Health // Proper nutrition

Proper nutrition in sports

We need to realize that training in the gym, fitness, aerobics and so on - it is a shock to our body.He will spend energiyupo maximum, so to make up for it, you need to eat right.Prietom can not be spent strict diet, because you can break the obmenveschestv and worsen their health.So you need to pick ratsionalnoepitanie considering graphics and sport.

Gym fitness

If you decide to engage in fitness, then your everyday ratsionpitaniya do not need to change very much.But this is only if you reshilipodderzhat in shape, not lose weight dramatically.However, there are products that must be included in your diet.Especially if the sport stalchastyu your life.So, certainly during the day neobhodimoupotreblyat:

  • Amino acids - found in fish and meat, so nikogdane refuse these products.
  • Vitamins and minerals - are contained in fruits and vegetables.
  • Carbohydrates - are also found in fruits, flour products.
  • water - it can drink as much as necessary, but not less than one and a half to two liters a day.
    Shop izhirnoe juices milk to drink is not recommended.

need to talk about carbohydrates separately.After some imeyutnepravilnoe idea of ​​them.It is often associated with carbohydrate buns ikonditerskie products, a variety of sweets.It is a misconception!Of course, etihproduktah carbohydrates found only benefit from them no, only lishniesantimetry in the waist and hips.

Remember, sport - it's energy costs, kotoryevospolnyayutsya exclusively carbohydrates.Necessary for us carbohydrates can find such products: cakes from wheat flour, oatmeal cookies, fruktovyemussy, jelly, including milk, any dried fruit.

on supermarket shelves you can find special products spometkoy "fitness".They are designed to meet the energy needs of organizmalyudey who play sports.

Approximate menyudlya those involved in sports

from your diet you need to be sure to eliminate belyyhleb and rich pastries.Forget also about pastries, cakes, chocolates and shokolade.Luchshe not to drink and butter.But if you are very strongly zahochetsyapobalovat themselves on sweets you can eat dark chocolate or dried fruit.

But approximate menu, which rekomenduetsyapriderzhivatsya in sports:

  • Breakfast: coffee or tea with sugar, oatmeal or ovsyanyehlopya with milk, a couple of cookies or cereal porridge in a series of "Fitness."
  • Lunch: vegetable soup with chicken broth, salad svezhihovoschey with vegetable or olive oil, boiled beef, chicken or fish (baked), fruit.
  • Afternoon tea with oat biscuits, yogurt, fruit.
  • Dinner: cottage cheese with milk or cottage cheese casserole, cake izmuki Coarse tea (preferably green).

This is an example of one day.Therefore, you do not need to eat every day imennotak.But these products should always be present in your ratsione.Vazhno remember that if you exercise in the morning, before zanyatiyamiobyazatelno need a little snack.But the food should not be hard dlyazheludka.The same goes for running, jogging before you need a snack.Zanyatiyana empty stomach harmful for the body since it is nowhere bratenergiyu.

at employment by fitness is not necessary to sit on the hard diety.Dostatochno make the right schedule meals.During the day you have kushat4-5 times.If you are a heavy exercise, then you need to eat 6-7 times a day.This includes snacks.If you feel after 19:00 sharp chuvstvogoloda, then you can eat an apple or a glass of low-fat yogurt.

Heavy fizicheskienagruzki

If you are on strength training equipment, by pitaniyuneobhodimo approach very seriously.Generally, police and heavy trenirovkiprohodyat every day, several times per week.Remember the cardinal rule -at sports should be consumed as little as possible products kotoryeploho digested.These include cabbage, peas, bacon, beans.Takieprodukty "lay down" the stomach weight and in sport you'll oschuschatnepriyatnuyu severity, may cause belching, nausea and even vomiting.And if this rule is non-compliant, with time you may have problems with the gastrointestinal tract.

But after the training the body greatly depleted poetomuneobhodimo dense meal.For this well-suited products such kakkartofel, meat, grapes, oats, pasta.These products do not get enough tolkopomogut quickly, but will increase the level of sugar in the blood.

few obschihpravil power

  • Three hours before the start of training be sure to eat.
  • On workout drink water, at least a liter.
  • After training, you can have no earlier than two chasa.Priem food should be rich and satisfying.For example, you can eat meat and vegetables sosmetanoy and then a banana.This food will be for a long time to digest imedlenno to saturate your body with energy expended.

What produktypolezny ?

If sports have become a habit for you, then vamneobhodimo know what products have become indispensable in your povsednevnomratsione.First, you need to eat those foods that can bystroperevarivatsya, but give their energy.These include honey, raisins, chocolate (black only), corn, rice, bread and sweet biscuits.These produktynuzhno there before workouts.Calories and energy derived from them, bystroischeznut.

Secondly, you need to know the products that peredtrenirovkami worthless, but following them will be very useful.These include: oatmeal cookies and oatmeal, pasta, potatoes, grapes, oranges, bananas.Do not give up the grapes and oranges, as etifrukty contain a lot of glucose, which rapidly lost body prizanyatiyah sports.They quickly restore it to the desired target.

Third, there are products that are beginning to rasscheplyatsyai digested much more slowly.These products are needed chtobyposle workout you still had the energy, and could hold out until dinner to dine.These products include: milk, cream, yogurt, kefir, cottage cheese, cream, ice cream, grapefruit.

As you can see, the power during exercise has svoiosobennosti.But there is nothing difficult to understand how pravilnopitatsya.The main thing is to comply with these recommendations.Do not strogoogranichivat themselves in eating and pooping hunger body.It will not go to polzuvashemu health.Also, during the training can not sit on a rigid diet irazgruzochnye days.

Eating right, you will not gain weight, and etombudete always feel satiated.But most importantly, your body budetpoluchat the required amount of protein, carbohydrate, glucose and other poleznyhveschestv, which will serve as a source of energy.

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