The rules of nutrition for fitness
In recent years, the number of people leading a healthy lifestyle has been growing steadily. To achieve your goals, performing various kinds of exercises is not enough. This can be confirmed by any fitness instructor. Even the most beginner. The key to improving the physical shape and condition of organisms in general is proper nutrition. The rules of nutrition during fitness will be discussed in this article.
An important rule for any physical activity is proper fluid intake. We already wrote about how to drink water correctly. Dehydration leads to a slowdown in metabolism, respectively, burning calories does not happen as fast as we would like.
Nutrition before training.
A few hours before the start of the workout, meals from proteins, fats and carbohydrates, but not exceeding 400 kcal, should be included in the diet. Boiled breast with vegetables, egg dishes (omelets, scrambled eggs with cheese or tomato), chicken soup, as well as salad with olive oil are perfect for this.
It is necessary to exclude those foods that contain a lot of fiber and dietary fiber (cabbage, legumes). In order to digest them, you need a lot of enzymes, otherwise fiber and dietary fiber will stagnate in the digestive tract, this will lead to irritation of the mucous membrane and the walls of organs. In this case, not only a lot of gases are formed, but also inflammatory processes begin to develop.
It is recommended to combine protein and carbohydrate foods. A moderate amount of carbohydrates should enter the body at the same time with products containing proteins – this is argued by the fact that with a balanced diet, the process of absorption is much faster and better. Most people involved in sports are aware of the need to consume carbohydrates as an energy source for physical activity.
The need for carbohydrates depends on the level of activity. This is the main source of energy during exercise, as they give glucose, which is used by the body to replenish energy losses. These reserves, by virtue of their easy accessibility, serve as the main source of energy for working muscles. However, muscle glycogen stores are limited. The result of a lack of “fuel” is fatigue, a decrease in the effectiveness of classes, and in the future – weakening of the immune system and an increased risk of disease. Therefore, an important dietary rule in fitness classes is to compare the training schedule and the carbohydrate intake plan. The required number of them depends on the frequency, duration and intensity of classes.
About 30 minutes before your workout, the menu should be very light. A carbohydrate appetizer, such as muesli, a little salty cracker, may be perfect for this. With this diet, an energy boost for fitness is guaranteed.
The rules of nutrition for fitness
Nutrition after training.
Immediately after training, within 15-30 minutes, a “carbohydrate window” is opened in the human body. This concept is usually called a certain period of time immediately after exercise. During exercise, hormones are released in the body that change metabolism so that sports activities do not cause excessive damage to human well-being and body structure. These hormones contribute to the restructuring of the biochemistry of the body in an economical way. It is recommended to use dairy products: yogurt, kefir, protein drinks. The use of coffee, cocoa, tea, chocolate, as well as fats, since these types of products interfere with the absorption of protein in the process of muscle recovery, is prohibited. If we talk about carbohydrates contained in flour confectionery, chocolate, they are not as healthy as carbohydrates found in fruits, but after fitness they will almost completely go to restore energy and glycogen, and will not be deposited in the form of fat.
After 1-1.5 hours after training, you can use proteins and complex carbohydrates. The menu can include fish, boiled chicken or lean meat, veal can be a great option. It is also allowed to eat kefir, yogurt, milk, cottage cheese with a banana or pineapple. At the same time, it is necessary to remember that the nutrition is balanced, since proper nutrition is useful both for the formation of a sports body, and for people who want to lose weight with the help of fitness. A balanced diet will allow at a high level to maintain the speed of metabolic processes in the body.
From the foregoing, we can conclude that the main criterion for success is the consumption of a sufficient amount of complete protein. You can also see a direct connection between carbohydrate intake and physical activity: the higher the person’s activity during the day, the more he needs to consume carbohydrates – and exactly the opposite.
Numerous studies indicate that positive changes in the diet, even if extended over several years, can normalize the energy level in the body and help it withstand any negative influences.