Proper nutrition when training to lose weight and gain muscle mass. Nutrition during intense training How to properly prepare nutrition during training

Year after year healthy image life is becoming increasingly popular. Proper nutrition, sports, and giving up bad habits are trending in all developed countries of the world. Some people, in order to be slim and beautiful, choose a diet for themselves, others go to workouts. The ideal option is to combine a healthy diet and active exercise in gym or at the stadium.

Principles of proper nutrition

Proper nutrition before and after training is one of the most important points in your lifestyle. Agree, many people come to the gym when they notice that the situation is critical: their sides are swollen with fat, a “beer” belly has appeared, and hated cellulite has formed on their legs. Such people after for long years laziness and idleness, when starting training, they sharply limit themselves in nutrition. And then they realize that they have no strength at all. It's logical. Any athlete will tell you that a lack of calories will also negatively affect your performance. appearance, as well as their excess. Therefore, experts recommend switching to a special diet - a sports one, in which you will eat food in sufficient quantities, while it will be healthy and nutritious.

Proper nutrition during training has a number of features:

• No hunger.
• Don't overeat or eat in a hurry.
• You need to eat at a certain time.
• Before starting classes, you need to consult with a sports doctor or nutritionist.

It is ideal if the menu is created for you by a professional. He will take your physical fitness, level of stress, as well as the type of sport you play.

Mode

Training program and proper nutrition will become the two pillars on which your day will be built. Schedule your daily diet so that you get enough protein before going to the gym. A serving should be eaten 2 hours before training. It is best if it is a piece of meat baked in the oven or a large fish steak, with pea porridge or boiled lentils as a side dish. If, due to an irregular work schedule, you cannot eat normally, you can snack on fruit or dairy products half an hour before class, and then have a hearty meal at home.

A good option would be to eat often, but in small portions. Ideally - 6 times a day, 200-300 grams. In this case, the emphasis is on protein products. Carbohydrates should also be present in your diet, because without them you will not have the energy and strength for physical activity. You also cannot do without fat, but there should be a little of it in your daily diet. build in such a way that you have time not only for sports and work, but also for a well-deserved rest.

The role of breakfast

Its presence necessarily requires proper nutrition. With training, his mission becomes more important and responsible. Unfortunately, many people do not eat anything in the morning, citing the fact that their body has not yet woken up after a night's rest. But it's not right. Breakfast is necessary, without it you will not be able to exercise, as you will feel unsatisfactory. An hour of training a day plus a regular morning meal is the most successful combination from a physiological point of view. If for some reason you do not have breakfast, gradually accustom yourself to this process. Believe me, in the near future you will not be able to imagine how you previously refused such pleasure.

By having a hearty breakfast, you will limit yourself from overeating during lunch and dinner. Those people who have accustomed themselves to eating in the morning do not have problems with metabolism, they are more active and active, they have good mood. If you wake up and have no appetite, go for a run and take a cold and hot shower. These manipulations stimulate the feeling of hunger. Porridge, omelette with vegetables, grain bread with low-fat cheese would be excellent for an athlete. When you don't have time, you can drink a milkshake and take breakfast to work.

More water and fiber

Take this rule to heart. Proper nutrition during training involves consuming fiber, which helps the body cleanse itself and get rid of toxins. In addition, it can help ensure the absorption of all nutrients. Fiber is found in vegetables, fruits, herbs, and mushrooms. An athlete's diet should contain about 400 grams of these products. Moreover, the lion's share should be given to vegetables - they are the most useful. The exception is potatoes; their consumption should be limited to a minimum. Instead, lean on pureed pumpkin and broccoli soups and vegetable carrots.

Also, drink plenty of fluids. Under its influence, fiber in the intestines swells, thereby stimulating digestion. The minimum daily intake is 2 liters of non-carbonated clean water. But the more intensely you exercise, the more fluid you need to replenish the lost supply. It's easy to check if you have enough water. To do this, you need to look at your urine: if its color is rich, you need to drink more fluid.

