Proper nutrition while exercising. Fundamentals of nutrition and diet for strength training

Nutrition when exercising in the gym is associated with a number of nuances. In most cases, such training is aimed at gaining muscle mass, and, accordingly, it is not so much the correctly calculated daily calorie intake that is of decisive importance, but the proportion of protein in the diet.

General rules

It's no secret that in order to stay at the same weight, you need to balance the amount of calories consumed and expended. The right diet when visiting the gym, which involves building muscle mass, should “shift” this balance somewhat. So, the number of calories consumed should be 15% higher than the number of calories expended (obviously, this “difference” is covered exclusively by proteins).

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

Now it is necessary to discuss the issue of diet during training in the gym. The minimum number of meals per day is four. At the same time, every day the athlete should consume an equal number of calories.

Nutrition scheme for beginners:

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

• After training, it is recommended to fill the deficiency of amino acids by eating a protein omelette, or boiled chicken breast, cottage cheese, turkey meat or other lean meat. Eating should take place no later than half an hour after the lesson ended. A mandatory item in the nutrition program is a protein shake. It is drunk early in the morning, on an empty stomach, and immediately after the end of a workout.

Of no small importance for the effectiveness of training is the drinking regimen. So, with intense loads aimed at mass gain, the daily fluid intake should be at least 3 liters per day. Water deficiency negatively affects metabolism, does not allow fat to be actively broken down, and affects the physical endurance of an athlete.

Best drinks:

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

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

Prohibited Products

• Bread and other flour products;
• Mayonnaise and other store-bought sauces;
• All foods that contain sugar;
• Sweet carbonated drinks;
• Very strong and sweet tea (coffee).

Another important rule: strict diets and training in the gym are mutually exclusive phenomena.

To cope with the tasks set, the body needs not only energy (the source is carbohydrates), but also "building materials" - proteins. That is why athletes should not limit themselves in nutrition, but choose the right diet structure and schedule a daily meal schedule.

Ecology of nutrition: How to lose weight more effectively by playing sports? You must follow the 7 rules of nutrition! You will get the maximum effect from exercising in a fitness club only when you organize your diet.

How to effectively lose weight by exercising? You must follow the 7 rules of nutrition! You will get the maximum effect from exercising in a fitness club only when you organize your diet.

Professional athletes know everything about nutrition! What about those who are far from sports, but are eager to change themselves for the better? Your work in the gym is sure to give a stunning result if you remember one thing: weight loss is only 20% physical activity, and 80% proper nutrition.

Rule 1

Rigid diet and training are incompatible

And there are two reasons for this:

1. If you starve, you simply will not have the strength for a quality workout.

2. At the slightest physical exertion, the body will try to get rid of the muscles, since a huge amount of energy is needed to maintain them, but it will refuse to part with fat.

What to do:

Accustom yourself to observe meals 5-6 times a day, without going beyond the calorie content of your diet.

Rule 2

You need to eat before training

The optimal meal before class is at least 1.5-2 hours before it starts.

Before training, slow carbohydrates are required, which give a lot of energy, increasing endurance, and a little lean protein to feel full. At the same time, it is important to observe the portion size: after eating, you should feel a slight hunger, and not heaviness in the stomach.

You can’t eat immediately before training, as in this case the body will take energy from food, and not from stored fat.

What to eat:

Porridge (oatmeal, buckwheat, rice)
Bread (rye, grain, with bran)
Vegetables (cabbage, cucumbers, tomatoes, radishes, lettuce)
Protein (chicken breast, lean beef and fish, egg white, low fat cottage cheese, seafood)

If you train early in the morning and don't have two hours of free time, the ideal breakfast option for you would be oatmeal with water without sugar or an apple, and green tea will help you wake up and cheer up.

Rule 3

You can't eat carbs after a workout.

If your goal is to lose weight by getting rid of fat, give your body the opportunity to work as much as possible after training.

Why?

15-20 minutes after the start of the session, glycogen stores* in the liver run out, and the body begins to use subcutaneous fat, breaking it down and releasing energy for further training. After about 30-40 minutes, the body is already completely switching to fat burning. But even after training, the process of disintegration of subcutaneous fat continues for another 2-3 hours.

If, however, immediately after a workout, eat an apple, banana or drink juice, the body will gladly switch to easily accessible carbohydrates, and the fat burning process will come to naught.

*Glycogen is stored carbohydrates that are used as readily available "fuel".

Rule 5

More protein

Intense classes make the body burn not only fat, but also the muscle mass that you strengthen in class with such difficulty! To keep the muscles that have come into tone, immediately after training and after a couple of hours, protein food is needed, which is a kind of “building material” for their recovery.

What can you eat:

Skim cheese
chicken breast
lean beef
Rabbit meat
egg whites
Squid or lean fish

A protein dish can be supplemented with a salad of vegetables such as cabbage, tomatoes, cucumbers, radishes, bell peppers, broccoli, salad mix.

