Sports diet for weight loss and fat burning. Sports diet menu for gaining muscle mass. Proper nutrition for athletes and a menu for every day

Natalia Bogdanova

Reading time: 13 minutes

A A

In addition to mono-diets on various fruits and vegetables, as well as popular diets from famous authors, there are no less popular sports diet ... Everyone knows that with the help sports activities and you can train to attain good results ... If we add to the workouts a properly selected sports diet then you will reach beautiful toned figure without being tortured by hunger.

Objectives of a sports diet

Sports diet and exercise for any person is and beautiful physique . Different types sports suggest different diets: in calorie content, diet, food composition. Now imagine sports such as rhythmic gymnastics, bodybuilding and biathlon. What do they need sports diet ?

Gymnast it is categorically impossible to gain extra pounds, but strong muscles and standard weight they need. The nutrition of the gymnasts is balanced, provides for a sufficient supply of vitamins and minerals. But the serving size is very small.

Bodybuilder you need to build muscle mass. It is necessary to eat a sufficient amount of food rich in proteins and carbohydrates, plus strength training.

Biathlete she needs strength to run the entire distance and reach the finish line, that is, she needs to replenish the lost energy in the process of exertion and maintain weight. The diet should be built on general principles sports nutrition plus vitamin supplements.

Features of sports nutrition

The sports diet in each case must be selected individually.
The daily norm is 1,400 - 1,500 kilocalories.
The diet directly depends on the sports activity.
The diet is intended for both professional athletes and those who want to keep fit.
A sports diet will be more effective if you add intense workouts and follow a sleep schedule.
If all conditions are met, an average of 2 kg is lost in 7 days.

The main components of the diet:

Achieve an average calorie diet (count calories).
The sports diet provides for fractional nutrition.
Food should be made from natural products.
Control over the time and amount of food intake.
Use five meals a day in small portions.

To stay satisfied with the effectiveness of the diet and muscle definition, we present several recommendations:

Proteins and complex carbohydrates will become the dominant products in sports nutrition. They generate energy for sports. And protein food is involved in the correct metabolism and helps to build muscle.
Workouts will work on muscle building... This requires large energy costs, which means that food with the required calorie content must be supplied with the diet. In a sports diet, the diet should be medium in calories. You can correctly calculate the exact number of calories in food with the help of a specialist.

Sports diet for weight loss or fitness diet

This diet has no special restrictions, the main thing is to eat in moderation .

Usually, nutritionists carry out the calculation of the calorie content of food. But you can also bring out an average calorie diet yourself.

Do a calorie count according to your anthropometric data, using calculation formulas.

The diet is based on five meals a day ... It will include breakfast, lunch, lunch, afternoon tea, dinner.

Duration of the diet 14 days:

First

Boil 0.5 tbsp. oatmeal, two eggs (eat two whites and one yolk), curd (50 g). Drink citrus juice (200 ml).
Make a salad of fruits and season with low-fat yogurt.
Boiled chicken meat (100 g), the same amount of rice. Vegetable salad (green).
Baked potatoes, yogurt (200 ml).
Boiled or steamed fish (200 g), one apple, salad.

Second

Pour 0.5 tbsp. oat flakes 1 tbsp. milk, fruit (citrus).
Mix the curd (100 g) with one banana.
Boil chicken breast (150 g) and rice (50 g).
Freshly squeezed vegetable juice (200 ml) plus 1 tbsp. l. bran.
Boiled lean beef (120 g), corn (200 g).

Third

Boil two eggs, 0.5 tbsp. Pour the mules with milk (1 tbsp.).
Curd (50 g), carrot juice (200 ml).
Chop chicken meat (200 g), potatoes, apple and mix.
Low fat yoghurt, fruit.
Boiled fish (150 g) and beans (200 g), add a few lettuce leaves.

Fourth

Boil 0.5 tbsp. oatmeal, make an omelet, eat a peach. Drink the juice (200 ml).
Boiled rice (100 g), vegetable juice (200 ml).
Boiled turkey (100 g), apple.
Cottage cheese (100 g).
Wrap chicken meat (100 g) and lettuce in small pita bread.

