Nutrition during training. Nutrition rules for strength training

The appearance of your body largely depends on what you eat. Flaw muscle mass, a large amount of body fat, lack of energy at work or in gym, bad skin, indigestion - all these problems may not be caused by healthy eating.

How to eat during strength training

Since there are a lot of confusing theories about what you should eat and why, here are 8 simple rules nutrition that will help you build muscle, lose fat and get stronger.

1. Eat breakfast. You'll have energy from the start of the day, and you'll feel less hungry for the rest of the day. This also sets a certain trend: you will tend to consume healthy food, if this is how you start your day.

The best products here are omelettes, smoothies and cottage cheese. Read about how to get into the breakfast habit and try these recipes.

1. Eat every 3 hours. The most simple circuit looks like this: breakfast, lunch, dinner, food after training, before bed, and 2 snacks between these meals. The advantages of such a power system:

• Reduced hunger. Frequent consumption of small portions will reduce the size of the stomach. You will feel full faster and your waist will become slimmer.

• Reduce food cravings. Long breaks between meals usually cause overeating or consuming sweets. Eat every day at a certain time, and the feeling of hunger will appear precisely at these moments. For example, according to this schedule: 7:00, 10:00, 13:00, 16:00, 19:00 and 22:00.

1. Consume protein with every meal. Protein is needed to gain and maintain muscle mass. It also promotes fat loss as it has the highest thermic effect. In addition, protein is very nutritious - it will provide a feeling of fullness much better than carbohydrates. How much protein should you eat daily? At least 2 g per kilogram of body weight. That is, if you weigh 90 kg, you need to consume about 180 g of protein. The easiest way to do this is to consume foods high in protein. Here are some of them:

• Red meat. Beef, pork, lamb, venison, buffalo, etc.
• Bird. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardine, mackerel, etc.
• Eggs. Don't believe the myths about cholesterol - eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark cottage cheese, yogurt, etc.
• Whey Protein. Protein intake is optional, but it works well in a post-workout shake.

1. Eat fruits and vegetables with every meal. Most of them contain low amounts of carbohydrates. That is, you can fill your stomach without gaining extra pounds. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber, which aids digestion. An excellent choice would be apples, berries, pineapples, oranges, bananas, spinach, broccoli, tomatoes, pumpkin, beans, cauliflower and Brussels sprouts, bok choy, romaine, chicory, peas, etc.

1. Consume carbohydrates only after your workout. Although humans need carbohydrates as a source of energy, most people eat more than they need. Limit your carbohydrate intake to post-workout only.

• Add vegetables and fruits to other dishes. They contain fewer carbohydrates compared to whole grains. The exceptions are corn, carrots and raisins.

• Other foods containing carbohydrates. Rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid "bad" carbohydrates and eat foods made with whole grains. Exception: if you are a skinny guy who wants to gain weight, then eat carbohydrates 2 times after training, and even more often if necessary.

1. Eat healthy fats. Healthy fats promote fat loss and improve overall health. They are filling, inexpensive, and slow to digest. Eat fat with every meal, but avoid trans fats and margarine. In a word, balance their consumption.

• Saturated fats. They increase testosterone levels. Dietary cholesterol has nothing to do with raising blood cholesterol levels. Eat quality butter, eggs, red meat.

• Monounsaturated fats. Protects against heart disease and cancer. Olive oil first pressing (Extra virgin), olives, various nuts.

• Polyunsaturated fats. Increases testosterone levels, promotes fat loss, and reduces inflammation. Consume fish fat, ground flaxseed, assorted nuts.

1. Drink water. During exercise (sweating), water is lost from the body, which can impair muscle recovery. Drinking water prevents dehydration as well as hunger since an empty stomach can send a signal to the body that you are hungry.

• Drink 4 liters of water per day. Drink 1 glass of water after you wake up. Then 2 glasses with every meal, and also drink water during training.

• Drink filtered water. It is cheaper than bottled and tastes better than tap water. Also try drinking green tea and water with a squeeze of lemon juice.

• Don't be afraid of water intoxication. When eating a healthy diet, you need to make sure you're replenishing your electrolytes. If you don't drink huge amounts of water (for example, 7 liters in 10 minutes), then you will be fine.