If you train too late, never go to bed on an empty stomach! This will lead not only to the breakdown of muscles, but also to a decrease in metabolism. For a very light snack before bedtime, fat-free kefir, cottage cheese or a piece of boiled meat is suitable.

Sports educational program: 3 principles

To eat or not to eat after a workout - each coach has his own opinion on this matter, but it all depends on your goal.

Remember the difference and make your choice:

1. Proteins and carbohydrates after training are eaten during weight gain and strength training, while eating carbohydrates stops the process of losing subcutaneous fat.

2. To break down fat and preserve muscles at the same time, you need protein food.

3. The absence of any nutrition after training leads not only to burning fat, but also to losing muscle mass, which means you can say goodbye to an attractive toned silhouette.

Rule 6

Less fat

Fats slow down the absorption of proteins, and for this reason it is recommended to eat low-fat foods, and completely abandon fat after training.

But you can not completely eliminate fats from the diet:

1. It is a natural "lubrication" for the joints.

2. Fat helps maintain and strengthen muscles.

3. Fat is involved in the absorption of vitamins and the production of hormones.

What to do:

Refuse animal fat (fatty meat, poultry with skin, lard, butter) and spreads.

Choose foods low in fat.

Eat vegetable oils and fatty fish in the morning.

Take into account the calorie content, using oil even in the smallest amount.

Rule 7

Drink plenty of water

With an insufficient amount of water, the water-salt balance in the body is disturbed, which reduces metabolism and endurance during physical exertion. As a result, the energy saving mode is turned on, the body begins to retain water, the process of losing weight is automatically inhibited.

How much to drink?

Do not limit yourself in water - drink as much as you want and in no case tolerate thirst.

The National Athletic Trainers Association (NATA) makes the following recommendations:

1. Drink 500-700 ml of water 2-3 hours before class.

2. 10-20 minutes before class - 200-300 ml of water.

3. During training every 10-20 minutes - 200-300 ml of water.

4. After training for 2 hours - about 700 ml of water.

Good luck in your sports endeavors! published

Master of all site and fitness trainer | more >>

Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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So, you train 2-3 times a week and eat 3-4 times a day. Now, I hope you understand that what you eat is just as important as how you exercise. This is the first. Second. Remember: dieting has nothing to do with fasting. Whether you're trying to lose weight through exercise or gain mass - your diet should match the intensity of your activities. Nutrition during sports is different from "unsportsmanlike".

Two main mistakes that beginners often make.

1. Inherent mainly in women. They begin to train hard and at the same time eat almost nothing. They come to the gym to lose weight. Naturally, against the background of strength training and training in general, their appetite increases. This is a normal reaction of the body to an increase in energy expenditure. Girls are horrified by the realization that they are constantly brutally hungry, and begin to eat even less. As a result, the body does not have time to recover after training. Constant lethargy, hungry fainting, bad mood, etc.

2. Inherent in men. They plow, confident that the end result of their efforts depends only on training. Outside of training, they eat anything and every other time, referring to the fact that there is always no time to take care of proper nutrition. As a result, by systematic malnutrition, they cross out all their efforts. Or they think that having bought a can of protein, you can not really eat ordinary food at all. Miracle powder will do everything for her.

Many factors influence your diet. This is your age and gender. Your weight and your activity in general. The presence or absence of certain diseases and so on.

What is a diet anyway? This is selected nutrition system that meets your goals. If you are going to build muscle, then this is your goal. The means to achieve it is a combination of training, diet and more. And your diet for athletes should be built in such a way that it helps to build muscle mass. If you want to lose weight, then we build a diet and training accordingly. Next, I will outline the basic principles by which a diet for athletes and a diet in general are built.

1. You need to know how much you are on average. It is impossible to calculate this exactly, but you need to know approximately. There are certain tables, but they are quite approximate. Let me just say that a young guy of 20-30 years old, weighing about 80 kg, engaged in intellectual activity, spends about 2500 kcal per day. A girl of the same age with a weight of 60 kg - about 1600 kcal. It is approximately.
2. You need to know how many calories per day you consume. How many of them are fats, proteins and carbohydrates. It can already be done. There are many tables of caloric content of products and their nutritional value. Here is a detailed one. There is no need to count every day. Make a sample menu, count 1 time, and that's enough.
3. If you are, then you should consume 5% - 10% more than you spend. 3000 kcal spend - 3300 kcal consume. , then, accordingly, eat 5% - 10% less than you spend. If you want the mass to stay in place, then it's about the same. These are general principles. As you can see, everything is simple here. If you eat too much, you will gain weight faster, but most of this weight will be fat and water. 2-3 kg per month is very good. The body of an adult male cannot synthesize more than 2 kg of muscle per month (with the exception of puberty and the use of anabolic steroids). It is better to lose weight too with the same "speed".
4. Try to eat often, but little by little. Ideally 4-5 times a day. If the body periodically experiences a feeling of hunger, then at every opportunity it will try to put aside "reserves for a rainy day." Therefore, after each workout (regardless of whether you are losing weight or gaining mass), eat. Even if you train late at night. This will prevent your muscles from breaking down.

