Nutrition Ecology: How to lose weight while exercising more effectively? You must follow 7 nutritional rules! You will get the maximum effect from exercising at the fitness club only when you organize your diet.
How to lose weight while playing sports? You must follow 7 nutritional rules! You will get the maximum effect from exercising at the fitness club only when you organize your diet.
Professional athletes know everything about nutrition! But what about those who are far from sports, but are eager to change themselves for the better? Your work in the gym will certainly give a stunning result if you remember one thing: losing weight is only 20% dependent on physical activity, and 80% on proper nutrition.
Rigid diet and exercise are incompatible
And there are two reasons for this:
1. If you starve, you simply will not have the strength for a quality workout.
2. At the slightest physical exertion, the body will try to get rid of the muscles, because to maintain them you need a huge amount of energy, but refuse to part with fat.
Accustom yourself to follow meals 5-6 times a day, without going beyond the calorie content of your diet.
Before training, you need to eat
The optimal meal before class - at least 1.5-2 hours before it begins.
Slow carbohydrates, which give a lot of energy, increasing endurance, and a little low-fat protein to feel full, are required before training. At the same time, it is important to observe the serving size: after eating, you should feel a slight hunger, and not heaviness in the stomach.
You can’t eat immediately before training, as in this case the body will take energy from food, and not from stored fat.
• Porridge (oatmeal, buckwheat, rice)
• Bread (rye, grain, with bran)
• Vegetables (cabbage, cucumbers, tomatoes, radishes, lettuce)
• Protein (chicken breast, low-fat beef and fish, egg white, low-fat cottage cheese, seafood)
If you exercise early in the morning, and you don’t have two hours of free time, the ideal breakfast option would be oatmeal porridge in water without sugar or an apple, and green tea will help you wake up and cheer up.
After training, you can’t eat carbohydrates
If your goal is to lose weight, getting rid of fat, give your body the opportunity to work as much as possible after training.
15-20 minutes after the start of the session, the glycogen * reserves in the liver are exhausted, and the body begins to use subcutaneous fat, splitting it and releasing energy for further training. After about 30-40 minutes, the body completely switches to fat burning. But even after training, the process of decay of subcutaneous fat continues for another 2-3 hours.
If, right after training, eat an apple, a banana or drink juice, the body will gladly switch to readily available carbohydrates, and the process of burning fat will come to naught.
* Glycogen is the accumulated carbohydrates that are used as readily available “fuels”.
Intensive exercises force the body to burn not only fat, but also muscle mass, which you strengthen in the classroom with such difficulty! To preserve the muscles that have become toned, right after training and after a couple of hours you need protein food, which is a kind of "building material" for their recovery.
What to eat:
• Skim cheese
• Chicken Breast
• Lean beef
• Rabbit meat
• Egg whites
• Squid or lean fish
A protein dish can be supplemented with a salad of vegetables such as cabbage, tomatoes, cucumbers, radishes, bell peppers, broccoli, salad mix.
If you train too late, never go to bed on an empty stomach! This will lead not only to muscle breakdown, but also to a decrease in metabolism. For a very light snack before bed, fat-free kefir, cottage cheese or a piece of boiled meat are suitable.
Sports educational program: 3 principles
Eat or not after training - each coach has his own opinion on this, but it all depends on your goal.
Remember the difference and make a choice:
1. Proteins and carbohydrates after exercise are eaten during weight gain and strength training, while the use of carbohydrates stops the process of losing subcutaneous fat.
2. To break down fat and preserve muscle at the same time - you need protein food.
3. The lack of any nutrition after training leads not only to burning fat, but also to loss of muscle mass, which means that you can say goodbye to an attractive fit silhouette.
Fats slow down the absorption of proteins, and for this reason, it is recommended to use low-fat foods, and after training to completely abandon fat.
But you can not completely exclude fats from the diet:
1. This is a natural “lubricant” for joints.
2. Fat helps maintain and strengthen muscles.
3. Fat is involved in the absorption of vitamins and the production of hormones.
Refuse animal fat (fatty meat, poultry with skin, lard, butter) and spreads.
Choose foods that are low in fat.
Eat vegetable oils and oily fish in the morning.
Take into account calories using even the smallest amount of oil.
Drink plenty of water
With insufficient water, the water-salt balance in the body is disturbed, which reduces metabolism and endurance during physical exertion. As a result, the energy saving mode is turned on, the body begins to retain water, the weight loss process is automatically inhibited.
Do not limit yourself in water - drink as much as you want and in no case do not endure thirst.
