Nutrition is an important factor in achieving the desired result of owning a dream figure. If you play sports, you should know that only a balanced diet will help you achieve your goal and maintain the necessary weight at the optimal level for you. Unfortunately, not everyone knows where to start the correction of nutrition during training. We will analyze in the blog about workout how to eat properly during classes in the gym.
Calorie content is one of the main indicators
When compiling a diet, first of all, you need to find out your optimal daily calorie intake. Then you can already adjust this figure depending on the goal: for weight loss you need to reduce calories, and for weight gain, on the contrary, increase. However, the calories calculated by you are not absolutely accurate, since the metabolism depends on many factors, for example, on the type of physique, gender. So, for women and for men, the optimal amount of calories can be completely different. Therefore, pay attention to how your body behaves with one or another calorie content.
Balance is the basis of nutrition
In addition to calorie content, an important success factor is a balanced diet by macronutrients. These include proteins, carbohydrates and fats. The role of each of them is invaluable to the human body, so you should not exclude any macronutrient from the diet, as this can lead to certain disorders.
Carbohydrates are energy providers. They provide her with all the processes taking place in the body. It is carbohydrates that give strength when doing sports.
Important! Fiber is a type of carbohydrate (the so-called dietary fiber), it is essential for the body, so include it daily in your diet.
Proteins — this is the main «building» component for all cells and tissues, and especially for muscles. Their sufficient use allows the muscles to recover better and increase in size if you train them correctly.
Fats are a healthy macronutrient, which many call the main source of trouble for all losing weight. This is not true. Fats are both harmful and beneficial. Healthy fats are very important for all processes in the body. One of the properties is to provide a feeling of satiety for a long time.
The correct ratio of nutrients is also important, which is determined by the purpose of your exercises in the gym. In order to lose weight, you need to reduce the amount of carbohydrates and increase protein intake. The following ratio is considered balanced on a diet: about 2-2.5 g of carbohydrates, 1.5-2 g of protein and 1 g of fat per 1 kilogram of body weight.
Micronutrients — indispensable helpers
Micronutrients are often underestimated when compiling the right diet, but they are an integral part, as they contribute to maintaining health, especially during intensive training.
These substances include vitamins, minerals, antioxidants and others. They are found in many foods: fruits, berries, vegetables, whole grains, legumes, dairy and meat products.
Remember! Heat treatment significantly reduces the content of micronutrients in food, so try to eat it fresh or baked.
Nutrition before and after training
If you want to lose weight, gain weight or maintain your weight, then pay special attention to nutrition before and after classes.
With weight loss, eating before exercise is 2 hours. It should include complex carbohydrates (brown rice, buckwheat, oatmeal and others), protein (chicken or thigh, fish, seafood, egg whites) and fiber (vegetables). Fats in this meal should be limited or removed. After training, the food should be as light as possible — a protein shake or a bar, egg white with a slice of whole grain bread. After 1.5-2 hours you can already eat fully.
For weight gain, the rule of nutrition before exercise is the same as for weight loss, but in a different ratio of macronutrients and calories. After training, you can add fruit to protein products, for example, mix protein with banana. If the feeling of hunger is strong, then you can make a full meal, but in a smaller portion.
What foods should not be eaten?
Nutrition during sports should be as balanced and varied as possible, otherwise dietary failures may occur. But this does not mean that you can eat everything. Products that are better to limit:
- Sweet drinks — sparkling water, juices (especially store ones), tea and coffee with sugar or syrup.
- Baking — rolls, cakes, bread (replace with bread rolls, slices, whole-grain yeast-free bread).
- Sweets and pastries — sweets, chocolate, cookies, waffles and others.
- Food fried in large quantities with vegetable oil.
- Smoked and pickled.
- Such meat products as sausages, sausages, sausages and others.
If your goal is to lose weight, then the following menu for one day is suitable for you:
- Before breakfast: a tablespoon of linseed oil and a glass of warm water.
- Breakfast: oatmeal in milk (preferably oatmeal, almond or soybean), 1 whole egg and 2 protein, a small handful of walnuts, fruit (for example, a green apple or kiwi).
- Lunch (before training): steamed buckwheat, grilled chicken, vegetable salad.
- Snack after workout: protein bar.
- Dinner: boiled pollock, a slice of whole grain bread, vegetable salad with avocado, seasoned with olive oil.
- Late dinner: 2 egg whites with vegetables.
Remember that the diet you should make up the calories you need and the ratio of nutrients, so calculate the portion sizes yourself.
Thus, nutrition is an essential component during sports. It will help to achieve your goals, find your perfect figure and maintain health. This is especially important for girls, as an improper diet, lack of proper fats, and a decrease in carbohydrates to almost zero will lead to serious problems. Therefore, learn the basics of nutrition, exclude food junk and play sports!