Fifth

Prepare an omelet (two eggs), boil 0.5 tbsp. oatmeal. Fruit (200 g).
Curd (100 g) with banana.
Boiled or steam fish (200 g), boiled rice (100 g), vegetable salad.
Yogurt with added fruit.
Boiled turkey (100 g), corn (200 g), lettuce.

Sixth

Make an omelet, 0.5 tbsp. boiled buckwheat, milk (200 ml).
One banana with curd (100 g).
Boiled fish (200 g), rice (100 g). Orange fresh (200 ml), lettuce.
Baked potatoes and yogurt.
Boil shrimp (150 g), cut a salad of fresh vegetables.

Seventh

0.5 tbsp. muesli, pour 1 tbsp. milk, boil two eggs, grapefruit.
Steamed brown rice(70 g.), Peach.
Boil chicken meat (120 g) and pasta, cut a vegetable salad. Citrus juice (200 ml).
Yogurt, apple.
Boiled beef (120 g), vegetables.

Eighth

Prepare an omelet (two eggs), boil 0.5 tbsp. buckwheat, apple.
Curd (100 g), peach.
Boil beef (100 g), prepare a mixture of carrots, peas, corn.
Parboiled rice (100 g), yogurt.
Boiled chicken breast (150 g) plus vegetables.

Ninth

Prepare an omelet, boil 0.5 tbsp. oatmeal, (200 g) blueberries.
Curd (100 g) and raisins (100 g).
Boiled chicken meat (100 g), baked potatoes, vegetable juice (200 ml).
Yogurt, orange.
Boil fish (100 g), make a vegetable salad.

Tenth

Prepare an omelet, 0.5 tbsp of boiled buckwheat, fruits, citrus juice (200 ml).
Curd with one banana.
Boiled rice (100 g) and fish (100 g), one peach. Citrus juice (200 ml).
Dried apricots (100 g), yogurt.
Boil fish (200 g), baked potatoes, vegetable juice.

Eleventh

Prepare an omelet, boil 0.5 tbsp. oatmeal. Carrot juice (200 ml).
0.5 tbsp. boil rice plus raisins, dried apricots.
Boil chicken (100 g), lettuce.
Boiled beef (120 g), broccoli (100 g).

Twelfth

Two boiled eggs, bran bread (50 g), citrus juice (200 ml).
Boil squid (200 g), 0.5 tbsp. rice.
Steamed fish (150 g), salad.
Boiled chicken (100 g), make a salad from corn.

Thirteenth

Prepare an omelet, boil 0.5 tbsp. oatmeal, grapefruit.
Curd (50 g), peach.
Boiled turkey meat (120 g), boiled corn.
Low fat yogurt, apple.
Boil fish (150 g), vegetables.

Fourteenth

Boil two eggs. 0.5 tbsp. muesli, pour 1 tbsp. milk. Orange juice (200 ml).
Cottage cheese (50 g) with one banana.
Boiled chicken meat (150 g) and 0.5 tbsp. rice, a leaf of green lettuce.
Yogurt and one peach.
River fish (150 g), vegetables.

4 exercises for weight loss

To achieve slimming and good shape , of course, to a sports diet or fitness diet must be added doing sports .

In any gym, an instructor will make up a set of classes. The instructor's job is to take into account your wishes, find the right exercises and number of approaches to them.

Usually, a set of exercises is selected in such a way that on all muscle groups, and not on individual problem areas.

Classes can also be held at home. About 30 minutes will be taken by simple exercises, plus a little warm-up.

Here's an example of the main 4 exercises:

For abs and waist

Lie on your back, hands on the back of your head, legs bent at the knees. Raise your torso, reach with your right elbow to your left knee. Then return to the starting position. Then lift your torso and reach with your left elbow to your right knee.

Repeat this exercise 10 times and do 3 sets. Breathe through your mouth. While lifting the body - inhale, while lowering - exhale.

For slimming legs, tightening the thigh muscles

Lie on your side with your hands on the back of your head, one arm under your head, legs together. Raise your legs slowly, then lower. Roll over to the other side and repeat the exercise. As you inhale, raise your legs, as you exhale, lower them.