1. Eat 90% whole foods. To achieve the desired results, your diet should consist of 90% whole foods.

• Whole Foods. Unprocessed and unrefined (or slightly refined) foods are foods that are as close to their natural state as possible. For example, fresh meat, fish, poultry, vegetables, legumes, fruits, rice, oats, quinoa.

• Processed foods. Typically contain added sugar, trans fats, nitrates, corn syrup, sodium and others chemical substances. For example, muffins, fruit bars, cereals, pizza, cookies, sausages, frozen foods, supplements.

Eating 90% whole foods will make little difference in the end compared to eating 100% healthy. So if you eat 6 meals a day, you can eat junk food 4 times a week without feeling guilty. The same goes for alcohol and sugary drinks: 10% is the acceptable limit.

Diet example

• Breakfast: eggs with vegetables, orange, green tea.
• Snack: mixed nuts, pear.
• Lunch: tuna, romaine, olives, olive oil.
• Snack: cottage cheese and apple.
• Post-workout: beef, quinoa, spinach, banana.
• Dinner: chicken, spinach, mini (dwarf) carrots, pear.
• Snack before bed: cottage cheese, berries, ground flaxseed, fish oil.

Nobody has time to cook 6 times a day. Prepare meals for the day in the morning or evening. This is the key point of this program and will take about 1 hour.

Golden rules of the Athlete. Nutrition before, during and after training

Nutrition in sports - this is one of the most important elements that many athletes (mostly beginners) neglect. If, for example, your goal is to increase muscle mass and athletic performance, then nutrition actually plays a primary role.

However, it is necessary to approach nutrition issues correctly, because nutrition at different times for an athlete should be different. This is due to the presence of carbohydrate and protein windows in the human body. Therefore, nutrition before, during, and after training should also be different. In this article we will talk about these points.

Pre-workout nutrition

Proper nutrition before training should give the athlete, on the one hand, satiety so as not to feel hungry during training, and on the other hand, the correct level of sugar (glucose) in the blood, which is necessary for muscle function during increased physical activity. Intense physical activity can lead to the destruction of an athlete's own muscles, especially if there is not enough glucose and glycogen (glucose in muscles) to cover the body's energy needs.

To exclude such negative consequences Before physical activity, you need to take proteins (quickly digestible, of course). This technique allows the athlete’s body to consume amino acids from food proteins instead of its own amino acids found in the muscles. This allows the athlete to maintain his muscle mass, as well as improve his performance. Also, some amino acids are metabolized in the body into powerful antioxidants (for example, beta-alanine is converted to carnosine). Consuming protein before exercise ensures faster recovery during exercise due to its antioxidant effects.

Pre-workout carbohydrates are also important. As training approaches, the amount of carbohydrates consumed should be reduced: 4 grams per kilogram of weight - 4 hours before exercise, 1 g / kg - less than an hour before exercise. Preference should be given to quickly and easily digestible foods rather than heavy foods.

Eating should be no less than 2 hours before training. Nutrition before physical activity, both in bodybuilding and in other sports, should not negatively affect training. As already mentioned, the pre-workout meal should consist of easily digestible protein, healthy carbohydrates, fiber and a minimum of fat. In terms of volume, the meal should not be similar to part of the Wedding table. I would not recommend eating sweets and flour products.

Remember, all food eaten two hours before training must be digested. That's why we eat not one hour before training, but two hours! The only exceptions to this rule can be products sports nutrition, which are absorbed by the body much better and faster than regular food. Such specialized products can be consumed 30-60 minutes before training. Correct technique food helps muscles replenish amino acids and glycogen, and also avoid excessive damage to the structure of muscle tissue and muscle fatigue.

During the training itself, our body needs substances that already travel through our body. circulatory system, and do not gurgle in a stomach full of food. Another nuance is that during the digestion process, part of our energy will be taken away from us, and blood will flow not only to the working muscles, but also to the stomach, and this will have a very negative impact on the training process. Therefore, before physical activity, our stomach should be empty.

Also, if possible, include additional sources of amino acids in your pre-workout diet that will help maintain levels. in organism.

