Nutrition during fitness and sports
Calendar
spring has arrived and more and more people are running to gyms and fitness
clubs. Did you know that doing sports and fitness is only half the battle to
achieve a sporty look? Trainers claim that the basis of playing sports is a
healthy diet in compliance with certain rules.
When playing
sports, energy expenditure increases significantly due to physical exertion, in
addition, the work of internal organs, such as the heart, lungs, and digestive
organs, increases. Nutritionists claim that one of the first rules for sports
is proper nutrition - eat often, but in small portions. One meal should not
exceed 400 calories.
If you want
to gain kilograms, you will have to eat 6-8 times a day.
If you want
to say goodbye to excess weight, eat small portions 5 times a day or every 3
hours.
The second
rule: food must contain all the necessary macronutrients, such as proteins,
fats and carbohydrates, and micronutrients - vitamins and minerals. According
to its qualitative composition, the athlete's diet should be approximately
equal to the formula: proteins - 30%, fats - 10% and carbohydrates - 60%.
Try to use
so-called "fast" carbohydrates in the morning or after training. This
includes bread, rice, pasta of hard varieties.
In order to
lose weight, you need to reduce the consumption of foods containing harmful
fats and carbohydrates. Include healthy fats in your diet, which are found in
nuts, wheat, olive oil, avocados, and flax seeds. Use them instead of lard,
fatty dairy products and eggs.
It is best
to eat foods rich in proteins, such as chicken, fish, lean red meat, and
low-fat dairy products.
Eat enough
lean protein throughout the day. For women, the amount of protein food for one
serving should fit in one palm. Such products are considered: low-fat cheese,
yogurt, tofu, soy meat. Such vegetables and fruits as tomatoes, cucumbers,
peppers, spinach, lettuce, broccoli, cauliflower, oranges also contain
proteins.
Avoid foods
with low nutritional value, including semi-finished products. Use fresh and
organic food for cooking.
Try to
reduce the amount of salt and sugar in your daily diet.
Another important
rule: drink at least 2 liters of water during the day. Avoid drinks that
contain sugar.
A very
important rule is the diet.
It is worth
knowing that you can eat 2 hours before training. If you want to lose weight,
do not eat for 2-3 hours after exercising.
If you want
to increase mass, immediately after training, have a snack of some kind of
fruit, and within 2 hours, eat something protein.
With proper
nutrition and sports, you will see the result in a month.
