Fitness diet, special feed system, which will be useful to anyone involved in the sport. The menu fitness diet especially the protein, healthy fats, complex carbohydrates: fish, meat, vegetables, nuts, dairy products, etc. To eat such products is not only useful but also delicious. Fitness eating for weight loss allows the body after a workout, but at the same time, to keep the number low. I made you the most interesting fitness recipes weight loss. Read the following article.
Why fitness diet is similar diet
The "fitness" is included in the active dictionary of the modern Russian language, not so long ago, the entire universe, types of activities, from pedaling a stationary bike power lifting. Generalized the only starting point: fitness is so-called arranged in a sports complex aimed at improving form, as well as your general health. Most often, the fitness group cardio exercises, or training in the gym, but if you need to lose weight.
This is a popular sport, which has its own specialists, but the bulk of the "population" gyms, students, or employees leading a normal life. The most organized of them training the consistency will be something hygiene procedures; someone who is a short period of time to survive a couple of "novels" , "divorce" from the gym.
In most cases, one of the main reasons for "the breakup" is not the proper training to become a fitness diet, don't give energy to the training resources exploitation. The old-timers sports centres, the question fitness diet there are dark places: they learned to understand my body, and that the "fuel" why do you want to work with.
However, if the necessary fitness, weight loss was evident, in the context of the overweight, or to change the proportions of the number of training the issue of proper nutrition is coming to the fore. And there are many people who lose weight make the mistake, it's annoying, it's the stability: a fitness diet, select a diet plan focused on rapid weight loss.
Such diets today is not difficult: the Express diet is a fad diet, any diet, the prefix "no". In this way, the weight loss is often justified to quickly wash up, or change eating habits, for example, to get rid of the cravings for sweets, but in the case of fitness little, obviously free of one (or more!) essential nutrients diet dangerous.
How to choose diet
Fitness diet men and women changed. Girls who are typically primarily the cardio exercises and the exercises for the "pull" numbers, sports nutritionists recommend to eat more carbs with low glycemic index (approximately 50% of the total dose) and also to do not forget that the fats, especially the omega-3 fatty acids, beneficial to the body. The average daily intake of fat should not be less than 20%, the remaining 30% protein.
The men, who want to relief the muscle strength of the muscles, greater attention should be paid to the protein intake (up to 40% of daily intake), as well as the carbohydrates in the weight loss lower the intake of 35-40%, the mass increases to 55%. The fats during the "dry" limit value 20% during active muscle-building rate of 25%.
Rules fitness diet weight loss
This diet is every day becoming more popular, more and more girls and women who are happy and willing to walk this path of the process from the beginning to the end. The man with a beautiful body, strong inside, has its own unique voice, which will help you overcome the difficult path.
The call of hungry gym diet fat loss impossible, quite diverse, the average calorie intake of 1800 Kcal / day. This diet is not to give up, complex carbohydrates, vegetables, salads, fish, marine, fish, meat, fruit. Fitness diet for weight loss women is a real blessing, the main rule of the food you have to give up relaxing on the couch after a meal, replace that practice time, a little physical exertion.
Details, diet, fitness
Methods of healing the body proper, both men and women, who regularly participate in the training should be taken of the diet is protein, which contributes to improvement of muscles, carbohydrates – fuel fitness workouts, and the fats minimize your diet, since they slow down the metabolic processes.
Since it's a protein structure, which is in the form of long chains greatly affects the process of metabolism. During digestion, this chain is divided into the individual amino acids, which are widely used in the blood.
The basic rules fitness diet:
- Two hours before exercise you should eat well, suitable for dishes like fried fish, salad, chicken slices, wholemeal bread, portion of rice, cottage cheese, Apple, small portion of porridge.
- Half an hour before exercise drink sugar-free green tea. Drink water every 20 minutes during class.
- Food, after exercise to eat 20 minutes later. Ideal for grape juice, vegetables, fruit, rice, chicken, eggs, cottage cheese, cheese.
- The volume must fit into the palm of your hand, overeating is not.
- Coffee, chocolate contraindications, to meet your fitness diet.
The digestion process
The digestion process is lengthy, time consuming, during which the protein promotes care, hunger, and strengthens your muscles, ensuring the metabolic process. In this regard, protein fitness diet is an effective tool for fat loss in the body.
Who will benefit from this exercise the weight loss
Fitness diet ideal for people who have a lifestyle saturated active during the day, who likes meat, but not fried, steamed, or simply cooked in water. The athletes this is a real find, thanks to the fact that the minimum amount of carbohydrates, your organization, and a high protein content has a positive effect on the muscle mass. The same diet is good for the pregnant women, or women who are back to the form without harm to the body.
Contraindications – who should not be allowed to follow this diet
Sweet lovers will have to avoid this diet, as it gives the opposite effect. The elderly and those who have diseases of the gastrointestinal tract, especially the bacteria overgrowth, chronic pancreatitis, diseases of the renal system.
High blood pressure due to increasingly larger veins, like the amines in the meat to strengthen and damage the body.
Fitness diet: what to eat
The fitness diet the two main characters — the carbohydrates (Carbo), as well as the proteins. Carbs are the energy the body food for the brain, nerves. The organization of the Carbohydrate reserves stored glycogen (animal starch) in the muscles and the liver, actively used during exercise. So the lack of carbohydrate content in food-fitness diet will make it impossible, in fact, fitness is difficult to perform moves down, when your body requires to lie down.
