How to eat when you go to the gym. Food and gym

Sticking to a fitness menu for the week is important to achieve your goal - a beautiful figure. Without a healthy diet, efforts in sports will be in vain. A special role is given to fitness nutrition for weight loss. The weekly fitness menu for girls is also an opportunity to acquire a beautiful sculpted figure. An effective fitness diet for weight loss, a weekly menu for which we will consider below, is a chance to get in shape in a short time.

The result of losing weight depends 70% on what food you consume and 30% on exercise. Fat burning is not affected by the number of calories, but by the balance of fats, carbohydrates and proteins that you eat and how many meals per day. With the right diet, the results will be quick and long lasting. What foods are suitable for a fitness diet and how to create an approximate weekly fitness menu for women?

Features of fitness nutrition

Photo 1. A complete fitness menu for the week including complex carbohydrates (pasta, rice, zucchini), protein (eggs, meat) and fiber (carrots, broccoli, greens)

Following a weekly fitness menu is an integral element of winning a beautiful body. Fitness nutrition for the week includes all the necessary substances to make the body feel comfortable. The fitness food menu for the week, which we will consider below, is strict but effective. The fitness menu for the week includes 1900 calories. So, the general features of fitness rules include:

• natural products;
• regime;
• ban on heavy food in the evening;
• water balance;
• balanced nutrition before and after training.

Naturally produced products are the key to a beautiful, toned body and a lever for improving the health of the body as a whole. Natural products mean a healthy lifestyle. Canned and processed foods from supermarket shelves are not included in the list of healthy foods.

Photo 2. Proteins, slow carbohydrates and a minimum of fats are the basis of a fitness diet.

The regime involves two key points: calorie content and nutrition by the hour. Even for a large man who has decided to lose weight, 1900 calories per day is enough, but for girls, 1300-1400 calories are considered the norm when losing weight. Eat small meals 3 to 7 times a day.

Heavy food in the evening is taboo. Cottage cheese, apples, low-calorie fruit dessert - yes, fried potatoes - no. Staying hydrated is an element of a healthy food diet. Supplying the body with water during sports helps maintain beneficial microelements in the body.

A feeling of lethargy, irritability, dry mouth and weight that does not decrease during regular exercise indicate a lack of water. Maintain fluid balance in your body and drink water more often, at least a few sips.

Before training, do not eat for at least 2-3 hours in order to lose weight. If you want to have a snack, then eat fruits, low-fat dairy products, and cereals. After training, it is recommended to have a snack immediately and then fast for 2-3 hours.

The calorie content of the diet is 60-70% of the daily value. So, if a girl has 1250 calories, then on a fitness diet she is recommended to consume 875.

Photo 3. Compliance with the drinking regime increases the effectiveness of the fitness diet.

Products for diet

The right products are the key to your quick results. Sweet and fatty foods are not recommended. What other principles should you follow to lose weight?

If you want to follow a fitness diet for 2 weeks or more, include the use of multivitamin complexes so that the body does not suffer from a lack of vitamins.

Photo 4. Vitamin complexes containing iron, calcium, zinc, phosphorus, and cobalt are needed to prevent vitamin deficiency in the diet.

Fitness nutrition for a week is based on three pillars: fats, carbohydrates and protein. The components must be in balance. If you use them correctly, you will not feel hungry, although this is normal when you change your regime.

The statement that carbohydrates are harmful to health and beauty is fundamentally false. But fitness nutrition uses slow rather than fast carbohydrates. They create a feeling of fullness and due to this we eat less food.

Slow carbohydrates are rice, buckwheat, oatmeal, millet cereals, whole grain pasta, rye bread. Eat slow carbohydrates in the morning and sometimes at lunchtime so as not to suffer from hunger.

Photo 5. Products containing slow carbohydrates: legumes, potatoes, rice, corn, wholemeal bread and pasta, oatmeal

If you work out in the gym, then adding protein to your diet will affect the relief of your muscles. Main protein foods: chicken, fish, lean meat, eggs, milk and cottage cheese.

It is important to consume fats during a fitness diet. The dose of fat is a couple of tablespoons of vegetable oil, or 30 grams. nuts

Photo 6. Protein products: beef and chicken, fish, hard cheese, eggs, dairy products, legumes.

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Sample menu for the week

An example fitness menu for a week contains 5 meals a day. Substitutions of recipes are allowed, but not at the expense of calorie content.

Monday:

• Morning: omelet, oatmeal, glass of freshly squeezed juice;
• Snack: apple, 2 tablespoons of low-fat cottage cheese;
• Afternoon snack: 100 gr. chicken breast, rice with stewed vegetables;
• Snack: yogurt, vegetable salad;
• Evening: 100 gr. lean fish, 1 ripe pear.

• Morning: 1 orange, pearl barley, a glass of low-fat milk;
• Snack: 100 gr. cottage cheese with raisins;
• Afternoon snack: 100 gr. rice with a piece of lean beef;
• Snack: bran, vegetable salad;
• Evening: 100 gr. chicken fillet, boiled corn.

