Nutrition for athletes

Key Recommendations

• You should eat fractionally, at least 5 times a day.
• You should eat 60% of your daily ration before 16:00.
• The last meal should be rich in protein to give the body amino acids for recovery during sleep.
• There should be enough fiber in the diet: bran, vegetables.
• It is desirable to boil and steam food, exclude frying and smoking.
• Take food 2 hours before the start of training.
• If training in the morning, you should have a light breakfast before it: banana, smoothie, cottage cheese with berries.
• If training at lunchtime, then after sports you should eat protein food, fresh vegetables or complex carbohydrates.
• In the evening after working out, you should not go to bed hungry.
• For dinner can be fish, cottage cheese, kefir, tofu.

For those who want to lose weight

You will not only have to work hard in the gym, choosing the best program for weight loss, but also limit yourself to your favorite dishes.

For a healthy person who previously ate regular food and did not control his diet, a menu with a total calorie content of 1400 calories is suitable, which at first will allow you to get all the necessary substances for comfortable and effective workouts.

It all depends on your initial average caloric intake and intensity of physical activity. There is an easy way to find the right number: 4-7 days, count the calorie content of your diet; Don't limit yourself, but don't overeat either. Then calculate your average daily calories. If it greatly exceeds 1400 calories per day, then start with this figure.

Drink more water.

Your body will lose fat, and with it, remove harmful substances. Help him, speed up the metabolism and at the same time restore the water-salt balance after training.

Speaking about the menu, we recommend preparing food for the whole day in advance, this will allow you to control its main meals and snacks in terms of calories, time, and portion size.