Why do you need a fitness diet? Is it suitable for burning fat while maintaining muscle mass? What type of food will protect our main value - health? Is it possible with a fitness diet to eat tasty and gain strength for sports? All this is my new story.

Hello friends! Who does not want to be beautiful and slim - does not read articles about. Since you all read such topics, then your goal is to become fit and attractive. It is for you that I will tell you about what a fitness diet is and how it differs from all other low-calorie diets for weight loss.

So let's go!

What do they eat with what?

If you go in for sports, gymnastics, consider any kind of fitness as the 1st component for the harmony of your figure, you need proper and balanced nutrition. Eating whatever, leaning on food containing trans fats, you will not drive away the hated fat with any exercise. Even if you jump and jump for several hours every day.

What to do? Cut back on your diet? Eat unleavened cereals and herbs? This won't help either. Our body needs a full range of nutrients, especially for cell renewal, for energy, for the functioning of the brain, hormonal system and reproductive organs.

The fitness diet (listed on various websites such as Diet ru or Fitness ru) is designed to create the balance that is needed to develop muscles and be able to actively move. This is what fans of this way of eating say, and this is how it should be with proper fitness.

Do you feel skepticism in my words? I will not hide the main thing from you: when it comes to a living organism, the word “diet” becomes the opposite of the word “balance”. Why? Judge for yourself!

A good slogan is a start

Speaking about this type of diet, which in in general terms similar to the medical diet 5 according to Pevzner, his fans call the following positive aspects:

• it allows you to eat your favorite foods (from among them you need to exclude all fast foods, lemonades and beer, store juices, sweets, muffins, smoked and salty);
• with it, only one condition must be observed - do not sit on the couch after eating;
• it is safe for any person (although there are contraindications and I will dwell on them a little later);
• you can use it to lose 5 kg per week, which is "a physiological norm."

The latter is not the norm. If you start to lose five kilos in seven days, you can quickly part with the liver, which will be forced to process the breakdown products of fats at an accelerated pace. This will be confirmed to you by professionals from medical forums.

Fitness diet: a few rules to follow

This diet is designed for active people, used in fitness or sports. In order for weight loss to go actively, you need to adhere to the following points:

• eat no more than 1300-1600 kilocalories per day;
• meals should be taken five times a day;
• portions of food are determined by the size of the palm;
• before training, you need to eat well, two hours before the start of the lesson;
• for women who want to lose weight, but do not want to add volume to the muscles, nothing can be eaten in the same two hours;
• half an hour before the start of the lesson, you can drink unsweetened tea or coffee;
• during class, you need to drink several sips of water every 15-20 minutes to speed up metabolism;
• twenty minutes after class, you need to eat protein foods and slow carbohydrates, but do not consume anything that contains caffeine (coffee, strong tea, chocolate);
• you need to give yourself power loads three times a week, and every day for half an hour -

As you can see, the method involves a sharp restriction of fats and a small amount of food taken.

What can you eat?

The list of products that can serve as the basis for your menu is as follows:

• any lean meat, fish or seafood;
• milk and sour milk with low fat content;
• chicken eggs, only proteins are better;
• any cereals;
• vegetables and fruits other than starchy ones;
• juices of own production;
• still water, green and herbal teas, a little coffee.

It's believed that this method Food is costly in terms of money, since you need to provide yourself with a variety of products, but in the end it's worth it.

Menu example

In order for you to understand what a fitness diet looks like in practice, I will give you a one-day menu, based on which you are free to create your own menu for a week or even a month.

1. Breakfast: two egg whites and two tablespoons of cottage cheese, fresh orange juice and oatmeal.

1. Lunch: fruit salad with fresh yogurt dressing instead of sour cream.

1. Lunch: porridge with vegetables (for example, rice) and a piece of boiled chicken breast.

1. Snack: a glass of vegetable juice with a spoonful of wheat or oat bran.

1. Dinner: boiled or stewed fish, vegetable salad and an apple.

Water - 2 liters minimum, not including tea and juices. As you can see, the usual menu, similar to any other of the low-calorie ways to lose weight. You can vary the table of allowed products, adhering to the above rule: one serving of food should fit on your hand.

A simple recipe to remember.

Shrimp omelette:

• beat eggs with low-fat milk;
• defrost the shrimp by throwing them into a frying pan;
• pour the prepared beaten egg and bake in the oven;
• cool and cut into portions.

