins, in addition to vegetables and fruits, they additionally take ready-made multivitamin preparations.

1. Aerovit. Increases physical performance, accelerates the body's recovery after heavy physical exertion. Dosage: 1 tablet 1 time per day for 3-4 weeks.

2. Decamevit. Strengthens protective functions the body, accelerates the course of recovery processes, and prevents the aging process of the body. Dosage: 1 tablet 2 times a day for 2-3 weeks.

3. Undevit. Used for recovery after heavy physical exertion. Dosage: 2 tablets 2 times a day for 10 days, then 1 tablet 2 times a day for the next 20 days

4. Glutamevit. Accelerates recovery processes during periods of heavy loads, increases physical performance. Dosage: 1 tablet 3 times a day for 2-3 weeks.

5. Tetravit. Accelerates recovery after heavy loads. Dosage: 1 tablet 2-3 times a day.

6. Vitamin B-g(calcium pangamate) - increases the body's resistance to hypoxia, increases the synthesis of glycogen in the muscles, liver and myocardium, and creatine phosphate - in the muscles and myocardium. It is used to speed up recovery during periods of heavy physical exertion, in cases of myocardial overstrain, and pain in the liver.

7. Vitamin E (tocopherol acetate) - has an antihypoxic effect, regulates oxidative processes and promotes the accumulation of ATP in muscles, increases physical performance during anaerobic work. It is used for heavy physical activity of an anaerobic and speed-strength nature.

8. Vitamin C (ascorbic acid) - deficiency of this vitamin manifests itself in increased fatigue and a decrease in the body's resistance to colds. Long-term deficiency of ascorbic acid leads to scurvy. Deficiency usually occurs at the end of winter and in early spring. Vitamin C is an effective stimulator of oxidative processes, increases endurance, and accelerates the recovery of physical performance. Included in all multivitamin complexes, nutritional mixtures for use during training and endurance competitions and rapid recovery of the body.

Many people tremble in fear of the word diet because they imagine celery sticks and a long list of prohibited foods. While it's hard to shake off these negative associations, it's important to remember that "diet" isn't a bad word. Your diet, or the foods you eat, is key to maintaining your fitness goals.

In the nutrition section of most guides strength training They're trying to put in a standard meal plan, but that's not what we need. We want to instill the idea that metabolically and physiologically your body is unique. What works for one may not work for another. Understanding how your body works and discovering your dietary needs - important concept to understand how to form your own own strategy nutrition.

Calories are essentially food energy, which your body uses to carry out its daily functions such as breathing, regulating heartbeat, digestion and others. The number of calories contained in food depends on its composition. Each product consists of a combination of carbohydrates, proteins and fats. Collectively they are called “macronutrients.”

Everyone requires a minimum amount of calories to live. This minimum amount is called the basal metabolic rate (BMR) and can depend on the amount of lean muscle mass the person has. The total number of calories your body uses in a day is made up of the sum of your BMR and the extra calories used for walking, sleeping, exercising, driving, and even laughing. Together they make up your total energy expenditure (TEE) or daily calorie requirement.

Everyone's TEE is different, so the diet that works for your friend may not work for you. Generally, men have higher TEE than women because they have more muscle mass.

Macronutrients!

There are three nutritional elements: proteins, carbohydrates and fats. Together they make up all the calories, or nutritional energy, you get from food.

Protein

Protein is a key component for building muscle and shaping your body. No, eating more protein will not make your muscles bigger. Although, building muscle mass is important in order to look toned. Protein is made up of amino acids, which are essential for the body building blocks for numerous functions including creating muscle protein.

Lifting weights causes tension and breakdown of muscle fibers that require repair. These fluctuations of muscle breakdown (catabolism) during exercise and recovery (anabolism) during rest help you get stronger and more focused over time.

The general recommendation for individual absorption is one gram of protein per 0.5 kg of your body weight. If you weigh 62 kg, then your goal is to eat about 135 grams of protein. Of course, it's difficult to get that much protein in two or three meals, so people tend to make compound meals by including some form of protein in each one.

Each gram of protein provides 4 calories.

Products containing protein:

• Lean meat
• Milk
• Greek yogurt
• Quinoa
• Nuts
• Legumes

Fat

Poor fat – so underrated and neglected. Dietary fats got a bad rap thanks to a major landmark study from the '80s that wildly incorrectly implicated dietary fats in the causes of heart attacks and other illnesses. As a result, the government encouraged eating as little fat as possible and corporations began producing low-fat and low-fat foods to protect everyone from heart failure.

