Meals when you visit the gym. What to include in the diet. That's healthy and beautiful - just

Observance of diets is not enough for fast and effective weight loss. Burning fat requires the body to regular and adhere to the principles of proper nutrition.

Below is told about how to eat before, during and after sports activities for fast and effective weight loss with muscle strengthening.

Proper nutrition before weight loss training

Fat accumulated by the body for future use is a "spare" source of energy, which will be spent only in a critical situation with a severe shortage of carbohydrates.

The main principle of sports nutrition is that right before training you can not: the body will use energy from food in the stomach, but it is necessary to melt the sides and the priest. It is necessary to eat 2-3 hours before playing sports so that the food has time to assimilate.

What is it recommended to eat sitting on the dryer before classes? You can eat buckwheat or oatmeal, fruit (bananas and grapes are excluded because of their caloric content), vegetable salad with the addition of a couple drops of vegetable unrefined oil. Portion is strictly limited (no more than 300 g) - this will give the body energy in the form of carbohydrates and vitamin support for immunity.

But what to do if the training should take place in the morning and there is no time to eat and wait 2 hours? In this case, you can eat 100 grams of oatmeal or a green apple before classes (at least half an hour). If the training follows the plan immediately after awakening, cocoa can be helped without sugar - it contains carbohydrates in the required amount.

How to eat properly after a workout to lose weight?

Immediately after a good, fruitful physical education, the body needs a large amount of energy to make up for the costs. In order to spend accumulated subcutaneous fat, the diet after exercise should be built on one very important principle: eating after school can not be at least 2 hours! Let the body burn its calories! To drink, on the contrary, it is possible in full: the cleared water, green tea will go on advantage and will restore deficiency of a liquid.

A couple of hours after the completion of the classes, you must eat foods rich in protein. This is necessary to maintain the muscle tone of the body. Excellent for this purpose are the following dietary foods: cottage cheese with low fat content (up to 2%), chicken without skin, egg white, white fish, seafood. From vegetables are allowed to eat: tomatoes, cucumbers, bell peppers, onions, zucchini, lettuce, greens. You can prepare a salad by filling it with a small amount of olive oil. This dish is a storehouse of valuable microelements, fiber and vitamins! People with a lot of excess weight sometimes after the session are allowed to drink just 0.5 liters of skimmed yogurt - this is a perfect low-calorie replacement lunch!

But what if the hunger is stronger? You can eat an apple, get drunk with green tea or skimmed yogurt - this will drown out the hunger for the necessary two hours.

If the training session takes place in the evening, after meals, food intake is allowed, but in very small quantities (it is better, of course, to drink kefir).

In general, the program of sports nutrition prohibits eating later than 3 hours before going to bed. However, if the classes are scheduled for a very late time, you can eat vegetables, cottage cheese (skimmed milk) or drink kefir before going to bed.

Sample menu for the week

We offer you a diet menu for the week, which is perfectly combined with daily workouts or classes held 3-4 times a week.

1. Monday

• Breakfast: 2 chicken eggs (cooked), a glass of freshly squeezed orange juice, 100 g low-fat cottage cheese;
• Afternoon snack: 200g of fruit salad (bananas and grapes can not be used), flavored with natural yoghurt;
• Lunch: boiled chicken breast without skin, 100 g of boiled rice;
• Lunch: 2 baked in the oven potatoes, vegetables;
• Dinner: white fish for a couple, cabbage salad with carrots, pear.

2. Tuesday

• Breakfast: 100 g of cottage cheese, oatmeal porridge, a glass of milk;
• Afternoon snack: orange and a small banana;
• Lunch: boiled chicken, 50 g of rice;
• Lunch: a glass of vegetable juice with bran;
• Dinner: boiled beef, 50 g of corn.

3. Wednesday

• Breakfast: a glass of carrot juice, 2 eggs;
• Afternoon snack: a glass of milk, 200 grams of cottage cheese;
• Lunch: 2 potatoes baked in the oven, a piece of chicken breast;
• Lunch: natural yoghurt, orange;
• Dinner: vegetable salad with olive oil, steam white fish.

4. Thursday

• Breakfast: albumen omelette with milk, banana;
• Afternoon snack: 200g of boiled rice, orange;
• Lunch: baked chicken, berries;
• Lunch: 100 g of cottage cheese and fruit;
• Dinner: boiled chicken and lettuce leaves.

5. Friday

• Breakfast: oatmeal and 2 eggs;
• Afternoon snack: 200g of cottage cheese;
• Lunch: chicken, vegetable salad and carrot juice;
• Lunch: berries with natural yoghurt;
• Dinner: boiled corn with fruits.