Do 15 to 20 repetitions on each side.

To strengthen the muscles of the dorsal and gluteus

Lie on your back, arms extended along your body, knees bent, feet shoulder-width apart. Raise your pelvis as high as possible without lifting your arms and legs off the floor.

At the initial stage, 4 sets of 20 times. In subsequent sessions, increase the load.

For the calf and gluteus muscles

Squats. It is important to do deep squats without lifting your heels off the floor.

Start 15 times for 3 sets.

Sports diet and exercise should not only help look slim , but also to tune the body to a constant calorie burning regimen ... This can be explained as follows, if after some time you allowed yourself to deviate from the diet, then extra pounds won't come back quickly back.

When it is necessary to lose weight without losing muscle and overall health, a sports diet comes to the rescue. It is recommended for healthy weight loss for men and women, and at the same time it good system food set muscle mass when "drying" the fat layer. This article will tell you in detail about the benefits and intricacies of a sports diet.

Friends, hello everyone! Svetlana Morozova with you. Fortunately, among the many mindless and unhealthy diets on the Internet, you can find a suitable one for those who regularly play sports and monitor their health. Well, or is going to take this path. And today we will analyze just such a diet. You will learn how to eat when physical activity for weight loss and drying subcutaneous fat... Go!

Friends! I, Svetlana Morozova, invite you to mega useful and interesting webinars! Host, Andrey Eroshkin. Health Restoration Expert, Chartered Nutritionist.
Topics for upcoming webinars:
How to lose weight without willpower and so that the weight does not come back again?

How to get healthy again without pills, the natural way?

Sports diet: what is the essence

A sports diet is not a diet per se, but a complete diet for people who regularly exercise. It has nothing to do with the popular among fitonyash, after which health deteriorates and you stop dragging your legs. Increased physical activity requires that the athlete gets enough energy from food and everyone.

What is the diet based on during sports training:

Acceleration. This is the primary goal for both weight loss and muscle gain. To do this, we eat often and in small portions, do not starve or overeat. And we train not "for wear", but in accordance with our strengths, health, level physical development... The loads need to be increased gradually, and do not forget about a full warm-up.
Correct diet. If you want to lose weight, do not eat 2 hours before and after class. If your goal is to build muscle, grab a heavy snack with protein for half an hour after your workout. For girls and for men, there is a slight difference here - for girls 4-5 hours before training, it is better not to lean on, so that muscle corset looked fit but feminine.
Necessary . In exercising people, its consumption increases. First, a lot of liquid comes out in sweat. Secondly, the kidneys intensively filter protein breakdown products from the blood - more water is needed to remove them and reduce the load on the kidneys. You also need to drink correctly: drink a glass of water half an hour before meals and do not drink an hour after. Before training, a glass is also drunk for half an hour, and during training - a couple of sips every 10-15 minutes, no more.
Carbohydrates are the main source of energy for athletes. An important point- carbohydrates should be, and simple ones are just better to be reduced to a minimum or excluded. Especially if a sports diet is planned for burning fat, both in men and women. Doctors recommend that during physical exertion, consume up to 10 g of carbohydrates daily for each kg of weight.
Proteins - construction material for regenerating and growing muscles. However, the protein must come from natural sources, and different - both plant and animal. For vegetarians, this is often a problem. We have to carefully think over the menu so that there is no shortage of those irreplaceable ones that come from meat. The protein intake rate for athletes is from 1 to 2 g per kg of body weight, depending on the intensity of training.
You can not skim the diet. Food must be supplied with “- unsaturated, mainly vegetable. To replenish the need for animal fats, low-fat dairy products and dietary meat are enough.
Diet variety. Athletes need increased intake and, therefore, need to eat varied. Often, the entire sports menu is limited to chicken, buckwheat, eggs, cottage cheese, with an emphasis on low-fat protein - this should not be the case. Additionally, you may need to take vitamin and mineral complexes, especially during the hypovitaminosis season - late winter-spring.