Nutrition during training

1. Nutrition during short workouts (lasting less than 60 minutes)

The most important thing during short workouts is to remember to drink water! That's all your nutrition. During a short workout, replacing electrolytes (sports drinks) is not necessary, since the glucose (or other types of sugar) in these sports drinks will give you empty calories. You definitely need to replenish the fluid lost during training with water, otherwise you will get tired prematurely and your performance will deteriorate. An exception may be intense training, during which it is better to use water instead of water. (more on this below), as well as training aimed at increasing muscle mass (bodybuilding), in which it is permissible to use sugar in drinks to replenish depleted glycogen reserves in the muscles.

In medicine, a water deficiency of 1% is already considered a sign of dehydration, and a deficiency of 10% is life-threatening. I advise you to read the article: .

2. Nutrition during long workouts (lasting more than 60 minutes)

During a long workout, the right combination of proteins and carbohydrates is very important. Together, proteins and carbohydrates are absorbed faster, which provides additional support to working muscles at the moment of maximum effort. Also no less important is drinking regime, since during prolonged exercise the fluid deficit in the athlete’s body can reach 3-4% of fluid. Therefore, staying hydrated after exercise is a primary means of recovery. During prolonged physical activity, along with sweat, the body loses sodium, potassium and other minerals and salts, which leads to disruption of the water-salt balance between the intercellular fluid and blood and dehydration of cells. This affects the athletic performance and well-being of the athlete. Therefore, during a long workout it is very important to drink in measured doses. (25-50 ml during training), enriched with microelements. Such drinks are an integral part of sports nutrition; they contain potassium, sodium, chlorine and other minerals, as well as various salts that are as similar as possible to the salt composition of the blood. By taking isotonic drinks during exercise, you will feel less fatigue, as well as faster recovery after physical activity.

Every hour during training, the athlete should consume from 30 to 60 grams of quickly digestible carbohydrates in combination with quickly digestible protein. The combination is very important!

If you have a long workout, then in between intense physical activities great option a product that combines fast carbohydrates with proteins, for example, . When combined, these two macronutrients are quickly absorbed, providing additional support to working muscles.

Drink isotonic drinks during a long workout. These drinks do not disturb the water-salt balance in the body and help maintain optimal body condition, both during and after training.

Post-workout nutrition

Post-workout nutrition is one of the most important meals of the day. It is at this time (post-workout) that your body has the most active metabolism and absorbs all the nutrients received from food much faster. If you do not give it these substances, then the body will begin to eat itself, burning it like ours. fat layer, and muscles, because they contain the necessary amino acids for its restoration. It follows from this Golden Rule nutrition of an athlete after training: after training, never leave your stomach empty!

A properly designed post-workout nutrition program is very important for the fastest and most effective injured muscles, and also greatly affects subsequent athletic performance during training. Remember, NUTRITION is your main anabolic steroid. Studies have confirmed that the main macronutrients - protein and carbohydrates - are responsible for muscle recovery after physical activity. These are the essential nutrients for recovery and further muscle building. During training, muscle fibers are injured, their healthy structure is disrupted and the muscles weaken. Amino acids, which make up protein, and glucose from carbohydrates help restore muscle strength normal structure, which allows the muscles to adapt to the loads and the training process in general. The synthesis of glycogen (glucose) in the muscles will occur 2 times faster if the body is immediately given carbohydrates after training. Moreover high speed glycogen synthesis will be maintained if the body receives balanced diet based on the required amount of carbohydrates and proteins.

For quick recovery It is especially important to nourish your muscles for 30 to 60 minutes after training. The best option is , which is very quickly absorbed, provides the body with all the essential amino acids and fast carbohydrates. Eating protein along with fast carbohydrates immediately after training stops catabolic processes (protein destruction) and stimulates anabolic processes (protein synthesis). Fast carbohydrates sharply increase blood sugar levels, which leads to high secretion of insulin by the pancreas. Insulin is a transport anabolic hormone that transports glucose and amino acids into the cell, which accelerates anabolism (protein synthesis). During the period of recovery of the body after heavy physical activity, proteins, carbohydrates and fatty acid , which support anabolic processes and replenish glycogen stores in muscles. The process of restoring glycogen in muscles and injured muscles themselves can last up to several days, therefore, it is important to ensure a regular supply of proteins, carbohydrates and fats to the body. The quality and quantity of protein consumed is of utmost importance. Protein must contain the full range of amino acids. If after training you do not have the opportunity to prepare a protein-carbohydrate shake, then simply eat a protein bar, which, in addition to protein, also contains carbohydrates.