• Morning: 100 gr. muesli with yogurt, 1 apple;
• Snack: fruit salad with cottage cheese;
• Afternoon snack: stewed vegetables, 100 gr. lean fish, 1 orange;
• Snack: 2 apples;
• Evening: vegetable salad, boiled legumes.

• Morning: 2 boiled eggs, fresh juice;
• Snack: 100 gr. boiled rice, vegetable salad;
• Afternoon snack: 1 apple, 100 gr. chicken breast;
• Snack: fruit salad with low-fat yogurt;
• Evening: 100 gr. lean beef, a piece of rye bread.

• Morning: buckwheat, 2 eggs;
• Snack: 1 banana, low-fat yogurt;
• Afternoon snack: vegetable salad, 100 gr. rice;
• Snack: 30 gr. nuts, 2 apples;
• Evening: stewed vegetables, 100 gr. lean fish.

• Morning: a glass of milk, 2 boiled eggs;
• Snack: yogurt, 1 banana;
• Afternoon snack: 100 gr. rice, 200 ml juice;
• Snack: a portion of low-fat cottage cheese, oven-baked potatoes;
• Evening: fruit salad, yogurt.

Sunday:

• Morning: omelette, 200 ml juice;
• Snack: 1 banana, 100 gr. rice;
• Afternoon snack: 100 gr. chicken breast, a portion of durum wheat pasta;
• Snack: yogurt, 1 apple;
• Evening: 100 gr. lean beef, 1 peach.

Photo 7. A small amount of nuts will complement your diet well, because they contain healthy fats

When changing your fitness menu, it is recommended to count calories and not add fatty foods. You can supplement the fitness menu for one week, the recipes of which we have reviewed, with the dishes below. Stick to this daily diet for 2-3 weeks.

The table shows an alternative version of a weekly fitness diet.

Fitness diet recipes

The fitness diet, the weekly menu for which we have reviewed, will allow you to lose up to 6 kg of excess weight. Fitness food menu for the week is a combination of healthy and tasty dishes. In order for the fitness diet, the menu for one week for which we have reviewed, to become not a test for you, but entertainment, we invite you to prepare delicious and healthy dishes.

An omelette with shrimp will be a nutritious breakfast, after which you will not have an appetite for a long time. The set of products is minimal, but the benefits are colossal. If you don’t have shrimp on hand, then any other seafood products will do; take advantage of the variety of food in supermarkets and markets.

Ingredients:

• 2 eggs;
• 100 ml milk;
• 6 boiled shrimp;
• salt and pepper to taste.

Beat milk and eggs and add spices to them. Pour the mixture into a microwave or oven safe dish and add the shrimp. Bake until done (10-15 minutes).

A smoothie is a crazy vitamin cocktail. Make it from any vegetables and fruits, however, we recommend using berries.

Photo 8. Smoothies can be made from fruits (kiwi, peaches, bananas) or berries (strawberries).

Ingredients:

• 1 banana;
• 100 ml milk;
• a handful of your favorite berries.

Mix the ingredients using a blender. Serve both warm and cold.

Even an ordinary vinaigrette is considered a dietary dish. Use this salad recipe in your fitness menu for weight loss for a week.

Photo 9. Vinaigrette of beets, carrots, cucumbers, peas and sunflower oil.

Ingredients:

• 1 beet;
• 1 carrot;
• 100 gr. legumes;
• 6 tablespoons of green peas;
• 1 pickled cucumber;
• Olive oil to taste.

Boil beets and carrots and cut into cubes. Chop the cucumber into small pieces. Mix the ingredients, add olive oil, pepper and salt to taste.

Diet and training regimen for fitness classes

The fitness nutrition regimen for a week during the training period is divided into three stages: nutrition before, during and after training.

Photo 10. A vegetable snack of tomatoes, corn and greens between workouts will help you achieve a toned figure faster.

Pre-workout meals include maximum proteins and carbohydrates and no fat. Proteins are needed to keep muscles full of energy during training, because it is protein that delivers amino acids to them. Supplement pre-workout meals with black tea, which mobilizes fat and the body uses it as fuel.

Drink more fluids during your workout. If you are tired after exercise, you are dehydrated. Drink water, sports drinks or juices. Citrus fresh fruits are an ideal option.

The main advantage of fitness nutrition is its effectiveness and the fact that it is a “full” diet. There is no risk of starvation under this regime, and fat burning occurs through intense physical training.

After class, have a snack within the first 20 minutes. If you don't eat anything, you'll burn fat but not gain muscle. It is preferable to eat a portion of slow carbohydrates, or enjoy a protein shake. Eliminate fats. It is also not recommended to eat meat after a workout. Avoid caffeine 2 hours before and after your workout.

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The gym is a place to work on your body. Everyone has their own goals and wishes, and it depends on them how to eat during training. However, the basics are the same for everyone.

Basics of proper nutrition

Proper nutrition is necessary not only for losing weight or gaining weight, but also simply for improving the health of the body.

Principles of healthy eating:

Refusal of food waste;

Small frequent meals;

A sufficient amount of calories for the normal functioning of the body;

Eating plenty of vegetables and fruits;

Eating healthy fats;

Eating enough slow carbohydrates;

Vitamins.