In fact, fats claim their rightful place on your plate; they are associated with maintaining optimal health. It is also a macronutrient that your body needs to function. Essential fatty acid(EFAs) such as omega-6 and omega-3s help maintain good health, protect internal organs, help absorb fat-soluble vitamins, support essential mental capacity and development, and also have many other advantages.

However, you should avoid processed fats, which are added in the food industry to increase the shelf life of foods. Check product labels for any “hydrotreated oils”; this definitely means that this product is not worth eating. Support the absorption of dietary fats by avoiding trans fats!

Moreover, fat does not make you fat. The claim that the fat you consume is quickly deposited in your tissues has long been refuted. Weight gain is an inherent part of consuming too many calories that your body doesn't know what to do with.

Each gram of fat provides 9 calories.

Sources of healthy fats:

• Avocado
• Olive oil
• Coconut oil
• Melted butter
• Nuts

Carbohydrates

Carbohydrates are another macronutrient that has the same bad reputation, like fats. Contrary to what many people would have you believe, carbohydrates are not bad.

Carbohydrates include all sugars, including single-molecule simple sugars and two-component sugars. When three or more sugar molecules join together, they form complex carbohydrates in foods such as potatoes, oatmeal, broccoli and countless other vegetables.

Most of your carbohydrates should come from these complex carbohydrates because they take longer to digest, keeping you fuller longer, and don't raise your blood sugar as quickly as simple sugar. An added bonus is that complex carbohydrates contain large amounts of vitamins, minerals and fiber. Your diet should include both simple and complex carbohydrates, but long-term success in regulating your blood sugar and weight may depend on limiting your intake of simple sugars.

Each gram of carbohydrates provides 4 calories.

Sources complex carbohydrates, good for health:

Should I cut down on carbs to lose weight?

One popular recommendation for weight loss is to cut down on carbohydrates. The level to which you should actually reduce carbs is different for everyone, but in general, aim for about 50-150 grams of carbs per day. Fifteen grams of carbohydrates is a cup of cereal or two slices of bread. It’s not hard to figure out that this can fit into one meal or even a snack. To replace carbohydrates in your diet, include large quantity healthy fats and proteins.

Although many people support the strategy of reducing carbohydrates for weight loss, it is not always ideal. Losing weight may be easy at first, but chronically not getting enough carbohydrates has negative long-term effects. A woman's delicately balancing hormonal system can be disrupted by the effects of a low-carbohydrate diet, which can have the opposite negative effect of loss of bone density and chronic sleep loss. On a low-carb diet, some women may experience delayed or irregular periods because the body perceives chronically low energy levels as starvation and stress.

Thus, some women may do well on a low-carb diet. If you decide to try it, it is important to monitor your body's reaction.

Your body type and nutrition

The ratio of how many calories you get from proteins, carbohydrates and fats is important for building your body. Typically, macronutrients are divided into a ratio of 40% carbohydrates, 30% protein and 30% fat, but this ratio does not work for everyone. For more precise definition macronutrient ratios will best determine your body type. Individual body type is more than just body type, it provides key information about how your body responds to and processes macronutrients.

Body type is divided into three categories:

Ectomorph In general, ectomorphs are thin, have a small bone structure and limbs, have a high metabolism, and can metabolize large amounts of carbohydrates. They look like long distance runners Recommended macronutrient ratio: 50% carbohydrates, 30% protein, 20% fat	Mesomorph Mesomorphs have the best of both worlds, they can easily gain muscle and stay lean. They have an average bone structure and an athletic appearance. They look like bodybuilders, gymnasts Recommended macronutrient ratio: 40% carbohydrates, 30% protein, 30% fat	Endomorph Endomorphs are built to be bigger and stronger. They usually have a large bone structure. Because of their size, they are better off absorbing more fat and less carbohydrates. They look like weightlifters Recommended macronutrient ratio: 25% carbohydrates, 35% protein, 40% fat

Portion control

Counting calories is a popular way to estimate serving size and the number of calories in it. This careful recording of the food received certainly has its advantages, but who would want to keep a nutrition chart all their life?

