Activity, slenderness and good athletic form - for many it is a dream that seems unattainable. It's no secret that the basis for success is the right combination of healthy nutrition and reasonable sporting loads. Nutrition and sport are successful only if the two components are correctly combined.
If you decide to follow a healthy lifestyle, do not forget - training will be effective only if you eat right. So, what, when and in what quantities do you need to eat to achieve the optimal shape for your shape? Consider how to eat properly when doing fitness.
First , time. The food should match your training regimen. If your goal is to lose weight, it is recommended to eat no later than 2-3 hours before training and not earlier than 3 hours after. Filling the stomach immediately before classes, you will worsen the process of digestion, and it will be hard to deal with. Muscles will require blood flow, but the stomach for digestion also requires increased blood supply. As a result, there will be very little use from training. However, it is not necessary to start training on an empty stomach. A sharp increase in activity causes hypoglycemia - a decrease in the level of carbohydrates in the body, which leads to dizziness and even fainting. Therefore, the best option is to take carbohydrate-containing food (vegetables, cereals, whole grain bread) 2-3 hours before the start of sports.
After classes, eating is not recommended unless you are trying to build muscle. After intensive loads in muscles, active protein synthesis begins, as a result of which muscle mass increases. Therefore, it is recommended to refrain from eating food for at least two hours after training. Be sure to drink water during exercise. This accelerates the metabolism and elimination of degradation products, improves thermoregulation. Give up sweet juices and soda in favor of plain clean water.
Secondly , the composition. Food in the body turns into energy. Therefore, the food should be balanced. This means that in the diet must necessarily be present proteins, fats and carbohydrates in a ratio of 1: 0.8: 4 (protein / fat / carbohydrates).
Proteins is a "building material" for the body, because they are part of all of its cells. Proteins form such tissues as skin, muscles, hair and nails. If the body lacks protein, the decay processes begin to predominate over the synthesis processes. The tissues are not restored, fatigue, weakness accumulates, immunity is impaired, mental capacities are reduced. The daily need of protein is not so great - about 50 grams per day. The protein can be either animal or vegetable. Animal protein contains a large number of essential amino acids. These are all kinds of meat, fish, poultry, milk and dairy products, eggs. Vegetable protein has a higher biological value. These are legumes, rice and cereals.
Carbohydrates are the main source of energy for the body. This is a kind of "gasoline", necessary for an active lifestyle. In addition, they well satisfy hunger. In people involved in sports, the need for carbohydrates is increasing. However, this does not mean that you can eat chocolate, cakes and white bread by kilograms, if you are engaged in sports. These products contain a large amount of fats and sugars, which are deposited in fat stores. To make up for energy consumption after exercise, eat fruits, vegetables, whole wheat bread, cereals. Try to eat at least 5 fruits and vegetables a day.
Fats - are also a source of energy and are necessary for our body, tk. contribute to the assimilation of vitamins A, D, E and K. Do not be afraid of the word "fats" - remember that unsaturated fatty acids can not be produced by the body, and in fact they lower the level of cholesterol in the blood and prevent cardiovascular diseases, improve metabolism. Just limit the use of fat. Satisfy the body's daily need for fats by consuming vegetable oils (olive, sunflower, pumpkin seed oil). Remove other fats from your diet - choose a low-fat bird instead of meat and sausage. Cook in a non-stick cookware or steamed.
Vitamins and minerals are vital for intensive physical exertion. Their deficiency causes muscle weakness, weakening of immunity, deterioration of physical condition. The body can not produce minerals or vitamins. Therefore, your diet should include a large number of fresh fruits and vegetables, meat and fish, whole grains and dairy products. It will not be superfluous to use special multivitamin complexes.
Third , the number. You will not achieve the desired physical shape if you eat irregularly. Day fasting, and in the evening gorging on "from the belly." It is advisable to eat at the same time, and the amount of food consumed at a time should not cause a feeling of heaviness and drowsiness. Be sure to have breakfast - this will charge you with energy for the whole day. In the morning, eat fresh fruit, low-fat yogurt and cottage cheese, whole wheat bread, honey. If the feeling of hunger catches you between breakfast and lunch, drink low-fat kefir. The ideal dish for dinner will be a breast of turkey or chicken with vegetables, garnish is suitable for pasta from wholemeal flour or unpolished rice. Before a workout, you can have a snack, for example, with a banana. Before classes start, drink freshly squeezed lemon or orange juice mixed with mineral water. And in the evening your hunger will perfectly satisfy the fish fillet with a green salad and boiled potatoes.
Correctly eating when doing fitness, you will achieve the desired result. Keep track of the quantity and quality of food, exercise - and you will be healthy and active!