Nutrition for sports girls does not necessarily imply the addition of various additives and pharmaceuticals to the daily diet. These are familiar products, but in the right concentration and from which harmful ingredients have been removed. At the same time, the amount of nutrients in these products is maximized.
Sports nutrition for women should contain 10% fat and carbohydrates, and the remaining 90% are proteins that are necessary for the growth of muscle tissue. Also included in the diet are vitamins, amino acids, protein and gainers, which are healthy and have no contraindications. Replacing your diet with special nutrition is not necessary, it is much more correct to add it to your daily menu. This will help you strengthen your health, increase muscle mass, improve athletic performance and achieve proper metabolism.
Features of the metabolism of the female body
Nutrition for athletic girls is slightly different from the diet of males. Women very often encounter difficulties in choosing particular supplements. The natural features of the female body are such that the fat layer in girls forms much faster, fats accumulate in reserve, but they are consumed more slowly. Therefore, sports nutrition for women should take these features into account. The female body can be in a state of sleep for a long time and wake up only in moments of severe stress. In a stressful state, a feeling of hunger appears, and the girls during this period become more active, the overall rate of physical activity rises.
Very often, diet food does not bring the expected results, and women cease to adhere to all kinds of diets. This is due to the fact that in ordinary daily life and in the usual routine, products are not fully absorbed. But as soon as the girl begins to monitor herself, the percentage of assimilation instantly increases. Therefore, limiting themselves in food, the fairer sex does not receive the required amount of nutrients. Sports nutrition will help to solve this problem: how to eat and get all the necessary minerals and vitamins for the body.
Sports and girls
In order for products to be fully assimilated, women must first play sports. In this case, the body will compensate for the calorie deficit by increasing the percentage of assimilation of elements from food and the breakdown of subcutaneous fat. Therefore, for weight loss, you need to combine special physical exercises and nutrition for sports girls, which is designed to ensure that young ladies lose weight as much as possible.
Choosing the right products
Nutrition for sports girls is a complex of ingredients that can satisfy the hunger and not harm the body. At the same time, you can eat deliciously and adhere to a diet. But there are products that are mistakenly considered useful in diets, for example, yogurt. As part of any yogurt, there are carbohydrates that are consumed by the body in training, and then subcutaneous fat remains in place. Do not eat fruits after training. Yes, they have many vitamins, but no less carbohydrates. And you need to remember that carbohydrates are energy. It is recommended to eat cereal products in small quantities and only in the morning.
Whey Protein
Whey protein is one of the fast-digesting types of protein. It differs from ordinary products in that it instantly breaks down in the body immediately after ingestion. During the day, moments arise when the body needs a quick replenishment of amino acids, and whey protein is able to provide this. But chicken breasts, eggs and meat, which also contain protein, cannot do this, because these products are digested for a very long time, and the effectiveness of the protein is significantly reduced. In addition, serum also contains peptides that improve the flow of blood to muscle fibers, which is especially important before training. Therefore, the nutrition of sports girls should include whey protein. You need to take it in the morning before meals, before and after training.
Recommendations for creating a sports nutrition menu for women
When compiling the menu, you need to consider that losing weight is best with an average calorie diet. Eat about six times a day. Diet for athletic girls should include complex carbohydrates, which are part of vegetables, fruits, cereals. In every meal a girl should have protein, since this element is needed to maintain a normal metabolic rate, to prevent the onset of hunger and the development of muscle tissue.
About the diet menu of sports girls
For breakfast: granola with kefir or yogurt, a rosehip broth and fruit.
Second breakfast: some low-fat cottage cheese with fruits and cinnamon.
For lunch: pasta and porridge with soy sauce, fish, meat, vegetables and tea.
Snack: a protein shake.
Additional snack: kefir or yogurt, fruits can be.
For dinner: a dish with vegetables, salad, a little chicken breast and a rosehip broth.
If we talk about the required amount of fluid in the athlete’s daily diet, then you must definitely drink water, at least two to three liters per day, since water plays a big role in the absorption of carbohydrates, proteins and cleanses the body of toxins. In addition, water does not allow dehydration and helps to increase the effect of taking sports supplements. Experts in the field of sports nutrition advise during exercise not to drink pure water, but an aqueous solution of glucose.
Special sports nutrition supplements
Female athletes should pay particular attention to nutritional supplements. About thirty minutes after training, the muscles actively absorb proteins and carbohydrates to restore damaged fibers. If you take appropriate supplements after a workout, then the effectiveness of your classes will increase significantly.
Basically, after physical exertion, there is no desire to eat ordinary food, so you can restore strength with the help of those supplements. For example, drink a protein or carbohydrate-protein shake, each serving of which contains up to 70 grams of protein. Powdered food substitutes can also be used to nourish the body. They are very convenient, as they quickly restore strength and do not need to cook them.
On the modern market you can buy a wide variety of supplements, which include vitamins, amino acids and minerals. When compiling a diet, it is imperative that sports nutrition contain vitamins for women. In addition, the daily diet of a sports girl should be balanced and varied. Only with this approach can you count on a good result.
Sports Nutrition Products
For weight loss, sports nutrition for girls is very important , fat burners are the first in the chain of these funds. They are available in the form of capsules, and you need to take them, adhering to a certain scheme. Fat burners in the diet are needed in order to speed up metabolism and increase calorie intake. In addition, this tool helps to increase the temperature, and fat deposits break down as a result faster. Also, excess fluid is eliminated from the body faster.
As active components of fat-burning preparations, substances such as caffeine, guarana and green tea extract are usually used. It is worth paying attention that fat burners also have certain contraindications. They are not recommended for people with problems of the cardiovascular system, gastrointestinal tract and thyroid diseases.
The combination of sports nutrition and training
Taking care of your health and perfecting your body is not so simple. This is a complicated and lengthy business. Therefore, do not give up, if training does not bring the desired effect. It only means that your body is adapting, and you need to look for new ways to deal with excess weight. Combining sports proper nutrition for weight loss and exercise, you do not leave your body a single opportunity to maintain reserves of subcutaneous fat. And your dream of having a raised and toned body becomes attainable. The main thing is to adhere to the selected diet and exercise regularly. It is worth noting that it will be useful to consult the right menu with nutritionists and draw up a training program with a trainer.