Should you cut out fats?

Proper nutrition during training for girls and boys involves the use of lipids, although many categorically refuse them. Remember: during intense physical activity fats are necessary. These consist of a large number of hormones that actively participate in the process of burning deposited lipids. Also, the presence of fats in the diet reduces the release of insulin, which transforms glucose into subcutaneous fat. Accordingly, your hips will simply become thin and beautiful before your eyes.

The body needs the so-called the right fats: Omega-6 and Omega-3. They are found in large quantities in fish and seafood, so be sure to include them in your diet. You can eat any fish, with the exception of fried and smoked versions. It is best if it is boiled, baked or steamed. Animal fats are less useful, although they are also needed for the absorption of certain vitamins. To satisfy your need for them, you can eat a little butter for breakfast.

Pre-workout nutrition

As already mentioned, the body needs fuel before starting exercise. The correct one includes the following menu: lean steak and buckwheat, poultry and rice, scrambled eggs and vegetables, oatmeal and nuts. These dishes have already become classics of the genre for athletes. The calorie content should be sufficient. Large meals, such as a bowl of soup or a large salad, should be eaten 2 hours before class. A hearty small meal - a piece of meat, for example, can be eaten half an hour before training.

If you exercise to build muscle mass, 40 minutes before going to the gym, eat several fruits with a low glycemic index: grapefruit, apples, prunes, apricots, cherries. Berries allowed: black currant, blackberry, blueberry. It's good to have a cup of coffee. The first will provide the substances necessary for building muscle, the second will mobilize fat so that the body uses it as fuel.

When sports activities are in full swing

It is important to eat properly before and after exercise, and drink fluids during exercise. When working out in the gym, drink as much as possible. Otherwise, you will be sleepy, sluggish and unproductive. Don't focus on thirst, drink constantly. When you want to take a sip of liquid, your body will already be dehydrated. And this is unacceptable. With age, the receptors responsible for the need for fluid lose their sensitivity. Therefore, you will not immediately feel that you need water. The main signs of dehydration are:

• Headache.
• Dry mouth.
• Chapped lips.
• Dizziness.
• Nervousness.

The drinking regime should look like this: before exercise, drink a glass of water, during exercise, drink every 15 minutes. If the physical activity is intense and lasts more than an hour, you can drink any natural energy drink an hour before the start: green tea, fresh vegetable vitamin juice, berry smoothie, freshly squeezed fruit juice. If you don’t trust store-bought analogues, make your own drinks.

After training

It is recommended to eat heavily in the first 20 minutes after class. If you do not sit down at the table for 2 hours after finishing your workout, it will be of little use: the increase in muscle mass will remain at a minimum level. Bodybuilders call this period of time the “anabolic window” for consuming proteins and carbohydrates. What you eat during this period will help increase muscle volume. There are many menu options: omelette with vegetables and pita bread, turkey with black bread, fruit juice and cheese, fish steak and salad, cereal with milk, pea porridge and boiled meat, and so on.

Proper nutrition during training is aimed at low-fat dishes, which consist of one-third carbohydrates and two-third proteins. To further replenish your supply, drink milkshakes. A natural protein drink is a mixture of egg whites, milk, cottage cheese and nuts whipped in a blender. For sweetness, you can add honey and a slice of banana. This cocktail can be consumed before training and in the midst of training.

What is prohibited?

Proper nutrition on training days has one goal - to eliminate fat and gain muscle mass. Therefore, lipids in food should be minimal. If there are a lot of them in the diet, they slow down the breakdown and absorption of nutrients and vitamins. Protein dishes should also be as low-fat as possible: no pork or chicken legs. Instead, gobble up poultry breast or veal. Be careful with dairy products too. Buy exclusively low-fat cheeses, cottage cheese, yogurt, milk and kefir. But fatty fish will be useful. This is a pleasant exception to the rule.

