Nutrition for female athletes. Proper nutrition for athletes and menus for every day. Fats and their sources

Many people know that professional and amateur athletes should give preference to proper nutrition and special diets, which allow you to constantly keep yourself in perfect physical shape.

What does it look like healthy menu for every day for female athletes, we will find out below what you need to consider when planning your diet during sports.

Conditions for maintaining a sports diet

The fitness diet for girls who regularly play sports is based on the correct and healthy eating. She'll do for everyone who wants to get in great shape provided there is sufficient physical activity.

However, creating your menu for every day, athletes should still take into account that the body needs to be saturated with healthy components that strengthen muscles and maintain tone.

A healthy diet for an athlete should be planned taking into account the following points:

• the diet should be varied and include different foods. Make your list of your favorite healthy foods and eat them every day, alternating and combining as you wish;
• Food must be prepared correctly. The fat content of the prepared dish should not exceed acceptable standards according to your diet. Also, other components of products, such as minerals, carbohydrates, proteins and vitamins, must also be contained within acceptable limits;
• practice fractional meals. Divide your daily diet into 7 small portions and eat them every couple of hours;
• don't eat before bed. The last meal is possible up to 10 o'clock;
• eat only natural and fresh foods. Nutrition for athletes to burn fat should not include fast food, processed foods, etc.

Diet for athletes when gaining muscle mass and losing weight

Whether you are a professional athlete or have just started going to the gym, think about your future menu, which will help you clean up excess weight and strengthen muscles. When preparing a diet for every day, you must include those foods that contain components such as:

Proper nutrition before classes

Athlete nutrition before and after workouts should be different from each other. So, before classes, it is advisable to include the following in the menu:

• fish with vegetables;
• lean meat steak with vegetable salad;
• skinless poultry with rice or black bread;
• baked potatoes with vegetables;
• egg white omelette with oatmeal;
• yogurt or kefir.

But it is advisable to eat voluminous meals in the form of a large portion of soup or salad a couple of hours before training; dense foods (cottage cheese or porridge) are consumed an hour before training. Half an hour before them, one pear or apple is allowed, you can also drink coffee without sugar or green hour, which will allow you to convert fat from special cells into energy raw materials for the body. This way, more fat and less amino acids, glucose and glycogen will be burned during training. You won't be as tired after class.

What to drink before classes

An athlete should drink water both before and after exercise and even stop to drink. This is very important because even slight dehydration will not give a positive result. Dehydration can be recognized by the following symptoms:

• obsessive feeling of thirst;
• dry or cracked lips;
• dry mouth;
• dizziness.

If any of these occur, stop exercising for a while and drink water. You can continue it when it gets better.

Be sure to drink a glass of water before starting your workout. During class you need to drink water every 20 minutes to ensure healthy hydration of your body when losing fluid through sweat.

Nutrition for the athlete after training

You need to eat after training, so your figure will be slim and athletic. It is advisable to eat food within 20 minutes after training, because During this period, an anabolic window appears in the body, which digests proteins and carbohydrates. All absorbed calories will be used for muscle recovery and growth.

Choose liquid carbohydrates, particularly grape or cranberry juice. Carbohydrate foods without fat are also allowed:

• potato;
• jam;
• vegetables;
• fruits.

After training you need to saturate yourself with low-fat protein foods:

• chicken meat;
• egg whites;
• low-fat cottage cheese;
• cheese;
• yogurt;
• legumes

Unfried fish is allowed. All of the above can be eaten within an hour after class. The acceptable dose should fit in the palm of your hand.. It is not recommended to consume caffeine-based products within 2 hours after training:

• coffee;
• cocoa;
• chocolate.

Diet for athletes when losing weight

If you are not interested in building muscle during sports activities, but only in losing weight, then you need to plan your menu like this:

• do not consume proteins 5 hours before classes;
• do not eat anything for two hours;
• do not eat as much afterwards;
• protein nutrition 2 hours after training.

