This is the second part of a series of articles about training girls. In this article you will learn about proper nutrition and diet during exercise. Also watch exercises in the gym for girls.
Women do not need to train in any other way. They are can train on the same principles as men, for getting visible results, what about diet? Should women eat differently from men? Not really.
- Nutrition for girls during training
- Nutrition for Women – General Recommendations
- Calorie Control
- Macronutrient Management
- Maintaining hydration
- Quality control
- Insulin control
- Right protein
- Polyunsaturated fats
Nutrition for girls during training
The metabolism of men and women is very similar, except that women burn fat well, using it as an energy source is better than men. It may be one of the reasons women are better off choosing low carb diet.
The main thing that needs to be established is general use. calories. Women need fewer calories than men, because that men have more muscle mass and less fat (relative to total body weight) than women. The amount of protein carbohydrates and fats is determined by the amount consumed calories.
We will show that women do not need to train or eat differently than men. Then why do we always see women in the gym doing cardio workouts for hours and lifting light dumbbells an infinite number of repetitions?
This is most likely due to poor awareness or even misinformation (from the media) about how a woman should train. What about diet? One of the most common recommended for women breakfast – yogurt and banana. There is nothing wrong with yogurt or banana, but where protein and polyunsaturated (essential) fatty acid? If you are a woman who is trying to build muscle, you you need to eat enough protein and good fats (essential fatty acids). It’s time to stop leafing through the media and personal misinformation, and time to become educated and get results. In this article we will introduce some basics on nutrition and exercise!
Nutrition for Women – General Recommendations
Before moving on to recommended diets for women trying burn fat and strengthen muscles, let’s look at some common recommendations regarding nutrition.
Calorie Control
A huge factor in dieting is calories – versus absence calories the amount of your calories determines whether you lose weight or typing. Eating too many calories leads to fat deposition. But if you do not eat enough calories, you do not build muscle. Establishment of absorbed number calories and counting the number of calories eaten every day essential for burning fat and building muscle.
Macronutrient Management
Although the total calorie intake is the most an important dietary factor, the ratio of protein to fats can determine loss of muscle or adipose tissue. A diet that contains 80% calories from carbohydrates, 10% of protein and 10% of fat will give different results from a diet containing 40% calories from carbohydrates, 40% from protein and 20% of fat.
Maintaining hydration
You should drink enough water every day. Try to drink at least eight glasses of water per day. Consumption sufficient water contributes to optimal hydration, and also a feeling of fullness without additional calories. Sometimes people cheat water hunger. Therefore, maintaining hydration can also prevent overeating.
Quality control
Choose fresh, unprocessed foods. instead, pre-packaged and processed. Packed foods are full of preservatives, especially sodium and saturated fats, and often have high sugars such as high fructose corn syrup.
You will be surprised how quickly you can lose weight, just cooking at home, eating fast food and semi-finished products. You also save a lot of money!
Insulin control
Insulin is a “storage” hormone. When it is produced, fat burning slows down. To control insulin production choose carbohydrates with a low glycemic index, and you can reduce weight gain or increase its loss. Stable level blood sugar also improves energy levels and mood. All our diets are based on insulin control, which leads to recruitment muscle mass with virtually no fat gain.
Right protein
In addition to building muscle, you need to eat enough the amount of protein to support the production of new muscle protein. You may not be used to eating as much protein as you recommend. our diet, but as soon as you get on track, you have not only there will be no problems, you will also enjoy how much well-fed and satisfied you feel.
Polyunsaturated fats
Polyunsaturated fatty acids are essential for proper the functioning of the whole body. Dietary fats got bad fame due to the dietary quirks of the 80s and 90s that promoted eating a minimal amount of fat, but in reality essential fatty acids are essential for our body and are part of a healthy diet. Fat intake doesn’t mean fat deposition. In fact, most omega-3 fats and omega-6 fatty acids help support the process burning fat and maintaining a toned body. Don’t be afraid to eat healthy fats. Also be sure to add products with high-quality fatty acids, such as fish oil or linseed oil.
Women do not need significant differences from men in the diet. One metabolic difference between man and woman – female the body is easier to use fat as a source energy, with a decrease in carbohydrates (sugar) in the blood than a man, which is the reason why a woman is prone to better results on a low carb diet. Due to this fact, we recommend women follow a low-carb (non-carbohydrate) diet for loss of fat and building toned muscles.