Most often, newcomers to the world of sports quit training because they chose the wrong diet. If their diet is insufficient in calories, they feel exhausted and cannot quickly recover after exercise. When you overeat, you have the strength for full training, but your weight continues to increase. Then they get disappointed and give up trying to get their body in order.
To achieve the desired results in sports, you need to correctly create a menu. The body should not suffer from nutritional deficiencies, because the athlete must have enough strength to carry out an effective workout. However, it is not recommended to exceed the number of calories in the daily diet, because then the percentage of fat tissue will continue to increase. To lose weight or stay in shape, you need to know how to eat properly before, during and after exercise.
How to eat properly when playing sports for girls
For those who want to know how to eat properly while training to lose weight, make your body beautiful and learn how to select foods, it is better to consult a specialist. He will not only tell you how to choose a balanced diet when losing weight and playing sports, but will also help you create a daily diet. You can choose your own fitness meals based on their calorie content.
There is no universal list of products that are suitable for all girls. Each person has an individual body structure that requires a special approach. To create an approximate nutrition plan, nutritionists take into account the intensity of training, initial weight, age, and body type of the woman. If you do not take these parameters into account, the desired result will be more difficult to achieve.
Diet for training
It is known that a balanced diet when training for weight loss helps you exercise without harm to the whole body and lose extra calories and kilograms. The menu should include foods containing sufficient amounts of fats, carbohydrates, proteins and fiber. Each of these components has a role to play in weight loss:
- Proteins, made up of amino acids, are the basis for muscle formation. They should be evenly distributed between meals. Healthy foods that contain proteins - meat, eggs, fish, nuts, legumes.
- Fats. It is believed that fatty foods of plant and animal origin interfere with weight loss, but the body needs them in small quantities. Without them, the heart and kidneys cannot function fully. Fats in the diet are required less than proteins and carbohydrates. Safe sources of the substance are: lard, nuts, dairy products, avocado, butter, coconut and olive oil.
- Carbohydrates. The popularity of low-carb diets has led to this element being excluded from the diet by those wishing to lose weight. However, you just need to replace fast carbohydrates with slow ones, which give the body strength and a feeling of fullness for a long time. The first group includes: sugar, buns, white bread, pasta, semolina porridge. The second group includes: bran, rye flour bread, buckwheat, oatmeal, unprocessed rice.
- Fiber is fiber of plant origin and is found in all vegetables and fruits. Eating these foods helps a person feel full faster and cleanse the stomach and intestines of accumulated toxins. It is advisable not to include fruits with a high glucose and starch content - pears, bananas, grapes - in meals for weight loss during training for girls. Vegetables that are good for adding to food are bell peppers, broccoli, Brussels sprouts, Chinese cabbage and other types of cabbage, zucchini, carrots, and tomatoes.
Nutrition plan during training
It is very important to follow a diet and exercise regimen to lose weight. It is better to seek help from a nutritionist so that he can help calculate the calorie content of meals in accordance with the planned physical activity. When independently drawing up a nutrition plan for weight loss when training for girls, you need to follow the rules:
- Divide the daily amount of food into 5-6 meals throughout the day.
- Eat 1.5-2 hours before physical training and 1 hour after.
- Don't consume more than 1500 calories on average.
Authorized Products
All products are divided into daytime and evening products. Carbohydrate foods should be eaten in the first half of the day. Particular attention should be paid to proteins . They are responsible for enriching the body with calcium. This category of products includes: kefir, cottage cheese, eggs, rabbit meat, lean meats. These foods are easily absorbed by the body, so it is recommended to eat them in the afternoon.
Products for a fitness diet
Cereals and nuts play an equally important role . They give energy and lift your spirits. And to maintain emotional and vitamin tone, it is worth supplementing the menu with fruits and vegetables.
The main thing is that all products are fresh, without preservatives or dyes.
Proper nutrition and exercise for weight loss
Sports and nutrition for weight loss should be interconnected, then the result will be achieved faster. The main goal is to reduce body fat, build muscle mass, and get a slim body. By following the basic recommendations for creating a healthy, low-calorie diet, any girl will be able to lose weight and get her figure in good shape. Experts advise continuing to adhere to these rules after losing weight so that the kilograms do not return again.