After this meal, within a maximum of 1.5 hours, you should have a good, full meal of regular foods. Typically, everything you eat after a great, intense workout will go towards rebuilding your muscles and energy. After training, however, for two hours, it is not advisable to consume foods high in caffeine and unnecessary fats. The fact is that caffeine interferes with the functioning of insulin and, thus, your muscles will have difficulty replenishing their glycogen stores. And the fat contained in food slows down the passage of proteins and carbohydrates from the stomach into the blood. If you do not have the opportunity to have a normal, full meal after training, then continue to consume 50-100 grams of carbohydrates + 10-20 grams of protein every 2 hours before your main meal. As a healthy alternative, you can again use a protein-carbohydrate cocktail.

Post-workout nutrition is one of the most important parts general program training. A heavy load on the body is stress, which causes catabolic processes in the muscles, which leads to both a slowdown in muscle growth and muscle loss. Therefore, always remember the main postulate of athlete nutrition: “If you don’t give the body what it needs after training, then the body itself will take it from your already damaged muscles.

Nutrition in sports - he's very important point, which many, especially beginners, often ignore. If your goal is muscle mass, you can’t do it without proper nutrition. Nutrition for gaining weight, for example, in bodybuilding actually plays a primary role.

Proper nutrition during training is a source of calories and valuable nutrients which are required for the full functioning of the body. In addition, a well-designed diet allows you to withstand daily physical activity.

Nutrition during training

Many people strive to lose weight using various techniques. Some are on diets, others are actively involved in sports, but it is worth remembering that only a complex will help you achieve good results and make your figure slimmer.

Proper nutrition during training and optimal physical activity will help you achieve excellent results quickly. It is important that you receive as many calories as you need to maintain an active lifestyle, since if the diet is incorrectly selected, then physical activity will bring little results.

Professional athletes often turn to nutritionists to develop their own nutritional system. Depending on what kind of sport a person is involved in, an individual menu of proper nutrition during training is drawn up. In addition, it is advisable to consult with your doctor so as not to harm your body. When playing sports, it is important to adhere to some rules, namely:

• not to starve;
• do not eat too quickly;
• eat when you want.

Free time should be distributed in such a way that it is enough for normal physical activity, as well as for rest. You should get a lot of protein in your diet over the course of a few hours to train. If you don’t have time to eat normally, then about half an hour before you need to snack on fresh fruit. After active training, it is advisable to consume foods rich in carbohydrates, but only those that take a long time to digest. Because otherwise the volume of fat mass will increase.

Diet during physical activity

Proper nutrition during training implies fragmentation. This is the most basic way to quickly get rid of fat deposits, build muscle and get your shape back to normal. Breakfast should be complete and well organized. This will allow you not only to actively engage in sports, but also not to overeat at lunch. If a person is not used to having a hearty breakfast, then in order to normalize the diet, you need to skip several dinners. Morning jogging will help increase your appetite, cold and hot shower and gymnastics.

Proper nutrition during training is not limited to just consuming vegetables and avoiding starchy foods; you also need to know what foods are allowed and how to eat them correctly. In the morning, first of all, you need to drink a glass of water, then do exercises and take a shower. Then have breakfast, but remember not to drink tea with your food. It is important to consume plenty of water throughout the day.

Half an hour before training, you need to eat something nutritious with high protein content. However, you should not overeat, otherwise your workouts will be ineffective. After classes, it is better to limit yourself to a light salad or dairy products.

Don't forget about snacks, because... fast weight loss it is very important to save good speed metabolism, so you need to eat something every 3-4 hours.

What should breakfast be like?

