Food and sports? What do you need to know? Proper nutrition during exercise.

The diet during physical exertion and hard work depends on the goals and gender of the athlete - you can gain or lose weight. helps achieve both of these goals. Proper nutrition makes it easier to transfer loads, quickly achieve the desired result.

The formation of a healthy person depends on his principles of food consumption and physical activity. The science of nutrition is consistent with the laws of nature, which no one can break. Therefore, with regular sports, it is necessary to choose the right composition of food. Proper nutrition helps to gain muscle mass and burn fat, while remaining in good physical shape.

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How many calories came, so much is needed and spent. This is the first law of proper nutrition. If you eat a lot, you will get fat. If you spend more than you consumed, you will lose weight, and there is a shortage of essential substances.

To avoid extremes, you need to know the rules of nutrition during heavy physical exertion in gym or at work.

The second law of proper nutrition provides for the correspondence of the chemical composition of food to the physiological needs for food and biologically active compounds. A person must receive 150 chemical compounds from food.

Manufacturers and sellers sports nutrition describe many advantages, it really has them:

• Serves as a source of nutrients, vitamins and trace elements;
• Consumption increases energy during exercise;
• Metabolism increases significantly;
• Use reduces appetite;
• Helps to increase muscle at a high rate.

Academician of the Russian Academy of Sciences, scientific director of the Institute of Nutrition Viktor Tutelyan believes that half of our health is the food we eat. Thanks to the need for food, the need for food objectively decreased by 1500 kcal, and the necessary 150 elements remained. With normal food, there is a deficiency of these elements, a person becomes ill with chronic diseases.

The most effective and easiest way to replenish the body with microelements is the consumption of dietary supplements, that is, sports nutrition cocktails.

But there are effective principles of natural healing developed by the academician of medicine G. Shatalova, who saved many incurable patients in practice. These principles contain not so many rules:

• Food should be only natural and be subjected to minimal processing,
• Go in for sports, hardening, more is in the sun;
• Avoid nervous overload and disorders, engage in auto-training.

According to the academician, not a single artificial molecule can be assimilated for the benefit of the body. The choice of food composition remains with us - it is only our health.

• Conclusions: you need to have breakfast with cereals, dine with meat and vegetables, and have dinner with cottage cheese.

Sample menu for the day

• Breakfast: 150 gr with 2 tsp berries or fruits, 1 tsp. honey;
• Snack: 10 nuts;
• Lunch: 150 g of buckwheat porridge with 150 g of vegetables, 1 tsp. vegetable oil, 1 egg;
• Snack: 100 gr 1% cottage cheese or sports cocktail;
• Dinner: 150 grams of boiled meat or chickpeas, 1 tbsp. kefir.

It is necessary to have dinner before 18 o'clock, since after this time the pancreas is physiologically switched off, it should be at rest, not producing secrets for digesting food. There are no recipes as such, since all products are prepared as simply as possible - steamed and without spices.

What to eat for weight loss

When choosing food for weight loss, main principle- Consume less than spend. With such a scheme, there is a danger of earning chronic diseases due to the constant lack of necessary elements. Vitamins, dietary supplements and sports nutrition come to the rescue.

Sports nutrition for weight loss involves taking fat-burning mixtures, protein.

After an evening workout, you can not eat carbohydrate foods. In the classroom, exercises are selected for, that is, accumulated carbohydrates. And to stop this process by consuming carbohydrates in food is to waste time.

Exercises, duration, number of repetitions are selected by the trainer, drawing up a weight loss program with you. These should be aerobic endurance exercises - cycling, running, swimming. In exercises with weight, light weight with a high number of repetitions should be used.

For weight loss, keeping in mind the calories in the products and in the expenditure of energy is mandatory; a balance must be struck daily.

List of products, menus and recipes

The list is no different from the list for building mass. It must be remembered that the physiological rate of carbohydrate intake for men and women is the same - 260-290 g / day. Women consume 12% less protein - 60-90 g / day. Fats are consumed less by 17% - 60-100 g / day.