The results will not take long to arrive. Don't forget about a special fitness diet. She's good because allows for large amounts of food and does not cause health problems. The conditions for following this diet are:

• meals five times a day without long breaks;
• drink at least 2 liters of water per day;
• consume low-fat dairy products;
• stew, boil or bake poultry and fish;
• preferred fruits are citrus fruits and green apples;
• It is better to choose brown rice;
• Drink only squeezed juices.

Sample sports diet menu for every day

Remember that adherence to this diet by those girls who are not athletes requires regular exercise. If you don't plan on regular training and fitness, then choose a different diet.

Monday

The first day's diet looks like this:

Tuesday

On the second day the diet is as follows:

• breakfast – a glass of milk, rolled oats and grapefruit;
• lunch – chicken with rice;
• afternoon snack – fresh vegetable with bran;
• dinner – beef with corn.

Wednesday

On this day the menu could be like this:

• breakfast - milk, muesli, fruit, a couple of eggs;
• second breakfast – carrot juice and cottage cheese;
• lunch – chicken salad, potatoes, apple;
• afternoon snack – low-fat yogurt with fruit;
• dinner - fish, boiled beans and salad.

• breakfast – a glass of juice, an omelet, oatmeal and a peach;
• second breakfast – rice and vegetable juice;
• lunch - turkey meat with an apple;
• afternoon snack – cottage cheese and salad;
• dinner - chicken, pita bread or pita bread, salad.

• breakfast - oatmeal, omelet and fruit;
• second breakfast – cottage cheese and banana;
• lunch – fish with rice and salad;
• afternoon snack – yogurt and fruit;
• dinner - turkey, corn and salad.

Saturday

On the sixth day you can eat the following:

Sunday

The last day includes the following diet:

• breakfast - milk, a couple of eggs, muesli and grapefruit;
• second breakfast – peach and rice;
• lunch - chicken, pasta, salad, orange juice;
• afternoon snack – yogurt and apple;
• dinner - beef and vegetable salad.

As you can see, there is nothing wrong with a fitness diet for athletes, and it is suitable for absolutely everyone who loves to play sports and wants to get her figure back to normal. Sport in itself is very good for health, and in combination with proper nutrition it will be doubly great.

A sports diet is a diet that is individually selected for athletes involved in a particular sport. Menu sports nutrition should be varied, consist of a sufficient amount of proteins, fats, carbohydrates, vitamins and microelements. All of them are necessary not only to improve athletic performance, but also to maintain the functioning of the entire body.

The main essence of nutrition for athletes is to saturate the body with healthy foods that contain the necessary components that help normalize metabolic processes and accelerate recovery. Nutrition is selected individually, taking into account not only the level of physical activity, but also the personal characteristics of the person: age, height, body weight.

The diet for athletes is based on following principles:

• . Research has proven that food digestion in the body occurs within 3-4 hours, and high level amino acids are stored for a longer time. If your goal is to get rid of excess fat and speed up the process of gaining muscle mass, meals should be frequent and in small portions - at least 5 times a day. As a result, metabolic processes improve and the stomach feels light;
• Restriction in animal fats and fast carbohydrates. Sports nutrition should not contain excessive amounts of animal fats. It is also worth limiting the consumption of fast carbohydrates (bread, sweets, sugar, pasta), which do not create sufficient energy for the body to convert fats into muscles. Also, fast carbohydrates are absorbed with maximum speed, they increase blood sugar, causing the body to convert glucose into fat;
• Drinking plenty of fluids. For ordinary person The norm is considered to be 1.5 liters of liquid, mainly clean water, in a day. Athletes increase the amount almost 2 times. They are recommended to take 2.5-3 liters of water per day to prevent dehydration.

The diet for athletes is aimed at losing weight, improving muscle definition, and increasing athletic performance. It is important to calculate the number of calories consumed, having previously determined your norm, relying on personal indicators.

