Diet fitnessDiet fitness Photo: Archives of press servicesElena MikhalskayaElena Mikhalskaya recommends eating Japanese food after training. Photo: Archives of press services

Rich diet, but at least calories!

Is it worth eating after exercise?

Menu "Spring Update"

Expert tips on fitness fitness tipson nutrition and ternology, master of sports in aerobics sports, certified personal bodybuilding trainer, “Miss Bikini - 2011” Elena Mikhalskaya. “Today I will share with you my experience in fitness nutrition and I hope that my advice will help you keep your figure in excellent form without harm to health and without forced loss of appetite! Remember an important rule: a fitness diet is first and foremost a high-quality and balanced diet, not a hunger strike. To maintain a beautiful figure, you need to adhere to a rational fitness nutrition and be sure to eat! Being an avid fan of Japanese cuisine, I’ll be happy to say that she is perfect for a fitness diet. For myself, I settled on the menu of Japanese restaurants Planet Sushi, which, in my opinion, is 100% suitable for a balanced balanced diet. Therefore, today I will tell you what, how and when it is better to use in your diet, using the example of Japanese dishes from Planet Sushi, because I have been sticking with and satisfied with the result for a long time. A little theory: Rice (carbohydrates) + vegetables (fiber) + fish ( protein) in a reasonably collected symbiosis provides us with food that will nourish the body with energy for a long time. The fatty acids found in fish keep our heart and the entire circulatory system as a whole in perfect condition. After all, few people know that a person’s biological age is determined by the quality of his blood vessels. It is the heart muscle that is experiencing enormous stress during physical exertion, and consequently, a diet rich in essential fatty acids is 100% suitable. A rational diet provides for compliance with the energy balance in the body according to the following principle: the amount of energy received must correspond to the amount of energy consumed. Of particular importance is the correct ratio of proteins, fats, carbohydrates, vitamins and minerals, trace elements and adequate amount of water consumed. In addition, it is desirable to eat coarse-fiber products of plant origin (for example, fiber) every day, which, thanks to their ability to swell, stimulate intestinal motility. You should not be afraid of foods with fat content at all, as some vitamins that are very important for the body, such as A, D, K, are mainly contained in fatty foods. I stopped at a menu from Planet Sushi restaurants for my food because the fact that it is there that the dishes are designed in such a way as to contain the necessary nutrients in the most favorable proportions. The menu is varied and designed very carefully, as I have long seen: it consists of high-quality products of plant and animal origin well assimilated in the body, and the portions of the dishes there are designed to meet the energy costs of a person. Another great thing: in the “Sushi Planet” you can order a portion of four rolls and pamper yourself without breaking the rules of your diet, then when a regular portion of eight rolls would be unaffordable. Look, my beautiful physical form, all sporting achievements and excellent daily well-being are proof! Let's go to practice This is one of the most frequent then asked questions in fitness: is it true that if there is before and after training, instead of muscles, everything will swim fat? My answer: you can eat! But you need to clearly understand your lifestyle and daily schedule. It is important to remember that before a workout, food intake should be 1-1.5 hours, regardless of the purpose of the workout. So much time is needed for the body to properly carry out the process of digestion, since during exercise, the absorbability of the necessary substances is reduced due to the fact that the blood is actively supplied to the working muscles. Therefore, always plan your meals in advance. Believe me, this is an equally important system of internal self-organization, which will lead you to the ideal figure and achieve all your goals in the shortest possible time. If you turn to this mode of the day, when you can get to the house by 19 o'clock, then from 19.00 to 23.00 it is better to limit freshly squeezed juices, light salads or dairy products up to 4% fat. And now let's fast forward to the reality of the metropolis. Most fitness workouts, group classes in fitness clubs occur during the “premium