The calendar spring has arrived and more and more people are running to gyms and fitness clubs. Did you know that doing sports and fitness is only half the battle to achieve a sporty look? Trainers say that the basis for doing sports is a healthy diet that follows certain rules.
When doing sports, energy expenditure increases significantly due to physical activity, and the work of internal organs such as the heart, lungs, and digestive system increases. Nutritionists say that one of the first rules for a sports activity is proper nutrition – eat often, but in small portions. One meal should not exceed 400 calories.
If you want to gain pounds, you will have to eat 6-8 times a day.
If you want to lose weight, eat small meals 5 times a day or every 3 hours.
The second rule is that food should contain all the necessary macronutrients, such as proteins, fats, and carbohydrates, and micronutrients, such as vitamins and minerals. In terms of its qualitative composition, the athlete’s diet should be approximately equal to the formula: proteins – 30%, fats – 10%, and carbohydrates – 60%.
Try to consume so-called “fast” carbohydrates in the morning or after training. These include bread, rice, and durum pasta.
In order to lose weight, you need to reduce the consumption of foods containing unhealthy fats and carbohydrates. Include healthy fats in your diet, which are found in nuts, wheat, olive oil, avocados, and flax seeds. Eat them instead of lard, fatty dairy products, and eggs.
It is best to eat foods rich in protein, such as chicken, fish, lean red meat, and low-fat dairy products.
Eat enough lean proteins throughout the day. For women, the amount of protein food for one meal should fit in the palm of your hand. Such foods are low-fat cottage cheese, yogurt, tofu, and soy meat. Vegetables and fruits such as tomatoes, cucumbers, peppers, spinach, lettuce, broccoli, cauliflower, and oranges also contain protein.
Avoid foods with low nutritional value, as well as processed foods. Use fresh and organic food for cooking.
Try to reduce the amount of salt and sugar in your daily diet.
Another important rule is to drink at least 2 liters of water throughout the day. Avoid drinks that contain sugar.
A very important rule is diet.
You should know that you can eat 2 hours before training. If you want to lose weight, don’t eat for 2-3 hours after exercise.
If you want to increase your weight, have a snack of some fruit immediately after your workout, and eat something protein within 2 hours.
With proper nutrition and exercise, you will see results in a month.