Doctors recommend consuming more vegetables and fruits of local origin - the world is designed in such a way that everything that is beneficial for the body grows in its native area. Overseas products should be eaten sparingly, as delicacies, and not as the basis of nutrition.

Proper nutrition and sports

Individually, these factors do not work enough; without an integrated approach, you may not reach the goal at all. Only by combining proper nutrition and exercise can you achieve the desired results.

It is very important to know that healthy eating is not only about limiting sweets, flour, and processed foods. The main thing is the absence of large quantities and a good ratio of proteins, fats, carbohydrates in the diet. There are applications for counting the number of calories consumed and breaking them down into nutrients. The minimum amount of calories for the average person is 1300 kcal, of which proteins - 100 g, fats - 60 g, carbohydrates - 300 g. When playing sports, their number increases to 1800.

A healthy diet and gym can not only give you the figure of your dreams, but also preserve beauty and youth for a long time. Physical activity releases hormones that improve physical and mental health, but this is impossible without proper nutrition. If you want to lose weight, the number of calories decreases; when you build muscle mass, it increases.

Features of nutrition during cardio training

Cardio training is used to increase the body's endurance and for weight loss. Can be performed on a separate day or after strength training.

There is a myth that morning cardio is more effective for fat burning, but experiments have not proven this. The desire for quick results can negatively affect your health. Fasted cardio is not recommended due to the high load on the heart and the burning of muscle mass along with fat. To avoid muscle loss, it is recommended to consume 2-3 egg whites or 6 BCA capsules in the morning.

If you are doing an endurance workout, you need to consume fast carbohydrates before it. This could be a gainer, banana or juice, or a smoothie of all three products.

If your goal is to lose weight, you should drink protein after your workout or eat a couple of proteins. This is due to significant energy consumption and the need to restore it. Eating in an hour. If there is no need to lose weight, there are no restrictions on the consumption of carbohydrates after training (which does not mean uncontrolled eating of candy).

Features of nutrition during strength training

Strength training requires the mandatory intake of slow carbohydrates 2 hours before class. Protein is also necessary for muscle preservation, and it is recommended to consume protein before and after training. Fast carbohydrates after training promote good muscle growth. Even for those losing weight, it is necessary to consume them immediately after training.

Nutrition when exercising in the gym should be complete and balanced. It determines whether the expected result will be achieved or not. If you neglect post-workout meals, you can get a disastrous result: due to lack of nutrition, the body will break down its own muscles. Muscle first, fat second.

Before bed, it is important to consume slow-acting proteins to preserve and restore muscle mass. It can be cottage cheese or casein. Cottage cheese should not be low-fat, it needs a normal fat content of 5%.

Water for sports

Drinking water is very important when playing sports. Dehydration is dangerous to health; it threatens with long, high-quality training.

The rate of water consumption is 1-2 liters per day. During training, about 1 liter of water evaporates and is released through sweat per hour. Replenishing the body's water-salt balance is necessary for comfortable well-being and less fatigue. It has been proven that when drinking water during training, the workout lasts longer and the results are more effective. If you drink only a few sips during training, then after that you can replenish the entire volume of lost fluid.

During long intensive exercises, it is permissible to drink water with honey to maintain the body's endurance. There is a drink for athletes on sale with additional minerals and supplements. It can be used for long-term cardio endurance training, and for short-term cardio training for weight loss. There is no sugar in it. Before purchasing, you should carefully read the ingredients.

Products for proper nutrition

Absolutely all natural products are suitable for proper nutrition with moderate or limited consumption. Below is a healthy diet pyramid.

Sources of fast proteins are meat, slow ones - cottage cheese. (aka slow carbohydrates) - legumes. These are also all cereals and durum pasta. Fast carbohydrates - fruits. Fats - fatty fish, vegetable oil, nuts. Fresh vegetables provide fiber; when cooked, they are fast carbohydrates, the consumption of which should be limited.

All these products must be consumed daily, then the body will be healthy and young. And no depression or overwork is scary if you eat this kind of food while working out in the gym.

Daily routine and nutrition of a healthy person

Let us present an approximate table of daily routine with meals that will help with this.

Recipes for healthy, simple dishes without heat treatment

Products for proper nutrition are very diverse, you can cook anything from them. A banal marinated chicken breast with fresh vegetables in thin pita bread is very tasty and there are more interesting recipes for healthy dishes that allow you to eat tasty and healthy.

A carbohydrate bar for a post-workout snack. Dry the oatmeal in a frying pan (100 g), add a spoonful of honey, 2 tbsp. l. cocoa, 2 tbsp. l. dried fruits (pre-chopped in a blender). Mix everything and form a bar. It is a good substitute for high-carbohydrate sports nutrition when working out in the gym.

Soufflé made from whipped egg whites with sweetener. 4 egg whites are beaten, dissolved gelatin is gradually added. The mass is poured into a mold and placed in the refrigerator. After 2 hours, you can remove the soufflé and cover it with melted natural chocolate and crushed nuts. This simple dessert will keep your figure and will delight you with its excellent taste. You should not get carried away with sugar substitutes; their use is permissible only in extreme cases. It’s better to consume enough carbohydrate foods, then you don’t want sugar.