Advantages and disadvantages

A huge advantage of a diet for athletes is its balance. If you learn how to eat fats and carbohydrates, the athlete will not be accompanied by a feeling of hunger, and satiety will be able to come even with a minimal amount of food consumed. In addition, sports nutrition has the following positive aspects:

• Increased performance due to the correct combination of BZHU;
• Increased energy;
• Feeling of lightness in the stomach;
• The ability to lose excess weight and correct your shape;
• Quick adaptation to sports nutrition;
• Saturation of the body with additional beneficial components;
• Suitable for both professional and beginner athletes.

The diet has no disadvantages, as it is easily accepted by the body and is sure to give the desired results in losing weight and improving physical indicators. The only drawback is the “withdrawal” of the usual eating routine in the first weeks of following the diet. If you previously did not have the habit of eating strictly according to the clock and maintaining a plentiful drinking regime, at first the diet can take a lot of energy from the person losing weight. Then the process will be normalized, nutrition will bring only pleasure and the necessary energy.

Menu table

An athlete’s menu differs from the diet of an ordinary person not only in balance and the need for food, but also in the quality of the products. For athletes who want to have a sculpted body and get rid of fat mass, it is worth choosing exclusively natural and healthy products. The sports menu for athletes who want to lose some fat mass is as follows:

In addition to the diet, athletes should consume at least 3 liters of water daily and, if necessary, take tableted vitamins and minerals to maintain body function. Eating the above diet fully saturates the body, improves athletic performance, and accelerates the process of fat breakdown.

How to cook?

Sports recipes involve cooking in the oven or in a frying pan without adding oil. To get healthy food without excess fat, you should prepare dishes without adding vegetable oil. Ideal option will use a double boiler, under which you can cook diet cutlets from chicken meat, chicken fillet in own juice and a couple of vegetables.

An oven is often used for cooking, in which literally anything can be cooked. Any dietary casseroles, meat, mushrooms, vegetables and even broths can be easily prepared in the oven. The dishes turn out to be non-greasy, healthy and dietary.

Salt is not a necessary ingredient for cooking. In order not to retain fluid in the body, it is necessary to eliminate the addition of salt altogether or reduce its amount to 5 g per day.

Do's and don'ts on a diet

A sports diet for weight loss involves the presence of prohibited and permitted foods that you need to know about in order to achieve desired results. In the process of losing weight, a sports diet allows you to eat the following foods:

• Porridge;
• Vegetable oils;
• Dairy products;
• Lean meat;
• Egg white;
• Tomatoes, herbs, cucumbers, green vegetables;
• Unsweetened fruits;
• Low-fat cheese;
• Fatty fish.

• White bread and flour products;
• Products containing sugar and butter;
• Alcohol;
• Fast food products;
• Fast foods;
• Sweet products;
• Fatty and sweet dairy products.

This list does not apply to products that slow down metabolic processes, cause a decrease in activity, or reduce the amount of energy produced.

Types of sports diet

A sports diet aimed at losing weight is classified into two types: male and female. There is no between diets big difference, but some nuances must be observed.

Diet for women characterized by the following features:

• Use large quantity vegetable salads;
• The diet is supplemented only with lean meats;
• It is recommended to drink at least 2 liters of water per day;
• Calorie content per day is 1300-1500 kcal;
• Before training, taking one fruit or natural juice is recommended to increase energy.

Sports has the following differences:

• Eating predominantly protein foods;
• Calorie content per day is 1700-2000 kcal;
• Drinking regime: from 3 liters per day;
• Before training, eat a protein meal.

By following the rules of a sports diet, depending on gender, you can quickly adapt the body to receiving a minimum amount of food with maximum saturation. After a month of a sports diet, you can observe how toned, elastic and slender your body has become. Muscle mass and relief will become more pronounced and beautiful.

Dish recipes

Products for athletes involve the exclusion of starchy, sweet, fatty, fried foods. But this does not mean that sports nutrition is poor and limited. Exist simple recipes delicious dishes, which are spoken quickly and saturate the body with useful substances.