Counting calories doesn't have to be a lifelong endeavor. This doesn't exactly work in the long term. Studies have shown that calorie counting has a 25% error rate, even if you triple check your calculations and sources. Differences arise from labeling errors, inaccurate serving size measurements and measurements that cannot be taken correctly, differences in product quality, and a huge amount of guesswork.

A more manageable way to track your nutrition is to determine a healthy portion size. Most restaurants aim to serve you a plate with a huge pile of ingredients, more ingredients means a better use of your money, right? Getting larger portions for less money means you'll pay for them elsewhere, like in your waistline.

Studies have shown that when people take large portions, they switch off. internal system satiation and eat every last bite after they have been full for a long time, but do not feel it.

Understand portion control

Eating until you feel full is not always possible The best way determining serving size. Instead, we recommend using a more appropriate and personalized tool at your disposal - your hands:

• Use your palm to determine protein absorption
• Use a clenched fist to determine your vegetable intake
• Use a handful to determine your carbohydrate intake
• Use thumb to determine fat intake

Assuming you eat 4 times a day, below are the portions calculated for each meal:

For ectomorphs

• 2 handfuls of carbohydrates
• 1 palm whites
• 1 fist of vegetables
• ½ thumb fat

For mesomorphs

• 1 handful of carbohydrates
• 1 palm whites
• 1 fist of vegetables
• 1 thumb fat

For endomorphs

• 1/2 handful of carbohydrates
• 1 palm whites
• 1 fist of vegetables
• 2 fat thumbs

These are great general guidelines because your arms are proportional to your body. Be flexible and adjust your portion according to your feelings and appearance. For example, if you are gaining unwanted weight, then try reducing your carbohydrates to half a handful per meal and your fat to half a finger.

Meal frequency

Regardless of whether you eat small meals often or eat everything in two sittings, the frequency of meals should revolve around your grocery list and be convenient for you. As long as you get the right food in the right quantity, how you eat depends on your preference.

The gym is a place to work on your body. Everyone has their own goals and wishes, and it depends on them how to eat during training. However, the basics are the same for everyone.

Basics of proper nutrition

Proper nutrition necessary not only for losing weight or gaining weight, but also simply for improving the health of the body.

Principles of healthy eating:

Refusal of food waste;

Small frequent meals;

A sufficient amount of calories for the normal functioning of the body;

Use large quantity vegetables and fruits;

Eating healthy fats;

Eating enough slow carbohydrates;

Vitamins.

Doctors recommend consuming more vegetables and fruits of local origin - the world is designed in such a way that everything that is beneficial for the body grows in its native area. Overseas products should be eaten sparingly, as delicacies, and not as the basis of nutrition.

Proper nutrition and sports

Alone, these factors do not work enough, without integrated approach You may not reach your goal at all. Only by combining proper nutrition and exercise can you achieve desired results.

It is very important to know that healthy eating- this is not only a restriction of sweets, flour, and semi-finished products. The main thing is the absence of large quantities and a good ratio of proteins, fats, carbohydrates in the diet. There are applications for counting the number of calories consumed and breaking them down into nutrients. The minimum amount of calories for the average person is 1300 kcal, of which proteins - 100 g, fats - 60 g, carbohydrates - 300 g. When playing sports, their number increases to 1800.

A healthy diet and gym can not only give you the figure of your dreams, but also preserve beauty and youth for a long time. Physical activity promotes the release of hormones that improve physical and mental health, but this is impossible without proper nutrition. If you want to lose weight, the number of calories decreases; when you build muscle mass, it increases.

Features of nutrition during cardio training

Cardio training is used to increase the body's endurance and for weight loss. Can be performed on a separate day or after strength training.

There is a myth that morning cardio is more effective for fat burning, but experiments have not proven this. The desire for quick results can negatively affect your health. Fasted 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, it is recommended to consume 2-3 egg whites or 6 BCA capsules in the morning.

If you are doing an endurance workout, you need to consume fast carbohydrates before it. This could be a gainer, banana or juice, or a smoothie of all three products.

If your goal is to lose weight, you should drink protein after your workout or eat a couple of proteins. This is due to significant energy consumption and the need to restore it. Eating in an hour. If there is no need to lose weight, there are no restrictions on the consumption of carbohydrates after training (which does not mean uncontrolled eating of candy).