Proper nutrition when training in the gym is the basis. If you ignore it, the effect of the exercise will be virtually invisible. Therefore, follow the basic rules of a healthy and wholesome diet. Also, spend as much time as possible on fresh air, play sport games, ride a bike, swim. In a word, lead. All this will help you achieve results faster and make it more effective.

Proper nutrition during exercise workouts in the gym plays very important role. Since your future progress depends on nutrition. Yes, yes... it is proper nutrition that makes up 70% of success in gaining muscle mass or when losing weight.

What should be the proper nutrition when training in the gym?

What would the body havethe opportunity to receive various substances he needs, nutrition must be correct and balanced! To do this, you need to follow some (most important) rules:

• fractional meals (eat 4 – 7 times a day in small portions)
• varied diet (you need to eat different foods so that the body can get the maximum nutrients)
• refuse food waste (ketchup, mayonnaise, sugar, etc.)
• eat only healthy fats for the most part (sources of healthy fats: flaxseed oil, olive oil, fatty fish, nuts)
• It is recommended to eat carbohydrates before 18:00 (after 18:00 you can eat proteins and vegetables)
• Every day you need to drink 2 to 5 liters of clean water

These are the most basic rules that you must follow if you want to look good. Well, now let's take a closer look at proper nutrition when training in the gym.

First meal (breakfast) :

Breakfast is considered the main meal of the day because the body was fasting (while you were sleeping) and now more than ever it needs nutrients. should consist of 70% carbohydrates and 30% protein. Moreover, carbohydrates should be both fast and slow. And squirrels are only fast.

Example:

• a large bowl of oatmeal with honey
• 1 large banana or orange
• 2 chicken eggs (yolk + white)
• 2 – 3 chicken eggs (whites only)

As you can see, the volume of food is large (although for a professional athlete this large amount of food will seem ridiculous). For this reason, breakfast is called the main meal. Go ahead!

Second meal (snack) :

During breakfast, the body received a large portion of carbohydrates to restore its lost energy, now it needs proteins for other physiological needs. The second meal should consist of 70% protein and 30% carbohydrates.

Example:

• big piece of meat (beef, veal, turkey, etc.)
• baked potatoes (2 – 5 pcs.)
• vegetables

Third meal (dinner) :

From this moment on, the body needs both proteins and carbohydrates in equal proportions. That is, lunch should consist of 50% carbohydrates and 50% protein. Also, we will assume that 2 - 3 hours after lunch, you go to training.

Example:

• a bowl of porridge or pasta (required from durum wheat varieties)
• 1 – 2 chicken eggs (yolk + white)
• 4 – 7 chicken eggs (without yolk)
• vegetables

Fourth meal "Protein - Carbohydrate window" (immediately after training):

In fact, there are 2 opinions regarding the correctness of this rule: positive and negative. A positive opinion says that it is necessary to take proteins and carbohydrates after training, since cortisol levels are elevated (this can harm your muscles) and the body is in great need of nutrients.

Another opinion (negative) says that there is no need to close the anabolic window, since this immediately lowers GH and burdens the gastrointestinal tract. With all this, if you do not eat immediately, but after 40 minutes, then your muscles will remain absolutely unharmed (even in terms of muscle growth, this will be better, since the GH will remain at its peak), and the stomach will work better.

To be honest, I don’t know which option to advise you. Most likely, this needs to be selected individually (trial and error). Personally, I took the mixture after training and did not take (experimented). I’ll tell you that in the first and second cases, the growth of muscle mass did not change (elevated cortisol levels did not destroy muscles, but the peak state of GH did not give a big boost to gain). The only thing I felt was an improvement in my stomach function. (if you do not take the mixture immediately after training).

If you decide to close, then After training, go to the locker room, have a snack, get dressed and calmly go home. Example of products:

For example:

• 1 – 2 bananas
• 2 – 4 chicken eggs (without yolks)

Or you can make this cocktail:

• 200ml milk (skimmed)
• 1 banana
• 2 chicken eggs (without yolks)

Fifth meal (dinner) :

While you were walking home after training, you probably already got hungry. The fifth meal should include: complex carbohydrates (50%) and fast squirrels (50%) .

