The appearance of your body is largely dependent on what you eat it. Lack of muscle mass, a large amount of fat deposits, lack of energy at work or in the gym, poor skin, digestive upset – all these problems can be caused by unhealthy diets.
How to eat during strength training
Since there are many confusing theories regarding What you need to eat and why, here are 8 simple rules of nutrition, which will help you build muscle, lose fat and to become stronger.
- Eat breakfast. From the very beginning of the day you get energy and you will feel less hungry all remaining day. It also sets a trend: you will tend to consume healthy foods if you start your own day.
The best products here are scrambled eggs, smoothies and cottage cheese. Read about how to get the habit of having breakfast and try these recipes.
- Eat every 3 hours. The simplest scheme it looks like this: breakfast, lunch, dinner, food after training, before sleep, as well as 2 snacks between these meals. Benefits such a power system:
- Decreased hunger. Frequent consumption small portions will reduce the size of the stomach. You will be faster achieve a feeling of fullness, and the waist will become slimmer.
- Reduced cravings for food. Big breaks between meals usually cause overeating or consumption sweet. Eat every day at certain times and hunger will appear precisely at these moments. For example, on such a schedule: 7:00, 10:00, 13:00, 16:00, 19:00 and 22:00.
- Consume protein with every meal. Protein needed to gain and maintain muscle mass. He also helps to get rid of fat, because it has the highest thermal effect. In addition, protein is very nutritious – it provide a feeling of fullness much better than carbohydrates. How much protein do you need eat daily? At least 2 g per kilogram of body weight. I.e with a weight of 90 kg you need to consume about 180 g of protein. Most an easy way to do this is to consume foods high protein content. Here is some of them:
- Red meat. Beef, pork, lamb, venison, buffalo, etc.
- Bird. Chicken, turkey, duck, etc.
- A fish. Tuna, salmon, sardine, and mackerel etc.
- The eggs. Do not believe in cholesterol myths – eat yolk.
- Milk products. Milk, cheese, cottage cheese, cottage cheese quark, yogurt, etc.
- Whey Protein. Protein intake is not mandatory, however, it is well suited for cooking post-workout cocktail.
- Eat fruits and vegetables with every meal. Most of them are low in carbohydrates. That is, you You can fill the stomach without gaining extra pounds. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber, which helps digestion. Great choice will be apples, berries, pineapples, oranges, bananas, spinach, broccoli, tomatoes, pumpkin, beans, cauliflower and Brussels sprouts, bok choy, romaine, salad chicory, peas, etc.
- Consume carbohydrates only after a workout. Although carbohydrates are essential for humans as an energy source, most people eat them more than necessary. Limit yourself carbohydrate intake only after exercise.
- Add vegetables and fruits to other dishes. They are less carbohydrate compared to whole grains products. The exceptions are corn, carrots and raisins.
- Other carbohydrate-containing foods. Rice pasta, bread, potatoes, quinoa, oats, etc. Avoid the “bad” carbohydrates and eat foods made from whole grains. Exception: if you are a thin guy who wants to gain weight, then eat carbohydrates 2 times after training, and if necessary, more often.
- Eat healthy fats. Healthy fats promote fat burning and improve overall health. They are satisfying inexpensive as well as slowly digested. Eat fat with every food intake, but avoid trans fats and margarine. In a word balance their intake.
- Saturated Fat They level up testosterone. Dietary cholesterol is not related to increasing blood cholesterol levels. Eat quality butter, eggs, red meat.
- Monounsaturated Fat. Protect against heart diseases and cancer. Extra Virgin Olive Oil (Extra virgin), olives, various nuts.
- Polyunsaturated fats. Level up testosterone, help get rid of fat, reduce inflammation. Consume fish oil, ground flaxseed, walnut assorted.
- Drink water. During training (with perspiration) water leaves the body, which can worsen muscle recovery. Water intake prevents dehydration, as well as hunger, as an empty stomach can send a signal the body that you are hungry.
- Drink 4 liters of water per day. Drink 1 glass water after waking up. Then 2 glasses with each meal food, and also drink water during training.
- Drink filtered water. She is cheaper bottled and tastier tap. Try also to drink green tea and water with squeezed lemon juice.
- Do not be afraid of water intoxication. Adhere to healthy eating, you must make sure to replenish stocks electrolytes. If you do not drink a huge amount of water (for example, 7 liters in 10 minutes), then everything will be with you in okay.
- Eat 90% whole foods. In order to achieve desired results, your diet should be 90% whole products.
- Whole foods. Raw and unrefined (or slightly refined) foods are products that are as close as possible to their natural condition. For example, fresh meat, fish, poultry, vegetables, legumes, fruits, rice, oats, quinoa.
- Processed products. Usually contain added sugar, trans fats, nitrates, corn syrup, sodium and other chemicals. For example, buns, fruit bars, cereal, pizza, cookies, sausages, frozen foods, additives.
If you eat 90% whole foods, then the difference will be small compared to a 100% healthy diet. So that if you eat 6 times a day, you can eat 4 times a week junk food without feeling guilty. Same goes for alcohol and sugary drinks: 10% are acceptable.
Diet example
- Breakfast: eggs with vegetables, orange, green tea.
- Snack: a mixture of nuts, pear.
- Lunch: tuna, romaine, olives, olive oil.
- Snack: cottage cheese and apple.
- After training: beef, quinoa, spinach, banana.
- Dinner: chicken, spinach, mini (dwarf) carrots, pear.
- Snack before bedtime: cottage cheese, berries, ground flaxseed, fish fat.
No one has time to cook 6 times a day. Cook food on all day in the morning or in the evening. This is the key point of this program, which will take about 1 hour.