During a workout with sweat we lose a lot of fluids. Hence the first rule:
1. Drink plenty of water - depending on the fluid loss during training, but at least 2 liters a day.
You need to drink before your workout, sip during training and certainly after. You can trust isotonic drinks.
Well you wash out the body so that you can see the color of urine (it should be pale yellow).
You can drink just before a meal, in any case, not after!
2. Include in the diet of more protein than is generally recommended by nutritionists. How much - it depends on the training load.
Usually recommend 1 g of protein per kg body weight. This amount is increased to 4 for athletes of Womens - 1-2 g per kg of body weight per day.
Protein foods have a different value for the amino acid composition and quality of its assimilation. The closest to the human and the most complete amino acid composition is considered to be an egg white. Next, in descending order of quality protein: fish, poultry, soy protein, lean meat, low-fat cottage cheese. An excellent source of protein can be considered a sports protein shakes.
3. Carbohydrates should be strictly regulated. During the "drying" (weight loss from fat) are restricted until the complete elimination.
During a set of muscle carbohydrate intake increases.
At any time, you can eat only carbohydrates "complicated" for glycemic index - and exceptions set of fat mass, and to reduce it.
The glycemic index carbohydrates reflects the content of sugars (glucose, fructose, lactose, etc.), And accordingly their influence on absorption. Foods with a high glycemic index dramatically increase the level of insulin and glycogen levels, which has negative consequences for health and body weight. These carbohydrates are conventionally referred to as "simple".
Carbohydrates with a low glycemic index have a less dramatic, but more lasting effect on insulin levels, they are conventionally referred to as "complex." Here's how some of the products are distributed in accordance with the glycemic index:
High - bagels, cakes, carrots, bananas, baked potatoes.
Middle - rice, grapes, popcorn, beets, crackers.
Low - spaghetti, plums, apples, buckwheat.
If there are complex carbohydrates with the protein, their effect on insulin levels will not be as sharp.
4. also limit intake of fats. But provides the necessary minimum of unsaturated fatty acids to maintain the health and metabolism of the body's own fat. For this purpose, if necessary taking supplements.
Fats are vital to the body's cells and, moreover, are directly related to energy workouts.
Replace saturated animal fats useful for unsaturated fats, say, olive oil, nuts, seeds.
5. granularity. All the daily ration is distributed to 5-6 (or more) small portions.
6. Meals and sports supplements before and after exercise should be painted by the minute.
7. The basic principle of the distribution of nutrients during the day as follows: each meal comprises some protein. During the day, the ratio of carbohydrate and protein modified to decrease carbohydrate and protein increase in the evening, until only the last meal protein for 2-3 hours before bedtime.
8. Fruits always eat separately from any other food, and for 15-20 minutes before eating.
9. Vitamins, Minerals & Supplements take on an individual scheme proposed by a physician, trainer or nutritionist.
10. How to distribute meals at the training of various kinds?
- Aerobic exercise to burn fat - Abstain from food for 4-5 hours before the workout. After training, it is possible and necessary.
- Training on strength endurance to reduce the amount of muscle and fat - for 1, 5 hours before exercise to eat a small amount (about 100-150 g) of complex carbohydrates. After training, you can have no earlier than an hour, preferably protein foods.
- Training on force and \ or amount of muscle - For 1, 5 hours before exercise should eat complex carbohydrates (ok.150-200 g). After a workout, you must have an hour simple carbohydrates and protein foods.
- View All fitness blog
Fitness blog Natalia A clear
Go back to the main page
No comments:
Post a Comment