Classes on simulators, fitness, running, swimming and other sports can not only build muscles and gain a toned figure, but simply maintain a normal body tone. But without proper nutrition, achieving any results will be difficult. And for this, nutritionists have developed various sports diets. There are really many such diets, but there are several rules that should be followed for any of them.
- In the morning, before breakfast, you need to do light exercises. This will allow to accelerate the metabolism and prevent the muscles from swimming with fat.
- Every day you need to drink a lot of fluids. Water cleanses the body and contributes to both protein synthesis and fat burning.
- Fanaticism in diets is also not welcome. Once a week you need to do yourself an unloading day, but also within reasonable limits.
Most people begin to think about doing sports and dieting for one common reason - being overweight. After all, the problem of obesity is gradually becoming the "scourge" of modern society. A sports diet for weight loss in tandem with an active lifestyle will help get rid of extra pounds. And not only women need such diets, they are equally suitable for men who are prevented by extra pounds from getting a sports physique.
Those who begin to work out in the gym need to include proteins in their diet. They contain amino acids that are very beneficial for tired muscles. Also, a sports diet can not do without carbohydrates. They provide energy to the muscles and brain. Well, in fatty foods you have to limit yourself. Fats are digested for a long time in the stomach, thereby creating discomfort. And all this affects the figure.
Therefore, before training, it is best to use such products:
- boiled chicken breast with rice side dish;
- fish or low-fat steak with vegetable salad;
- omelet made of proteins;
- dairy products;
- baked potato with vegetables.
As for the girls, they seek from sports to get a slender body without muscles. And a sports diet should help them with this. And for this you need to adhere to some rules in nutrition:
- protein-containing foods should not be consumed 5 hours before exercise in the gym;
- for 2 hours, both before and after training should not be eaten at all;
- and only after these two hours you need to take food containing protein.
A male sports diet is needed in order to lose weight and build muscle. There are also girls who want to have strong muscles. Therefore, we need a diet that will contribute to the growth of muscle mass:
- two hours before the workout, you need to eat a large portion of soup or salad;
- then after an hour you need to eat a large fruit, such as an apple, peach or pear;
- after another half an hour you can drink a glass of green unsweetened tea or strong coffee without cream;
- immediately after training for 20 minutes is recommended to eat. This time for eating is the most favorable;
- and food that can help consolidate the result of a workout may be: potatoes, chicken breast, rice and egg whites. It is also recommended to eat vegetables, yogurt, cottage cheese, jam and fruits;
- it is undesirable to drink coffee, tea, chocolate and cocoa after training;
- and it’s best to drink all this food with cranberry or grape juice.
Water consumption is also an important point in sports. A sports diet without enough fluid makes no sense. It is best to drink still water. And now there is special water for training available. It is sold in bottles that have dispenser caps. And a glass of such water should be drunk 20 minutes before the start of the workout. And then, during classes, every 15-20 minutes, but a small amount.
It should also be borne in mind that muscle mass is heavier than fat. Therefore, when burning fat and pumping up muscles, your weight may not decrease, but rather increase. And here it is best to focus on clothes. If the trousers begin to fall, then training and diet have yielded results and you can continue to do further.