Effective weight loss requires a combination of proper nutrition and exercise. The body should not suffer from a lack of useful substances, as it is necessary to prepare a menu that is balanced and filled with vitamins. Let's learn more about nutrition during sports.
Effective weight loss requires a combination of proper nutrition and exercise . The body should not suffer from a lack of useful substances, as it is necessary to prepare a menu that is balanced and filled with vitamins. Let's learn more about nutrition during sports .
The beach season is in full swing, no wonder many are thinking about losing weight . Someone chooses diets, someone prefers sports training , because they keep the body in good shape, burn calories, improve mood and reduce stress.
However, one does not exclude the other, and works best in pairs. The body needs nutrients, because it needs strength for intensive training and after it, to lead a usual active lifestyle.
In today's world, many people suffer from hypodynamia - a lack of physical activity and movement, but still eat very well. This leads to excess weight, and when we come to the gym, it turns out that there is no strength and energy for training .
With a deficit of calories and nutrients, the effectiveness of training is very low and causes a lack of strength. That's why, if you decide to do sports regularly , you need to think about your diet .
To a large extent, the diet depends on the type of sport you will be doing and your physical fitness. Professional athletes have a special diet , which is selected for them by nutritionists. But the general principles can also be adopted:
You should not allow complete or partial starvation when doing sports , this will exhaust the body without leading to any noticeable results.
First of all, when changing your diet, consult with a trainer, sports doctor, or nutritionist: it's their job to know what changes to your diet need to be made.
It is important to avoid overeating and eating in a hurry.
While eating, you need to concentrate on the process of consuming food, not on the TV series or conversations.
Eat when you're actually hungry, not for company or out of boredom.
Make your daily routine, taking into account the time of training , as well as working time and rest.
In the general regime of the day, enter the food schedule , bearing in mind that the body will need an additional portion of protein before training . Approximately 2-3 hours before visiting the gym, you should organize a protein meal. But if your pace of life does not allow you to eat normally, you can have a snack of fruit and fermented milk products before training , 30-40 minutes later, and after returning home, 1-2 hours after classes, eat more heartily.
Immediately after training , the body is still busy breaking down the remaining reserve substances that come out of the muscles, and nutrition will be too much of a burden for it. It is necessary to let the body rest and recover. If there is no training that day, there is no need to add a protein snack.
Training requires energy, which the body receives from glucose. And glucose is easily obtained from simple carbohydrates - sugar and pastries, chocolate and sweet water - and this is an unhealthy option. It is better to get glucose slowly, but correctly, from the following products:
Give preference to complex carbohydrates, reducing the amount of simple sugars (monosaccharides) to a minimum. This will help to direct all the energy to the work of the muscles, and not to the accumulation of excess fat.
Eat in small portions, not allowing intervals between meals of more than 3 hours. In this case, you will not feel very hungry, you will eat less, and all the energy will go to the needs of the body.
In order to have enough strength and energy for all training , and to have no unpleasant sensations in the body, it is necessary to have a hearty breakfast and spend at least 1 hour a day on sports . This combination is the most successful from the point of view of physiology.
If you have a good breakfast, you won't be very hungry before lunch, which means you'll eat less. In addition, those who do not eat breakfast in the morning have a disturbed metabolism, because they often overeat in the evening.
If you absolutely do not want to eat in the morning, then you need to have dinner earlier. This will allow the body to digest food overnight, and in the morning you will feel hungry.
Another way to wake up the appetite is jogging or gymnastics in combination with a contrast shower. Such actions activate the metabolism and encourage the stomach to work. With such a diet, weight loss will be more effective, especially if you do sports every day.
The breakfast menu must include proteins, complex carbohydrates and some fat - these substances are necessary for the body to work actively. If there is no opportunity to eat in the morning before work, drink a milkshake and take breakfast with you.
For the active work of the intestines and the full absorption of most nutrients, it is necessary to consume a sufficient amount of vegetable fiber. It stimulates peristalsis and helps to remove toxins.
The diet should contain at least 400 g of vegetables per day, and potatoes should be excluded from the list. If you eat few vegetables, you can add special supplements to your diet .
You also need to drink enough liquid for a full metabolism. Under the influence of water, fiber in the intestine actively swells and stimulates digestion processes. In addition, during training with sweat, quite a lot of fluid is excreted, since its reserves must be actively replenished. You should drink at least 8 glasses of clean water per day, sometimes more.
Many people are used to the fact that fat is the first thing to eliminate from the diet when losing weight . But with active sports , fats are simply necessary.
What's more, fats help burn calories because many of the body's hormones are made up of fats. And it is these hormones that are activated during sports . Also, fats in the diet slow down the production of insulin, which transfers glucose to subcutaneous fat deposits, thus, the waist and hips become slimmer.
The body needs the right fats - omega-3 and omega-6 found in fish and vegetable fats from oils. You can eat any kind of fish, but boiled in water or steamed.
But animal and refractory fats (pork, lamb fat, lard) are less useful, although they are necessary for vitamin metabolism. Your diet should include vegetable oils and very little butter for breakfast. Margarine and transgenic fats should be categorically excluded from the diet .