Proper nutrition when training for weight loss means that the diet should be balanced. Breakfast is considered the most important meal of the day. Food should be rich in proteins and fiber, as this allows you to feel full, calm the feeling of hunger for a long time, and also get the required boost of energy.

Best consumed for breakfast cereals, bran or natural whole grain products rich in healthy fiber. You can add a little milk, crushed nuts or yogurt to the finished porridge. When making toast, it is best to use whole grain bread. You can put a boiled egg, chicken or nut butter on toast. In addition, you can eat a variety of vegetables for breakfast.

Features of snacks before and after training

Proper nutrition before and after training includes having light snacks. It is very important to maintain a balance of carbohydrates and proteins. IN daily diet There must be a light meal combining proteins and carbohydrates to recharge your energy for the whole day. Ideal for a snack:

• fruits;
• vegetables;
• berries;
• nuts.

You can take these products with you to your workout. A good option Bananas will be a snack, as they are rich in magnesium and potassium, which are simply necessary for the body, especially during intense exercise. The natural sugars contained in bananas will help replenish energy reserves, which are simply necessary for full-fledged workouts.

Berries and fruits are quickly absorbed by the body, provide the body with the required energy, and normalize fluid balance. You can eat them with yogurt for extra protein.

A source of healthy fats and various kinds nutrients are nuts. They give a powerful boost of energy, which will be quite enough for training at any level of difficulty. Nuts can be mixed with a serving of fruit or berries for carbohydrates. However, it is worth remembering that certain types of nuts contain a lot of fat, so it is better not to eat them before training.

Lunch Features

Among all other meals, lunch should be quite dense and nutritious. The menu can include soup, pasta or porridge, chicken or fish. To achieve good results, portions should be small. It is advisable to drink a glass of water half an hour before eating, as this will somewhat dull your appetite.

You need to eat slowly, chewing your food thoroughly, as this will help you eat much less, but still feel full. Proper nutrition and training program should be selected individually, depending on desired result. To lose weight, you need to consume more vegetables and cereals, and to build muscle mass, you need to focus on protein foods.

Dinner Features

Proper nutrition when training in the gym means a well-organized dinner. In the evening, you should not overload your stomach, so it is best if the dinner is light. In this case, baked fish with fresh or steamed vegetables is ideal. After dinner, you can drink a cup of green tea.

Before going to bed, you should drink kefir or natural yogurt, as it will help you digest food much faster. In addition, it is important that the body receives sufficient amounts of vitamins and minerals. There are many of them in vegetables and fruits, so these products should be present in sufficient quantities in the daily diet.

How many calories should you consume per day?

If you need to lose weight and tone your muscles, then when exercising in the gym it is important to take into account the number of calories consumed with food. However, you should not greatly reduce the number of calories, since exercise requires energy. When following the diet, symptoms such as:

• dizziness;
• severe fatigue;
• sickly look.

All these signs indicate that a person is not getting the required amount of calories. For women and girls who want to safely lose weight, the number of calories should be at least 1200-1500 per day. For men, 1500-1800 is considered the norm. It is this amount of calories that will allow you to get rid of it in the safest way for your health. excess weight.

Squirrels

Proper nutrition during training means that mandatory You need to include protein in all meals and snacks. Protein is required by the body to support repair and growth processes. It helps build muscle mass and repair fibers, allowing you to fully enjoy the benefits of your workouts.

Protein can be an additional source of energy, especially if the body does not have enough carbohydrates. It is found in foods such as:

• bird;
• red meat;
• fish;
• beans and lentils;
• dairy products;
• eggs.

It is best to choose lean sources of protein that contain very little saturated fat, and also limit your consumption of processed foods.

Fats

Proper nutrition for training for men and women implies the intake of fats into the body, but they must be chosen very wisely, taking into account all available recommendations. Unsaturated fats help cope with ongoing inflammation in the body and also provide calories. Whatever the workout, it is important that the body receives the required amount of fat, as this is a fairly important source of energy.

Healthy unsaturated fats are found in foods such as:

• seeds;
• nuts;
• olives;
• avocado;
• oil.

Carbohydrates

Many women try to choose the most restrictive diet for themselves to lose weight, but this is very dangerous for their health. Proper nutrition during training for girls will help you lose extra pounds much faster without harming your body.

