Prolongation
Half a day's worth an hour or two after lunch. Generally, in the afternoon you can eat a little bit at two-hour intervals. The food should contain a lot of carbohydrates - it will give strength before the class. It is necessary to build a schedule of daily meals so that the extreme took place at least one and a half hours before the class. Drink water (not carbonated), juice - it will not hurt, especially in the last hour before training.
How to eat properly in sportsEnage should be varied. Do not dwell on cheese and diet boiled chicken breasts (I know - at first only them and eat them, rejoicing for yourself, and then you can not look at these products). Boiled meat and steam meat will be perfect, legumes - only grinded, as well as oatmeal with milk. It's a great variant - different soups, not too fat, but not quite lean. Neutral soups, again for a change, should be interspersed with sour soups.
If possible, to keep up with the meal schedule, it is better to carry food with you (if you are at work or near a normal cafe or if you want to save money). There's nothing to be shy about. After all, are you trying to improve your shape or just have nowhere to go with the money and you don't have anything to do with it? Besides chicken and meat, eat fish. Garnish - buckwheat, rice, potatoes, even pasta (without fat sauces). Buy a few sealed plastic containers in the shop - they are convenient to take food with you.
The daily calorie rate (and not only in sports) also depends on the climatic conditions in which the individual lives. In the heat, it is better to reduce the caloric content of food, while in Siberian frosts - there is more protein food, but to reduce the consumption of fats.
During and after training
Of course, you can't eat anything during practice. It's strange to rock, let's say, a press with undigested food in the stomach, biting off a piece of bun from time to time. As it was already said, it is necessary to "tie" with food at least one and a half hours before the training session.
But during the workout it is worth drinking water (it is good to drink a glass of water before it). Of course, not in liters, but gradually: a few sips every 20-25 minutes. Do not swallow water at once, it is better to hold it in your mouth a little - the thirst quenches better. Naturally, no soda. Even mineral water, not to mention the stake and other lemonades. Do not drink cold water. After exercise, it gets hot, and a person tries to get some cold water for the driver. You can't just do that. Much better if the water will be room temperature, even slightly warm. As a rule, there are coolers in the gyms - there is no problem to add some hot water to a glass of cold water.
You can't limit yourself to taking liquids while you're doing sports. This can lead to pressure fluctuations, increased stress on the heart, the beginning of the processes of dehydration of the body.
After training, if desired. If you want to drink, drink, but if not, do not drink. There is an opinion that you cannot drink water immediately after training. But it is not so. If you drink half a glass or even a glass of water, it won't get worse.
How to eat properly when doing sportsThere is no food now. Training is over, a lot of energy has been spent, and you want to eat. It's a huge mistake to wait two hours after training and only then let yourself have a snack. You shouldn't do this. It is desirable that no more than an hour should pass between physical exercises and the following meal. Another thing is that you shouldn't eat too much. A plate of rice, buckwheat, or even better - a little mashed potatoes made of beans or peas, a little cottage cheese and jam, fresh fruit - this is enough to remove hunger and strengthen the strength.
You can't eat that
Of course, there are products that are better to minimise consumption in sports. These are sweet drinks - any lemonade, coffee and tea with sugar (the latter is better to drink with honey or, in extreme cases, with sugar substitute). Of course, you shouldn't be on top of the baking process. Sweet buns and even bread can be replaced with special bread, yeast-free bread. Candy, and not only chocolate, but mainly caramel. Various pastries, especially those made of "unknown things" (they are never better). Cheap pasta (only high-quality durum wheat pasta is acceptable and even useful). Let's emphasize: "Minimize consumption" - does not mean to exclude it at all: do not beat yourself for one piece of candy eaten.
Vitamins can be used as a supplement to the diet in case of intensive physical activity (in winter and spring this should be done without sport). There are specially designed vitamin complexes for those who are friends with sports. Before using them, consult your doctor. Now you know how to eat properly in sports. Go in for sports, eat properly and be healthy! By the way, the tummy of the author gradually decreases.