Example:

• big piece of meat (chicken, veal, turkey, etc.)
• a bowl of porridge (buckwheat, rice, pearl barley, etc.)
• vegetables

Sixth meal (snack) :

Most likely, you will have this meal after 18:00 – 19:00. In this meal, I recommend focusing on proteins and vegetables. Since carbohydrates are sources of energy that the body needs in the first half of the day. (when he is most active). But this is not a 100% rule, but just a recommendation. If you stick to your caloric intake, carbs before bed won't do any harm.

Example:

• fish (herring, tuna, pollock, pike, etc.)
• vegetables

Seventh meal (before bedtime) :

There should be no carbohydrates in this meal, only proteins. Moreover, the proteins should be slow (those that are absorbed within 4 – 8 hours). During sleep, the body recovers and grows (and for better recovery, emus need building materials, that is, proteins).

Example:

• cottage cheese (200g)

That's all! Now you know what it should be proper nutrition when working out in the gym. Good luck with your training!

Sincerely,

You can go to the gym to maintain good health, lose weight or build muscle mass. But without a properly developed nutrition plan, it will not be possible to achieve positive results. And in order for workouts in the gym or at home to please you with changes in your figure, you need to know how to eat properly when training.

How to eat before a workout to lose weight

To lose weight, you need to properly organize your diet. You should not fast, especially before training. The body must have enough strength to work in the gym or when doing exercises at home.

Meals before training are organized taking into account several rules:

1. Food should be light, mostly carbohydrates. Porridge is ideal for this.
2. The last meal should take place 2 hours before training.
3. You are allowed to drink kefir or eat an apple 30 minutes before.

What is suitable as a pre-workout meal for weight loss:

• porridge with water or milk;
• fruit and vegetable salads;
• breads.

Be sure to count calories - they should not be more than 200 for women and 300 for men.

Before training, take special supplements -. Their action is aimed at increasing body temperature, thereby triggering fat burning mechanisms. What supplements can you buy:

Weight loss supplements are not a mandatory part of losing weight. But with them, the fat burning process will go much faster.

Post-workout nutrition to burn fat

After training, you should not eat carbohydrates. This is due to the fact that during physical activity and within 2 hours after it, the body launches an active fat burning mechanism, which is necessary to replenish lost energy. If you eat any carbohydrate product, the production of glycogen will begin thanks to carbohydrates, and not fat reserves.

After classes you need proteins. They help muscles work, maintain the beauty and tone of muscles. Thanks to protein foods, you can lose weight and gain a sculpted figure.

What can you eat after training:

• low-fat cottage cheese without additives;
• lean beef;
• chicken breast;
• egg whites;
• rabbit meat;
• lean fish.

You can always have it on hand, which will satisfy your hunger and help overcome fatigue. For example:

Special attention is paid to nutrition after training. It is important not to overeat and not exceed the calorie limit. It is important to remember the rules of fractional meals - often and in small portions.

Why is it important to drink a lot of water?

Water is very important for the normal functioning of the entire body. Those who engage in intense sports require 2 times more fluid. Moreover, you should not focus on thirst - during physical exercise this feeling is dulled and appears only when dehydrated.

If you don't comply drinking regime, then your metabolism will slow down, your health will worsen, and your performance will decrease. And this will interfere with losing weight and gaining muscle mass.

Please note that if symptoms of dehydration occur, you should stop training and replenish the lack of fluid in the body. For this, regular, still water is used. Juices, smoothies and other drinks are not suitable alternatives.

Symptoms of dehydration include:

• dry mouth and skin;
• headache;
• dry lips;
• dizziness;
• weakness;
• nausea;
• irritability.

If you do not drink enough water, the body will begin to accumulate it, turning on energy saving mode. And this slows down the process of losing weight and leads to weight gain.

Another reason to drink plenty of water is to protect your kidneys from protein damage. This rule applies to athletes who take protein supplements.