This recipe is equally suitable in the weight loss menu for women and for men.

Fitness diet: contraindications

The method under consideration is useless or even harmful to apply in the following cases:

• you lead a sedentary lifestyle;
• you have chronic diseases of the kidneys, liver, heart, blood vessels and other organs;

There is a way, proven and reliable. I am happy to inform you about it, because you can buy my video "Active Weight Loss Course" by accessing the Internet anywhere in our country. Of course, I won’t promise you a quick drop of five cherished kilos in a week, but you will lose weight gradually, without harm to health. And most importantly: what goes away will not come back.

I will tell you in my video course how you can eat deliciously using only healthy foods, do not squeeze yourself into a fitness diet that is completely unnecessary and rarely brings long-term benefits. And yet - you can make a new way of life permanent.

I promise you support, I will answer your questions on my site and post updates as needed.

That's all for today.
Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
And drove on!

By the word “fitness”, which entered the active vocabulary of the modern Russian language not so long ago, we mean a whole universe of activities: from pedaling on an exercise bike to power lifting. One starting point generalizes them: it is customary to call fitness an ordered physical culture complex aimed at improving the figure and general recovery.

Most often, fitness in the form of group cardio exercises or gym workouts is turned to if you need to lose weight. This is a mass sport that has its own professionals, but the bulk of the "population" of the gyms are students or working people leading a normal lifestyle.

In most cases, one of the main reasons for the “breakdown” with training is an improperly chosen fitness diet that does not provide energy for training and resources for recovery.

For the old-timers of sports centers, there are no dark places in the matter of a fitness diet: they have learned to understand their body and are guided by what “fuel” and why it needs to work. However, if the need for fitness for weight loss has become apparent due to excess weight or the need to change the proportions of the figure through training, the issue of proper nutrition comes to the fore.

And here, many people who lose weight make a mistake, annoying in their constancy: a nutrition plan is chosen as a fitness diet, aimed at rapid weight loss. Finding one of these diets today is not difficult: express diets, fad diets, all kinds of diets with the prefix "no-".

Such methods of losing weight are often justified if you need to quickly put yourself in order or change your eating habits, for example, get rid of cravings for sweets, but in the case of fitness, it is meager, obviously devoid of one (or even several!) nutrients the diet is simply dangerous.

Menu fitness diet for weight loss for women

In order for training to bring maximum results, increasing mass only at the expense of muscles, you need to create a special fitness diet that will help women burn fat during exercise. Then strength training with a payload on the body will contribute to weight loss, and not the formation of unnecessary body fat.

How much do you want to lose weight? Choose the appropriate option:

• 1-2 kilograms
• 2-5 kilograms
• 5-10 kilograms
• 10-20 kilograms
• 20 or more kilograms

Fitness - weight loss diet for women: menu from the pros

It seems that I reached the gym, conscientiously departed for several months, but the result is still in no hurry to appear in the waist and hips.

Why don't they leave overweight? How to explain lethargy and wild fatigue after training? What will help restore tone and gain shape? Only a fitness diet for weight loss for women is capable of this, the menu of which is carefully thought out by a real professional.

Improper nutrition is the enemy of figure and health

It seems to many girls that membership in a fitness club is already half the battle on the way to harmony. In fact, sports training must necessarily go in tandem with proper nutrition. Only in this case, you can count on the effectiveness of the loads and a long-lasting result.

It is a mistake to believe that it is necessary to give up all fatty, salty, sweet and some other things in order to lose weight. Indeed, severe food restrictions will make fat burn in problem areas.

But as soon as it is decided to "eat up", he will return, taking his friends.

Having remembered the stress associated with the refusal of food or a significant dietary restriction, the body will begin to actively build up body fat in order to protect itself from a possible repetition of the scenario.

The effectiveness of this approach is zero. Moreover, during the refusal of certain foods, general well-being worsens. The person becomes nervous, apathetic and irritable.

All day he is haunted by mood swings and a constant feeling of hunger. Under such pressure, after enduring the whole day, many break down in the evening, deciding to reward themselves with something tasty.

But it is not easy to stop, as a result we get feelings of guilt and dissatisfaction with ourselves.

To do this, the diet must be balanced, not contain junk food, and also be rich in certain trace elements. An experienced professional will be able to think over a fitness diet for weight loss for women, an experienced professional will be able to competently compose a menu.

Why is a balanced diet so important for a diet?