Sweets for evening tea. You will need: cottage cheese, cocoa, nuts, sweetener. Everything is mixed and cooled in the refrigerator. You can add fiber to the mixture, which will make the recipe even more healthy. Instead of cocoa, you can use flavored protein with your favorite taste. This evening dessert will have a positive effect on your figure.

Healthy baked goods

Homemade healthy bread is simply necessary for people who care about their health. Its composition: fiber, rye bran, 1/4 part of rye flour, favorite spices, a little butter, yeast, salt. Mix everything, let the dough rise, put it in the mold. Bake in the oven over low heat for an hour. Healthy fresh bread is ready.

Pumpkin cheesecake. Ingredients: cottage cheese - 200 g, pumpkin - 500 g, eggs - 4 pcs., pumpkin seeds, sweetener to taste. Everything is crushed with a blender (except for the seeds), placed in a mold and baked in the oven at 200 0 C for an hour. After removing the mold, you need to let the cake cool well, only then cut it out and put it out of the mold. It is very light and gentle.

Nutrition when exercising in the gym should not be scanty, otherwise weakness, depression, and illness are possible. Do not forget the importance of a proper diet. Only by eating tasty and healthy can you achieve the desired results and not give up halfway.

Many people tremble in fear of the word diet because they imagine celery sticks and a long list of prohibited foods. While it's hard to shake off these negative associations, it's important to remember that "diet" isn't a bad word. Your diet, or the foods you eat, is key to maintaining your fitness goals.

In the nutrition section of most strength training manuals, they try to put in a standard nutrition plan, but that's not what we're looking for. We want to instill the idea that metabolically and physiologically your body is unique. What works for one may not work for another. Understanding how your body works and discovering your dietary needs is an important concept for understanding how to formulate your own nutrition strategy.

Calories are essentially food energy that your body uses to perform its daily functions, such as breathing, regulating your heartbeat, digestion, and others. The number of calories contained in food depends on its composition. Each product consists of a combination of carbohydrates, proteins and fats. Collectively they are called “macronutrients.”

Everyone requires a minimum amount of calories to live. This minimum amount is called the basal metabolic rate (BMR) and can depend on the amount of lean muscle mass the person has. The total number of calories your body uses in a day is made up of the sum of your BMR and the extra calories used for walking, sleeping, exercising, driving, and even laughing. Together they make up your total energy expenditure (TEE) or daily calorie requirement.

Everyone's TEE is different, so the diet that works for your friend may not work for you. Generally, men have higher TEE than women because they have more muscle mass.

Macronutrients!

There are three nutritional elements: proteins, carbohydrates and fats. Together they make up all the calories, or nutritional energy, you get from food.

Protein

Protein is a key component for building muscle and shaping your body. No, eating more protein will not make your muscles bigger. Although, building muscle mass is important in order to look toned. Protein is made up of amino acids, which are the body's building blocks for numerous functions, including creating muscle protein.

Lifting weights causes tension and breakdown of muscle fibers that require repair. These fluctuations of muscle breakdown (catabolism) during exercise and recovery (anabolism) during rest help you get stronger and more focused over time.

The general recommendation for individual absorption is one gram of protein per 0.5 kg of your body weight. If you weigh 62 kg, then your goal is to eat about 135 grams of protein. Of course, it's difficult to get that much protein in two or three meals, so people tend to make compound meals by including some form of protein in each one.

Each gram of protein provides 4 calories.

Products containing protein:

• Lean meat
• Milk
• Greek yogurt
• Quinoa
• Nuts
• Legumes

Fat

Poor fat – so underrated and neglected. Dietary fats got a bad rap thanks to a major landmark study from the '80s that wildly incorrectly implicated dietary fats in the causes of heart attacks and other illnesses. As a result, the government encouraged eating as little fat as possible and corporations began producing low-fat and low-fat foods to protect everyone from heart failure.

In fact, fats claim their rightful place on your plate; they are associated with maintaining optimal health. It is also a macronutrient that your body needs to function. Essential fatty acids (EFAs) such as omega-6 and omega-3s help support well-being, protect internal organs, help absorb fat-soluble vitamins, support essential mental performance and development, and have many other benefits.

However, you should avoid processed fats, which are added in the food industry to increase the shelf life of foods. Check product labels for any “hydrotreated oils”; this definitely means that this product is not worth eating. Support the absorption of dietary fats by avoiding trans fats!

Moreover, fat does not make you fat. The claim that the fat you consume is quickly deposited in your tissues has long been refuted. Weight gain is an inherent part of consuming too many calories that your body doesn't know what to do with.

Each gram of fat provides 9 calories.

Sources of healthy fats:

• Avocado
• Olive oil
• Coconut oil
• Melted butter
• Nuts

Carbohydrates

Carbohydrates are another macronutrient that gets just as bad a reputation as fat. Contrary to what many people would have you believe, carbohydrates are not bad.

Carbohydrates include all sugars, including single-molecule simple sugars and two-component sugars. When three or more sugar molecules join together, they form complex carbohydrates in foods such as potatoes, oatmeal, broccoli and countless other vegetables.