Before training
Many girls believe that the less food you eat before starting a workout, the faster weight loss occurs. If you don’t eat something before going to the gym, it will be difficult to fully exercise. Pre-workout nutrition to burn fat is a must for weight loss. A girl who neglects this rule runs the risk of serious health problems, in addition to the low effectiveness of exercise, therefore exercise on an empty stomach is strictly prohibited.
Nutritionists advise eating no later than 1.5-2 hours before the intended workout. It is better to give preference to carbohydrate and protein foods, which provide energy reserves for exercise. The total calorie content of the dish should not exceed 300 kilocalories. Suitable for meals:
- porridge from any flakes - buckwheat, oatmeal, barley, corn;
- vegetable salad with chicken breast;
- bran with juice;
- bread made from rye flour with kefir or yogurt.
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During training
If classes last no more than 1 hour, then nutrition during training for weight loss is not required. However, it must be taken into account that during this period a person sweats a lot. In order to restore the water-salt balance of the body, it is recommended to drink more water. When exercise takes longer, it is permissible to consume a special balanced diet in the form of carbohydrate shakes or energy bars. Such products do not overload the stomach and do not interfere with training.
After training
Before starting classes, food serves to provide energy to the body. Post-workout nutrition for girls should include a minimum of carbohydrates, then weight will decrease. It is recommended to eat more food consisting of plant proteins after exercise. If training is carried out before an afternoon snack or dinner, then in the evening it is better to drink a glass of kefir or drinking yogurt.
Conclusion
A rational approach to nutrition is the key to successful weight loss. If you follow all the rules and recommendations, you can achieve weight loss without stressing the body. To prevent excess weight from returning, you need to eat right, sleep at least 6 hours and move more.
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What to drink during a workout for weight loss
The amount of liquid drunk per day during intense sports training should be at least 2 liters per day. There is a special formula that makes it easy to determine what amount of fluid will be optimal during exercise - the weight of the person losing weight, multiplied by 35 for men, and 31 for women. According to health nutrition researchers, only mineral still water or pure filtered water should be considered. Between workouts you are allowed to drink:
- coffee;
- green tea;
- fermented milk drinks;
- hibiscus;
- natural juices.
When the drinking regime is not followed, problems with the digestive system may occur: dehydration, constipation, stomach discomfort. Drinking fluids during a diet accompanied by exercise helps fill the space that was meant for food. 1-2 glasses of water at room temperature 10 minutes before meals will give you a feeling of fullness and will allow you to halve your portion.
Portion control
Counting calories is a popular way to estimate serving size and the number of calories in it. This careful recording of the food received certainly has its advantages, but who would want to keep a nutrition chart all their life?
Counting calories doesn't have to be a lifelong endeavor. This doesn't exactly work in the long term. Studies have shown that calorie counting has a 25% error rate, even if you triple check your calculations and sources. Differences arise from labeling errors, inaccurate serving size measurements and measurements that cannot be taken correctly, differences in product quality, and a huge amount of guesswork.
A more manageable way to track your nutrition is to determine a healthy portion size. Most restaurants aim to serve you a plate with a huge pile of ingredients, more ingredients means a better use of your money, right? Getting larger portions for less money means you'll pay for them elsewhere, like in your waistline.
Studies have shown that when people eat large portions, they turn off their internal satiety system and eat every last bite after they've been full for a long time, but without feeling it.
Understand portion control
Eating until you're full isn't always the best way to determine portion size. Instead, we recommend using a more appropriate and personalized tool at your disposal - your hands:
- Use your palm to determine protein absorption
- Use a clenched fist to determine your vegetable intake
- Use a handful to determine your carbohydrate intake
- Use your thumb to determine your fat intake
Assuming you eat 4 times a day, below are the portions calculated for each meal:
For ectomorphs
- 2 handfuls of carbohydrates
- 1 palm whites
- 1 fist of vegetables
- ½ thumb fat
For mesomorphs
- 1 handful of carbohydrates
- 1 palm whites
- 1 fist of vegetables
- 1 thumb fat
For endomorphs
- 1/2 handful of carbohydrates
- 1 palm whites
- 1 fist of vegetables
- 2 fat thumbs
These are great general guidelines because your arms are proportional to your body. Be flexible and adjust your portion according to how you feel and how you look. For example, if you are gaining unwanted weight, then try reducing your carbohydrates to half a handful per meal and your fat to half a finger.