The National Association of Sports Trainers (NATA) provides these recommendations:
1. Drink 500-700 ml of water 2-3 hours before class.
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 sports endeavors! published by econet.ru
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- You need to eat fractionally, at least 5 meals a day.
- Before 16:00 should be eaten 60% of the daily diet.
- The last meal should be made protein, to give the body amino acids to recover during sleep.
- The diet should have enough fiber: bran, vegetables.
- It is preferable to cook and steam products, exclude frying and smoking.
- Eating must be done 2 hours before the start of the workout.
- If the workout is in the morning, then you must have breakfast before it with something light: a banana, smoothie, cottage cheese with berries.
- If you workout at lunch, then you need to eat protein foods, fresh vegetables or complex carbohydrates after playing sports.
- In the evening after training, you can not go to bed hungry. For dinner, there may be fish, cottage cheese, kefir, tofu.
It all depends on the goal
Since we all strive for different results, it will be logical to use different types of food, different menus, different calorie levels and different distribution of BJU during the day. While this seems complicated, but let's just sort out all of these points by purpose.
Those who want to lose weight
You will not only have to work a lot in the gym, choosing the optimal program for weight loss, but also limit yourself to your favorite dishes.
For a healthy person who previously ate regular food and did not control his diet, a menu with a total calorie content of 1400 calories is suitable, which at first will allow you to get all the necessary substances for comfortable and effective training.
It all depends on your initial average calorie content and intensity of physical activity. There is an easy way to choose the right number: 4-7 days, consider the calorie content of your diet, do not limit yourself, but do not overeat. Then calculate the average daily calorie intake. If it greatly exceeds 1400 calories per day, then start with this figure.
Drink more water. Your body will lose fat, and with it remove harmful substances. Help him, speed up the metabolism and at the same time restore the water-salt balance after training.
Speaking of the menu, we recommend preparing food for the whole day in advance, this will allow you to control its main receptions and snacks in terms of calorie content, time, and portion size.
Eat a varied diet, good nutrition should not bother, and food should cause appetite
- Breakfast: oatmeal with berries. 50–70 grams of dry cereals, 50–100 grams of any berries, water or milk.
- Second breakfast: charlotte with pear (100-150 grams) or any 2-3 fruits, except bananas.
- Lunch: pilaf with chicken (250-300 grams), a salad of fresh vegetables (150-200 grams).
- Snack: a salad of fresh vegetables (150-200 grams) or julienne with a minimum of sauce.
- Dinner: chicken cutlets (200 grams) with fresh vegetables, vegetable salad (100-150 grams), egg pancake with chicken or 200 grams of fish.
According to a study by The New England Journal of Medicine, with a decrease in calories, it does not matter how the BJU is distributed within the diet and during the day, weight loss will still occur. But if you eat foods containing a lot of carbohydrates and fats, neglecting proteins, you will not be able to quickly get in shape.
For those who model a figure
To maintain a athletic figure allows the correct ratio of fats, proteins and carbohydrates in your daily diet.
You will need more protein and the proper distribution of other nutrients your body needs throughout the day. Protein products should predominate in the diet, enter fats in the diet no more than 0.5–1 grams per kilogram of your weight. Carbohydrates are considered by the residual principle (1 gram of carbohydrates = 4 calories) to get the desired calorie content.
The average calorie content for modeling an already slender body, giving it a shape - 1800–2000 calories, depending on gender, lifestyle, age.
- Breakfast: pastries with enough carbohydrates (pancakes, pancakes, cheesecakes) and scrambled eggs with cheese or fried eggs and oatmeal pancakes.
- Second breakfast: easily digestible proteins (chicken, fish, seafood) with cereals (buckwheat, rice, barley) and herbs. Fresh salad or fruit.
- Lunch: Kiev style patties and potato muffins or burritos with yogurt sauce, turkey / chicken and vegetables.
- Snack: teriyaki chicken with udon or buckwheat with mushrooms and chicken cutlet.
- Dinner: cottage cheese pancakes with banana and nuts or cottage cheese casserole with candied fruit.
Remember that you need to monitor the amount of protein - at least 1.5–2.5 grams per kilogram of weight, but do not exceed 3 grams. Choose lean sources of protein: chicken breast, fish, cottage cheese, egg whites, and beef.
