products that are necessary for the diet
Diet during the occupation of the sport should include the necessary products, which contain nutrients.Also, with fitness classes it must be observed at certain time intervals.
in the human diet, which is engaged in fitness must include a definition of the composition of substances.Depending on what kind of life is a person, in the same substances the body needs more and in others need less.Daily calorie composition should be from 1500 to 1700 kcal.The main components of substances that are essential for the organism at employment by fitness - a protein, fiber, carbohydrates.
Foods that are rich in protein include: chicken (preferably white meat), turkey and eggs.Very useful dairy products - cheese, yogurt, milk.Meat at large physical activity is essential for the body (beef, lamb, pork).Also one of the main products is the fish.
rich in fiber, cabbage (broccoli, cauliflower, Brussels).As well as carrots, beets, squash, zucchini, eggplant.Eat more fruits a
To the body was sufficient amount of carbohydrates in your diet include rice, pasta, buckwheat, oatmeal, boiled potatoes.And lean on bananas, raisins, citrus fruits.Plain bread and a loaf is replaced by wholemeal bread.Products can include different, but most importantly - do not overeat.Avoid convenience foods, cakes, sweets, fatty foods.
How to organize diet for fitness classes
diet must be followed when doing fitness as follows.All the food is divided into five stages.In no case did not load.Eat more often, but small portions organize.Prior to training, a half hour, it is necessary to eat.Fasting is not recommended to engage in fitness, because the body will draw from its resources the necessary energy.Under this option reduces performance, even a hungry fainting may occur.Before exercise you can eat food that has time to digest (soup, salad, a little porridge, cottage cheese).If you are a fitness center with the aim to build muscle mass, before the workout, eat some fruit.Also, before the occupation is good to drink tea or coffee - it helps during training to burn more fat.This will burn fewer amino acids and glucose, fatigue will be felt less head will be "clear."
during fitness should eat plenty of fluids because the body loses it in large quantities.Liquid should be consumed in spite of the fact that there is no feeling of thirst.With intensive training slows down the work of many receptors, also those who are responsible for "thirst."Therefore, the body is dehydrated and not feel thirst.When dewatering felt dry mouth, dry mouth, thirst, fatigue, dizziness, lack of appetite.Drink necessary for training periodically.Carbonated drinks are best avoided.
After half an hour of training should not take any food.Then you can eat some foods that do not contain fat as food, drinking at this time, will go to the restoration of muscle mass.Also for two hours is not recommended to use products containing caffeine (chocolate, cocoa, coffee).For dinner, it is desirable to consume protein foods (peas, beans, buckwheat, meat, fish).The main principle of the diet during activities such as fitness - do not overeat.With regular exercises and proper nutrition, the result will be positive as much as possible.