Such a nutritional system works with intense physical exertion 3-4 times a week. And not only for adults, but also for children and adolescents. For example, for a boy or girl 12 years old, employed in sports section, food is also needed more saturated than for peers.

Athlete's diet

What foods you need to eat when playing sports:

Lean meat: chicken, turkey, beef;
Low-fat fish, seafood, seaweed;
Eggs;
Milk and fermented milk products with a low percentage of fat: kefir, cottage cheese, cheese, yogurt, fermented baked milk;
Legumes: beans, peas, lentils;
Cereals: buckwheat, millet, oatmeal, rice (preferably brown);
Bran, cereals, germinated seeds;
Whole grain and bran bread;
Durum wheat pasta and spaghetti;
All types of vegetables and fruits, berries, herbs;
Nuts, seeds;
Vegetable oils;
Green and herbal tea, sugar-free compotes.

What you can, but in limited quantities:

Juices are simple carbohydrates without fiber, so don't overload;
Coffee - impairs blood flow and digestion;
Chocolate - occasionally as a pre-workout feed if you are not going to lose weight;
Butter - once a week with bread or porridge;
Honey, dried fruits - as a substitute for sugar and sweets, if you are very attracted to something like that. And only in the morning.

What to exclude:

Fast food, soda, chips;
White bread, baked goods;
Sweets, confectionery;
Sausages, sausages, semi-finished products;
Sweet and fatty dairy products: purchased curd mass, curds and yoghurts with additives, ice cream;
Pickles, smoked products, preserves, canned food.

There must be proper handling of food. We do not fry anything, everything is only boiled, stewed, baked, steamed. Vegetables and fruits should mainly be eaten raw - cooking kills vitamins. And it is advisable not to cook porridge, but to steam it with boiling water.

Sample menu

Meals during the day should be correctly distributed and composed: breakfast - no later than an hour after waking up, dinner - no later than 2-3 hours before going to bed. Carbohydrates and fats - mainly in the morning and afternoon, and in the evening the basis of food is protein.

How it might look like:

Breakfast: oatmeal steamed with boiling water, with honey and dried fruits / nuts / sliced fruit, whole grain bread sandwich with cheese and baked meat;
Snack: 2 boiled eggs, orange;
Lunch: borscht on low-fat beef broth, beef from broth with rice, cabbage and carrot salad;
Snack: 100 g of cottage cheese with berries, banana;
Dinner: stewed vegetables, boiled fish, tomato;
Before going to bed: a glass of kefir.

Men's and women's sports menus differ in calories. In men, training should be more intense, and the calorie content of food is higher. For girls, you can cut it a little: for example, choose a protein dish for snacks, or a fruit / vegetable, fruit salad - in general, one thing, light.

How bodybuilders lose weight

For athletes-bodybuilders before the competition, in order to "dry" the body and make it super-embossed, a special scheme is needed, like the famous "crazy drying". The menu for the week here is composed differently, the emphasis is on protein, and carbohydrates and fats are limited.

For example, here's one drying day:

Breakfast: an omelet of 3 proteins and milk, 5 tablespoons of unsalted oatmeal in water;
Snack: 100 g of cottage cheese;
Lunch: boiled chicken breast, buckwheat without salt;
Afternoon snack: drinking yogurt without additives, boiled beef;
Dinner: baked fish steak, egg, cucumber;
Afternoon snack: kefir.

And be sure to drink a lot between meals.

Many athletes from Olympus or Fitness bikinis begin to eat according to a similar scheme a month before desired date... You can lose about 10 kg without much loss of muscle mass.

Is it useful?

A sports diet is only suitable for people who are actively involved in sports. In general, sports and proper nutrition with a slight calorie deficit are an ideal tandem for healthy weight loss.

However, it is important to monitor the condition of the cardiovascular, digestive system, kidneys, joints. Not everyone is allowed enhanced training, a large number of protein and water. If you notice jumps blood pressure, swelling, aching bones and joints, toothaches - consult a doctor. You may need to change your training program to a more gentle, and diet to less stressful.

That's all for today.

Write comments, subscribe to blog updates, repost to social networks.

Good luck to everyone, and goodbye!