Carbohydrates must be present in your daily diet, since they are considered the main source of energy for the body. However, it is very important to choose the right type of carbohydrates. You should only eat complex carbohydrates found in fresh vegetables, fruits, whole grains and legumes.

Whole grains take much longer for the body to digest and leave you feeling full and energized throughout the day. In addition, they help stabilize blood sugar. Such products also provide the body with all the required vitamins and minerals.

Why is it important to drink a lot of water?

You not only need to select proper nutrition for training in the gym, but also to maintain a drinking regime. It is important to consume enough water, as dehydration can not only impair your workout results, but also harm your health. You can drink water before or after training. If you experience a strong feeling of thirst while playing sports, you also need to drink.

Water helps the body replenish the lack of energy, improves the functioning of the digestive tract, of cardio-vascular system. In addition, sufficient fluid helps the skin look much younger and cleanse the body of accumulated toxins.

A person needs to consume approximately 2-3 liters of water daily. However, it is worth considering that you should not drink water 20 minutes before meals and an hour after eating food.

During training, you must eat at least 5-6 times a day, in small portions. You need to eat approximately every 3 hours. During the day there should be 3 full meals and the same number of snacks. The serving should be about the size of your palm.

When consuming food, it is necessary to set the table, otherwise there is a high probability of overeating. It is important to consume a minimal amount of salt or completely eliminate it from your diet.

List of healthy and prohibited foods

Proper nutrition during training involves consuming only certain foods. If you need to build muscle or lose weight effectively, then your daily diet must include:

• buckwheat grain;
• boiled chicken breast;
• cereals;
• cottage cheese, kefir, low-fat milk, yogurt;
• fish;
• vegetables, herbs, fruits;
• nuts, seeds, dried fruits.

There are a number of prohibited foods that are harmful to the body and also cause excess weight. Among the junk foods whose consumption should be reduced (or better yet eliminated), the following should be highlighted:

• confectionery, sugar;
• baked goods;
• smoked meats, fast food, various canned foods;
• products with harmful additives;
• sweet carbonated drinks.

Those who really love sweets and cannot refuse them can consume foods that do not contain fat. Such delicacies include marshmallows, marmalade, and marshmallows.

I must tell you that proper nutrition during training is 70% of success in bodybuilding. You work hard, try to build muscle or lose fat, but if you don't get the right nutrients, then all your efforts are in vain. Therefore, I advise you to study this article several times, sort everything out and understand for yourself that if you tried hard in the gym, then the strained muscles, of course, will begin to change. The question is that if you gave them the nutrition from outside and what they needed, then everything is fine. And if they didn’t give food, then they will take it from internal organs or from those muscles that did not work during this workout. This is such simple arithmetic. The pre-workout meal should contain carbohydrates, proteins, and the fat content should be limited (preferably no more than 3-5 grams).
You should eat before starting the training process no later than 2 hours before it starts. Physical activity is known to slow down and even stop digestion, so go on an empty stomach. Besides, full stomach will interfere with the full performance of exercises, problems such as acid reflux, nausea and decreased endurance may occur.
Eating carbohydrates before your workout will provide you with energy. The proteins taken will be used by the body as sources of amino acids for working muscles, creating the so-called anabolic “prerequisite”. Pre-workout meals should be fat-free because fat in food slows down the absorption of other nutrients. Fatty food stays in the stomach longer, and for this reason can cause discomfort, lethargy, colic, nausea and belching.

Pre-workout foods
Below are examples that combine protein and carbohydrate foods; you can alternate these options depending on your taste preferences:

• Poultry (turkey, chicken breasts) with rough bread or rice or pasta
• Lean fish and potatoes
• Lean meat with potatoes or pasta
• Eggs with porridge
• Cottage cheese with bread

The amount of food eaten should be small, like an average breakfast. If you do not feel a feeling of heaviness and fullness in your stomach at the start of the workout, then the amount of food was normal. Pre-workout meals should include approximately 20 g of protein and 40-60 g of complex carbohydrates.

Pre-workout protein
A protein shake is absorbed much faster than regular food. Therefore, a portion of whey protein an hour before training will be just right. By the start of exercise, the amino acids that muscles require will begin to actively enter the bloodstream.