For those who want to lose weight, water is a natural way to detoxify the body. The liquid removes waste and toxins that cause excess weight gain.

Drinking regimen during training

It is important not only to focus on the feeling of thirst, but also to force yourself to drink more fluid. Active people need 2.5-3 liters of water daily. Accordingly, this norm should be distributed over several doses.

A mandatory rule for losing weight is to drink a glass of water after waking up and 30 minutes before each meal. Before training, the norm is 0.5 liters. After exercise, to replenish lost fluid, you need to drink about 3 glasses of water.

You can also drink water during training. Take breaks every 15 minutes to drink a couple of sips of water. It is allowed to drink milk or natural, freshly squeezed juice without added sugar.

Menu: meal plan

Regardless of the goal of training (weight loss or weight gain), you will need to switch to proper nutrition, which performs several functions:

• normalization of metabolism;
• normalization of sugar and cholesterol;
• elimination of fat layer;
• muscle strengthening;
• creating a beautiful relief on the body;
• increasing endurance and physical strength.

It is impossible to eat only hamburgers and have beautiful figure. However, proper nutrition does not mean giving up delicious foods. There are a huge number of recipes for preparing delicious and healthy food. For example, you can make your favorite hamburger yourself using homemade tomato paste and mayonnaise, boiled meat, and bran bread.

When creating a menu, use several useful tips:

1. Eat small meals, 5-6 times a day in small portions. This way, food is digested easier and faster, and enough calories are supplied to eliminate the feeling of hunger for a long time.
2. Count calories consumed. To lose weight, a woman needs to consume from 1500 to 2000 calories per day, a man – from 1800 to 2300 calories. To gain muscle mass, a woman needs from 2000 to 2200 calories, a man - from 2300 to 2600 calories.
3. Don't give up fat. A balanced diet involves consuming 50% carbohydrates, 25% proteins and 25% fats. To lose weight, the norm of carbohydrates and fats is reduced - 40% and 15%, respectively.
4. For snacks, use low-calorie foods - vegetables, fruits, dairy products.
5. Avoid alcohol. Any type of alcoholic beverages negatively affects the process of losing weight and gaining muscle mass. A small amount of dry red wine is allowed.
6. Avoid sugar and flour dishes. These products slow down metabolism, which is unacceptable for an active person.

By following these rules, you can create a menu consisting only of healthy foods.

To achieve significant results when training to lose weight, you must not only regularly perform physical exercise, but also eat right before and after classes. If you do not pay due attention to this, then you can violate the fundamental condition for losing weight, which is that the number of calories expended per day should be greater than those consumed. No less important is the energy value of food - the balance of carbohydrates, fats, proteins.

Reducing calories by fasting will not have long-term effects. A lack of calories necessary for normal maintenance of life will lead to restructuring of the body. To balance metabolic processes, it will stop breaking down fat cells and will begin to store fat even from the minimum amount of food consumed.

People who are chronically undernourished are unable to lose fat due to:

• slow metabolism due to “storage” of fat;
• low muscle mass, which is not enough for fat burning.

Of course, you don’t have to pay much attention to your nutrition if you burn more calories than you consume. But if you approach the issue more responsibly, the effect will exceed all expectations.

Nutrition before and after training is affected by:

1. class time;
2. type of exercise - aerobic or strength.

Most fat is burned during morning workout on an empty stomach, when glycogen reserves are at a minimum, and the energy necessary for exercise is released from the fat depot.

If it is impossible to exercise on an empty stomach due to attacks of dizziness or for some other reason, you need to have something to eat half an hour or forty minutes before training. It should be light food, for example, bread with tea, banana with coffee. People exercising during the day or evening should pay attention to the last meal.

Properly selected food should contribute to:

• reducing muscle glycogen depletion;
• reducing the level of protein breakdown;
• decrease in cortisol concentration.

The correct ratio of protein and carbohydrates allows you to achieve this.