Many people know that professional athletes and amateurs should give preference to proper nutrition and special diets that allow them to constantly keep themselves in perfect physical shape.

What does it look like healthy menu for every day for female athletes, what you need to consider when drawing up your diet while playing sports, we will find out below.

Conditions for adherence to a sports diet

Fitness diet for girls who regularly play sports is based on the correct and healthy eating... She will fit for everyone who wants to bring themselves into excellent shape subject to sufficient physical activity.

But, making up your menu for every day, athletes should still take into account that the body needs to be saturated with healthy components that strengthen muscles and maintain tone.

A healthy athlete's diet should be planned with the following points in mind:

the diet should be varied and include different foods. Make a list of your favorite healthy foods and eat them every day, alternating and combining as you see fit;
you need to cook food correctly The fat content of the cooked dish should not exceed allowable norms according to your diet. Also, other constituents of foods, such as minerals, carbohydrates, proteins and vitamins, must also be contained within the permissible range;
practice fractional meals. Divide your daily diet into 7 small portions and eat them every couple of hours;
do not eat before bed. The last meal is possible until 10 o'clock;
eat only natural and fresh foods. An athlete's diet for burning fat should not include junk food, convenience foods, and the like.

The diet of athletes when gaining muscle mass and losing weight

Whether you are a professional athlete, or just started going to the gym, consider your future menu, which will help you clean excess weight and strengthen muscles... When drawing up a diet for every day, it is imperative to include those foods that contain components such as:

Proper nutrition before class

Athlete nutrition before and after workouts should be different from each other. So, before classes, it is advisable to include the following in the menu:

fish with vegetables;
lean meat steak with vegetable salad;
skinless poultry with rice or black bread;
baked potatoes with vegetables;
protein omelet with oatmeal;
yogurt or kefir.

But it is advisable to eat bulky dishes in the form of a large portion of soup or salad a couple of hours before classes, dense foods (cottage cheese or porridge) are consumed an hour before training. Half an hour before them, one pear or apple is allowed, you can also drink coffee without sugar or green hour to turn fat from special cells into energy raw materials for the body. Thus, during exercise, more fat and less amino acids, glucose and glycogen will be burned. You will not get so tired after class.

What to drink before class

The athlete should drink water both before and after exercising and even interrupt them for drinking. This is very important because even a little dehydration will not give a positive result... Dehydration can be identified by the following symptoms:

obsessive thirst;
dry or chapped lips;
dry mouth;
dizziness.

If you have any of these, stop exercising for the time being and drink some water. You can continue it when it gets better.

Be sure to drink a glass of water before starting your workout. During classes you need to drink water every 20 minutes to keep your body hydrated while losing fluids through sweat.

Nutrition for the athlete after the end of the session

You need to eat after training, so your figure will be slim and athletic. It is advisable to eat within 20 minutes after training because during this period, an anabolic window appears in the body which assimilates proteins and carbohydrates. All calories consumed will be directed towards muscle recovery and growth.

Choose liquid carbohydrates such as grape or cranberry juice. Fat-free carbohydrate meals are also allowed:

potato;
jam;
vegetables;
fruits.

After workout you need to saturate yourself with low-fat protein foods:

chicken meat;
egg whites;
low-fat cottage cheese;
cheese;
yogurt;
legumes.

Unfried fish is allowed. All of the above can be eaten within an hour after class. The correct dose must fit in the palm of your hand... It is not recommended to consume caffeine-based products within 2 hours after training:

coffee;
cocoa;
chocolate.

Weight loss diet for athletes

If you are with sports activities not interested in building muscles, but only losing weight, then you need to plan your menu like this:

do not consume proteins 5 hours before exercise;
do not eat anything in two hours;
do not eat as much after;
protein nutrition 2 hours after training.

The results will not be long in coming. Don't forget about a special fitness diet. She is good because allows a large amount of food and does not cause health problems. The conditions for adhering to this diet are as follows:

meals five times a day without long breaks;
drink at least 2 liters of water per day;
eat low-fat dairy products;
stew, boil or bake poultry and fish;
preferred fruits - citrus and green apples;
it is better to choose brown rice;
Drink only squeezed juices.