The main objective of strength training is to gain muscle mass and increase strength. The main task of the diet is to make sure that with muscle growth, fat builds up as little as possible; or lose fat while retaining muscle. Remember:

With strength training alone, it is impossible to lose weight!

Gym workouts don't have to be strength training.

Imagine that you can also do aerobics with barbells and dumbbells. Look at kettlebell lifting. This is pure aerobics! But this is already the topic of the section "The effect of training on the body."

All those who go to the gym and want to gain mass must not only carry heavy barbells, loading themselves to the fullest, but first of all they must gain mass.

When gaining muscle mass, you need to eat quite often: the optimal number of meals is 5-6 times a day. At this frequency, the digestive system is not overloaded, and small portions of nutrients are constantly entering the bloodstream, which will nourish your muscles throughout the day.

Try to limit your intake of foods rich in animal and other saturated fats. For muscle growth and energy production, the body primarily uses carbohydrates and proteins. Therefore, excess fat will be deposited in fat cells. And from this you will begin to get fat, and not how not to gain mass. Also try to avoid fast carbohydrates. Eliminate sweets and baked goods from your diet. Fast carbohydrates are absorbed very quickly, as a result of which the blood sugar level rises sharply. And because of this, the body converts glucose into fat. But this does not mean that you cannot eat sweets at all, you can, but not in large quantities and it is best after a workout.

It is also very important to observe the drinking regimen. When gaining muscle mass, you need to consume large amounts of water. On average, about 3 liters per day. Do not allow dehydration of the body. If you are thirsty, do not endure, but drink.

When gaining muscle mass, food volumes should be equal, however, about 70% of all food eaten per day should be eaten in the first half of the day. Never overeat at night. Food before bed should be easily digestible. Be sure to eat before training (2 hours before it starts). For this, foods containing slow carbohydrates are well suited. They are necessary in order to provide the muscles and brain with energy during training. The most voluminous meal should be eaten half an hour after the end of classes. Include in it foods rich in proteins, fast and slow carbohydrates.

But the main emphasis in nutrition should be on proteins. Preference in food should be given to the following products: chicken, beef, fish, eggs, cottage cheese, low-fat cheese, nuts (but they have a lot of fat). Also, your diet should include cereals, fruits and vegetables. Vegetable and animal proteins should be divided in a ratio of 50 to 50. But you can increase the consumption of animal proteins by 10-15 percent. You can also use special sports nutrition. But before you buy it, you should consult with those who swing professionally or with a doctor.

Muscle mass begins to grow only when the amount of incoming energy in the form of food exceeds the amount of energy expended by the body. Therefore, it is worth increasing the calorie content of your diet.

So, by choosing the right program for training in the gym and choosing the right diet, you can gain muscle mass, from which you will later have muscles. Of course, the result will not be visible in a month, but in a year, you will be able to show off your “banks”.

With the approach of the beach season, many are seriously thinking about losing weight. Someone chooses diets, and someone likes sports training, because they give the body tone, burn calories, improve mood and relieve stress.

Give preference to complex carbohydrates in your diet, reducing the amount of simple sugars to a minimum. This will help put all the energy into the work of the muscles, and not to the deposition of excess fat.

Eat fractional portions, avoiding intervals in eating for more than 3 hours, then you will not experience excruciating hunger, eat a much smaller portion, and all the energy of food will go to the needs of the body.

Breakfast is the basis of success

In order to have enough strength and energy for all workouts, and the body does not experience discomfort, it is necessary to have a hearty breakfast and devote at least an hour a day to sports. This combination is the most successful from the point of view of physiology.

If you have a good breakfast, you will not be very hungry by lunchtime, which means you will eat much less than usual. In addition, for those who do not have breakfast in the morning, metabolic processes are disturbed, because they overeat in the evening.

Another way to awaken your appetite is to run or exercise in combination with a contrast shower. This activates the metabolism and encourages the stomach to work. With such a diet, your weight loss will be more active, especially if you play sports daily.

The breakfast menu must contain proteins, complex carbohydrates and a little fat, these substances are necessary for the body to work actively. If there is no way to eat in the morning before going to work, drink a milkshake and take breakfast with you to work.

Fiber and water!

For the active work of the intestines and the full assimilation of most nutrients, it is necessary to consume a sufficient amount of vegetable fiber. It stimulates peristalsis and helps to eliminate toxins.

Your diet should include at least 400 grams of vegetables per day, and potatoes should be excluded from this list. If you eat few vegetables, add pharmacy fiber to your food.

For a full metabolism, you need to drink enough liquid. Under the influence of liquid, the fiber in the intestine actively swells and stimulates the digestive process. In addition, during training, a lot of fluid comes out with sweat, so it must always be actively replenished.

During the day you need to drink at least 8 glasses of clean water. Sometimes more fluid is required, you can control the state of water balance by urine - if it is a bright saturated color, you drink little.

Proper nutrition while exercising

Healthy fats

We are accustomed to the fact that fat is the first thing that is excluded from the diet when