An hour or an hour and a half before playing sports, it is recommended to consume complex carbohydrates - rice, oatmeal, pasta, which allow you to get a supply of energy for a long time. When you can’t eat a hearty meal, and your strength is almost running out, thirty minutes before class you need a source of fast carbohydrates - dried fruits or coffee and a banana, which are short term will provide strength and energy for a good and intense workout.

Fats in food consumed 60-90 minutes before exercise should be kept to a minimum. Carbohydrates and muscle-building proteins should predominate. In the morning you can drink a smoothie or milk, have a snack with an apple, banana, almonds. Caffeine, which promotes the release of fat cells, will help you cheer up. The main thing is not to overdo it with protein. Excess of it can cause drowsiness.

There are two approaches to nutrition after exercise. The first involves eating food within 30 minutes, and the second involves waiting two hours. And to understand which one is more suitable for those who want to lose weight, you need to understand the characteristics of each.

Maintaining a two-hour pause

The process of fat burning continues even after the end of the workout, ending only after a couple of hours. And if you limit yourself exclusively to water, you can say goodbye to extra pounds. This approach also has a drawback. Along with fats, muscle tissue can also be lost.

Eating food does not allow this, allowing the body to recover and not lose fat and muscle mass along with it. Preference is given to protein foods with a small amount of fat and carbohydrates, which contributes to:

• reducing cortisol;
• supplying glycogen used up during training;
• relieving fatigue and muscle tension;
• delivery of protein to restore muscle tissue.

To achieve this, you need to eat within 30-60 minutes. In this case, the number of calories should be no more than half of those expended during training. Only those people for whom muscle mass does not matter at all can give up food completely.

Eating in the first half hour

Important for those who want not only to burn fat, but also to have good developed muscles. The energy value of food is calculated in a ratio of 60 to 40. After aerobics, this is a menu consisting of 60% carbohydrates and 40% protein, and after strength training- vice versa. If both types of loads are performed in one session, preference is given to the nutrition of the second option (60% protein and 40% carbohydrates).

Prohibited products include:

Caffeine

It interferes with the absorption of protein and glycogen overload, which negatively affects the recovery of the body. Cocoa, coffee, tea, chocolate and other products containing it should be completely excluded from the diet in the first two hours after training.

Fats

Reduces the rate at which carbohydrates and proteins enter the blood. It is necessary to carefully monitor the fat content of protein foods that are included in the post-workout menu. You can’t eat fatty cottage cheese (5%), milk isolate (2.5%).

After your workout, you can drink a whey protein shake. Liquid food is well absorbed and digested. Those working out in the gym can have a snack at home. If preference is given to more glycemic foods, fish, potatoes with herbs, or chicken with rice are suitable. You can always drink the right ratio of protein and some source of carbohydrate.

An excellent option would be salmon fried in olive oil or other red sea ​​fish. The fillet is rubbed with lemon juice, basil, garlic, pepper and salt, left for a quarter of an hour, and then fried until it is browned, served with lemon wedges.

Many people are afraid to eat after going to the gym, believing that this contributes to weight gain. In fact, if you count calories, the kilograms will not come back.

Video review

Can you eat carbohydrates after a workout?

Professional athletes know everything about nutrition! What about those who are far from sports, but are eager to change themselves for the better? Your work in the gym will definitely give stunning results if you remember one thing: losing weight is only 20% dependent on physical activity and 80% on proper nutrition.

Rule 1

A strict diet and exercise are incompatible

And there are two reasons for this:

1. If you starve, you simply won’t have the energy to do a quality workout.

2. At the slightest physical activity, the body will try to get rid of muscles, since maintaining them requires a colossal amount of energy, but will refuse to part with fat.

What to do:

Accustom yourself to eat 5-6 times a day, without going beyond the calorie content of your diet.

Rule 2

You need to eat before training

The optimal meal before class is no less than 1.5-2 hours before it starts.

Before training, slow carbohydrates are required, which provide a lot of energy, increasing endurance, and some lean protein to feel full. It is important to observe the portion size: after eating, you should feel light hunger and not heaviness in your stomach.