time” period, namely, from 18.00 to 22.00. With this schedule, you often have to get home after 23.00, and in this case it is better to drink fresh juice an hour after exercise, eat a light salad with fish, seafood or chicken or my favorite sashimi. In “Planet Sushi”, for example, it can be tuna salad “Maguro Ttsurai” (pictured right), salad “Nagame” with scallop, sashimi with yellowtail “Hamachi”. This will allow you to cope with the feeling of hunger and replenish the necessary supply of energy. And nothing will become fat! Turning to my example, since I train very intensively and the energy costs are very high, to save and gain muscle mass, I can safely eat rolls, sushi after training. Naturally, since this is an evening meal, then protein-rich foods (poultry, fish, seafood) will dominate even in this case. If you have an intensive fitness training schedule, then I advise you to try dishes from the Planet Sushi spring menu: “Hioki san Syake” salad with salmon, tomatoes and fresh lettuce under ginger-carrot sauce and “Mie Maguro Syke” rolls (on photo on the left) with salmon and tuna, slices of fresh cucumber and green onions. Referring to the question “How often should I eat during the day?”, I answer that at least five times a day. That is, between the three main meals you need to insert more snacks. It can be light dishes: apple, yogurt or a light salad. In fact, to build the right nutrition system for the day is not at all difficult. The secret: to consume less and less carbohydrates as you approach to 16.00 and later. That is, in the morning, for example, a couple of hours after breakfast, you can treat yourself to your favorite dessert. I will reveal another very important secret: the body also spends energy on digesting food, so we always force it to be ready for “work” and thus, we eat, we disperse the metabolism in a natural way. That provides us with further normalization of all metabolic processes. Spring Update menu. Now I will gladly give recommendations on the diet for girls who want to lose weight and have a taut and slim figure. As a basis, I suggest taking dishes from Planet Sushi restaurants and the special menu “Spring renewal”, it is designed specifically to simply and without losing your appetite to prepare a figure for summer. 1) Top dishes for gaining muscle mass: 1. Salad “Hioki san Syake” .2. Unagi Ovase rolls .3. Rolls "Mie Maguro Syake". I recommend the dishes from the main menu separately: "Chilean Sea Bass", "Teppanyaki Rice with Seafood", "Kanpeki" with brown rice, which reduces the level of "bad" cholesterol, "Beef Bo Shot", "Kinoko" and rolls "Yoji Maki" .2) Dishes "SlimingPlanet" for those who want to lose weight actively: 1. Sashimi and Chuka salad (you need to resist and do not fill the salad with peanut sauce) - my perfect snack! 2. Miso-soups are simply delicious and perfectly satisfy the feeling of hunger. Salads to choose from: “Genso”, “Inari”, “Pak Choi”, “Sake Dzensai”, “Nagame” or “Kaniko” (ask the waiter to bring a light citrus dressing to the dish and not use creamy or peanut sauce) .4. Together with salads, you can treat yourself to your favorite rolls, but order a dish of four pieces, not eight. 3) Meals that you can eat on your workout day in the morning: 1. Salad "Karatsu" (before the delicious shrimps in airy batter with pickled lotus can not resist even during the most rigid diet) .2. Ebi Booto Chile Rolls .3. The most delicate light desserts from the spring menu: “Shinzo Sakura”, “Sakura Furer” and “Cinsena Sakura”, because sometimes you need a little bit of sweetness to make your eyes shine and evaporate. of the day In the morning I have breakfast with milk and raisins. On the way to work, I stop at the Planet Sushi and order takeaway Chuka salad and Mie Maguro Syake rolls; while everyone is cooking for me, I drink fresh grapefruit. Then I go to work. And in the appeared small break I eat salad and rolls. This rather dense snack provides me with the absence of the “hungry wolf” condition, which at lunch is ready to eat the entire “menu”. This is also one of the tricky and positive moves of snacks. I would like to note that my working day is quite intensive, so I would recommend office lady to restrict myself to just the salad “Nagame”, “Kaniko”, “Genso” (in the photo on the right), “Inari” or “Pak Choi.” Two hours after having a snack, I go with my colleagues and clients for lunch. Usually I order a business lunch. In the “Planet” it is luxurious, especially the “O-Bento Boxes”: portions are exactly what you need to eat at lunch. Either order a set if we went out for dinner