6. Saturday

• Breakfast: buckwheat with boiled milk and a spoonful of honey;
• Afternoon snack: 200g of cottage cheese;
• Lunch: steam fish, rice, banana;
• Lunch: 200g of low-fat yogurt with additives;
• Dinner: boiled shrimp with fruit.

7. Sunday

• Breakfast: orange, 2 boiled eggs;
• Afternoon snack: peaches;
• Lunch: chicken, vegetables;
• Lunch: milk and rice;
• Dinner: boiled meat, lettuce leaves.

Can I eat during a workout to burn fat?

Is during sports is unacceptable. However, it is possible and necessary to drink to prevent dehydration: during intensive training (especially cardio), then a person loses from 2 to 5% of water, and this can lead to impotence. Exercises will be carried out in half the power, time will be wasted.

Drinking during exercise is necessary, regardless of thirst: physical exertion can suppress this feeling by acting on the appropriate receptors.

The signs of dehydration include:

• I thirst;
• Dryness of the tongue and oral mucosa;
• Cracks on the lips, dry skin;
• Pain in the head, dizziness;
• General weakness;
• Apathy;
• Excessive irritability;
• There is reluctance.

If there are 2 or more of the above symptoms, you need to stop the exercises, drink plenty of water and rest a little until they disappear completely.

How to drink during exercise to prevent dehydration?

1. Just before you start doing physical exercises, you need to drink 1 glass of purified water;
2. Drink 100 ml of water every quarter of an hour. This will ensure good hydration of the body.

If the training is aimed at rapid weight loss and lasts more than 60 minutes, professional trainers recommend using water instead of water. They contain carbohydrates, so necessary for the body in the process of exercising and salt, which leave the body during sweating. Drink sports drinks on the throat every 10 minutes.

It is also acceptable to drink natural fruit juices instead of water. Best for these purposes is an orange freshly squeezed juice, half diluted with plain water. Packaged juices (even with the mark "without the addition of sugar") are absolutely not suitable for this purpose: they contain a huge amount of sugar and glucose, which will reduce the effectiveness of the exercise to naught.

Video: food when exercising in the gym for women

A nice trainer will tell you how to eat before, after and during training so that fat and not muscles are burned during and after classes. How to drink and how much? What sports nutrition is better to choose and how to use it properly? What is a protein-carbohydrate window?

Video: features of nutrition for men on the relief

Sergei Yugai, a well-known coach for male bodybuilding, will talk about how and what you need to eat in order to maximize the body. How to eat when drying the body, so that all excess fat has gone away and the muscles become visible? What is better to exclude from the diet, and what to leave and in what quantity? What is protein-carbohydrate alternation?

Nutrition during classes in the gym is associated with a number of nuances. In most cases, such training is aimed at the collection of muscle mass, and, accordingly, the determining value is not so much properly calculated daily calorie rate, as the specific weight of protein in the diet.

General rules

It's no secret that in order to stay in the same weight, you need to balance the amount of calories consumed and expended. The correct diet when you visit the gym, involving the buildup of muscle mass, should somewhat "shift" this balance. So, the number of calories consumed must be 15% higher than the amount of calories consumed (it is obvious that this "difference" is covered exclusively by proteins).

The daily norm of protein in the diet is 1.5-2 g per 1 kg of body weight of the athlete. If after a month or two after the correction of the menu, there are no "shifts" in muscle growth, then another 10% is added to the 15% "difference" (again, we are talking only about protein products).

Now you need to discuss the question of diet during exercise in the gym. The minimum number of meals a day - four. Each day, the athlete must consume an equal amount of calories.

Power plan for beginners:

• Before going to the gym (no later than 1.5-2 hours) - proteins and complex carbohydrates (20 g / 50 g), the amount of fat is recommended to be limited. Approximate menu: poultry with vegetable garnish, fish with baked potatoes, chicken breast, eggs or cottage cheese with whole grain bread.

• After training, it is recommended to fill the deficiency of amino acids, using a protein omelet, or boiled chicken breast, cottage cheese, turkey meat or other low-fat meat. The meal should be held no later than half an hour after the end of the session. A mandatory item in the nutrition program is a protein cocktail. He is drunk early in the morning, on an empty stomach, and immediately after the end of training.

Drinking is of no small importance for the effectiveness of training. So, with intensive loads aimed at massonabor, the daily fluid norm should be at least 3 liters per day. Deficiency of water negatively affects metabolism, does not allow fat to actively split, affects the physical endurance of the athlete.

The best drinks:

• Cleansing or herbal teas;
• Green tea (it is possible with honey);
• Natural freshly squeezed juices (from fruits or vegetables).
• Purified water.

