In recent years, the number of people leading a healthy lifestyle has grown steadily. To achieve the set goals, performing various kinds of exercises is not enough. Any fitness instructor can confirm this. Even the most beginner. The key to improving the physical form and condition of the body as a whole is proper nutrition. The nutritional rules for fitness will be discussed in this article
We have already written about how to drink water correctly. Dehydration leads to a slowdown in metabolism, so calories are not burned as quickly as we would like.
Pre-workout nutrition.
A few hours before the start of a workout, you need to include meals from proteins, fats and carbohydrates in the diet, but not exceeding 400 kcal. For this, boiled breast with vegetables, egg dishes (omelets, scrambled eggs with cheese or with tomato), chicken soup, and salad with olive oil are perfect.
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 organs of the digestive tract, this will lead to irritation of the mucous membrane and walls of the organs. In this case, not only a lot of gases are formed, but inflammatory processes will begin to develop.
Post-workout nutrition.
Immediately after training, within 15-30 minutes, a “carbohydrate window” is opened in the human body. This concept is usually referred to as a certain period of time immediately after exercise. During physical activity, hormones are released in the body, which change the metabolism in such a way that sports activities do not cause excessive damage to a person’s well-being and body structure. These hormones contribute to the restructuring of the body’s biochemistry in an economical way. It is recommended to consume dairy products: yogurt, kefir, protein drinks. The use of coffee, cocoa, tea, chocolate, as well as fats, since these types of foods interfere with the absorption of protein during muscle recovery, is prohibited. If we talk about the carbohydrates contained in flour confectionery products, chocolate, then they are not as useful as the carbohydrates contained in fruits,
In 1-1.5 hours after training, you can consume proteins and complex carbohydrates. The menu can include fish, boiled chicken or lean meat; veal can be an excellent option. At the same time, it is necessary to remember that the diet is balanced, since proper nutrition is useful both for the formation of a sports body and for people who want to lose weight through fitness. A balanced diet will allow maintaining the rate of metabolic processes in the body at a high level.
From all of the above, we can conclude that the main criterion for success is the consumption of a sufficient amount of complete protein. There is also a direct relationship between carbohydrate consumption and physical activity: the higher a person’s activity during the day, the more he needs to consume carbohydrates – and exactly the opposite.
Numerous studies indicate that positive dietary changes, even if extended over several years, can normalize energy levels in the body and help it resist any negative influences.