Having decided to lose weight, buying a subscription to the gym or, alternatively, to gain muscle mass, it is necessary to revise your diet along with it. Of great importance is proper nutrition during training, because it will depend on this, whether the excess fat is transformed into muscles. In this article, this issue will be covered.
Proper nutrition when exercising in the gym
It must immediately be said that the body does not have to lack nutrients. But here there are special features: simple carbohydrates must be replaced by complex ones, increase the proportion of protein in the diet, and fats, for the most part, use vegetable, and the animals receive fish and seafood. It is on the use of simple carbohydrates that the body responds to the production of insulin, which triggers the process of fat deposition. Complex carbohydrates will stimulate the growth of muscle mass, not fat, and they also have the ability to provide a feeling of satiety for a long time.
Fats are necessary for a person, therefore it is impossible to refuse them completely, and proteins are known to be the main builders of bones and muscles. Proper nutrition in strength training requires mandatory consumption of breakfast and a dense dinner, but the closer to the evening, the calorie content of food should be lower, but this applies for the most part to those who want to lose weight. But in any case, you need to sit at the table no less than 5 times a day and eat your food in small portions except for those techniques that precede or finish the training.
Nutrition rules
Two hours before classes, you must eat tightly. Food must contain a portion of protein. It can be boiled or steamed fish, steak, goulash, etc. On the garnish boil rice, buckwheat or pasta. In addition, 30-40 minutes before classes should eat a couple of fruits with a low glycemic index and take a protein cocktail. In general, all involved need to drink a lot to prevent dehydration, and a protein drink and thirst quenches and provides an increase in muscle mass.
Immediately after training, it is necessary to eat well and again food based on protein. If before the occupation the athlete ate meat, then after it he should choose a fish. Boil a side dish, for example, lentils, and prepare a salad. Those who want to know how to eat properly when training for weight loss, it is recommended not to eat within 2 hours after classes, to prolong the process of fat splitting and to prevent the increase in muscle mass. After that, you can allow easy food, for example, stewed vegetables, curd casserole or muesli filled with yogurt.
In the morning exercise, proper nutrition for the girls provides for refusal of breakfast and classes on an empty stomach. After the night, the body lacks glucose and if it does not provide it, then it will start to consume fat, which is what you need to lose weight. If this advice is not feasible due to dizziness and nausea, then you can slightly
Proper nutrition with fitness training, whether it is aimed at reducing or weight gain, does not provide for eating at night. All that is digested at this time of the day, will turn into fat, which immediately will be deposited on the sides, waist and other places. In addition, at night, the body and in particular the digestive system should rest, and not work, and forcing it to work, you can provoke a variety of problems, ranging from constipation and ending with a metabolic disorder. The best meal for the night is a glass of kefir.