Sample sports diet menu for every day

Remember that adherence to this diet by those girls who are not athletes requires regular exercise. Unless you plan on doing regular workouts and fitness, then choose a different diet.

Monday

The diet of the first day looks like this:

Tuesday

On the second day, the diet is as follows:

breakfast - a glass of milk, rolled oats and grapefruit;
lunch - chicken with rice;
afternoon tea - fresh vegetable fresh with bran;
dinner - beef with corn.

Wednesday

On this day, the menu can be as follows:

breakfast - milk, muesli, fruit, a couple of eggs;
second breakfast - carrot juice and cottage cheese;
lunch - salad with chicken, potatoes, apple;
Afternoon snack - low-fat yogurt with fruit;
dinner - fish, boiled beans and salad.

breakfast - a glass of juice, an omelet, oatmeal and a peach;
second breakfast - rice and vegetable juice;
lunch - turkey meat with an apple;
afternoon tea - cottage cheese and salad;
dinner - chicken, pita or pita, salad.

breakfast - oatmeal, scrambled eggs and fruit;
second breakfast - cottage cheese and banana;
lunch - fish with rice and salad;
afternoon tea - yogurt and fruit;
dinner - turkey, corn and salad.

Saturday

On the sixth day, you can eat the following:

Sunday

The last day includes the following diet:

breakfast - milk, a couple of eggs, muesli and grapefruit;
second breakfast - peach and rice;
lunch - chicken, pasta, salad, orange juice;
afternoon tea - yogurt and an apple;
dinner - beef and vegetable salad.

As you can see, there is nothing wrong with a fitness diet for athletes, and it is suitable for absolutely everyone who loves to play sports and wants to bring his figure back to normal... Sport itself is very beneficial to health, and in combination with proper nutrition, it will be doubly healthy.

Of course, a couple of lessons in gym do not make an athlete out of a person. But both the beginner and the seasoned athlete must adjust their daily diet. Nutrition while losing weight and playing sports is 80% of success. Only 30% depends on a properly selected training program. How to accurately form your menu so that the maximum amount of fat goes away during classes?

First, let's figure out what nutrition should include in strength training for weight loss. Since classes in the gym require high energy costs, we need to constantly replenish the body's need for energy. This means that in no case should you exclude carbohydrates from your diet. You just need to choose the most useful products in this sense, containing their complex types. They will be slowly absorbed by the body, supplying it with the necessary substances for a long time.

During exercise, muscles are actively involved. They need not only energy, but also building material for the formation of new fibers, which will allow them to perform exercises more intensely, with more volume and weight. Therefore, the menu should contain a sufficient amount of protein.

Since classes are aimed at getting rid of body fat, fat should be consumed as little as possible. You should not completely exclude them from the diet, since they are necessary for a number of metabolic processes. But you need to use the "correct" vegetable fats and in small quantities.

The issue of meal time is also important. When and in what quantities should you eat during physical activity?

Before training

The first rule of an athlete is to eat before training, so that during it there is strength to perform the exercises. However, a full stomach interferes with exercising, so the last meal should take place two hours before visiting the gym. At the same time, it is important that the menu consists of easily digestible foods that the stomach will have time to digest during this time.

It can be:

porridge with milk or water;
vegetable salad with a spoonful of vegetable oil;
fruit or fruit salad.

Portions should be small - 300-500 g. If it was not possible to eat within the specified period, you can drink low-fat yogurt, eat one large fruit, 100 g of oatmeal, or drink a glass of cocoa at least half an hour before the start of classes.

During

Meals during classes do not imply snacks, since even a slight amount of light food will interfere with exercise. But during training, it is important to maintain the water balance of the body. There is an opinion that it is impossible to drink water in the midst of classes, since the excess volume of fluid in the cardiovascular system puts an increased load on the heart. In fact, it is just its deficiency that makes it difficult for this important organ to work. An insufficient amount of fluid makes the blood more viscous, thicker, which is why the heart muscle has to work harder to maintain the necessary pressure.