Vegetable soup

This is a nutritious dish that is consumed mainly at lunchtime. The following ingredients are used for preparation:

1. • Canned peas;
   • Carrot;
   • Potato;
   • Fresh dill;
   • Cauliflower;

The cooking process is simple:

• All vegetables are washed and chopped according to the standard, as for regular soup;
• The pan is filling cold water and goes to the stove to boil;
• After that in boiled water add all the cooked vegetables and mix;
• You can add a pinch of salt to the soup for taste;
• Cook until done;
• A few minutes before it’s ready, add chopped dill to the soup and cook it all together for another 2-3 minutes.

Vegetable soup will be excellent option for a complete and proper snack that will saturate the body and relieve hunger.

Casserole with meat and vegetables

A protein diet for athletes comes first because it saturates the body, promotes the breakdown of fat, and builds muscle mass. Among the ingredients used:

• Chicken fillet;
• Cauliflower;
• Carrot;
• Egg;
• Flour;
• Hard cheese;
• Chicken bouillon;
• Cream;
• Spices.

Cooking process:

• First you need to rinse cauliflower and send it to the pan for cooking;
• Add to cabbage broth chicken bouillon, cream, egg, flour and spices. Everything is mixed and put on the stove for up to 5 minutes;
• A baking dish is prepared and greased with vegetable oil. Boiled chicken meat is first placed at the bottom, then grated carrots and cauliflower;
• This is all topped with sauce and sprinkled with grated cheese;
• The oven is heated to a temperature of 250 degrees, the pan is sent to bake for 30 minutes. As soon as the crust appears golden brown, the casserole must be removed from the stove.

The recipe is very simple and tasty; it involves eating the casserole over several days in small portions.

Contraindications

A sports diet is based on a balanced diet and consumption of low-calorie foods. It promotes weight loss, improves body quality, but has minor contraindications to its use, namely:

• Diabetes;
• Pregnancy;
• Lactation;
• Children under 16 years of age;
• Kidney and liver diseases;
• Disorders of the gastrointestinal tract.

In order not to endanger the body or injure it, if you have the above contraindications, you should abandon the diet and find more favorable ways to lose weight.

Side effects

An athlete's diet causes side effects only if you go ahead with the diet if there are contraindications or if you consume too large portions. Main side effects are:

• Stomach ache;
• Bloating;
• Prostration;
• Discomfortable sensations after eating;
• No changes in body weight.

To these negative consequences did not arise, it is necessary to follow all the rules of the diet, eat small meals, exclude prohibited foods, normalize the drinking regime, and also monitor for the presence of contraindications to the diet.

Quitting the diet

If a sports diet is followed for a purpose and is not a way of life for a person, you need to be able to get out of it correctly. On average, a sports diet for weight loss lasts 30 days, sometimes it lasts for 2 months. During this time, the body gets used to eating food in small portions, but often. When leaving the diet you need to remember this rule and over the next few weeks continue to eat small and often.

Any weight loss menu is based on the same principles, the main one of which is to consume fewer calories than your body needs. At the same time, the body will begin to look for alternative sources of energy and “burn” unnecessary kilograms. Proper nutrition for an athlete who wants to lose unnecessary weight is distinguished by the need to maintain a delicate balance between weight and muscle volume. Diet, in mandatory, should act on fat deposits, and not on other fibers.

The main tenets of a special diet for weight loss

It is important to understand that athletes subject their bodies to constant stress, so it is impossible to add stress by strictly restricting food. The optimal amount of kilos lost per week is considered to be 1-2. Higher values ​​indicate that the body begins to draw energy from muscle fibers, thereby reducing their volume.

Basic principles of dietary sports nutrition:

• daily routine (meals must be coordinated with training time);
• last meal 3-4 hours before bedtime (during the night's rest, excess calories will settle on the stomach and sides);
• drink plenty of fluids (to maintain water-salt balance, you need at least 2-2.5 liters of non-carbonated liquid per day);
• natural natural products (preference should be given to seasonal vegetables and fruits);
• fractional meals (optimally six meals a day in small portions);
• cooking process (frying and any other heat treatment with concentrated fat should be avoided);
• balance of elements (the body needs all the components of a normal diet - protein, carbohydrates, fat);
• necessary supplements (depending on the type of sport or type of physical activity, special ones are added to the diet vitamin complexes and minerals).