Pre-workout nutrition for weight loss.

T Just like when gaining muscle mass, you need to eat food before training no later than 2 hours before it starts, while the amount of carbohydrates is reduced to 15-20 g, and the amount of protein to 10-15 g. Take only complex carbohydrates (vegetables, cereals, wholemeal bread, wholemeal pasta, etc.). If you don't eat before you start training, you won't be able to achieve high level intensity, since the body will not be able to produce the required amount of energy.
If you eat a large amount of food or eat immediately before training, then during it you will spend mainly food energy, rather than fat reserves.

Post-workout nutrition

About an hour after training, you need to eat a meal rich in protein and carbohydrates. This is the only time when carbohydrates with a relatively high glycemic index, that is, fast carbohydrates, are allowed to be included in the diet.
During this period of time, the so-called post-workout, anabolic or protein-carbohydrate window is open in the body. For this reason, post-workout nutrition is primarily for muscle recovery and energy replenishment.
Carbohydrates after exercise
Post-workout carbohydrates are best consumed in readily available form from simple, high-glycemic sources. You need to achieve a rise in insulin levels - this hormone has anti-catabolic properties. Carbohydrates are needed to replenish expended energy, and if the body does not receive enough of them, then the destruction of muscle tissue begins under the influence of catabolic processes.
The required amount of carbohydrates is approximately 60-100 g.
Carbohydrate foods

• Buckwheat (buckwheat porridge);
• Pearl barley (pearl porridge);
• Millet groats (millet porridge);
• Oat groats ( oatmeal);
• White rice;
• Pasta (from durum wheat);
• Bread (bran);
• Honey (in small quantities);
• Bananas;
• Juice (preferably fresh).

Protein after workout

It is advisable to drink a protein shake immediately after training. This way, you can increase the rate of muscle protein synthesis by at least three times (compared to not eating after a workout). Proteins also help increase the secretion of somatotropin and have a pronounced restorative effect on muscle tissue.
The required amount of protein is approximately 20-30 g.
Protein products

• Protein dishes (recipes)
• Bird
• Lean meat
• Eggs – boiled or scrambled
• Fish – low-fat
• Cottage cheese

Post-workout nutrition for weight loss

If your goal is to reduce fat mass, then your nutrition tactics change - you should limit yourself to protein only. Carbohydrates in any form should be excluded from post-workout nutrition. This is due to the fact that carbohydrates provide energy, which eliminates the need to burn subcutaneous fat. After performing physical activity, there is a large amount of fat molecules in the blood that have been released from fat cells, while at the same time, activated metabolic processes are still for a long time can destroy these free fats. Carbohydrates taken immediately after training will force your body to return all free fats to tissues and begin to use food energy.

It may take months of study to create a complete nutrition plan tailored specifically to you. specialized literature and experiments. The short way is consultation with a specialist. Let me tell you a secret, the so-called nutritionist is not such a specialist. It would be wiser to turn not to an armchair theorist, but to a person with practical experience. A personal trainer with his own competitive experience or an active bodybuilder who knows about “cutting” has first-hand knowledge of biochemistry and nutritional science much better than certified nutritionists with a paunch and shortness of breath.

Ecology of nutrition: How to lose weight more effectively by playing sports? You need to follow 7 rules of nutrition! You will get the maximum effect from working out in a fitness club only when you organize your diet.

How to lose weight more effectively by playing sports? You need to follow 7 rules of nutrition! You will get the maximum effect from working out in a fitness club only when you organize your diet.

Professional athletes know everything about nutrition! What about those who are far from sports, but are eager to change themselves for the better? Your work in the gym will definitely give stunning results if you remember one thing: losing weight is only 20% dependent on physical activity, and 80% on proper nutrition.

Rule 1

A strict diet and exercise are incompatible

And there are two reasons for this:

1. If you starve, you simply won’t have the energy to do a quality workout.

2. At the slightest physical activity, the body will try to get rid of muscles, since maintaining them requires a colossal amount of energy, but will refuse to part with fat.

