The main difference between meals in those days when you attend training, from the diet at a time when you do not perform special physical activities, is determined primarily by the level of caloric content of dishes. Of course, when performing physical exercises, our body needs much more energy. Therefore, the menu on the days of training should be more caloric. Due to what this can be achieved?
When digesting in the digestive tract, the most amount of energy releases fat molecules, so when planning a diet on the day of training, it is necessary to include at least a small amount of fat-containing products. However, many representatives of the fair sex are trying to completely eliminate fats from their menu for the purpose of fastest growing weight. This approach is not entirely rational. On the one hand, really, fatty food is an enemy of a slim and well-proportioned figure. However, completely eliminating fats from the diet is not only not rational, but also dangerous for health, since without this component of nutrition, many physiological reactions in the body will be disrupted. If you are still afraid to gain extra pounds when consuming foods with some fat content, then try to at least include them in the list of dishes for breakfast or for lunch. The fact is that the fats that enter the body with food in the first half of the day will have time to completely split in the digestive tract and will serve as a source of energy for performing physical exercises during training. Unlike lunch or breakfast, eating fat on the day of training for dinner is highly undesirable. On the day of training after exercise, it is best to take a low-calorie dinner consisting, for example, of vegetable salads or low-fat lactic acid products.
On the day of rest after exercise, the caloric content of the diet should be less than the day of the visit to the sports section. On such days, you can limit the consumption of fat-containing foods. Distinctive features of the diet on the day of rest after exercise should be low-calorie dishes containing a small amount of fats and carbohydrates, but a sufficient amount of protein. The fact is that, unlike other nutritional components, proteins are split in the body not only to obtain energy, but mainly to provide "building" material for our cells. Restoration of muscle tissue after training and on the day of rest becomes simply impossible with an insufficient number of proteins in the diet. The best sources of protein for an actively trained person are such foods as lean meats and fish, eggs, cottage cheese, milk, kefir, cheese, beans, peas, soy.
Another difference in nutrition during training days and rest days is the increasing need of the body for mineral substances and vitamins. These components of nutrition are best used in the form of balanced multivitamin and mineral complexes, which in a wide range are represented practically in any pharmacy. However, with intense and constant physical activity in sports sections, such preparations can be used not only on training days, but also on rest days.
Since during the exercise of physical exercises, the sweating process is much more intense in a person, then the difference in nutrition during training days will also be the increasing need for replenishing the liquid in our body due to juices, mineral water, compotes, etc. On days of rest due to a decrease in the sweating process due to less motor activity, the need for our body in the liquid is much less.
Thus, by properly planning a set of food on days of rest and days of training, you can significantly improve the level of your physical fitness and provide a full process of muscle tissue recovery after intense physical activity.