You should not eat immediately before training, as in this case the body will take energy from food, and not from stored fat.

What to eat:

Porridge (oatmeal, buckwheat, rice);
. bread (rye, grain, with bran);
. vegetables (cabbage, cucumbers, tomatoes, radishes, lettuce);
. protein (chicken breast, lean beef and fish, egg white, low-fat cottage cheese, seafood).

Before training, slow carbohydrates are required. Photo: thinkstockphotos.com

If you train early in the morning and don’t have two hours of free time, the ideal breakfast option for you would be oatmeal with water without sugar or an apple, and green tea will help you wake up and cheer up.

Rule 3

You shouldn't eat carbohydrates after a workout.

If your goal is to lose weight, getting rid of fat, give your body the opportunity to work as hard as possible after training.

Why?

15-20 minutes after the start of exercise, glycogen reserves * in the liver run out, and the body begins to use subcutaneous fat, breaking it down and releasing energy for further training. After about 30-40 minutes, the body finally switches to burning fat. But even after training, the process of decay subcutaneous fat continues for another 2-3 hours.

If you eat an apple, banana or drink juice immediately after training, your body will happily switch to easily accessible carbohydrates, and the fat burning process will come to naught.

* Glycogen is stored carbohydrates that are used as readily available “fuel.”

Rule 4

More proteins

Intense exercise forces the body to burn not only fat, but also muscle mass, which you strengthen during exercise with such difficulty! To maintain toned muscles, immediately after training and after a couple of hours you need protein food, which is a kind of “building material” for their restoration.

What you can eat:

Skim cheese;
. chicken breast;
. lean beef;
. rabbit meat;
. egg whites;
. squid or lean fish.

Protein food is indispensable after training. Photo: thinkstockphotos.com

The protein dish can be supplemented with a salad of vegetables such as cabbage, tomatoes, cucumbers, radishes, bell peppers, broccoli, and salad mix.

If you exercise too late, never go to bed on an empty stomach. This will not only lead to muscle breakdown, but also a decrease in metabolism. For a very light snack before bed, low-fat kefir, cottage cheese or a piece of boiled meat are suitable.

Sports educational program: 3 principles

To eat or not to eat after training - each trainer has his own opinion on this matter, but it all depends on your goal.

Remember the difference and make a choice:

1. Proteins and carbohydrates are eaten after training when gaining weight and training for strength, while consuming carbohydrates stops the process of losing subcutaneous fat.

2. To break down fat and preserve muscles at the same time, you need protein food.

3. The lack of any nutrition after training leads not only to fat burning, but also to the loss of muscle mass, which means you can say goodbye to an attractive, toned silhouette.

Rule 5

Less fat

Fats slow down the absorption of proteins, and for this reason it is recommended to eat low-fat foods, and after training, avoid fat altogether.

But you can’t completely eliminate fats from your diet:

1. It is a natural “lubricant” for joints.

2. Fat helps maintain and strengthen muscles.

3. Fat takes part in the absorption of vitamins and the production of hormones.

What to do:

Avoid animal fat (fatty meat, poultry with skin, lard, butter) and spreads;
. choose foods with reduced fat content;
. consume vegetable oils and fatty fish in the morning;
. take into account calorie content when using oil even in the smallest quantities.

Rule 6

Drink plenty of water

Don't limit yourself to water. Photo: thinkstockphotos.com

If there is not enough water, the water-salt balance in the body is disrupted, which reduces metabolism and endurance during physical activity. As a result, the energy saving mode is activated, the body begins to retain water, and the weight loss process is automatically slowed down.

How much to drink?

Don't limit yourself to water - drink as much as you want and never get thirsty.

The National Athletic Trainers Association (NATA) makes the following recommendations:

1. 2-3 hours before class, drink 500-700 ml of water.

2. 10-20 minutes before class - 200-300 ml of water.

3. During training, every 10-20 minutes - 200-300 ml of water.

4. After training for 2 hours - about 700 ml of water.

Good luck in your sporting endeavors!