The most comprehensive source of Carbo fitness-nutrition — carbohydrates long-chain absorption. Whole grain products, fruits and vegetables low glycemic index — in short, all processed slowly providing uniform flow of energy. Protein the fitness diet the role of the "bricks" of the muscles: warm, work, and the "spent", the muscles requires a part of amino acids in protein synthesis.
Depending on the bioavailability, or the amount of protein intake of the "building material" during the muscle synthesis will be used, or the recovery or the growth of the tissues. How can you tell if the food fitness-protein diet is not enough, the muscles that should be getting stronger and stronger, getting malnourished, literally "eating" itself. The fats in the fitness diet is an issue requiring attention and control.
Definitely a meal that contains fat should be avoided directly before exercise — a clean energy fats is not given, glycogen storage reserves do not form, during digestion, and your metabolism really slow. But do not rush to refuse: healthy fats that can help your weight loss! Fatty acids (especially unsaturated), the fitness menu is irreplaceable — vital for the cardiovascular, Central nervous system, endocrine system, maintain the flexibility of the tissues involved in the mitosis (cell division), preserving, transporting environment for the liposoluble vitamins.
And of course don't forget about the water. The fitness diet under active diet to to the air — to-water shows that the fission products of proteins, fats, toxins, updated the tissue fluid. But in that happy time, when the overweight losers, and we can only achieve beautiful muscles, forms, training aid, the water does not lose its value: without sufficient income, the impossible formation of the protein in the cells.
The water helps supply muscles with oxygen, it is sufficient that his arrival not only makes it easier to carry the gravity loads, but also relieves the muscle pain. Attention, it is important not to confuse the clear water, liquids which are using the same eating the juice, a thick, fermented milk products, protein shake.
(As well as coffee and tea) are not included in the rate of fluid input to the active fitness women's weight of 70 kg is approximately 2 liters (to adapt the figure under the body weight of the add or subtract 250 ml of water for every 10 kg of body weight).
Lethargy, dry mouth, a sharp deterioration of the atmosphere and the lack of tangible results on the background of regular exercise, smart fitness diet can be a sign of water shortage!
Specialists in sports nutrition is recommended to maintain the moisture balance small but regular SIPS during intense exercise lasting up to 50 minutes, substitute plain water, the sports drinks if the practice is continued. The carbohydrate within a sports drink will provide additional energy and electrolytes to prevent dehydration.
The menu fitness diet to lose weight
The first day, huge amount of cooked chicken meat to the hunger pangs he called attention to the sharp change in the diet. But on the second day, the plan, the following diet:
Morning: Two hard-boiled eggs without an egg yolk, 200 g skimmed (no more than 5%) cottage cheese.
Lunch: 250g fish a couple of no salt. A glass of kefir with a low percentage.
Snack: 250g vegetable salad. 50g low-fat cheese.
Dinner: A cup of yogurt. 200g cottage cheese.
The next day you can eat oatmeal, porridge, dried fruit, steam omelettes, boiled rice, banana, baked potato, salad, shrimp, green apples, orange juice, yogurt, green tea.
The fitness diet. The menu for the day
Breakfast: a slice of bread (30 g), 1 whole egg, 1 egg white, tea with sugar without lemon. Snack: Apple or pear, 30g low-fat cheese.
Lunch: meat or chicken (150 grams), vegetable salad, buckwheat, or rice on the side.
Pre-workout: 1 banana, half cup of yogurt.
After workout: a glass of nonfat yogurt, 1 tsp honey.
Dinner: steam fish, steamed vegetables.
Before bed: a glass of kefir.
If you're not strong enough, slightly increase the complex carbohydrates, proteins, for example, another 100 g of cottage cheese, a couple of tablespoons cereals and fruit.
By following this diet plan, regularly working out, you will lose 500 g per week by reducing the fat.
The menu fitness diet
The main rule of fitness weight loss diet is a small meals: 4-5 times a day, observance of, as well as water balance. Consumption of a sufficient quantity of water directly affects the athletic performance and health.
The reference Calculation of norms of consumption of water produced a separate, special formula. Drinking water also follows a particular system in order to prevent dehydration or over-hydration.
Sample menu food training days
Breakfast: after 15 minutes after waking up drink a glass of warm water mixed with half spoon of honey. After half an hour – protein food (scrambled eggs without butter, scrambled eggs with tomato).
Second Breakfast: whole wheat toast, low-fat cheese or a small dose of porridge.
Lunch: pasta wheat flour, or buckwheat, a a few (40-50 grams dry), chicken breast or red fish (100-150 g), vegetable salad. Snack before workout: 100 ml low-fat natural yogurt or cottage cheese, with the addition of fresh berries\fruit unsweetened.
Snack after workout: Apple\orange\half a grapefruit. Dinner: small chicken breast, a couple, or a dose of lean white fish, salad green vegetables. 1,5-2 hours before bedtime drink a glass of low-fat yogurt, the fiber.
It is important to note that if the training is scheduled in the morning, Breakfast may not be earlier than 1.5 hours after. If fitness is scheduled in the afternoon for 2-3 hours to have dinner, a snack to eat on the hour, the hour before dinner – 2 hours after. Well, if you visit the gym late in the evening, it is better to dine in advance, after a late workout is not recommended.