Most of your carbohydrates should come from these complex carbohydrates because they take longer to digest, keeping you fuller longer, and don't raise your blood sugar as quickly as simple sugar. An added bonus is that complex carbohydrates contain large amounts of vitamins, minerals and fiber. Your diet should include both simple and complex carbohydrates, but long-term success in regulating your blood sugar and weight may depend on limiting your intake of simple sugars.

Each gram of carbohydrates provides 4 calories.

Healthy sources of complex carbohydrates:

Should I cut down on carbs to lose weight?

One popular recommendation for weight loss is to cut down on carbohydrates. The level to which you should actually reduce carbs is different for everyone, but in general, aim for about 50-150 grams of carbs per day. Fifteen grams of carbohydrates is a cup of cereal or two slices of bread. It’s not hard to figure out that this can fit into one meal or even a snack. To replace carbohydrates in your diet, include more healthy fats and proteins.

Although many people support the strategy of reducing carbohydrates for weight loss, it is not always ideal. Losing weight may be easy at first, but chronically not getting enough carbohydrates has negative long-term effects. A woman's delicately balancing hormonal system can be disrupted by the effects of a low-carbohydrate diet, which can have the opposite negative effect of loss of bone density and chronic sleep loss. On a low-carb diet, some women may experience delayed or irregular periods because the body perceives chronically low energy levels as starvation and stress.

Thus, some women may do well on a low-carb diet. If you decide to try it, it is important to monitor your body's reaction.

Your body type and nutrition

The ratio of how many calories you get from proteins, carbohydrates and fats is important for building your body. Typically, macronutrients are divided into a ratio of 40% carbohydrates, 30% protein and 30% fat, but this ratio does not work for everyone. To more accurately determine your macronutrient ratios, it is best to determine your body type. Individual body type is more than just body type, it provides key information about how your body responds to and processes macronutrients.

Body type is divided into three categories:

Ectomorph In general, ectomorphs are thin, have a small bone structure and limbs, have a high metabolism, and can metabolize large amounts of carbohydrates. They look like long distance runners Recommended macronutrient ratio: 50% carbohydrates, 30% protein, 20% fat	Mesomorph Mesomorphs have the best of both worlds, they can easily gain muscle and stay lean. They have an average bone structure and an athletic appearance. They look like bodybuilders, gymnasts Recommended macronutrient ratio: 40% carbohydrates, 30% protein, 30% fat	Endomorph Endomorphs are built to be bigger and stronger. They usually have a large bone structure. Because of their size, they are better off absorbing more fat and less carbohydrates. They look like weightlifters Recommended macronutrient ratio: 25% carbohydrates, 35% protein, 40% fat

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.

Today, almost any beginner who crosses the threshold of the gym begins to worry about the question of what to eat so that the results in the gym grow by leaps and bounds.

How a beginner should eat is a question that requires careful consideration, and not only in terms of sports supplements, it is important what natural foods rich in protein will provide adequate nutrition for muscle growth.

As a rule, before starting training, a novice athlete thinks about purchasing sports nutrition; naturally, it cannot be otherwise, since no one has canceled the myths about the magical properties of protein or gainer, the abundance of online sports nutrition stores and advertising promising maximum progress in 6 weeks, also left their mark.

It could not have happened without quotes, which already at the first introductory training, akin to a general practitioner, writes out a prescription from the list of vital sports nutrition products that can only be purchased from him at very “favorable” prices.

Sports nutrition for beginners or nutrition for muscle growth

To begin with, without going into deep details, so as not to confuse a beginner, we will define what sports nutrition is and consider the main types of sports nutrition products.

Sports nutrition– these are specially developed food products rich in protein, as well as products of special composition, which are produced as a source of additional nutritional elements, vitamins, amino acids, various endocrine stimulants and means for strengthening joints and ligaments, for people involved in sports or leading an active lifestyle.

The main goal and task of sports nutrition is to improve the quality of life of an athlete, thereby sports nutrition is designed to help improve athletic performance, improve health, and normalize body weight.

Dietary Supplement Categories

Protein-rich foods (Proteins) – whey, milk, egg, casein and soy, as well as complex proteins, combining several types of proteins at once

Carbohydrate-protein mixtures (gainers) – may have different percentages of protein and carbohydrates, usually on average 30\70, respectively.

Amino acids – complex, BCAA (Branched Chain Amino Acids) – branched amino acids, and individual Glutamine, Arginine, Lysine, Alanine, Taurine.

Special preparations – fat burners, preparations for joints and ligaments, vasodilation, energy drinks and ATP batteries, etc.

This is, of course, not the entire list, because the sports nutrition industry market does not stand still, new products appear every day, created through many years of scientific research, but we will leave this for another time, today we are considering only the most important and necessary products in the diet of a beginner in iron sports.

We have looked at the main types of sports nutrition, now we will look at sports nutrition for beginners, and what a beginner should eat.

The answer is simple - a beginner in the gym needs to eat; quality nutrition is a mandatory and necessary condition for progress!

Everyone needs to eat, both people who are not involved in sports and athletes, and it doesn’t matter whether you are new to the gym or a pro, only the portions differ.