Fitness - diet can not be the same for everyone. Each woman has her own characteristics - from the type of figure to blood pressure. When compiling a diet, an experienced athlete and instructor takes into account all individual indicators. The benefits of this approach are clear:

• the body is cleansed of toxins and toxins;
• metabolism is normalized;
• the process of cell regeneration starts;
• “craving” for unhealthy food disappears (in particular, fast food);
• the body is saturated with vitamins;
• there is energy for effective training and daily activities;
• the hormonal background is stabilized;
• problems with the digestive system go away.

Golden rules of fitness diet

The power supply system is built according to certain principles. They are common to all. When compiling a diet, the trainer takes into account the main points, the schedule and intensity of training, the personal wishes of the client, and also describes in detail what and when to use. The key pillars of fitness nutrition are:

1. Breakfast, lunch and dinner at their own time. morning reception food is sacrificed for the sake of an ironed skirt or extra minutes spent in bed. Lunch is eaten up by work. Arriving in a hungry and exhausted state after a hard day, training on simulators cannot please. After the “torment” in the hall, you finally reach the refrigerator and forget about all the restrictions, because you really want to reward yourself for your work.
2. Eating at this pace leads to increased blood sugar, drowsiness and irritability. You need to eat little and often, you should not give dinner to the enemy, but it is also fraught with a feast after the cherished 18:00. Eating small meals will gradually reduce the production of a hormone responsible for the accumulation of fat in the body.
3. Protein is essential for every athlete. He is building material human body. Without it, muscle growth is impossible. If, during regular physical exertion, the required amount of an element does not enter the body, then the process of extracting it from internal tissues begins. External signs will not keep you waiting: loss of strength, split ends, exfoliating nail plates, deterioration of the skin. Protein is found in meat and fish. These foods take a long time to cook, so it's best to replace them with protein powders or protein bars. correct dosage and the time of application will also be prompted by an experienced consultant.
4. Don't let yourself dry out. Not only athletes know about the benefits of water for the human body. Therefore, do not forget to drink fluid regularly. It may not be just water, but for example, herbal tea. It is necessary to make it a rule to take a bottle to work, for a walk or to the movies. Having it always at hand, it is very difficult to forget about taking the next portion.
5. Fruit and vegetable cocktail. Fresh and properly cooked fruits fill the body useful substances, improve peristalsis, contribute to the activation of vitality. They saturate well, without burdening the body. But do not forget that fruits and berries are not only a storehouse of vitamins, but also a reservoir of sucrose. So that sweet fruits do not become enemies, it is necessary to use them in limited quantities. A professional instructor will be able to competently advise.
6. Every girl who is fond of sports should adhere to a fitness diet. Such a diet will help to achieve tremendous results in a short time, “fix” the indicators, and normalize the general condition. Food will no longer be an obsession or challenge. A detailed menu will allow you to organize your diet, cooking and even the day. Only a diet from an experienced professional will help you lose weight and improve your body in training to model parameters.

Proper nutrition during fitness is the key to achieving the best possible results. These two terms are considered inseparable when it comes to a beautiful body and a healthy body. The main factors that provoke weight gain are the habit of eating irregularly and a sedentary lifestyle. Together, these two factors are a significant barrier to a slim and beautiful figure.

Proper nutrition during fitness for weight loss is built on the following principles:

1. Food should be taken in small portions, but often - 5 times a day or every three hours if you set a goal to lose weight. This is exactly what the diet should be like when doing fitness for those who want to get rid of excess weight in the shortest possible time.
2. One meal should contain approximately 400 calories.
3. It is strictly forbidden to skip breakfast. Dinner is also very important, but you should not overeat, it is best to have dinner with fresh vegetables and protein products. For those who are engaged in fitness with the goal of losing weight, a serving of low-fat cottage cheese, egg whites or a salad of fresh vegetables is an ideal dinner option. Such food will not turn into body fat in problem areas of the body.
4. Every time before training, one and a half to two hours, you should provide your body with good nutrition. In the composition of food consumed before physical activity, there must be slow carbohydrates, proteins and fats. If you want to lose weight, after training for two hours, you should stop eating carbohydrates, instead of them you need to eat only protein foods. For those who want to both lose weight and build up muscle mass At the same time, fitness trainers recommend not eating for two hours after a workout, but after a specified time, eat food in the form of proteins and carbohydrates. In this case, immediately after fitness, you can eat fruit, drink low-fat yogurt or kefir, or a protein shake. In no case should you eat fat after training for two hours.
5. During the day, it is important to try to avoid starchy carbohydrates such as bread, rice and pasta, which can be eaten in small amounts in the morning or two hours after the end of the workout. For lunch and dinner, you need to eat non-starchy carbohydrates - fruits, vegetables, grains.
6. During the day, you should provide your body with a sufficient amount of lean protein. Protein nutrition for women during fitness for a single intake should consist of such an amount of food that fits in one palm. A large amount of complete protein is found in foods such as low-fat cottage cheese, tofu, soy meat, fish, vegetables and fruits. It is necessary to eat a large amount of fresh vegetables and fruits a day, especially those containing fiber, because they speed up the metabolic process.
7. Nutrition during fitness for weight loss should also consist of healthy fats - monounsaturated and polyunsaturated. They are found in foods such as nuts, wheat, olive oil, avocados, and flax seeds. These fats should completely replace unhealthy fats with a high content of fatty acids, the sources of which are meat, lard, eggs, full-fat dairy products, coconuts.
8. When exercising for weight loss, you need to drink at least 2 liters of water per day, while it is important to refuse drinks containing sugar.
9. It is advisable to exclude foods with low nutritional value, processed foods and foods from the diet. The diet should be based on fresh natural and organic food.
10. It is important to try to reduce the amount of sugar and salt in your diet as much as possible.

Fitness diet - an indispensable companion of a sports lifestyle! However, it has its own tricks and secrets. Even if you are determined to get rid of excess weight as quickly as possible and are ready to train until a sweat, be careful: losing weight in the gym requires special attention not only to the composition of the menu, but also to the meal schedule.

By the word “fitness”, which entered the active vocabulary of the modern Russian language not so long ago, we mean a whole universe of activities: from pedaling on an exercise bike to power lifting. One starting point generalizes them: it is customary to call fitness an ordered physical culture complex aimed at improving the figure and general recovery.

Most often, fitness in the form of group cardio exercises or gym workouts is turned to if you need to lose weight. This is a mass sport that has its own professionals, but the bulk of the "population" of the gyms are students or working people leading a normal lifestyle. For the most organized among them, training in its constancy becomes something like a hygienic procedure; someone in a short time manages to survive several “romances” and “divorces” with the gym.

In most cases, one of the main reasons for the “breakdown” with training is an improperly chosen fitness diet that does not provide energy for training and resources for recovery.

For the old-timers of sports centers, there are no dark places in the matter of a fitness diet: they have learned to understand their body and are guided by what “fuel” and why it needs to work. However, if the need for fitness for weight loss has become apparent due to excess weight or the need to change the proportions of the figure through training, the issue of proper nutrition comes to the fore.

And here, many people who lose weight make a mistake, annoying in their constancy: a nutrition plan is chosen as a fitness diet, aimed at rapid weight loss. Finding one of these diets today is not difficult: fad diets, all kinds of diets with the prefix "no-". Such methods of losing weight are often justified if you need to quickly put yourself in order or change your eating habits, for example, get rid of it, however, in the case of fitness, a meager diet, obviously devoid of one (or even several!) Essential nutrients, is simply dangerous.

Fitness diet: 6 body functions to take care of

Making fitness a part of your life in order to become more beautiful and healthier, be prepared for the fact that you will have a certain adaptation period: the body needs to learn to live in conditions where it is expected to be ready for stress and subsequent major changes. In order for physical education to be a joy, when compiling your fitness diet, do not forget about:

• 1 Cardiovascular health (pressure, blood flow, oxygen transport)
• 2 Respiratory functions
• 3 Support hormone production
• 4 Immune support
• 5 Muscles and bones
• 6 Metabolism.

Items are not arranged in order of importance - each of them is in a special priority. That is why when practicing any sport, including fitness training, it is necessary to equally take into account all aspects of the "work" of the body. And a fitness diet is simply obliged to include both proteins, and fats, and carbohydrates, and vitamins with minerals, and a sufficient amount of liquid - otherwise, training, instead of health and beauty, will bring exhaustion, which, alas, will mean not harmony, but critical state of physiological systems.

A well-thought-out fitness diet and balanced fitness nutrition will help you train at a fairly high intensity, while:

• avoid rapid onset of fatigue
• support the need for recovery
• make the body stronger and change the fat/muscle ratio
• improve concentration
• reduce the chance of injury
• reduce the risk of headache and stomach pain

Fitness diet: what to eat?