by a noisy company. I’ll take two more lunch boxes with me: “Hioki san Syake” salad and rice with “Kanpeki” chicken. I recommend consuming different types of proteins: fish, meat, poultry, mushrooms - during the day, as they all give us a variety of amino acids. After returning to work, after two and a half hours I have a bite of salad an hour before the workout. Within an hour after a workout, I eat my main dish to close the “protein-carbohydrate window.” This trick is recommended for those who train in the mode of gaining muscle mass. If you lose weight, then an hour after a workout, you can just eat a salad with a light dressing. In the evening at home, an hour before bedtime, I drink a light yogurt or kefir, sometimes I can treat myself to a fruit salad. See the Planet Sushi website for a full description of dietary dishes and their calorie content. I hope my advice will be useful and in demand. Your sincere, Elena Mikhalskaya.]]] Now I will gladly give recommendations on the diet for girls who want to lose weight and at the same time have a taut and slim figure. For the basis, I suggest taking dishes from the Planet Sushi restaurants and the special Spring Update menu, it is designed specifically to prepare the figure for the summer without losing your appetite. 1) Top dishes for a set of useful muscle th weight: 1. Salad "Hioki san Syake" 2. Unagi Ovase rolls .3. Rolls "Mie Maguro Syake". I recommend the dishes from the main menu separately: "Chilean Sea Bass", "Teppanyaki Rice with Seafood", "Kanpeki" with brown rice, which reduces the level of "bad" cholesterol, "Beef Bo Shot", "Kinoko" and rolls "Yoji Maki" .2) Dishes "SlimingPlanet" for those who want to lose weight actively: 1. Sashimi and Chuka salad (you need to resist and do not fill the salad with peanut sauce) - my perfect snack! 2. Miso-soups are simply delicious and perfectly satisfy the feeling of hunger. Salads to choose from: “Genso”, “Inari”, “Pak Choi”, “Sake Dzensai”, “Nagame” or “Kaniko” (ask the waiter to bring a light citrus dressing to the dish and not use creamy or peanut sauce) .4. Together with salads, you can treat yourself to your favorite rolls, but order a dish of four pieces, not eight. 3) Meals that you can eat on your workout day in the morning: 1. Salad "Karatsu" (before the delicious shrimps in airy batter with pickled lotus can not resist even during the most rigid diet) .2. Ebi Booto Chile Rolls .3. The most delicate light desserts from the spring menu: “Shinzo Sakura”, “Sakura Furer” and “Cinsena Sakura”, because sometimes you need a little bit of sweetness to make your eyes shine and evaporate. of the day In the morning I have breakfast with milk and raisins. On the way to work, I stop at the Planet Sushi and order takeaway Chuka salad and Mie Maguro Syake rolls; while everyone is cooking for me, I drink fresh grapefruit. Then I go to work. And in the appeared small break I eat salad and rolls. This rather dense snack provides me with the absence of the “hungry wolf” condition, which at lunch is ready to eat the entire “menu”. This is also one of the tricky and positive moves of snacks. I would like to note that my working day is quite intensive, so I would recommend office lady to restrict myself to just the salad “Nagame”, “Kaniko”, “Genso” (in the photo on the right), “Inari” or “Pak Choi.” Two hours after having a snack, I go with my colleagues and clients for lunch. Usually I order a business lunch. In the “Planet” it is luxurious, especially the “O-Bento Boxes”: portions are exactly what you need to eat at lunch. Either order a set if we went out for dinner by a noisy company. I’ll take two more lunch boxes with me: “Hioki san Syake” salad and rice with “Kanpeki” chicken. I recommend consuming different types of proteins: fish, meat, poultry, mushrooms - during the day, as they all give us a variety of amino acids. After returning to work, after two and a half hours I have a bite of salad an hour before the workout. Within an hour after a workout, I eat my main dish to close the “protein-carbohydrate window.” This trick is recommended for those who train in the mode of gaining muscle mass. If you lose weight, then an hour after a workout, you can just eat a salad with a light dressing. In the evening at home, an hour before bedtime, I drink a light yogurt or kefir, sometimes I can treat myself to a fruit salad. For a complete description of dietary dishes and their caloric content, see the website of Planet Sushi. I hope that my advice will be useful and in demand. Sincerely yours, Elena Mikhalskaya.

Comments

comments