Let's look at the portions, depending on gender, body type and lifestyle, each human being needs a certain amount of useful substances to maintain vitality, which are contained in natural products, and some are even produced by the body itself.

If, for some reason, the daily food intake cannot provide the human body with the necessary amount of nutrients, various supplements come to the rescue, and this is where we remember about sports nutrition.

According to scientific definition, people are divided into somatotypes, in general terms they are:

Ectomorphs – thin and have difficulty gaining muscle mass

Mesomorphs – naturally athletic and muscular, but also prone to gaining excess weight

Endomorphs – prone to obesity, have a slow metabolism

For each body type there is a separate training strategy and diet, but this is if your body fits the classic definition, which is actually very rare. Therefore, for each person you need to individually select both a training program and a nutrition plan, and it is better to do this yourself, having thoroughly studied your body over many months or even years spent in the gym. No trainer will study your body better than you.

At the initial stage of training, regardless of body type and goals, the main tasks in the gym are:

The nutrition of a beginner jock or fitness cutie has its own characteristics, regardless of body type. Beginners with strength training need a balanced diet and foods rich in protein, for starters, you can start with 2 g per 1 kg of your own weight per day, then with increasing fitness and appetite gradually increase to 3-4 g. per kg of weight.

As for carbohydrates, everything is individual, the recommended norm is from 2 to 7 grams per 1 kg of body weight, depending on the volume and type of training, as well as the goals set. If the goal is fat burning, then 2 grams will be sufficient. carbohydrates per kg of weight, and if you work for weight, then the amount of carbohydrates per kg of weight can reach 7 or more grams.

Where do we get all these grams per kg of weight?

Everything is quite simple, all the necessary proteins and carbohydrates are found in natural products.

The best natural foods rich in protein - eggs, cottage cheese, meat, poultry, fish, dairy products

the best natural sources of carbohydrates are various cereals and cereals, baked potatoes, bananas and other fruits, wholemeal black bread, durum pasta.

You are probably asking, where is sports nutrition here, since the article is about it? That’s right, the article is about what sports nutrition to choose for a beginner training in the gym, and the best sports nutrition for a beginner is natural products.

Rating of the 5 best natural products in the categories of proteins and carbohydrates, in terms of availability and quality:

Protein-rich foods

1. A chicken egg is the cheapest source of protein with the highest degree of digestibility, the so-called reference protein. 1 whole egg contains 5-7 grams. squirrel.
2. Natural cottage cheese is the best source of casein protein and has a higher degree of digestibility than meat. It takes quite a long time to digest, so it is ideal to use before training and before bed. The largest amount of protein in low-fat 0% cottage cheese is 18 g. protein per 100 g. product.
3. Chicken breasts - a classic diet for athletes, 100 g. contains 23 g. protein and in addition a set of vitamins, micro and macroelements
4. Fermented milk starter - not every adult body can accept milk in large quantities, so we chose sourdough; fermented milk starter also contains a huge amount of beneficial bacteria that have a positive effect on the body’s immunity and stomach microflora. 1 liter of starter contains 30 grams. squirrel, which is not bad at all, especially in the summer when you are thirsty.
5. Tilapia is a fish that contains as much as 26 grams. protein per 100 g. product with a minimum amount of fat, as well as many useful elements. You can find it in any fish store.

Carbohydrate-rich foods

1. Buckwheat is the queen of porridges, this product bears such a proud name, and it’s hard to argue; buckwheat contains large quantities of vitamins B2, B6, B1, a lot of iron and magnesium. In 100 gr. boiled buckwheat contains 20 grams. carbohydrates.
2. Rice is a pairing for chicken breasts, the same classic diet for athletes, contains vitamins B2, B6, B1 and a lot of fiber. In 100 gr. boiled rice contains 28 grams. carbohydrates and 2.6 g. squirrel.
3. Bananas contain fast carbohydrates, so it is ideal to eat before training to quickly obtain the necessary energy and after training to close the “carbohydrate window”. Bananas are rich in potassium and magnesium, vitamins B6, B12. One medium banana contains 40 grams. carbohydrates
4. Nuts are an ideal snack for an athlete and a storehouse of vitamins and minerals. On average, nuts of different types contain 16-30 grams. carbohydrates per 100 g. product.
5. Durum pasta contains a low glycemic index, no more than that of buckwheat and rice, but it is high in calories and is well suited for nutrition during the period of weight gain. Contains 30 g. carbohydrates and 5 gr. protein per 100 g. cooked product.

Now let’s take for example a man weighing 75 kg who decided to work out in the gym and wants to become bigger and stronger, as mentioned above, at the initial stage 2 grams will be enough. protein per 1 kg of body weight, you get 150 grams. protein per day. In terms of carbohydrates, it will be about 375 grams. in a day.

Let's make an approximate daily nutrition calculation based on product ratings:

Proteins: 2 eggs - 12 gr., 1 pack of cottage cheese 0% - 40 gr., 2x150 gr. chicken breast – 69 gr., 1 liter of sourdough – 30 gr. Total – 151 gr. squirrel

Carbohydrates: 300 gr. boiled buckwheat – 60 gr., 300 gr. boiled rice - 84 gr., 2 bananas - 80 gr., 300 gr. boiled pasta – 90 gr. Total – 314 gr. carbohydrates

In this case, we received the required amount of protein and carbohydrates exclusively from natural products and, as you can see, we did without gainer and protein.