Meal frequency
Regardless of whether you eat small meals often or eat everything in two sittings, the frequency of meals should revolve around your grocery list and be convenient for you. As long as you get the right food in the right quantity, how you eat depends on your preference.
Menu for weight loss during training for girls
It is necessary to draw up an approximate diet in advance during active training and strictly adhere to it. Weekly menu for weight loss for a girl for 5 days:
1 day:
- breakfast - oatmeal with low-fat yogurt, green tea;
- lunch – bran bread, dried fruit compote;
- lunch – baked chicken breast, steamed broccoli, grapefruit juice;
- dinner - 2 eggs, tomato and cucumber salad, tea with honey and lemon.
Day 2:
- breakfast – 1 grapefruit, zucchini pancakes, coffee with milk;
- lunch – cottage cheese casserole, kefir;
- lunch – boiled fish, brown rice, berry juice;
- dinner - egg salad with vegetables, chicken in olive oil, compote.
Day 3:
- breakfast – five-grain porridge, orange juice;
- lunch – 50 g of nuts, drinking yogurt;
- lunch - boiled rabbit meat, cauliflower, fried in breadcrumbs, tea with lemon;
- dinner – vinaigrette, lean pork steak, fruit drink.
Day 4:
- breakfast – buckwheat porridge with apple, hibiscus;
- lunch – cottage cheese with dried apricots and raisins, green tea;
- lunch – onion soup, grapefruit juice;
- dinner - beef cutlets, Greek salad, cherry compote.
Day 5:
- breakfast - oat bran, drinking yogurt;
- lunch – hibiscus, cottage cheese casserole;
- lunch – vegetable stew, steamed fish, apple juice;
- dinner - salad of savoy cabbage, onions, bell peppers, scrambled eggs, tea with honey and lemon.
Diet recipes
The menu should not be monotonous; substitutions of dishes are allowed, but subject to the dosage of portions and the norm of calories per day (1600). A few recipes that are suitable for a fitness diet:
- Delicious salad. Ingredients: chicken fillet, lettuce, bell pepper, apple, lemon juice, plain yogurt. The chicken fillet is fried, cooled, cut into pieces along with an apple, pepper, salad, and mixed. Season with a few drops of lemon juice, yogurt, and add spices to taste.
- Smoothie. Ingredients for a healthy dessert for breakfast: banana, berries (raspberries, strawberries, currants, blueberries), skim milk. All ingredients are blended in a blender and the delicious drink is ready.
- Omelet with boiled shrimp. Ingredients for an unusual version of a familiar dish: eggs, milk, boiled shrimp. Beat the eggs and milk well with a whisk, add salt and pepper. Stir in the cooked shrimp, pour the mixture into a baking tray, and bake in the oven.
- Vitamin bomb. For a healthy salad you need 150 g of apple, carrot, daikon, 70 g of low-fat sour cream and a tablespoon of currants. Grate the apple, daikon, carrot on a coarse grater, add a tablespoon of berries and season. Easy, fast and tasty! A significant plus is that there are a lot of vitamins in the salad.
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Fitness diet for active weight loss for 14 days
A specially designed 14-day fitness diet for weight loss is very popular, with the help of which, subject to daily fitness training, you can get rid of 5 kg of excess weight.
It consists of three stages,
- The first five weeks are marked by drinking a large amount of fluid (up to 3.5 liters per day), limiting salt. The diet contains the required amount of protein, daily calorie content is no more than 1800 kcal for women and 2300 kcal for men.
- High fluid intake continues for the next five weeks; while maintaining the amount of protein consumed, the total calorie content is reduced to 1600 kcal for women and 2100 kcal for men.
- The final five weeks are designed to eliminate deep fat reserves, so the total calorie content is reduced to 1400 kcal for women and 1800-1900 kcal for men.
The menu for this diet option is compiled according to the principles given above, the main thing here is to monitor the calorie content. This fitness nutrition option is especially suitable for women.
Fitness nutrition for men has a higher calorie content, this is due to the fact that the energy consumption of the male body is higher. Additional calories should be obtained exclusively from protein foods, which ensure the normal functioning of muscle mass, preventing its loss.
