Fitness classes are good for your health,figure and even for morale. After all, it is much more pleasant to see yourself in the mirror with a toned figure, a flat stomach and neat shapes of arms and legs. And women try, run and go to the gym, do exercises in the morning - all their strength is thrown into looking like a queen. And few people think about the fact that it is necessary not only to do sports, but also to adjust your diet. It should be taken into account that fitness is a kind of shock for the body. And also - this is the use of energy to the maximum, so only proper nutrition can replenish the costs. Moreover, you cannot go on a strict diet - this is fraught with metabolic disorders and deterioration in health. But choosing a rational diet, taking into account the work schedule and sports, is simply necessary.
Fitness classes
If you don't have any strenuous strength training,and it's just time to get your figure in order, then there is no need to change anything in particular. Here, your main program will be fitness. But this is only if your goal is simply to keep fit. However, there are also products that you should definitely include in your diet. Especially if sports have become a part of your life:
- Amino acids - they are found in meat and fish, so never give up such products;
- Vitamins and minerals - everyone knows that it is, first of all, fruits and vegetables;
- Carbohydrates;
- Liquid is not allowed to drink much, just do not replace water and juices with milk or coffee with condensed milk.
We need to talk about carbohydrates separately iffitness or serious sports have entered your life for a long time. Many people associate carbohydrates with buns and cakes and are very wrong! After all, sports are energy expenditures, and they are replenished exclusively with carbohydrates. You just need to know the “right” products:
- Muffins from a bough of a rough grinding;
- Oat cookies;
- Fruit mousses;
- Kissel, including milk;
- Any dried fruits.
There are also special products labeled “fitness” – they are designed to meet the body’s energy needs and are intended for people who play sports.
Sample menu for fitness classes
You need to exclude white bread and sweet buns"piping hot". Forget about chocolates and pastries, give up cakes and butter. But do not overdo it - for example, you can eat dark chocolate without fear for your figure. To be more specific, when doing sports (especially if you prefer fitness), you should stick to the following menu:
- Breakfast: tea or coffee with sugar, oat flakes with milk or oatmeal porridge, a couple of cookies, or cereal from the "Fitness" series;
- Lunch: vegetable soup with chicken broth, fresh vegetable salad, boiled beef, fruit;
- Snack: natural yogurt or tea with oatmeal cookies, fruit;
- Dinner: cottage cheese casserole or simply cottage cheese with milk, maybe tea-coffee with a cake of wholemeal flour.
This is an example of one day, but it is not at allmeans that the concept of "proper nutrition" is contained in this example. When doing morning exercises, you need to have a small snack before them. Only a very small one - for example, eat one cracker or a bagel, or a piece of boiled meat. This also applies to morning jogging - you should not do them on an empty stomach, otherwise fitness, and sports in general, will become real torture. If you plan to do sports in the evening, and did not have time to have lunch before, then you must definitely eat something. The fact is that such extreme training on an empty stomach can turn into quite serious health problems. And sports, after all, are designed to give health, and not take it away. When doing fitness, you do not necessarily have to go on a strict diet - it is enough to simply make yourself the right schedule and eat 4 times a day. But keep in mind that if serious sports are among your "favorites", then distribute your meals over 6-7 times a day. If you feel a sharp feeling of hunger after 7 p.m., you can eat an apple or drink a glass of low-fat kefir. Do not forget that you should be in a good mood during classes - the result also depends on this. But doing fitness on an empty stomach will definitely be harmful - both for your morale and physical condition. And even more so if the exercises are limited to strength training - sports with dumbbells and barbells require additional nutrition for the body.
Heavy physical activity
People who are seriously involved in sports (andfitness, in principle, is considered a light load), should pay more attention to nutrition. Usually heavy and strength training takes place several times a week, and not every day. Remember - when doing sports, you need to eat as few foods as possible that are poorly digested. These include: beans, peas, lard, cabbage. The fact is that these products will "lie" in the stomach as dead weight, and when you are in class, belching, nausea and vomiting are quite possible. And if you do not follow the rules of nutrition, the result will be a disruption of the gastrointestinal tract. But after training (sport still greatly depletes the body), you need to eat well and hearty. This is where high-carbohydrate foods will be useful: meat, pasta, potatoes, oats, grapes. These products will increase blood sugar levels, giving up their energy more slowly. Understand that fitness and sports are not a sentence and not a reason to deny yourself everything.
A few general rules of nutrition
- Three hours before the sport, you need to eat;
- Be sure to take water with you to train - fitness and sports "pull" all the juices from the body;
- When practicing fitness, follow the followingmethods: less is better. This means the following - let you make a smaller number of exercises, but they will be qualitative. And just directly during the lesson you will understand how much and which movements should be performed more often or less often.
By the way, two hours after strength trainingyou definitely need to eat, and the food during this period of time should be hearty and nutritious. For example, eat a piece of meat, wash it all down with a glass of sour cream and eat a couple of bananas. Such food will take a long time to digest and slowly saturate the body with energy - this is what is required. Just what sports "took" from you will be restored.
Which products are useful
For everyone who is into fitness and considers sportyour usual way of life, you need to clearly understand which products and when to eat. First, you need to eat products that can be quickly digested and give off their energy: raisins, honey, rice, corn, chocolate, bread and sweet cookies. You need to eat these products before fitness classes. This way, the energy and calories received from them will disappear very quickly. Second, you need to determine those products that are useless before fitness classes, but two hours after training will be very useful. These include: pasta, grapes, potatoes, oranges, oatmeal or oatmeal cookies. It is not for nothing that in gyms or fitness centers there are always bars, where the most popular product is orange and grape juice. The fact is that when doing fitness, there is a large loss of glucose in the body. These fruits are able to instantly increase its level to the desired indicator. Third, there are products that begin to break down and digest (and therefore give off their energy) much more slowly. Why do you need such products? It's very simple - fitness does not imply a quiet rest after classes. After all, you will probably have either lunch or dinner. And here you need such products: yoghurts, milk, sour cream and cottage cheese, grapefruits, plums, ice cream. In principle, there is nothing complicated in understanding what kind of nutrition will be correct. The main thing is to carefully consider all the recommendations. And it is also important to learn one truth: fitness and sports are not a heavy duty. You should not strictly limit yourself in everything and starve your body. No nutritionist will tell you that you should go on fasting days and eat only salads and vegetables. It is impossible to combine fitness and sports with fasting. With this approach, you can expect not only irreversible processes in the body, but also quite serious diseases.
