Fitness food for effective workouts

It seems to be go-go in the gym, sweat out there, then three o'clock do not eat, then eat dinner cabbage leaf and glass of water ... But do not grow thin in any place! Where is the mistake? And that is, doing fitness?

Perhaps a sharp restriction fitness nutrition from the beginning of training in the gym - the main mistake beginners. Because in this case, the body immediately include "storage mode", in which "bins homeland" will be retained even the most innocuous and low-calorie foods, and all the tissues and organs will suffer from nutritional deficiency.

So remember a few simple rules:

1. Whatever you say is deducted on the Internet newfangled diet, you need   carbohydrates . Moreover, and "complex" and "simple" like sugar. How many? If you are over 20 or 50 years and menbshe your weight - from 65 to 90 kg, the daily you should eat at least 250 g complex carbohydrates   (pasta, potatoes, corn bread, cereals, porridge) and not more than 10 grams of simple - it is a regular candy. Separately, it must be said about the fruits and berries, which are also rich in carbohydrates: they should not be taken into account in the calculation carbohydrates If you eat them to 14-00 days. And later - just not recommended.
2. Fats . The daily rate of oil - a tablespoon of butter - one coffee. This includes all of the oil, which you will fill salads on what will fry meat and fish ... Just give up fat It can not be: this can lead to problems in the reproductive system.
3. Proteins . Doctors believe that a grown man can not safely absorb more than 80-100 g of pure squirrel per day. For the record - 100 grams of beef contains 28 to 40 grams of protein, about the same as in marine fish and eggs. Those who are engaged in fitness, exceed the rate of protein intake can not: there is a risk to earn unsightly lumpy muscles, where it is not necessary.

How should look like a daily ration   fitness nutrition female per day effective workout ? It depends on training, of course, but we take the average scheme: 20 minutes cardio, 40 minutes of exercise equipment, and a 20-minute pool. Let's say that you go to engage in 19 hours, after work. Then build the menu so. In the morning, at breakfast, eat a good portion of oatmeal (or cereal with berries). Day lunch vegetable soup, a piece of boiled fish or chicken and vegetable salad or stew. An hour before the workout you can drink a cup of yogurt 1% fat. At the time of the exercise and within an hour she did not eat or drink, except water. Late at night when you get home, grab a snack 50-gram piece of cheese, a cup of herbal tea without sugar or 100 g fat unsweetened yogurt. It is important that after the evening workout your body has not received any carbohydrates.

Exercising early in the morning, do without a hearty breakfast: just a pair of grain loaves with berry sauce and a cup of coffee (you can with milk or cream). After a workout before dinner try not to eat anything - no fruit or salads. At lunch Minimize the amount of all carbohydrates, but in order to get the necessary nutrients, organize early dinner (no later than 18 - 19 hours) consisting of slozhnouglevodnogo product (such as brown rice or a dish of buckwheat pasta) and unsweetened hot drink.

In those days when you do not exercise, stick to conventional dietichekih recommendations and not to load in the evenings. The first results fitness nutrition   and you will see after 10 - 12 days of the schedule.

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Pischeblog Yulia Goncharova

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