What to do:

Accustom yourself to eat 5-6 times a day, without going beyond the calorie content of your diet.

Rule 2

You need to eat before training

The optimal meal before class is at least 1.5-2 hours before it starts.

Before training, slow carbohydrates are required, which give a lot of energy, increasing endurance, and some lean protein to feel full. It is important to observe the portion size: after eating, you should feel light hunger and not heaviness in your stomach.

You should not eat immediately before training, as in this case the body will take energy from food, and not from stored fat.

What to eat:

Porridge (oatmeal, buckwheat, rice)
Bread (rye, grain, bran)
Vegetables (cabbage, cucumbers, tomatoes, radishes, lettuce)
Protein (chicken breast, lean beef and fish, egg whites, low-fat cottage cheese, seafood)

If you train early in the morning and don’t have two hours of free time, the ideal breakfast option for you would be oatmeal with water without sugar or an apple, and green tea will help you wake up and invigorate.

Rule 3

You shouldn't eat carbohydrates after a workout.

If your goal is to lose weight by getting rid of fat, give your body the opportunity to work as hard as possible after your workout.

Why?

15-20 minutes after the start of exercise, glycogen reserves* in the liver are depleted, and the body begins to use subcutaneous fat, breaking it down and releasing energy for further training. After about 30-40 minutes, the body completely switches to burning fat. But even after training, the process of subcutaneous fat breakdown continues for another 2-3 hours.

If you eat an apple, banana or drink juice immediately after training, your body will happily switch to easily accessible carbohydrates, and the fat burning process will come to naught.

*Glycogen is stored carbohydrates that are used as readily available “fuel.”

Rule 5

More proteins

Intense exercise forces the body to burn not only fat, but also muscle mass, which you strengthen during exercise with such difficulty! To maintain toned muscles, immediately after training and after a couple of hours you need protein food, which is a kind of “building material” for their restoration.

What you can eat:

Skim cheese
Chicken breast
Lean beef
Rabbit meat
Egg whites
Squid or lean fish

The protein dish can be supplemented with a salad of vegetables such as cabbage, tomatoes, cucumbers, radishes, bell peppers, broccoli, and salad mix.

If you exercise too late, never go to bed on an empty stomach! This will not only lead to muscle breakdown, but also to a decrease in metabolism. For a very light snack before bed, low-fat kefir, cottage cheese or a piece of boiled meat are suitable.

Sports educational program: 3 principles

To eat or not to eat after training – each trainer has his own opinion on this matter, but it all depends on your goal.

Remember the difference and make a choice:

1. Proteins and carbohydrates are eaten after training when gaining weight and training for strength, while consuming carbohydrates stops the process of losing subcutaneous fat.

2. To break down fat and preserve muscles at the same time, you need protein food.

3. The lack of any nutrition after training leads not only to fat burning, but also to the loss of muscle mass, which means you can say goodbye to an attractive, toned silhouette.

Rule 6

Less fat

Fats slow down the absorption of proteins, and for this reason it is recommended to eat low-fat foods, and after training, avoid fat altogether.

But you can’t completely eliminate fats from your diet:

1. It is a natural “lubricant” for joints.

2. Fat helps maintain and strengthen muscles.

3. Fat takes part in the absorption of vitamins and the production of hormones.

What to do:

Avoid animal fat (fatty meat, poultry with skin, lard, butter) and spreads.

Choose products from reduced content fat

Use vegetable oils and fatty fish in the morning.

Consider calorie content when using oil even in the smallest quantities.

Rule 7

Drink plenty of water

If there is not enough water, the water-salt balance in the body is disrupted, which reduces metabolism and endurance. physical activity. As a result, the energy saving mode is activated, the body begins to retain water, and the weight loss process is automatically slowed down.

How much to drink?

Do not limit yourself to water - drink as much as you want and under no circumstances become thirsty.

The National Athletic Trainers Association (NATA) makes the following recommendations:

1. 2-3 hours before class, drink 500-700 ml of water.

2. 10-20 minutes before class – 200-300 ml of water.

3. During training, every 10-20 minutes - 200-300 ml of water.

4. After training for 2 hours - about 700 ml of water.

Good luck in your sporting endeavors! published