The fitness diet has two main characters - (carbo) and. Carbohydrates provide energy to the body and nutrition to the brain and nerves. In the body, carb stores are stored as glycogen (animal starch) in the muscles and liver, and are actively consumed during exercise. Therefore, the lack of carbohydrate food in the fitness diet will make it impossible, in fact, fitness - it is problematic to perform leg swings when the body requires to lie down.

The most complete sources of carbs for a fitness diet are carbohydrates with a long assimilation chain. These are whole grains and products from it, fruits and vegetables with a low glycemic index - in a word, all that is processed slowly, providing a uniform supply of energy.

Proteins in a fitness diet play the role of “bricks” for the muscles: after warming up, having worked and “spent”, the muscles require a portion of amino acids for protein synthesis. Depending on the bioavailability and amount of proteins, the incoming "building material" during muscle synthesis will be spent either on restoration or on tissue growth. As you can understand, if there is not enough protein with food on a fitness diet, the muscles, which should become stronger and more resilient, begin to suffer from dystrophy, literally “eating” themselves.

Fats in a fitness diet is an issue that requires attention and control. Definitely, food containing fat should be avoided immediately before training - fats do not provide clean energy, they do not form glycogen reserves, and the digestion process, and with it, respectively, the metabolism is seriously slowed down. However, do not rush to completely refuse: there are those that can help you lose weight! Fatty acid(especially unsaturated ones) are indispensable in the fitness menu - they are vital for the cardiovascular, central nervous and endocrine systems, maintain tissue elasticity, participate in mitosis (cell division), serve as a preserving and transporting medium for fat-soluble vitamins.

And, of course, don't forget the water. In a fitness diet at the stage of active weight loss, it is needed like air - the breakdown products of proteins and fats, toxins are removed with water, and tissue fluids are updated with it. But even at that joyful time when excess weight defeated, and it remains only to achieve sculptural muscles and a chiseled figure with the help of training, water does not lose its significance: without sufficient fluid intake, it is impossible to form healthy protein cells. Water helps supply the muscles with oxygen, and a sufficient supply of it not only makes it easier to endure the severity of the load, but also relieves muscle pain, which is well known to new “fitnessists”.

Attention, it is important not to confuse clean water and liquids, the use of which is equated with food intake - juices, thick fermented milk products, protein shakes. They (just like coffee and tea) are not included in the rate of fluid intake, which, with active fitness activities, is approximately 2 liters for a woman weighing about 70 kg (to adapt this figure to your weight, add or subtract 250 ml of water from the calculation for every 10 kg of weight).

Lethargy, dry mouth, a sharp deterioration in mood, and even the lack of visible results against the background of regular exercise and a well-thought-out fitness diet can be evidence of a lack of water! Specialists in sports nutrition It is advised to maintain fluid balance in small but regular sips during intense exercise for up to 50 minutes, and to replace plain water with a sports drink if the workout lasts longer. The carbohydrates in the sports drink will give you extra energy, and the electrolytes will keep you hydrated.

Fitness diet: when to eat?

Even if your goal is to get rid of as many hated extra kilos as possible in a short time, fasting before training is contraindicated. The composition of the dish and its size are individual and depend on the nature of the fitness, the current state of your body, age and the expected end result. A specific menu will help to compose and adjust your trainer, but general recommendations on a fitness diet are:

- "loading" meal one and a half to two hours before training: "long" carbohydrates and lean protein for energy and a feeling of satiety without overeating;

If you didn’t have time to have a “correct” lunch and feel that you don’t have enough strength, you can drink a glass of milk half an hour before training (a product containing both protein and carbohydrates);

During training - water in small portions every 15-20 minutes (watch for sweating - if it is strong, it costs more to drink to compensate for the loss of moisture);

Immediately after training for 20-30 minutes, you should "close the carbohydrate window" and eat about 100 grams of a product containing fast carbohydrates (ideal - a glass of fruit juice, a small banana, a carbohydrate cocktail with glucose and honey);

You can eat “normal” solid food for dinner a couple of hours after training. It is advisable not to consume foods containing caffeine during this period - this substance blocks the action of insulin (see below).

In what "windows" can a fitness diet "look out"? The question of “metabolic windows” remains debatable, but most sports nutrition experts agree that short-chain carbohydrates, or fast carbohydrates, are needed immediately after exercise due to their ability to cause an almost instantaneous insulin surge.