You can create your own sports menu based on your goals and objectives, cut carbohydrates if you want to lose weight, add more if you gain weight. Select protein products to suit your daily protein intake.

Sports nutrition for beginners: pros and cons

Should I resort to nutritional supplements or are natural products sufficient?

In this article, we wanted to show you that sports nutrition is not a panacea and you can get the nutrients your training body needs from natural products. Therefore, first, review your diet, whether it contains foods rich in protein in sufficient quantities, whether there are enough carbohydrates, and create your first sports diet.

Start eating right, because sausages and ham are not a source of protein, they are a source of fat, and only then start surfing the Internet in search of sports nutrition.

If for some reason you cannot get the required daily amount of proteins and carbohydrates from natural products, then use sports nutrition or even.

For beginners training in the gym, the following scheme for taking sports nutrition according to body type is suitable:

Endomorphs– protein after training and at night, preferably complex protein after training, casein at night, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

Ectomorphs- gainer as a second breakfast and after training, protein during the day and at night, preferably casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

Mesomorphs– whey protein after training and casein protein before bed, BCAA amino acids in powder form 5 g. before training and 5 gr. after training, or with water during training.

At this stage of your training activity, perhaps this assortment of sports nutrition will be enough, you can add multivitamins in courses and the complex for a beginner is ready.

Remember, no sports nutrition, regardless of brand and cost, can replace natural products!

Sports nutrition is just nutritional supplements, not miracle drugs; all results are achieved solely by your hard work in the gym, proper natural nutrition and regimen.

The best on the site

Those who regularly go to the gym need a special attitude towards food.

A well-chosen menu will help build muscle and remove subcutaneous fat. As a result, form a figure close to ideal.

Every person needs a balanced meal to stay healthy. It must combine the correct proportions of proteins, fats and carbohydrates.

It is also important to maintain a harmonious balance of calories.

We understand the organization of the gym and other sports activities, how to create the right diet for girls, women and men involved in sports to lose weight.

How to eat healthy when working out at the gym

Those who work out at the gym require more calories than the average person. For example, an ordinary man needs from 1300 kcal per day, and an athlete with active training in the gym needs from 1800 kcal.

Before strength training you must:

• two hours before, eat complex carbohydrates - cereals, cereals, whole grain bread, durum wheat pasta;
• eat protein before and after workouts to preserve muscle mass;
• In the evening, it is recommended to eat cottage cheese with normal fat content (5%) or another product belonging to the category of slow proteins.

It should be complete, especially when it comes to strength training. Otherwise, the body will “eat” its own muscles.

For weight loss

Those who are losing weight need to reduce the calorie content of their food, but gradually, not sharply. Diet tips when playing sports for weight loss:

• reduce caloric intake by 200 kcal per week;
• or add workouts to burn these 200 kcal with a normal diet;
• be sure to have breakfast, giving preference to proteins;
• You should eat protein immediately after training.

The scale will tell you whether you need to reduce calories, increase exercise, or stay at the selected calorie level.

Important! You cannot reduce your calories by more than 500 kcal per week. Otherwise there will be the opposite effect. The body will “sound the alarm” and begin to store energy in the form of fat deposits.

For muscle building

As muscle mass increases, more calories are required. For example, if 2200 kcal is required to maintain weight, then you should increase your intake to 2700 kcal, that is, 500 kcal more than usual. This increase provides:

• more strength and energy for exercise;
• during exercise, more muscles will be injured, which means they will grow more during the recovery period;
• readiness for a plateau period. A plateau is when the muscle building process stops. This means that you need to reconsider your diet, the nature of your training and increase your caloric intake again.

For cardio training

Cardio training is done to burn fat and develop endurance. They are combined with strength exercises or carried out as separate workouts. The diet depends on the purpose of these activities:

• To develop endurance, you need to eat foods from the category of fast carbohydrates - bananas, juices from two or three fruits, yoghurts with fruits.
• For a slim figure, eat a couple of chicken egg whites or eat a protein shake.

Cardio training should not be done on an empty stomach, or in the early morning. Increased stress affects the functioning of the heart and blood vessels. After finishing classes, the athlete can eat whatever he wants, if there is no goal to lose weight.

Water when playing sports

Water helps restore the body's strength. It must be enough, otherwise there will be no quality results from training. During exercise, up to a liter of water is lost along with sweat. Rules for replenishing water supplies:

• drink 1.5-2 liters every day;
• during training, take a few sips of regular still water;
• during long exercises, it is allowed to drink water with a small amount of honey to replenish energy;
• It is permissible to use special sugar-free drinks for athletes that have added vitamins and minerals, but you must carefully read the composition.

Water-salt balance is essential for endurance and healthy well-being.

Is it worth counting calories?

Calories are very important for athletes, and you should not neglect counting them. This is a unit of energy that comes into our body from what we eat.