It is also necessary to say about the correctness of food intake. Food must be chewed thoroughly. Only in this case digestive system will be able to efficiently process incoming products.

Proper nutrition for weight loss for athletes

Modern dietetics, as the science of rational nutrition, offers many menu options. The most popular are low-calorie, balanced, vegetarian, cyclical and protein diet. For people involved in active sports and strength training, the latter type is best suited.

You need to understand that any restriction is harmful to the body. Therefore, drastic changes to your diet should be approached with caution. The course of such weight loss should not exceed 2-3 weeks. Long duration threatens dangerous consequences. For example, the appearance urolithiasis or swelling of the kidneys.

The list of permitted foods for athletes for weight loss includes: poultry, beef, veal, fish, seafood, low-fat cottage cheese, kefir, egg whites, liver, vegetables, fruits and most drinks. At the same time, you should limit all preservatives, sauces, semi-finished products, baked goods, sugar and its substitutes.

Sample menu for the day:

• Breakfast: unsweetened natural yogurt, green grain bread, green tea.
• Snack: apples or orange.
• Dinner: boiled eggs, chicken fillet, asparagus.
• Afternoon snack: 200 grams of kefir, honey.
• Dinner: boiled fish, seasonal vegetable salad.

The main advantages of the described diet include a large selection of products, high efficiency, loyal attitude to the number of calories (at least 1200 kcal per day), quick saturation of the body. It must be remembered that any diet for weight loss for athletes must be supplemented with additional minerals and vitamins.

The rate of intake of essential substances from food

Constant physical activity makes adjustments to the required minimum diet. Severe restriction can lead to loss of fitness. To prevent this from happening, you must follow the advice of nutritionists and professional trainers.

Correct concentration of batteries:

• protein: from 0.8 to 2 grams per kilogram of weight;
• fats: no more than 25-30% of the total daily food volume;
• carbohydrates: 7-10 g/kg during active sports.

Separately, we need to mention water. When overloaded, the body loses up to 1-2 liters per hour (and this does not include volume during urination). Therefore, you need to drink a lot. All spent fluid must be promptly restored. Otherwise, you can get dehydration and associated pathological conditions.

What diet to choose for intense physical activity? Necessary conditions to fulfill - so that there is strength for exercise, the body receives all the substances necessary for full functioning and at the same time loses overweight.

Such a diet exists. You don’t have to worry about its “healthy” content - it has everything you need from the point of view of physiology and nutrition. In addition, it is time-tested.

Karina, 38 years old:
- This diet became the basis for me five years ago. Thanks to her and regular training V gym I lost 14 kilograms and bought... Weight remains stable. The diet is designed for two weeks, after its completion it is easy to make it a rule to eat often, in small portions.

Svetlana, 42 years old:
- The diet is good, especially when you live alone. The first time I went on this diet, when I was not yet married, I got myself in order quite quickly. I worked out in the gym three times and aerobics twice. At the same time, I had enough strength for everything, and I didn’t go hungry - five, even small portions containing complete protein and healthy carbohydrates, are enough for any of us. Then she got married, gave birth, and her diet was disrupted. As a result, the figure suffered. I remembered this diet again, but this time I had to cook separately for myself and for my family. More difficult, of course, but the result is worth it.

So, as you already understand, it involves five meals a day. If you follow it, you need to drink two liters of fluid a day.

The products listed are an ideal example of what you can eat. Taking into account your common sense, the ability to select products that are similar in calorie content and composition, you can replace them. All dairy products indicated in the diet must be low-fat. Beef, chicken, fish, seafood - boiled or stewed. Monitor the amount of plant food you eat - it stretches the stomach, give preference green apples and citrus. It is advisable to use brown rice, natural juices. You will immediately notice that it is very dense. This is what should be hearty, not dinner.