During exercise, the “stress” hormones adrenaline and cortisol are produced. While there is a load on the muscles and fat reserves are consumed, they “wait in ambush”: if left unattended, the increased level of these hormones will give the body a command to store fat, and as a result, no weight loss on a fitness diet will work. Insulin is a natural antagonist of adrenaline and cortisol, which stops their arbitrariness with its appearance. Therefore, the use of fast carbohydrates immediately after a workout will only benefit harmony: everything will be assimilated without a trace, the body will return from the stressful metabolic regime to normal without having time to block energy consumption, and you will maintain vigor and good mood due to the timely increase in blood sugar levels.

The "protein window", according to a number of practicing trainers, opens a little later than the carbohydrate one, but remains "open" longer, up to an hour. Its appearance means that all the protein food received shortly after training goes into action, restoring depleted muscle protein reserves and serving the formation of new strong elastic muscles.

You should know that physiologically the protein window opens one more time, regardless of training - this happens at night. While we sleep, the body distributes the protein that has entered it, so a fitness diet for weight loss suggests that for dinner you have a simple and easy-to-digest protein product - for example, a couple of boiled egg whites or a portion of cottage cheese with kefir.

Fitness diet: how much to eat?

In order to train in the gym and lose weight, it is important that the energy expenditure overlaps its intake with food - then the “hard-earned” fat reserves will go into action. Therefore, the standard fitness diet for weight loss focuses on an indicator of at least 1500 daily calories (this is the minimum value, for an individual consultation, contact your trainer or use it). Ours will help calculate the energy value of food.

When compiling a menu adapted for sports, do not forget about its diversity and balance. Of all the products, you should choose those that are minimally processed industrially: give up fast food, convenience foods, refined food. Fitness diet suggests simple meals which you can easily prepare at home and take with you for a snack at work. When preparing food, give preference to a double boiler, grill, baking in an oven without oil.

Do not forget that fitness nutrition implies not only a specific menu, but also drinking plenty of clean water throughout the day. And fitness nutrition for weight loss will oblige you to drink an additional 1 - 1.5 liters of water.

The effect of a fitness diet, coupled with training, does not become noticeable immediately, but after six months you will have a good reason to be proud of yourself from any angle: this time will be enough to “reshape” the body in accordance with the efforts you have expended!

Sample fitness diet menu for the day

Breakfast: a glass of water, an omelet from two proteins and one yolk, a small portion of oatmeal with berries, coffee without sugar

Lunch: fruit, low-fat cottage cheese or plain yogurt

Dinner: Grilled chicken breast, wild rice portion, green salad

Workout

"Window": Carb or protein/carb shake (e.g. low fat milk + ½ banana + 1 tsp honey)

afternoon tea: baked potato with herbs and yogurt

Dinner: 200 gr of boiled seafood, steamed broccoli, a glass of kefir.

It is not difficult to create a fitness diet menu for yourself: it is enough to understand that you can eat everything, but in a useful form, proportion and sequence.

Many people visit fitness rooms, lead healthy lifestyle life. But they do not see the visual result. There is no desired harmony from classes in gym or visiting the swimming pool.

What is the reason? Not everyone knows that for slim figure and extra pounds, in addition to an active lifestyle, affects properly selected diet. You need to know which foods to exclude before training, and which should be included in the menu in large quantities.

Let's consider in more detail:

• include carbohydrates and proteins in the menu.
• exclude fats from the menu or consume no more than 3 grams.

Why do you need carbohydrates and proteins in fitness before training?

Carbohydrates undergoing oxidative transformations provide all living human cells energy. They are also involved in the protective reactions of the body. Squirrels play a primary role in human life and perform many functions: participate in metabolism, regulate the formation of hormones, protect our body, etc.

They inhibit the activity of the stomach and the process of digestion. As a result - belching, feeling of nausea, colic and heaviness in the stomach during the workout.

Before playing sports, it is better to include light meals:

• low-fat poultry with boiled rice and a slice of wholemeal bread.
• oatmeal with protein omelet.
• steak with lean meats with boiled potatoes.

Products in a fitness diet, before playing sports, should be normal in terms of calories. Last meal better to do in an hour or two hours before start classes. This will allow food to be better digested and absorbed in the stomach.

If the goal of your training is to build muscle mass, then you need to eat one fruit and drink a protein drink half an hour before the start of training.