Therefore, it is imperative to drink during class. This should be done every 15-25 minutes. Drink water in small sips, preferably warm or at room temperature. Then it is absorbed faster. It is recommended to use bottled, non-boiled liquid.

After classes

Until now, a number of fitness experts recommend not eating for two hours after weight loss workouts. This opinion is justified by the fact that, having spent strength and energy in training, the body will replenish it at the expense of its own fat reserves.

There is another opinion that after classes you must definitely eat something, you can even fast carbohydrates: chocolate, cake, cookies. They will help to replenish the spent and so necessary now reserves of carbohydrates in the body and will not be deposited on the sides.

In fact, it all depends on the usual mode of operation for the body. If you have not exercised before, and he is used to only accumulating fats, then after training he will work in the same mode.

When the metabolism is high, then nothing will be stored in reserve, everything eaten will only benefit. But such a mode of operation is not static, it can change over time both in one direction and in the other direction.

You also need to take into account the time when the last snack was. Remember that in most cases, dieters are advised to eat every four hours.

If you last ate food two hours before exercise, then did the exercises for another hour and a half, it is unreasonable to wait another two after the end of the workout. Therefore, eat right, do not starve yourself.

What should be the menu after class

For both women and men during this period, it is important to saturate the body with proteins for muscle recovery. You can eat less carbohydrates than before training, as you usually do not plan such loads until the end of the day.

A losing weight menu can be composed of the following products:

Quite tasty and varied dishes can be prepared from these products. However, for those who are just switching to something like this diet food when training for weight loss, often after them there is a wild feeling of hunger, which is not so easy to satisfy. In such cases, it is permissible to make another snack with a large fruit, a glass of low-fat kefir.

One more important rule in the question of how to eat during training in order to lose weight - do not eat before bedtime. The last meal should be at least three hours before bedtime.

Dishes at this time should consist mainly of proteins: low-fat cottage cheese, eggs, lean meat with vegetables. If sleep is still far away, and the feeling of hunger prevails, it is allowed to drink a glass of kefir.

Mandatory conditions

When organizing your diet for weight loss while exercising in the gym, you need to consider the following points. Food intake during the day should be split so that you get two breakfasts, lunch, snack and dinner. Servings should be small, so that the body receives all the necessary micro and macro elements.

It is strictly forbidden to go on strict diets if you include gym exercises for weight loss. It is permissible to use fasting days, but they should not fall on training days.

Rules for the formation of food

The first breakfast should be light: a glass of freshly squeezed juice, tea, yogurt, kefir is enough. If you plan to exercise in the morning, it is better to drink fermented milk products.
For second breakfast, prepare salad, eggs, porridge, fresh vegetables. If it is not possible to arrange two breakfasts for yourself, the first and second can be combined.
Lunch is one of the main meals, so it should contain the most calories compared to other meals. It is recommended to cook any soup with it, low-fat fish or meat with a side dish (porridge or pasta made from durum wheat flour), fresh or baked vegetables. In this case, the portions should be kept small.
A snack is made from a large fruit, 100 g of fat-free cottage cheese or kefir.
Dinner is formed from protein foods with vegetables: fish, eggs, meat, salads. At the end, you can drink a glass of tea, preferably green.

If you feel hungry in the evening, you can drink a little yogurt or kefir an hour before bedtime. It is important that about 20% of what you eat is fruit, which is best eaten in the morning.

The menu should be designed so that you do not feel hunger during the day. Excessive restriction in food while exercising in the gym can have the exact opposite effect, especially when it comes to women.

It is necessary to exclude

There are a number of foods that need to be eliminated from the diet if your goal is to lose weight. As already mentioned, first you need to limit the intake of fat into the body. Fashionable to use vegetable oil for preparing salads, literally 1-2 tablespoons, dairy products with a low percentage of fat.

You will have to give up smoked meats, fried foods, and bring salt consumption back to normal. Such food does not contribute to the normal metabolism, retains water. Sweet foods and pastries are excluded. Tea, coffee, fruit drinks, freshly squeezed juices should be drunk without sugar.

