Sport, fitness - for many people it is not just words, but a way of life. These people, without a doubt, are aware of how it is desirable to eat at regular (albeit at the amateur level) sports activities. However, there is another category - beginners. Those who have finally made up their minds, overcame laziness and signed up for a gym. We will tell you how to eat properly in sports. Although, perhaps, "pros" will also emphasize something new for themselves.
Let's emphasize - the story in the material will not go about food additives (BAAAs, etc.), sold in specialized shops. First of all, there is no certainty that they are absolutely harmless to health. Secondly, "Culinary Eden" is still a resource about "ordinary", albeit very tasty food, as well as everything related to it.
Sports are always muscular activities. For normal muscle work and sports results (for example, some muscle buildup), there is a need for additional protein meals. After all, it is the protein that is "responsible" in our body for the formation and restoration of body cells and tissues.
How to eat properly in sports However, do not forget about carbohydrates. Some people mistakenly believe that their consumption should be limited, they say, you get fatter. However, carbohydrates are the main source of energy. And energy is very necessary for the body with significant physical activity. They are also a source of energy for fats. They should not be forgotten either. In general, proteins, carbohydrates, and even fats in physical activity the body needs more than without them.
How to eat properly in sports. Beginning
Returning from vacation and sober eyes looking at his photos taken at the sea resort, the author was surprised to find the presence of his already quite noticeable tummy. This saddened the author. But faithful friends did not let him die of yearning - they encouraged him to sign up for the gym. Moreover, they made a company. By the way, it is better to go in for sports just by the company. At least with someone else. And it is more fun, and there is a certain competitive spirit.
How to eat properly in sportsStart practicing better with two times a week (this is not an invention of the author - the advice of the coach). And when you feel that you "rocked" - you can switch to a frequency of three times in seven days. Someone does it more often, but if you just want to "tidy up" - it's enough: too much diligence can hurt. By the way, I almost forgot, it is necessary to consult with a doctor before starting classes. Moreover, it is desirable not to consult a doctor "assigned" to the fitness center. Spend your time, do not regret it. In the end, you will receive not only advice on the intensity of training and workload, but also more or less complete picture of your health. When was the last time you had an examination of the body without any obvious reason, just for prevention? Same thing. When a doctor's consultation is received, go to the gym at last. Meet the trainer. At first, it is better to hire him - he will advise and control the implementation of a set of necessary exercises (depending on the goals you pursue), will show how to use the simulators correctly.
I'm hungry for something to eat
I have to be honest, I didn't have time to eat right at first. After a couple of the first lessons "everything hurt". But then the body adjusted to the new rhythm of life, the muscles "developed", the pain went away. My friends and I remembered that we seem to have heard something about the fact that we should eat something special when doing sports. When we remembered, we asked the coach a question. By the way, he could have enlightened us about it himself. After all, proper nutrition accelerates the achievement of the required result. "Minus one hundred points is Gryffindor," said Minerva McGonagall, director of the Hogwarts School of Magic in the Harry Potter saga.
Anyway, the question was asked. In response, our coach recommended that we eat at least 5-6 times a day, saying that this method of eating was "the most physiological. During the day there should be two breakfasts (first and second), lunch, dinner and meals after training. It is advisable not to eat before the training session and not to eat too much after it.
How to eat properly in sports To eat properly in sports, the first breakfast, which should not be too abundant. A glass of yogurt, kefir (not necessarily skimmed), maybe a little cottage cheese, tea, coffee (both without sugar) or fresh orange juice. The first breakfast is about 5% of the total daily calories. Then the second breakfast. It can be eaten before leaving home for work or, if possible, already at work (about 30% of the daily calorie intake for adults). Lunch is another 30% of calories. Lunchtime - plus 5%. Dinner is 25%. Another 5% is food after training. Do not eat too much. If you weigh 70-80 kg, the amount of food you eat should not exceed 4 kg per day. Do not forget about fruits and vegetables: 15-20% of the daily ration. This is ideal.
Not everybody and not always can observe this kind of diet. But, of course, options are possible! For example, breakfast can be one thing - nothing terrible will happen to you because of this. Breakfast and lunch on a "sports day" should be nutritious enough.