1st day

Breakfast: 2 eggs (one yolk, 2 whites), 100 g oatmeal, 1 tbsp. orange juice, 50 g low-fat cottage cheese.

Lunch: fruit salad dressed with low-fat yogurt.

Dinner: 100 g boiled chicken, 100 g rice, green salad.

Afternoon snack: baked potatoes, low-fat cottage cheese.

Dinner: 200 g stewed fish, salad, apple.

2nd day

Breakfast: 100 g of muesli, a glass of skim milk, 2 eggs, some fruit.

Lunch: 1 glass of carrot juice, 50 g of cottage cheese.

Dinner: 150-200 g chicken, 1 potato, apple.

Afternoon snack: fruit with low-fat yogurt.

Dinner: 150 g fish, 1 cup boiled beans, salad.

3rd day

Breakfast: 200 g strawberries, 100 g oatmeal, 2 egg omelet.

Lunch: banana, 100 g cottage cheese.

Dinner: 200 g fish, 100 g rice, salad.

Afternoon snack: fruits, yogurt.

Dinner: 100 g chicken, 1 cup corn, salad.

4th day

Breakfast: 1 grapefruit, 100 g rolled oats, 1 glass of milk.

Lunch: banana, 100 g cottage cheese.

Dinner: 150 g chicken, 50 g rice.

Afternoon snack: 1 glass of vegetable juice, bran.

Dinner: 120 g beef, a cup of corn.

5th day

Breakfast: peach, 100 g, omelette, glass of juice.

Lunch: 1 glass of vegetable juice, 100 g of rice.

Dinner: pita, 100 g chicken, apple.

Afternoon snack: salad, 100 g cottage cheese.

Dinner: 100 g chicken, salad.

6th day

Breakfast: omelette, 100 g buckwheat, 1 glass of milk.

Lunch: cottage cheese, banana.

Dinner: 200 g fish, 100 g rice, salad, orange juice.

Afternoon snack: baked potatoes, yogurt.

Dinner: 150 g shrimp, vegetable salad.

7th day

Breakfast: apple, 2 egg omelet, 100 g buckwheat.

Lunch: 100 g cottage cheese, peach.

Dinner: 100 g beef, vegetable mixture (corn, carrots, peas).

Afternoon snack: yogurt, 100 g rice.

Dinner: 150 g chicken, vegetable salad.

Day 8

Breakfast: 1 grapefruit, 100 g muesli, 1 glass of skim milk.

Lunch: 70 g rice, 1 peach.

Dinner: 120 g chicken, salad, half a serving of pasta, orange juice.

Afternoon snack: yogurt, apple.

Dinner: 120 g beef, vegetable salad.

9th day

Breakfast: omelette, buckwheat, fruit, juice.

Lunch: banana, cottage cheese.

Dinner: 100 g fish, 100 g rice, peach, orange juice.

Afternoon snack: yogurt, dried apricots.

Dinner: 200 g fish, baked, vegetable juice.

10th day

Breakfast: any berries, oatmeal.

Lunch: 100 g low-fat cottage cheese, 50 g raisins.

Dinner: 100 g chicken, potatoes, vegetable juice.

Afternoon snack: yogurt, orange.

Dinner: 100 g fish, vegetable salad.

11th day

Breakfast: apple, 2 eggs, 50 g bran bread, a glass of orange juice.

Lunch: banana, 50 g cottage cheese.

Dinner: 100 g rice, 200 g squid.

Afternoon snack: 150 g fish, salad.

Dinner: 100 g chicken, corn salad.

12th day

Breakfast: carrot juice, 100 g oatmeal, omelette.

Lunch: 100 g rice with raisins and dried apricots.

Dinner: 100 g chicken in pita, salad.

Afternoon snack: low-fat yogurt, apple.

Dinner: 120 g beef, 100 g cabbage.

13th day

Breakfast: grapefruit, 100 g oatmeal, omelette.