Sample menu for the day

• Breakfast: muesli with yogurt, natural coffee or green tea;
• Snack: an apple, a glass of kefir;
• Lunch: , vinaigrette, compote;
• Snack: ;
• Dinner: boiled fish with cucumber, tea with honey.

Overdose of physical activity

Signs of vigorous physical activity are deep breathing and increased sweating. Extreme exercise activity is more than 4 hours of vigorous daily exercise. Olympians and special forces soldiers go through such a training program. If a person suddenly decides to independently switch to the training mode of elite combat troops, then the result will be sad.

The overdose regime adversely affects the work of the heart, poisoning occurs, arrhythmia begins. And then it’s not up to the exercise, to stay alive.

An overdose damages not only the heart, but also internal organs: joints, spine. The desire to exercise beyond strength leads to the fact that the resulting breakdown products of carbohydrates (acetone, lactic acid) block fat burning and then the process of losing weight is inhibited for a long time.

The standard duration of classes is 45 minutes, including warm-up and cool-down. You need to train every other day so that the body has time to recover from the load and the level of physical fitness does not fall. The simplest control of the state is the feeling of pleasure after playing sports. In a normal mode of physical activity, there should be no other sensations.

Going in for sports at the present time has become a fashionable phenomenon. But in order to do it right and with benefit, so many people ask one important question: how long after physical activity should I refrain from eating? There have been many different studies on this topic. But on question asked you can answer yourself. It is only important to understand what physical activity is and how it affects the body.

People who go to the gym do it to keep their muscles toned. Some people want to build muscle mass. And there are those who, with the help of physical activity, try to deprive themselves of excessive weight. After all, physical activity is precisely the period when there is an increased activity of the entire muscular apparatus of a person. And it's no secret to anyone that without the active work of the entire muscle mass, calories in the body will not be burned.

During intense training, the muscles wear out a lot. In this case, the body consumes certain resources. In order to replenish the supply of nutrients as soon as possible, a person needs additional protein. That is why such a thing as a “protein window” arose. The principle of the "protein window" is as follows: within 30 minutes after the completion of sports, the body is able to very quickly absorb nutrients, especially protein. This protein is necessary to maintain muscle mass at the proper level. Otherwise, the muscles will actually absorb themselves in search of substances to compensate for the expended energy. And instead of building muscle mass, you can lose it, and very quickly.

Dairy products are ideal for replenishing protein fuel. Milk and cottage cheese belong to a group of products that can be absorbed very quickly in the body. You can also use special protein shakes. This practice has long been used by professional athletes around the world. Recently, amateurs have also resorted to such methods. The range of the modern market offers a huge selection of all kinds of protein mixtures. It is only important to get acquainted with their composition and principle of action, after which you can choose something suitable for yourself.

The protein window principle works flawlessly, which has been proven by many scientists and nutritionists. Therefore, the answer to the question asked will be unequivocal: the body needs nutrition within 30 minutes after the completed workout. It is only important to remember that it should be protein food, and not a sausage sandwich or soup.

A special role is played by human nutrition during active physical activity, in particular when playing sports. With active physical exertion, the human body needs an increased amount of nutrients to make up for energy and plastic costs.

Nutrition should be formed according to an individual program for each person. The regularity, time and intensity of training, nutrition, fluid balance in the body - these are the main points that you need to decide on before starting training.

Intense physical activity is accompanied by an increased need for protein. Proteins - construction material for muscles. High level protein nutrition has a positive effect on overall performance, increasing it, as well as reducing fatigue and the most rapid recovery of strength and performance. The recommended amount of protein in an athlete's diet should be at least 2 g-2.5 g per 1 kg of weight.

The risk of fatty infiltration of the liver in athletes during prolonged and intense exercise makes it necessary to attach particular importance to the intake of lipotropic substances in the diet, which are contained in animal proteins, such as: eggs, cottage cheese and other dairy products, liver, veal , low-fat lamb, rabbit meat, poultry, fish (cod, pike perch, etc.).

