Fitness nutrition for a week and every day
Have you started working out, want to switch to a sports menu for girls, but don't know where to start? We get it: there are hundreds of pieces of advice on the internet, most of which contradict each other. But about 70% of success in achieving the set training goal depends on the menu with the BJU calculation (the amount of proteins, fats and carbohydrates in the diet), so it is still advisable to make a sample menu for 1600 calories at least in the first stages. We will tell you how to do it.
How the program for the menu for the week depends on the type of sport
The sports menu for girls depends on three variables: the training goal (losing weight / maintaining weight / gaining muscle mass), the duration of training and the type of exercise (strength / aerobic / combined).
It's simple: when losing weight, you need to consume fewer kilocalories than you spend, when gaining muscle mass - more.
You may have noticed that most often nutritionists recommend a menu of 1600 kilocalories per day. This is due to the fact that in most girls all three variables coincide - the desire to lose weight or maintain weight and the choice of comfortable timed training of medium intensity. And a healthy 1,600-calorie diet is exactly the type of diet that helps achieve these goals.
Choose more intense training, for example, crossfit? Most likely, the 1600 kcal menu will not be enough for you. Do you want to gain muscle mass? A diet of 1,600 calories per day will not bring you closer to your goal.
Fitness nutrition for training day:
· eat one and a half to two hours before training;
· give preference to complex carbohydrates (buckwheat, wild rice, durum wheat pasta, bulgur, etc.) - these products give energy;
· refuse fatty products and products of animal origin - these ingredients give heaviness;
· eat an hour to an hour and a half after training;
· give preference to protein products (chickpeas, lentils, tofu) - these products will help you recover after training;
· again, give up fatty foods and animal products - they block the liver and prevent recovery.
During training, muscle proteins are broken down, and free amino acids are formed in the body, which release poisonous ammonia. There is nothing wrong with this - the liver easily breaks down ammonia into safe substances. But fatty foods block the work of the liver and it breaks down ammonia worse - this can lead to intoxication of the body.