Lunch: 50 g cottage cheese, peach.

Dinner: pita with meat, boiled corn.

Afternoon snack: low-fat yogurt, apple.

Dinner: 150 g fish, vegetable salad.

14th day

Breakfast: a glass of orange juice, muesli, 1 glass of milk.

Lunch: banana, 50 g cottage cheese.

Dinner: 150 g chicken, green salad, 100 g rice.

Afternoon snack: yogurt, peach.

Dinner: 150 g fish, vegetable salad.

Thanks to their excellent physical shape, athletes always look healthy, they are strong and very resilient in themselves. The key to good health is not only sports, but also nutrition. To maintain physical fitness, an athlete must eat not only regular food, but also use supplements and stimulants. Depending on what kind of sport a person is involved in, he needs an appropriate diet.

Diet for athletes - maximum protein and minimum fat

A typical diet for athletes includes frequent meals in small quantities. It is customary to drink on an empty stomach before breakfast healthy drink. For example, hot water mix with 1 tablespoon of fructose, citrus juice (you can mix lemon and orange) and let it cool, drink. Next, as usual, comes breakfast, lunch, dinner, but with their own characteristics.

Breakfast

For breakfast you can eat the following:

• 2 eggs, soft-boiled;
• cod;
• bread baked from wholemeal flour with butter;
• compote;
• citrus (grapefruit, orange);
• apple;

Lunch

The athletes' menu also includes a second breakfast. At this time you can eat:

• fresh and dried fruit salad;
• a glass of fruit or berry juice.

Dinner

During lunch you can eat:

• a couple of sandwiches with butter (bread should be made from wholemeal flour);
• vegetable salad (tomatoes, greens);
• fruits or fruit salad;
• a glass of fruit juice.

Afternoon snack

It is customary to have a small snack between lunch and dinner:

• buttered crackers or crackers;

Dinner

For dinner, an athlete usually eats:

• milk soup;
• boiled or baked fish (or lean meat);
• stewed potatoes, mashed potatoes;
• omelette;
• Vegetable Salad;
• semolina pudding or fruit salad;
• compote.

Cutting for athletes - a fast fat burning diet

This type of sports nutrition is used before important competitions or to maintain body fat levels. Drying is designed to burn fat in a short period of time. If you delay with such a diet, it can negatively affect your psychological health. The consumption of carbohydrates during drying should be minimal, their amount is reduced to 20–40%. Hence the lack of calories in the body, which contributes to the loss of its own fat reserves to restore energy.

Therefore, drying on your own is not recommended, and it is better to consult a specialist. But there are basic recommendations that will benefit the body:

1. The daily diet should be up to 10% simple carbohydrates.
2. You need to drink at least 3 liters of water per day.
3. Be sure to consume fiber (whole grains).
4. The daily meal should be divided into small portions, because a sculpted body does not accept overeating.
5. The last meal should be no later than 4 hours before bedtime.

Diet for an athlete to lose weight: healthy, strong body

Every athlete and any athlete should eat right and stick to a diet. Diet for athletes is a complex healthy products with a certain amount of fats, proteins, carbohydrates, useful components, designed to provide the body with energy during intense exercise. This diet is suitable for both maintaining physical fitness and losing weight.

To avoid gaining extra pounds, you need to adhere to the following diet:

• Carbohydrates. The carbohydrate complex will depend on the person’s age, gender and the type of sport he plays. The best option– about 7 g per kilogram of human weight.
• Proteins (proteins). Recommended norm: for light loads – 1 g per kilogram of a person’s weight; for strength bodybuilders – 2 g.
• Fats. Should make up no more than 30% of calories from the total amount. Their excess will slow down the digestibility of food.
• Liquid. When exercising, a person loses about 2 liters of fluid per hour. Additionally, it is excreted along with urine. Therefore, compensation for such losses is necessary, and it is necessary to drink water often.
• Vitamins and minerals. It is advisable to use vitamin-mineral complexes.