Fitness food
Aspiring to get a beautiful and slender figure with the help of fitness classes, feel a surge of energy, be healthy and full of energy, do not forget that you also need to monitor your diet.
When choosing products, you need to be especially picky. After all, now on the shelves of a lot of delicaciesin a beautiful package, stuffed with artificial colors, preservatives and genetically modified objects that are hardly useful for the body. Better stop using semi-finished products. Yes, it's fast, but they contain a lot of harmful substances, so it's better to give preference to natural food - vegetables, fruits, greens, croups, nuts, seeds, eggs, low-fat dairy products.
While preparing breakfasts, lunches and dinners, remember that it is better not to eat roast. Try to bake in the microwave, grillor soar, but most useful - there is a raw or cooked form. Do not add mayonnaise, ketchup, sour cream, replace it with vegetable oil, soy sauce, lemon juice and other low-calorie condiments.
When practicing fitness total caloric value of your daily diet should be1300-1900 calories. It is better to eat small portions, but often. 5-6 times a day will be just right. This meal does not stretch the stomach and does not lead to an ugly abdominal slack. Breakfast should be dense enough. Awakening from sleep, you experience in the body a deficit of all nutrients: proteins, fats and carbohydrates. A cup of coffee or tea with a sandwich will not save you from the fact that the body starts to eat itself.
And here in the evening you do not need to eat too much, because energy consumption in the evening is less than in the firsthalf the day. Evening meals are best replaced with a couple of apples or other fruit dessert. In a day you need to drink up to 2 liters of water. After all, the water-electrolyte balance is disturbed in the dehydrated organism, therefore vitally important minerals and microelements are washed away from the body. Also, if you drink a little liquid while doing fitness, your muscles are worse restored from the loads, because lactic acid is not derived from them.
On the day of training in the diet include more protein andcarbohydrates, but do not use fats. Carbohydrates in the diet before exercise are necessary in order to provide the muscles and the brain with energy. Proteins in nutrition before exercise are a source of amino acids for working muscles. As a result, immediately after training, protein synthesis in muscles rises sharply. Fat in the diet before training should be absent, because it slows the work of the stomach and the speed of digestion. Fatty food lasts longer in the stomach and can cause colic and nausea during exercise.
Before training it is better to eat poultry meat (turkey, chicken) with coarse bread or riceor low-fat steak with potatoes or omelet from egg whites with oatmeal. During classes, do not forget to drink water. With dehydration, training will be sluggish and ineffective. After training, within two hours, it is desirable to exclude everything that contains caffeine: coffee, tea, cocoa and chocolate.
There are many options for a fitness diet. Here approximate daily menu.
Breakfast: 1 grapefruit, 100 g of oatmeal, 1 glass of milk.
Lunch: banana, 100 grams of cottage cheese.
Dinner: 150 grams of chicken, 50 grams of rice.
Snack: 1 glass of vegetable juice, bran.
Dinner: 120 grams of beef, a cup of corn.