Fruit it should be with a low glycemic index. The glycemic index is a measure of the effect of foods after eating them on blood sugar levels. These fruits include apples, pears, strawberries and other berries. A protein shake in a fitness diet is prepared on the basis of whey protein. It must be used in proportion: 0.22 g per kilogram of your weight.

In half an hour before the start of classes recommended fitness diet drink a cup of strong green or black tea, without sugar and cream. This will provide great fat burning, and reduce the decline in glycogen, amino acids and glucose in the body. You will not get tired so quickly during training. Physical exercises will be performed by you more intensively.

If you did not have time to have lunch on time, then it is better to drink a glass of milk or a protein shake before class.

Very important in a fitness diet, during the run exercise, eat bigamount of liquid.

Before starting classes, you need to drink a glass of liquid, then repeat the procedure every 20 minutes. The amount of liquid you drink depends on the amount of sweat that was released during the workout.

If you train for more than an hour, then use special drinks for athletes to quench your thirst. They should be drunk in small amounts, every 10 minutes.

Recommended during sports drink fruity juices, preferably homemade, using a juicer. Orange juice is best, which is diluted with water in a ratio of 1: 1.

If during the training period, you notice the following symptoms:

• headache
• dry mouth
• chapped lips
• thirsty
• fatigue and weakness
• irritability

These are symptoms of dehydration. It is necessary to stop training and drink water intensively. When the symptoms subside, you can continue to play sports.

If you have not taken any food for two hours after playing sports, then your workout will be ineffective.

When following a fitness diet, it is important to eat right after a workout. Take food needed in 20 minutes after playing sports. Products should contain carbohydrates and proteins, which will be used for weight gain and muscle recovery. Foods containing fats are not recommended. They inhibit the absorption of carbohydrates and proteins from the stomach into the blood. Carbohydrates are better digested in liquid form. For example: juice from cranberries and grape juice, which have a high amount of glucose to fructose. Can eat also vegetables, fruits, cereals culture, etc. Squirrels better use in a fitness diet as a protein drink from powder or from egg whites. As a result, muscle protein synthesis will increase three times. Recommended products of protein origin without fat: chicken breast, egg whites, veal, fat-free products, boiled fish of fatty varieties. The amount of protein food for each person individually. This is easily determined.

Your serving of protein should fit in the palm of your hand.

After the end of the workout, foods that contain caffeine are excluded for two hours: chocolate products, cocoa, coffee, tea.

There are different options for a fitness diet.

Option number 1 fitness diet

Designed for weight loss only. It is based on strict clock mode:

• five hours before sports do not eat protein foods.
• Three hours before sports, eating is prohibited.
• do not drink an hour before training.
• Do not take fluids during training.
• Do not drink for an hour after class.
• within three hours after playing sports, the intake of any food is prohibited.

After exercising in such a hard mode, your weight will decrease significantly.

Option number 2 fitness diet

Based on a combination proper nutrition with physical activity. The fitness diet lasts for two weeks. Meals five times a day. Weight will decrease gradually and smoothly. 1400-1800 calories are consumed per day. When using this fitness diet option, drink up to two liters of water daily.

Sample menu for 14 days of a fitness diet:

1st day

Breakfast: in any form 2 eggs (1 yolk, 2 proteins), 100 g of oatmeal, 50 g of cottage cheese with a small percentage of fat content, a glass, orange juice.

Lunch: fruit salad, low-fat natural yogurt.

Dinner: 100g boiled chicken, 100g boiled rice, green salad.

Afternoon snack: one baked potato, natural low-fat yogurt.

Dinner: 200g boiled or stewed fish, salad of vegetables and herbs, one apple.

2nd day

Breakfast: 2 eggs, 100 g of muesli, a glass of low-fat milk, any fruit in a small amount.

Lunch: a glass of carrot juice, 50g of natural fat-free cottage cheese.

Dinner: chicken salad, in which 150-200 g of meat, boiled potatoes, one apple.

Afternoon snack: low-fat yogurt, any fruit.

Dinner: 150 g of fish in any form, a glass of boiled beans, vegetable salad dressed with olive oil.

3rd day

Breakfast: 2 egg omelette, 100g oatmeal, 200g strawberries.

Lunch: one banana, 100g fat-free natural cottage cheese.

Dinner: 200 g of fish in any form, 100 g of boiled rice, vegetable salad.

Afternoon snack: any fruit, low-fat natural yogurt.