But this does not mean at all that the amount of protein should cover the amount of carbohydrates in the diet. Whatever sport you do, the amount of carbohydrates should be at least 2 times the amount of proteins.

Carbohydrates are the main source of energy for the body. When we do not have enough carbohydrates, the body simply does not have the strength to deliver the building material to the cells. Therefore, carbohydrates should never be neglected.

It should be remembered that carbohydrates are digested at different rates: simple carbohydrates (fruits, juices, jam, honey) give up their energy faster. They raise blood sugar levels faster (high glycemic index). It is better to use them before class.

Immediately after exercise, it is wise to choose foods with an average glycemic index (grapes, orange, oatmeal cookies, pasta).

Foods with a low glycemic index should be consumed even later. These include: milk, yogurt, apples, plums, legumes.

The same goes for fats. Fats are the second most important source of energy after carbohydrates. Therefore, a small amount of fat in the diet of a physically active person should always be present. We give preference to polyunsaturated fatty acids contained in nuts, fish, and vegetable oils.

Particular attention should be paid to the time of eating, and the beginning of classes. With high physical exertion, it is recommended to eat at least 4 times a day. The intervals between meals should not exceed 5 hours. Directly before sports work, eating should not be done. During the competition, meals must be taken 3.5 hours before the start of the competition. Strenuous training on an empty stomach is not allowed. You can eat no earlier than 15-20 minutes after the end of the workout. The daily calorie content of the diet is distributed according to meals in the following ratios: breakfast - 30-35%, lunch - 35-40%, afternoon snack - 5%, dinner - 25-30% - in morning hours training and in the evening hours of training: breakfast-35-40%, lunch-30-35%, afternoon tea-5%, dinner-25-30%.

On class days, lunch and breakfast should be high in calories, but at the same time, the amount of food should not be large. Be sure to take snacks, the body must replenish the calories, vitamins and minerals spent.

It is also important to monitor fluid intake. With an intensive loss of 1% of water by the body, thirst appears, 3% - endurance decreases, 5% - apathy appears. With a heavy load, the body loses up to 2 liters per hour at a temperature of 25 degrees. Assimilation of water is possible no more than 1 liter per hour. Therefore, with heavy physical exertion, drink half a liter of liquid in advance. Do not drink sugary drinks, because. they cause thirst, you can - a solution of honey.

Drink in small portions and often, and start drinking even when you are not thirsty. With prolonged exercise, more than 45 minutes, it is recommended to drink carbohydrate-mineral drinks that contain honey, lemon juice, minerals and vitamins.

In the process of intense muscular activity, free acids accumulate in the body, changing the normal reaction of body tissues towards acidity (acidotic shifts), which reduces the endurance and stability of the body during heavy physical exertion. It is possible to prevent the development of acidotic shifts by including foods rich in alkaline components in the athlete's diet: milk, vegetables and fruits.

Going in for sports is accompanied by an increased need for mineral substances: phosphorus (the need is increased by 1.5-2 times), magnesium, calcium, potassium, iron, sodium chloride. All products of animal origin are a source of phosphorus: meat, cottage cheese, eggs, etc. Phosphorus of plant products is poorly absorbed.

Proper nutrition during training is a source of calories and valuable nutrients that are required for the full functioning of the body. In addition, a well-designed diet allows you to withstand everyday physical activity.

Nutrition during training

Many seek to lose weight, using various methods for this. Some are on diets, someone is actively involved in sports, but it is worth remembering that only the complex will help to achieve good results and make the figure more slender.

Proper nutrition during training and optimal physical activity will help to achieve excellent results quickly enough. It is important that you take in as many calories as you need to lead an active lifestyle, because if the diet is not properly selected, then physical activity will bring little results.