Features of nutrition during strength training

Strength training requires the mandatory intake of slow carbohydrates 2 hours before class. Protein is also necessary for muscle preservation, and it is recommended to consume protein before and after training. Fast carbohydrates after training promote good muscle growth. Even for those losing weight, it is necessary to consume them immediately after training.

Nutrition when exercising in the gym should be complete and balanced. It determines whether the expected result will be achieved or not. If you neglect post-workout meals, you can get a disastrous result: due to lack of nutrition, the body will break down its own muscles. Muscle first, fat second.

Before bed, it is important to consume slow-acting proteins to preserve and restore muscle mass. It can be cottage cheese or casein. Cottage cheese should not be low-fat, it needs a normal fat content of 5%.

Water for sports

Drinking water is very important when playing sports. Dehydration is dangerous to health; it threatens with long, high-quality training.

The rate of water consumption is 1-2 liters per day. During training, about 1 liter of water evaporates and is released through sweat per hour. Replenishing the body’s water-salt balance is necessary for comfortable well-being and less fatigue. It has been proven that when drinking water during training, the workout lasts longer and the results are more effective. If you drink only a few sips during training, then after that you can replenish the entire volume of lost fluid.

During long intensive exercises, it is permissible to drink water with honey to maintain the body's endurance. There is a drink for athletes on sale with additional minerals and supplements. It can be used for long-term cardio endurance training, and for short-term cardio training for weight loss. There is no sugar in it. Before purchasing, you should carefully read the ingredients.

Products for proper nutrition

Everything natural products Suitable for proper nutrition with moderate or limited consumption. Below is a healthy diet pyramid.

Sources of fast proteins are meat, slow ones - cottage cheese. (aka slow carbohydrates) - legumes. These are also all cereals and durum pasta. Fast carbohydrates - fruits. Fats - fatty fish, vegetable oil, nuts. Fresh vegetables provide fiber; when cooked, they are fast carbohydrates, the consumption of which should be limited.

All these products must be consumed daily, then the body will be healthy and young. And no depression or overwork is scary if you eat this kind of food while working out in the gym.

Daily routine and nutrition of a healthy person

Let us present an approximate table of daily routine with meals that will help with this.

Recipes for healthy, simple dishes without heat treatment

Products for proper nutrition are very diverse, you can cook anything from them. Banal marinated chicken breast with fresh vegetables in thin pita bread - very tasty and there are more interesting recipes healthy dishes allowing you to eat tasty and healthy.

A carbohydrate bar for a post-workout snack. Dry the oatmeal in a frying pan (100 g), add a spoonful of honey, 2 tbsp. l. cocoa, 2 tbsp. l. dried fruits (pre-chopped in a blender). Mix everything and form a bar. It is a good substitute for high carbohydrate sports nutrition when working out in the gym.

Soufflé made from whipped egg whites with sweetener. 4 egg whites are beaten, dissolved gelatin is gradually added. The mass is poured into a mold and placed in the refrigerator. After 2 hours, you can remove the soufflé and cover it with melted natural chocolate and crushed nuts. This simple dessert will keep your figure and will delight you with its excellent taste. You should not get carried away with sugar substitutes; their use is permissible only in extreme cases. It’s better to consume enough carbohydrate foods, then you don’t want sugar.

Sweets for evening tea. You will need: cottage cheese, cocoa, nuts, sweetener. Everything is mixed and cooled in the refrigerator. You can add fiber to the mixture, which will make the recipe even more healthy. Instead of cocoa, you can use flavored protein with your favorite taste. This evening dessert will have a positive effect on your figure.

Healthy baked goods

Homemade healthy bread is simply necessary for people who care about their health. Its composition: fiber, rye bran, 1/4 part of rye flour, favorite spices, a little butter, yeast, salt. Mix everything, let the dough rise, put it in the mold. Bake in the oven over low heat for an hour. Useful fresh bread ready.

Pumpkin cheesecake. Ingredients: cottage cheese - 200 g, pumpkin - 500 g, eggs - 4 pcs., pumpkin seeds, sweetener to taste. Everything is crushed with a blender (except for the seeds), placed in a mold and baked in the oven at 200 0 C for an hour. After removing the mold, you need to let the cake cool well, only then cut it out and put it out of the mold. It is very light and gentle.

Nutrition when exercising in the gym should not be scanty, otherwise weakness, depression, and illness are possible. Do not forget the importance of a proper diet. Only by eating tasty and healthy can you achieve the desired results and not give up halfway.