Dinner: 100g boiled turkey, a glass of boiled corn, vegetable salad.

4th day

Breakfast: 100g oatmeal porridge, a glass of low-fat milk, grapefruit.

Lunch: one banana, 100g fat-free cottage cheese.

Dinner: 150g boiled chicken meat, 50g boiled rice.

Afternoon snack: a glass of any juice from vegetables, wheat bran.

Dinner: 120g boiled beef meat, a glass of boiled corn.

5th day

Breakfast: 100g oatmeal, scrambled eggs, one peach, a glass of any natural juice.

Lunch: 100g boiled rice, a glass of vegetable juice.

Dinner: 100 cooked turkey meat, one apple.

Afternoon snack: 100g low-fat cottage cheese, Vegetable Salad.

Dinner: 100g boiled chicken, vegetable salad.

6th day

Breakfast: protein omelette, 100 g of buckwheat porridge, a glass of skimmed milk.

Lunch: 50g low-fat cottage cheese, one banana.

Dinner: 200 g of any boiled fish, 100 g of boiled rice, vegetable salad, a glass of orange juice.

Afternoon snack: one baked potato, low-fat yogurt.

Dinner: 150g boiled shrimp, vegetable salad.

7th day

Breakfast: omelet based on two eggs, 100 g of buckwheat porridge, one apple.

Lunch: 100g low-fat cottage cheese, one peach.

Dinner: 100g boiled beef, vegetable salad: peas, carrots, corn.

Afternoon snack: low-fat yogurt, 100g boiled rice.

Dinner: 150g boiled chicken meat, vegetable salad.

8th day

Breakfast: 2 eggs, 100g muesli porridge, a glass of low-fat milk, grapefruit.

Lunch: 70g boiled rice, one peach.

Dinner: 120g boiled chicken meat, vegetable salad, half a serving of boiled pasta, a glass of citrus fruit juice.

Afternoon snack: low-fat yogurt, one apple.

Dinner: 120g boiled beef, vegetable salad.

9th day

Breakfast: protein omelet, 100 g of boiled buckwheat, any fruit, a glass of citrus fruit juice.

Lunch: one banana, low-fat cottage cheese.

Dinner: 100g of any boiled fish, 100g of rice porridge, one peach, a glass of citrus fruit juice.

Afternoon snack: low-fat yogurt, 50g-100g dried fruits - dried apricots.

Dinner: 200g fish stew, one baked potato, vegetable juice.

10th day

Breakfast: egg omelette, 100g oatmeal, a glass of blueberries.

Lunch: 100g low-fat cottage cheese, 50g dried raisins.

Dinner: 100g boiled chicken, one baked potato, a glass of vegetable juice.

Afternoon snack: low-fat yogurt, one orange.

Dinner: 100g stewed or boiled fish, salad based on vegetables.

11th day

Breakfast: two boiled eggs, 50g wheat bran bread. A piece of watermelon, a glass of orange juice.

Lunch: one banana, 50g cottage cheese.

Dinner: 100g boiled rice, 200g boiled squid.

Afternoon snack: 50g stewed fish, vegetable salad.

Dinner: 100g boiled chicken, corn vegetable salad.

12th day

Breakfast: 100g oatmeal, protein omelette, a glass of carrot juice.

Lunch: 100g boiled rice with raisins and dried apricots.

Dinner: 100g chicken in low-fat sauce, vegetable salad.

Afternoon snack:

Dinner: 120g boiled beef, 100g broccoli salad.

13th day

Breakfast: 100g oatmeal, scrambled eggs, one grapefruit.

Lunch: 50g low-fat cottage cheese, one peach.

Dinner: 120g turkey meat in low-fat sauce, boiled corn on the cob.

Afternoon snack: a glass of low-fat yogurt, one apple.

Dinner: 150g stewed or boiled any fish, vegetable salad.

14th day

Breakfast: a glass of orange juice, two eggs, 100 g of muesli porridge, a glass of low-fat milk.

Lunch: one banana, 50g low-fat cottage cheese.

Dinner: 150g boiled chicken, green salad, 100g boiled rice.

Afternoon snack: a glass of low-fat yogurt, one peach.

Dinner: 150g boiled or stewed river fish, vegetable salad.

Rice in a fitness diet is better to choose brown, a juices squeeze natural on the juicer. Dairy products and meat must be lean. Fry products for the fitness diet menu Not recommended.

Fitness diet will be effective only with daily physical activity. Good luck!