Professional athletes often turn to nutritionists to develop their own nutrition system. Depending on what kind of sport a person is engaged in, an individual menu of proper nutrition during training is compiled. In addition, it is advisable to consult with your doctor so as not to harm your body. When playing sports, it is important to adhere to some rules, namely:

• not to starve;
• do not eat too fast;
• eat when you want.

Free time should be distributed in such a way that it is enough for normal physical activity, as well as for rest. You need to eat a lot of protein in a few hours for a workout. If there is no time to eat normally, then about half an hour you need to have a snack with fresh fruit. After active training, it is desirable to consume foods rich in carbohydrates, but only those that are digested for a long time. Since otherwise, the volume of fat mass will increase.

Diet during exercise

Proper nutrition during training implies fragmentation. This is the most basic way to quickly get rid of body fat, build muscle and bring your shape back to normal. Breakfast should be complete and well organized. This will allow not only to actively engage in sports, but also not to overeat at lunch. If a person is not used to having a hearty breakfast, then in order to normalize the diet, you need to skip a few dinners. Morning jogging, contrast showers and gymnastics will help increase your appetite.

Proper nutrition during training is not limited to the consumption of vegetables and the rejection of flour, you must know what foods are allowed and how to eat them correctly. In the morning, first of all, you need to drink a glass of water, then do exercises and take a shower. Then have breakfast, while it is worth remembering that you can not drink tea with food. It is important to drink plenty of water throughout the day.

Half an hour before training, you need to eat something nutritious with a high protein content. However, you can not eat up, because otherwise the training will be ineffective. After class, it is better to limit yourself to a light salad or dairy products.

Do not forget about snacks, because for fast weight loss it is very important to keep good speed metabolism, so every 3-4 hours you need to eat something.

What should be breakfast

Proper nutrition during training for weight loss implies that the diet must be balanced. Breakfast is considered the most important meal of the day. Food should be rich in protein and fiber, as this allows you to get enough, calm the feeling of hunger for a long time, and also get the required boost of energy.

It is best to consume oatmeal, bran or natural whole grain products rich in healthy fiber for breakfast. You can add a little milk, crushed nuts or yogurt to the finished porridge. When making toast, it is best to use whole grain bread. You can put it on toast boiled egg, chicken or nut butter. In addition, a variety of vegetables can be eaten for breakfast.

Snacks before and after workout

Proper nutrition before and after training implies the presence of light snacks. It is very important to maintain a balance of carbohydrates and proteins. In the daily diet, there must be a light meal that combines proteins and carbohydrates in order to recharge with energy for the whole day. Perfect for a snack:

• fruit;
• vegetables;
• berries;
• nuts.

These products can be taken with you to training. good option bananas will be a snack, as they are rich in magnesium and potassium, which are simply necessary for the body, especially during intense exercise. The natural sugars found in bananas will help replenish energy reserves, which is simply necessary for a full-fledged workout.

Berries and fruits are quickly absorbed by the body, provide the body with the required energy, and normalize the fluid balance. You can eat them with yogurt for additional protein.

Nuts are a source of healthy fats, as well as various kinds of nutrients. They give a powerful boost of energy, which will be enough for training of any level of difficulty. Nuts can be mixed with a serving of fruits or berries for carbohydrates. However, it is worth remembering that certain types of nuts contain a lot of fat, so it is better not to eat them before training.

Lunch Features

Among all other meals, lunch should be quite dense and nutritious. The menu can include soup, pasta or porridge, chicken or fish. To achieve a good result, portions should be small. It is advisable to drink a glass of water half an hour before eating, as this will somewhat dull your appetite.

You need to eat slowly, chewing food thoroughly, as this will help you eat much less, but at the same time get enough. Proper nutrition and a training program should be selected individually, depending on the desired result. To lose weight, you need to consume more vegetables, cereals, and to build muscle mass, the emphasis should be on protein foods.

Dinner features

Proper nutrition during training in the gym implies a well-organized dinner. In the evening, you can’t overload your stomach too much, so it’s best if dinner is light. In this case, baked fish with fresh or steamed vegetables is ideal. After dinner, you can drink a cup of green tea.