The menu of the training athlete must be sustained according to the BJU, Grow Food helps this
Those who are building up mass
You need to create a calorie surplus by increasing the carbohydrate component of the diet. The standard proportion of BJU in this case: carbohydrates - 50-60%, proteins - 20-30%, fats - 10-20%, but it can be different, as it depends on individual characteristics, so it’s better to consult with a specialist and trainer, to optimally correlate diet and intensity of training. The total calorie intake of 2500 calories.
Those who work for the mass should choose complex carbohydrates, try to remove fast food, pastries and other conditionally harmful products from the diet.
- Breakfast: oatmeal pancakes with apple and egg sandwich with cheese or pancakes with sesame seeds and rice porridge with berries.
- Second breakfast: wok with chicken or burrito with caesar dressing.
- Lunch: udon or soba noodles and chicken in teriyaki sauce or chicken pancakes and mashed potatoes with sauce.
- Snack: lazy dumplings or cottage cheese casserole with fruit.
- Dinner: cottage cheese pancakes with bananas and nuts or beef and chicken meatballs with perlotto.
- Before going to bed, it is better to drink a berry drink, fruit drink to replenish the water-salt balance.
The recommendations presented will help you navigate the variety of PP rations and tell you how to make a menu. If you study in the gym, you will want to eat delicious food, including to reward yourself for your efforts, and Grow Food delivery will help you to make it not only tasty, but also healthy.
Our menus have burritos, burgers, pancakes, casseroles, even desserts. And you do not have to calculate calorie on your own, we have already done this for you.
Proper nutrition should be not only healthy, but also tasty. There are also desserts on the Grow Food menu that you can reward yourself without harming your figure.
How to combine training and diet
Many people think that combining diet and exercise is incredibly difficult. Why? The body does not have time to adapt to a restrictive diet, so there is new stress. It's no secret that overweight people often "seize" problems. And you have to choose between a diet to the bitter end, and a training regimen. And, by the way, this problem can be solved more efficiently. The main thing is to know rules for combining diets and fitness training.
Diet and workout in the gym
If you train in the gym to lose weight or keep fit, it is extremely important for your body to get complete protein. It is found only in products of animal origin - meat, eggs, dairy products. If you do not "get" protein, your appetite will be increased in any case.
Strength training requires a large amount of energy to recover, so reducing the calorie intake below 1,500 kcal does not make sense.
So, for regulars simulators are not suitable:
chocolate, candy, sugar, fruit, berry, honey diets,
diet with Bonn soup, Borodina diet (cucumber), carrot, beetroot, vegetable diets,
very low-calorie diets, such as the Valley kefir diet, and the Margarita Koroleva diet,
vegetarian unbalanced diets.
Ideal for you:
New York Diet, Harkomb Diet, GI Diet, Montignac Nutrition, Sixty Minus System,
sports diet for weight loss, protein-carbohydrate alternation.
Diet and aerobics, running, cardiovascular equipment
The main problem for everyone involved in aerobics is the insufficient restoration of the cartilage tissue of the joints, and significant fatigue of the muscles with uniform movements.
You should avoid diets that are poor in trace elements and vitamins. Of particular importance to lovers of aerobics are elements such as calcium, magnesium, iodine. These substances are found in seafood, cottage cheese, milk.
But the abundance of fruits, despite their usefulness, does not always play "in the same team" with aerobics. You should eat exclusively fresh unsweetened fruits, and try not to eat them two hours before your workout. If you snack on fruits and berries before class, you will get the exact opposite effect of losing weight. During training, your body will consume glucose of just eaten fruit, and not burn body fat. Well, the combination of “carbohydrate shock” and active load provokes an increase in appetite after training. So it’s almost impossible to withstand the laid two hours of rest from food.
For lovers of aerobics are not suitable:
All “sweet” and fruit diets, including watermelon, berry, apple diets,
Poor cereal diets - buckwheat, millet, oat diet,
Extreme diets like spring, model and kefir. A scanty amount of calories plus increased physical activity is equal to a breakdown from the diet.
Ideal for you:
Vegetarian Dairy Diet, GI Diet, Diet Minus Sixty,
Curd-vegetable, curd-fruit diets (do not eat fruits before aerobics),
"Sea" diet, fish diet.
Whatever diet you follow, follow the two golden rules of nutrition:
Before aerobics - protein food or nothing two hours before a workout, after training for an hour or two refrain from eating,
Before power, in 2 hours, a portion of porridge or bread, if not in time - in an hour, fruit or dried fruit, after, within half an hour - low-fat protein food (cottage cheese, fish, chicken breasts, protein powder with a low content of carbohydrates).
Choose delicious diets and interesting workouts, and your life will sparkle with bright colors!