The right diet for those who regularly go to the gym, assumes the last meal no later than two or three hours before bedtime. In addition, it is recommended to avoid stresses, emotional overloads - they disrupt the healthy process of assimilation of calories and do not allow the muscles to grow intensively.

Prohibited products

• Bread and other flour products;
• Mayonnaise and other shop sauces;
• All food products, which contain sugar;
• Sweet carbonated drinks;
• Very strong and sweet tea (coffee).

Another important rule: strict diets and training in the gym are phenomena that exclude each other.

To cope with the tasks, the body needs not only energy (source - carbohydrates), but also "building materials" - proteins. That's why athletes should not limit themselves in nutrition, and correctly choose the structure of the diet and paint the daily schedule of meals.

Before proceeding to consider how to eat in class   in the gym, let's see why this issue is important for us.

At a minimum, the following reasons:

• The result of our training in the gym almost depends more on how we eat than on the activities themselves. This is due to the simple fact that for the burning of a certain number of calories due to physical exertion our body takes much longer than to replenish these calories due to a small snack.
• When we start fitness, we significantly change the balance of calories spent and consumed. If the right way does not take into account this in the caloric content and structure of your diet, we can create problems for our own health.
• For different purposes of classes in the hall you need your own diet. Although the general recommendations for healthy nutrition remain the same, there are certain differences in nutrition in the task of losing weight and in the task to gain muscle mass. And it is desirable not to confuse them.

1. Basic recommendations for everyone involved in fitness
2. Specific recommendations related to the purpose of our studies

And finally, let's go over typical mistakes   in the diet allowed by those engaged in the gym.

1. We pass or continue to adhere to classical recommendations for healthy eating , in particular:

• We support the balance and full value of nutrition (proteins-fats-carbohydrates, trace elements, etc.), not carried away by monocomponent diets
• We prefer more useful products (fruits, vegetables, chicken, etc.) - avoid more harmful foods (alcohol, sweets, animal fats, etc.); by the way, more on the topic - summary recommendations on healthy nutrition
• We prefer the methods recommended by dietitians to prepare food (we better eat fresh produce - vegetables, fruits, etc., as well as cook, cook for a couple, but it's better not: fry, smoke, canned)
• Try to eat 5-6 times a day, but within the optimal daily calorie rate for us

2. We produce balance calculation  spent and consumed with food calories. Fortunately, thanks to the rapidly multiplying programs on the Internet - calorie counters to cope with this task quite easily.

3. We keep the right diet  before-during-after training:

• We eat no later than 1.5-2 hours before training. In the case of an early morning workout, we reduce breakfast to a minimum.
• During classes in the hall we do not eat anything, but we drink small amounts of ordinary water at room temperature. In general, we drink about 3-4 liters of water a day, without taking into account tea, juice, soups, etc.
• After training, the aspiring lose weight is better not to eat anything for 1.5-2 hours, but striving to gain muscle mass, on the contrary, it is better to immediately eat a protein meal. So we smoothly pass to the following block of recommendations:

1. Nutrition for weight loss classes . We adhere to a low-calorie protein diet. So that the daily expenditure of energy by the body about 300-500 kcal exceeds its consumption. At the same time, we reduce the consumption of carbohydrates and fats. You can see an example of a daily diet in the article about classes in the gym for losing weight  . Also you can come in handy dietary feedback on weight loss training.
2. Nutrition when recruiting muscle mass . In this case, a high-calorie protein-carbohydrate diet is recommended. Here, on the contrary, daily energy consumption should exceed its consumption, by about 300-500 kcal. Including by actively using in the diet slowly digestible carbohydrates. You can see an example of a daily diet in the article about classes in the mass gathering hall.
3. Nutrition while maintaining a physical form . In this case, we need to change the mode and structure of power to a minimum. Rather - go for a healthier meal. In the article about exercises to maintain muscle tone  briefly considered and the issue of nutrition.

It is clear that, depending on the ambitious goals of training, our physical condition, the existing diseases, the nature of the work, other, more individual recommendations for nutrition can be obtained. In some cases, they can be qualified by a fitness club coach, and in some cases it's better to contact a dietitian or a doctor.

