Proper nutrition when playing sports
It is necessary to realize that classes in the gym,Fitness, aerobics and other - this is a shock to our body. He will use up energy to the maximum, so to make up for it, you need to eat right. At the same time, one must not exhaust himself with strict diets, since it is possible to disrupt the exchange of substances and worsen one's state of health. Therefore, you need to choose a rational diet, taking into account the schedule and sport.
If you decide to do fitness, then yourThe daily diet should not be greatly altered. But this is only if you decide to keep yourself in shape, and not to lose weight sharply. However, there are products that must be included in your diet. Especially if the sport is the stalemate of your life. So, be sure to throughout the day to use:
- Amino acids are found in fish and meat, so never refuse these foods.
- Vitamins and minerals are found in fruits and vegetables.
- Carbohydrates can also be found in fruits, flour products.
- Water - you can drink it as much as you like, but not less than one and a half or two liters a day. Store juice and fatty milk is not recommended.
Carbohydrates need to be discussed separately. After all, some people have the wrong idea about them. Very often carbohydrates are tied with buns of pastry, various sweets. This is an erroneous opinion! Of course, in these products carbohydrates are contained, only benefits from them no, just superfluous in the waist and hips.
Remember, sports are energy costs,Which are exclusively carbohydrates. Necessary for us carbohydrates can be found such products: muffins from a flour of a rough grinding, an oat biscuit, fruktovyemusy, kisel, including milk, any dried fruits.
On the shelves of supermarkets you can find special products marked "fitness". They are designed to meet the energy needs of the body of people who are engaged in sports.
An approximate menu for those involved in sports
Of your diet is necessaryExclude white bread and baked pastry. Forget about cakes, cakes, sweets and chocolate. It's best not to eat butter. But if you really really want to pamper yourself sweet, you can eat black chocolate or dried fruit.
But the approximate menu, which is recommended to stick with sports:
- Breakfast: coffee or tea with sugar, oatmeal or oatmeal with milk, a couple of cookies or cereal from the "Fitness" series.
- Lunch: vegetable soup with chicken broth, freshly salted salad with vegetable or olive oil, boiled beef, chicken or fish (baked), fruit.
- Afternoon snack: tea with oatmeal cookies, natural yoghurt, fruit.
- Dinner: cottage cheese with milk or curd casserole, cupcake of coarse grinding with tea (preferably green).
This is an example of one day. Therefore, you do not need to eat just that every day. But these products should always be present in your diet. It is also important to remember that if you are training in the morning, then before classes, it is necessary to have a little snack. But the food should not be heavy for the stomach. The same goes for running, before jogging you need a snack. Occupation of an empty stomach is harmful to the body, since he will not be able to take any energy from anywhere.
When doing fitness, do not sit down onrigid diets. It is enough to make the right schedule of food intake. For a day you should eat 4-5 times. If you are engaged in more difficult sports, then you need to eat 6-7 times a day. This includes snacks. If after 19:00 you feel an acute feeling of hunger, you can eat an apple or a glass of low-fat kefir.
Heavy physical load
If you are engaged in power simulators, thennutrition must be taken very seriously. As a rule, power and heavy workouts do not pass every day, but several times a week. Remember the main rule-when doing sports, you need to use as few products as possible, which are poorly digested. These include: cabbage, peas, lard, beans. Such products will "fall" into the stomach with a load and when exercising, you will feel an unpleasant heaviness, possibly eructation, nausea and even vomiting. And if you do not comply with this rule, in time you may have problems with the gastrointestinal tract.
But after training, the body is greatly depleted,so it is necessary to eat tightly. For this purpose, such products as carton, meat, grapes, oats, pasta are good. These products not only can quickly saturate, but increase the level of sugar in the blood.
Several common power rules
- Three hours before the start of training, you must eat.
- Drink water for training, not less than a liter.
- After training, you can eat not earlier thantwo hours. The reception of food should be rich and satisfying. For example, you can eat meat with sour cream and vegetables, and then a banana. Such food will be digested for a long time to saturate your body with energy.
Which products are useful?
If playing sports became a habit for you, thenyou need to know which foods should become indispensable in your daily routine. First, it is necessary to eat those foods that can be quickly digested, but at the same time give their energy. These include: honey, raisins, chocolate (black only), corn, rice, bread and sweet biscuits. These products must be eaten before training. Calories and energy received from them, quickly disappear.
Secondly, you need to know those products that arebefore-training is useless, but after them will be very handy. These include: oatmeal cookies and oatmeal, pasta, potatoes, grapes, oranges, bananas. Do not give up grapes and oranges, because these fruits contain a lot of glucose, which is quickly lost by the body to exercise. They very quickly restore it to the desired rate.
Third, there are products that beginsplit and digested much more slowly. Such products are needed in order that after training you still had energy, and you could hold out until dinner or supper. Such products include: milk, sour cream, yogurts, kefir, cottage cheese, cream, ice cream, grapefruits.
As you can see, nutrition during exercisehas its own features. But there is nothing difficult in understanding how to properly eat. The main thing is to follow these recommendations. You should not strictly limit yourself to eating and starve the body. It will not go to health-benefiting. Also, during training, you can not sit on hard diets and fasting days.
Eating right, you will not gain weight, andwhile you will feel always full. But most importantly, your body will receive the necessary amount of protein, carbohydrate, glucose and other useful substances that will serve as a source of energy.