If the goal is to maintain the existing weight, you need to find the caloric value of food per day that does not lead to weight loss or gain. Everyone has a different metabolism and a different body type. Therefore, the “golden mean” must be determined using scales.

If you need to lose weight, the amount of kcal should be less than consumed. When gaining weight, the opposite is true. But even when losing weight, you can’t starve. You need to eat something that brings fewer calories. Moreover, fasting days once a week will not hurt, but will consolidate the result.

Attention! It must be measured at the same time every day. Better on an empty stomach in the morning. It is the scale that will show how much you need to change the calorie content of your diet depending on your goal.

Daily routine and diet of a healthy person

The best times for breakfast are from 7 to 9 o'clock, lunch - from 12 to 2 o'clock, afternoon tea - at 4 o'clock, and dinner from 6 to 8 o'clock. You can also arrange a second breakfast at 11 o'clock. Carbohydrates and fruits should be consumed in the first half of the day, and dinner should consist of proteins and vegetables.

Interesting! An excellent recipe for high-carbohydrate sports nutrition: mix 100 g. oatmeal with a spoon of honey, a handful of dried fruits, broken into a blender, tbsp. l. cocoa. From this you need to form a bar that will satisfy your hunger after training.

Product selection

The list of products should include nuts, legumes, and vegetables. You should not get carried away with fast food products packaged in bags and flavored with preservatives.

Locally sourced greens and seasonal vegetables are much healthier than imported ones. Intensely processed foods should be avoided:

• sausages and sausages;
• White bread;
• sugar.

Whole grain gray bread, honey, and meat are much healthier.

Interesting! Fresh vegetables provide fiber, while cooked vegetables provide fast carbohydrates, which should be consumed in small quantities.

Diet features

Anyone who wants to achieve the beauty of a sculpted body must understand that three meals a day is not suitable. You will have to eat often, but in small meals. The amount of calories consumed needs to be increased.

Cakes and chocolates will have to be kept to a minimum, since simple carbohydrates will only be stored as fat, but will not affect muscle growth.

Attention! Even the healthiest food does not guarantee the effect of an excellent figure and good health. You need to eat in moderation and be mindful of calories. Otherwise, no amount of training will help.

For men

Men need one and a half, or even twice as many calories per day than women. Their diet should consist of at least 35-40 percent protein. When the goal is to maintain muscle mass, a man should eat healthy foods consisting of both proteins and carbohydrates.

These substances should make up half of the correct diet for men.

The diet for men is something like this:

• For a morning meal, an omelette, a slice of whole grain bread, greens and coffee are suitable.
• For a snack - yogurt, cottage cheese of normal fat content.
• At lunchtime - meat borscht, fish with a hearty side dish and a cup of fresh vegetables.
• For the evening, white chicken meat and a cup of vegetables in the form of a salad, and dried fruits for dessert.

A varied menu is required to maintain the desired balance of calories for energy and health.

For women

Women's metabolism is 15% slower than men's. Accordingly, fewer calories are required. And female athletes require the maximum amount of vitamins, since the female body is complex and susceptible to nutritional interruptions, which is even more reflected during exercise in the gym.

A deficiency of important substances leads not only to loss of beauty of the skin, nails and hair, but also to depression, lethargy and inability to take active action. It is important for female athletes to get everything they need from food and at the same time stay slim. This is achieved by:

• Fractional meals - more often and in small portions. Metabolism from this regime accelerates.
• Be sure to drink a glass of water every hour and a half.
• It is not advisable to overeat at night. And for the evening there are only light foods - chicken, apples, milk, celery, mushrooms.
• Be sure to have breakfast so that you don’t feel ravenous in the evening.

The enemies in a woman’s diet are salt and sugar, but fruits and vegetables are friends. And when developing a nutrition program for girls involved in sports, it is imperative to count calories.

Pro Tips: How to Eat Healthy When You Exercise

Tiffany Gaston, a competitor at the NPC championships in the “Figure” category, believes that gaining and losing weight is harmful to the body, so you need to stick to proper nutrition. Many people like to add salt to their food, and instead of salt, as Tiffany says, it is better to add spices - turmeric, curry, cumin, garlic, onions. Dishes will become tasty and aromatic without requiring salt.

Personal trainer at Fitness Territory Sergey Fedorin says that if you are gaining muscle mousse, you need to eat every 3 hours. As a result, 5-6 receptions per day. You need to consume complex carbohydrates - pasta and cereals, as well as protein in the form of meat, fish, cottage cheese and legumes. In the end, there should be 30-35% of proteins, up to 65% of carbohydrates, and 5-10% is enough for fats.

Mikhail Malek, PROFI.RU& expert recommends taking proteins and proteins before training. Before bed - “fast” proteins. And to build muscle, you also need carbohydrates. For skinny guys, the expert recommends increasing the total calorie intake.

Useful video

How to eat during training:

Main conclusions

People who seriously exercise on exercise equipment need more nutritious food than those who lead a quiet lifestyle.

The correct diet during sports for men is higher in calories than for women. It is advisable for the stronger sex to eat more proteins and carbohydrates. And for women, fresh fruits and vegetables are the best source of vitamins without extra calories.