Typical dietary mistakes in fitness classes

1. Taming the flesh:   Trying to lose weight quickly by combining a strict diet and intense physical exertion. Usually it is typical of women who are too worried about their waist. Under the influence of a significant shortage of energy and nutrients, the regulation of physiological processes in the body can be disturbed: loss of strength, deterioration of the mental state, indigestion, etc. This is a bad way to a thin waist.
2. Indiscriminate food life: neglect of the regularity of food intake and the quality of the foods eaten. Often manifested by men. Justified as follows: it does not matter what and when to throw in the furnace, the main thing is to burn well. But our body is more complex, so even intensive training can not compensate for the damage from this very promiscuous life.
3. "I do not drink!": in this case, it means not rejecting alcohol (this is just not a mistake), but the desire not to drink water during training. It is usually shown by girls who think that they will be able to lose weight by this. Alas, as a result, they on the contrary hamper the effectiveness of classes, worsening through their dehydration of their physical state.
4. Output peddling:   many young people are extremely difficult to avoid an unhealthy weekend in the bar, nightclub, or even just on a visit, in a warm company of friends. Lifestyle you understand. Here the main thing is to soberly assess what you need more, and also how these parties influence the results in the hall.
5. Delicious snacks:   some gladly confuse fractional food with frequent snacking with something tasty, which came to hand. For example, with chocolate, cake, a sandwich with bacon and other intractable seductive things. Do not give in, fasten, consider yourself their calories!

So, as it often happens, although nothing super complicated   in proper nutrition when exercising in the gym, but stick to it in practice very difficult. Therefore, it is hardly worthwhile to strive to achieve the ideal. To begin with it will be great already, if you manage to eliminate your most significant problems   in this area.

I hope that you will also be interested in reading tips for beginners  and material on WHO recommendations on physical activity.

You may also be interested in comparing priorities in healthy eating  in the USA and Russia.

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Diet for the gym for girls

In this article, we will tell you what should be the diet for those engaged in the gym girls and women. Experienced nutritionists recommend that everyone who is losing weight make up an individual diet with all the features in mind, and not borrow ready-made programs for which their figures are corrected by well-known athletes. Diet for the gym for girls of the menu should be limited, but competently balanced. Read all the details below.

  Features of diet for weight loss for the gym

Nutrition when exercising in the gym for women for weight loss should be such that the total caloric content is limited with enough protein, beneficial fats and vitamins. It is also important to create comfortable conditions for full-fledged training, so that there will not be a breakdown. And do not forget about - the fairer sex should not work more on increasing the working weight of burdens, but over the number of repetitions.

Menu diet for weight loss in the gym from the usual diet of the number of meals: they should be five or six, not three. Long breaks between meals cause fluctuations in sugar and insulin in the blood. The latter slows down the processes of burning fat cells. A properly formulated nutrition program should maintain a uniform concentration of sugar throughout the day, excluding sudden jumps of insulin. Thus, between meals there should be a break no more than 3-4 hours.

  Proper nutrition for the gym for girls

A modern diet for girls engaged in the gym for weight loss, involves the use of products with small GI (glycemic index). These include:

• brown rice;
• buckwheat;
• oatmeal;
• chicken;
• rabbit;
• beef / veal;
• a fish;
• milk products;
• eggs (mostly proteins);
• vegetables in fresh or stewed;
• unsweetened fruits and berries.

On training days, a diet for girls engaged in the gym assumes a higher caloric value, so that the body gets enough energy for productive workouts. The energy value should be increased through complex carbohydrates and proteins, rather than using fast carbohydrates and fatty foods.

  Nutrition for weight loss in strength training

We have a breakfast of oatmeal with cottage cheese and half an apple. The second breakfast is natural yoghurt and a handful of berries. at lunch we eat a little fish or meat with vegetables, as well as a portion of wholemeal porridge.

An hour before training, smoothies with milk and fruits, and half an hour before her, an orange or an apple. After a workout diet for weight loss in the gym for girls means eating a portion of boiled fish, chicken breasts without skin or seafood with vegetables. If you do not have an appetite, you can drink a portion of protein.

This is a classic nutrition scheme aimed at burning excess fat. The serving size should vary between 100-150 grams.

  Nutrition for losing weight with intense cardio loads

If you prefer active workouts, you need a slightly different diet for losing weight while exercising in the gym. For breakfast, eat an omelet made of protein with vegetables, and then have a snack with casserole from cottage cheese and bran. Yogurt with cottage cheese is also good.

In the afternoon we prepare soup from vegetables or low-fat broth, plus we eat a portion of fish or low-fat meat. Before training, we eat protein foods or vegetable salad, and no carbohydrates!

After intensive loads, a diet for the gym for girls for weight loss requires protein intake of food or a minimum portion of porridge with vegetables. The second option is suitable only for the most active training, on which you leave all your strength.

On days of rest, try to reduce the amount of carbohydrates in the afternoon, focusing on protein foods. Also, once a week or two, a fasting day will be useful, but the main thing after it is not to break down and not overeat.