Before going to bed, you need to drink kefir or natural yogurt, as it will help digest food much faster. In addition, it is important that the body receives enough vitamins and minerals. There are many of them in vegetables and fruits, so these foods should be present in sufficient quantities in the daily diet.

How many calories to consume per day

If you need to lose weight and tone your muscles, then when doing exercises in the gym, it is important to consider the number of calories consumed with food. However, you should not reduce the number of calories too much, as exercising requires energy. If you follow the diet, you should not experience symptoms such as:

• dizziness;
• severe fatigue;
• painful look.

All these signs indicate that a person is not getting the required number of calories. For women and girls who want to lose weight safely, the number of calories should be at least 1200-1500 per day. For men, 1500-1800 is considered the norm. It is this number of calories that will most safely get rid of for health. excess weight.

Squirrels

Proper nutrition during training implies that it is imperative to include protein in all meals and snacks. Protein is required by the body to support repair and growth processes. It promotes muscle building and fiber repair so you can enjoy the full benefits of your workouts.

The protein can become additional source energy, especially if the body does not have enough carbohydrates. It is found in foods such as:

• bird;
• red meat;
• a fish;
• beans and lentils;
• milk products;
• eggs.

It's best to choose lean protein sources that are very low in saturated fat, and limit your intake of processed foods.

Fats

Proper nutrition for training for men and women implies the intake of fats in the body, but you need to choose them very wisely, taking into account all the available recommendations. Unsaturated fats help to cope with ongoing inflammation in the body, and also provide it with calories. Whatever the training, it is important that the body receives the required amount of fat, as this is a fairly important source of energy.

Healthy unsaturated fats are found in foods such as:

• seeds;
• nuts;
• olives;
• avocado;
• butter.

Carbohydrates

Many women for weight loss try to choose the toughest diet for themselves, but this is very dangerous for health. Proper nutrition during training for girls will help to lose extra pounds much faster and at the same time not harm the body.

Carbohydrates must be present in the daily diet, since they are considered the main source of energy for the body. However, it is very important to choose the right type of carbohydrates. Eat only the complex carbohydrates found in fresh vegetables, fruits, whole grains, and legumes.

Whole grains are much longer digested by the body and give a feeling of satiety, as well as a boost of energy for the whole day. In addition, they help stabilize blood sugar levels. Such products still provide the body with all the required vitamins and minerals.

Why is it important to drink plenty of water

It is necessary not only to select the right nutrition for training in the gym, but also to observe the drinking regimen. It is important to consume enough water, as dehydration can not only worsen the results of training, but also be harmful to health. Water can be drunk before or after training. If there is a strong feeling of thirst during sports, then you also need to drink.

Water helps the body to fill the lack of energy, improves the functioning of the digestive tract, cardiovascular system. In addition, a sufficient amount of fluid helps the skin look much younger and cleanse the body of accumulated toxins.

A person needs to consume about 2-3 liters of water daily. However, it should be borne in mind that you can not drink water 20 minutes before eating and an hour after eating.

During training, be sure to eat at least 5-6 times a day, in small portions. You need to eat about every 3 hours. During the day, there should be 3 full meals and the same number of snacks. A serving should be about the size of the palm of your hand.

When eating food, you must definitely set the table, otherwise there is a high probability of overeating. It is important to consume a minimum amount of salt or completely eliminate it from the diet.

List of useful and prohibited foods

Proper nutrition during training implies the consumption of only certain foods. If you need to build muscle or lose weight qualitatively, then in the daily diet must be present:

• buckwheat;
• boiled chicken breast;
• oat flakes;
• cottage cheese, kefir, low-fat milk, yogurt;
• a fish;
• vegetables, herbs, fruits;
• nuts, seeds, dried fruits.