Flour products are replaced with whole grain breads, dry or fresh fruit. Semi-finished products that contain a huge amount of preservatives that are completely unhealthy for the body are completely excluded.

Athlete Nutrition Secrets

In order for classes in the gym to bring joy, pleasure and results, it is important not only to train correctly, but also to eat. In addition to the rules for the formation of a diet described above, the following should be considered:

If you can endure for a while correct mode nutrition, correlating it with training, it will soon become familiar to you. Then the extra pounds that you get rid of during training will not come back to you again.

And again, I welcome on the site those who are ready to engage in muscle building and make efforts not only in the gym, but also in the kitchen. Efforts will be required in two directions. First of all, you will have to give up many of your favorite products, and then fall in love or simply take for granted some of the unloved ones.

So: we immediately irrevocably refuse high-calorie muffins (buns, butter cookies, cakes with whipped cream and fat creams), ketchups and mayonnaises, chips, crackers, spicy dishes will also have to be limited to a categorical ignore. Sausages and sausages to a minimum, preference for lean meat. Your body will not be able, of course, to rebuild instantly, but the main and decisive factor should be a firm decision and your desire.

Products that will be the main ones for you: milk and dairy products (cottage cheese, cheese, sour milk products of low fat content), cereals with milk and water (potatoes and pasta should not be completely excluded, but the frequency of consumption should be reduced), lean meat, be sure to fish at least twice a week. Fresh fruits and vegetables daily. It is advisable to use natural juices, nectars available on the market contain too much sugar. When choosing yoghurt, pay attention to the composition: the fat content should be no more than 2.8%, and the sugar content is minimal, the best is natural yoghurt and yoghurt with cereals. I do not mention tea and coffee, their use is at your discretion, but not to the detriment of dairy products. And, of course, water - at least 1.5 liters per day.

And now the approximate options for the daily menu for an athlete who trains at least 5 times a week and at least three times with a power load. After strength training, you can use cocktails for sports nutrition (whey proteins, creatine) I clarify over and over again: whey protein is not a harmless thing, its use should be strictly dosed. This is not a case where more is better. Ideally, and I have already written about this, it is advisable to consult a doctor before starting training and using protein preparations. And it's better to train with a professional trainer.

Please note that foods high in carbohydrates are consumed in the morning, in the evening it is better to give preference to protein and fiber (meat, vegetables) Of course, the menu is very approximate, I made it up, guided by my preferences, you can choose those dishes that you like best and fit. I just try to avoid repetitions, but I fed my athlete something like this and, not without pride, I can say that my child went to the army just unearthly beautiful and embossed. One last phrase: training should be systematic and if you do not have a personal trainer, then you can familiarize yourself with the methods

So, seven versions of the daily diet:

Option 1

Breakfast: dairy oatmeal with raisins or dried apricots, 2 soft-boiled eggs, milk
Lunch: 2 bananas, orange, yogurt
Dinner: , buckwheat with mushrooms, salad with pumpkin and tomatoes, juice
Afternoon snack: milk, cheese sandwich.
Dinner: assorted vegetables, kefir or milk.

Option 2

Breakfast: mashed potatoes, fish in batter, milk
Lunch: low-fat cottage cheese with sour cream, apple
Dinner: fish soup, vegetable cuts, juice
Afternoon snack: tomato salad with sour cream, juice
Dinner: fish cakes, milk

Option 3

Breakfast: multigrain muesli with milk, 2 eggs, fruit juice
Lunch: pancakes with cottage cheese, milk
Dinner: borscht, loose buckwheat porridge, cocoa in milk
Afternoon snack: seasonal fruit, yoghurt
Dinner: boiled chicken, vinaigrette, fruit juice

Option 4

Breakfast: viscous barley porridge, fruit juice
Lunch: chicken pie, milk
Dinner: khash, salad of fresh tomatoes and cabbage, kefir or drinking yogurt
Afternoon snack: fruit salad with yogurt
Dinner:, stewed cabbage, juice

Option 5

Breakfast: in the oven with cheese and tomato, boiled crumbly rice, milk
Lunch: cheesecakes, milk
Dinner: meatball soup,