Exists whole line prohibited foods that harm the body, and also provoke the appearance of excess weight. Among the junk food, the consumption of which should be reduced (or better eliminated), the following should be highlighted:

• confectionery, sugar;
• sweet pastries;
• smoked meats, fast food, various canned food;
• products with harmful additives;
• sweet carbonated drinks.

Those who love sweets very much and cannot refuse them can consume foods that do not contain fat in their composition. These delicacies include marshmallow, marmalade, marshmallows.

Today, there are many different nutritional methods for athletes with different levels of physical activity, compiled by scientists. All major types

sports can be divided into the following five categories:

• performances in competitions;
• with prolonged physical activity;
• with constant, voluminous physical activity;

However, despite the existence of various methods of rational nutrition for

athletes, they also have several general rules and recommendations for proper nutrition during exercise.

Diet for girls and men from Sergey Yugay

Everyone involved in sports is well aware that only physical activity in order to have a beautiful and toned figure is not enough. Be sure to adhere to proper nutrition when playing sports. In this article, we will tell you about the nutritional features for women and men who are actively engaged in the gym in order to look fit and attractive.

The basic rules of nutrition for weight loss and exercise

Healthy nutrition is the key to success in life, not only when a person is intensely involved in sports. Nutritionists advise everyone to eat right in order to feel good and at the same time have a slim figure.

Sports activities and healthy eating These are concepts that cannot exist separately from each other. And there are several main reasons for this:

1. If you adhere to the canons of proper nutrition, you can significantly reduce the risk of injuries and other health problems.
2. If only used healthy food, then the heart will work better, and the vessels will be cleaner, because harmful cholesterol will not settle in them.
3. The skin with proper nutrition and fitness looks much better, cleaner, more attractive, younger.
4. If you eat right and at the same time do fitness, then a person will feel cheerful and energetic all day long.
5. By eating right and exercising, you can maintain your ideal weight throughout life.
6. Muscles become strong and resilient.
7. Accelerates metabolism.

Now we list a few basic nutrition rules that should be followed by both women and men who play sports:

• Consume as many calories as you can definitely burn during your workout. Here you need to maintain a balance in order to build beautiful muscle mass. If this rule is neglected, then the body will take away the internal reserves of the body, which in turn will be depleted.

• Make sure that your diet contains natural protein, which is found in chicken, turkey, seafood, eggs and cottage cheese.
• Be sure to saturate your diet with complex carbohydrates, which will help the protein to be better absorbed. These should be cereals, durum pasta, wholemeal bread, as well as fresh vegetables with fruits.
• Reduce your fat intake. Replace animal fats with vegetable fats. They should make up 15% of your daily diet so that you can feel normal and live fully.
• Eat at least 6 times a day. It is very important to eat food 2 hours before you go to training, and 1 hour after your workout is over.
• Drink enough clean water during the day. The minimum amount of water should be 1.5-2 liters. You need to drink in small sips even during training, so that dehydration does not occur, which is dangerous to health.

The female body is arranged in such a way that metabolic processes in it occur 20% slower than in men. It is from this fact that every girl should build on when she makes up food for herself both before and after playing sports.

We list a few key features:

1. The girl needs to eat 5 times a day. And in no case is it unacceptable to skip breakfast. If you feel hungry during the day, then you need to increase the number of meals.
2. You should always eat at the same time so that the body gets used to the individual diet.
3. You can have dinner 2 hours before bedtime, the main thing is that dinner is light. Give preference to vegetables and cereals. Protein for women at night is not useful, it is best to exclude meat dishes.
4. The maximum number of calories that a girl involved in sports should consume per day should be 2000.
5. In no case should you consume sugary foods and alcoholic beverages, because all this will not allow the muscles to recover from the load during training.
6. Potatoes and pasta, which men can afford to use as a side dish, should definitely be replaced with vegetables. Moreover, these vegetables should be either baked, or boiled, or steamed.
7. Skip the extra supplements often offered by sports nutrition manufacturers. They will only harm your health, although you can achieve results much earlier. But do not sacrifice your health for the sake of dubious beauty.