The weight loss portal "Lose Weight Without Problems" today will tell you about what changes in diet requires how to eat right before and after training, how many calories the body burns when practicing a particular sport.
Exercise is a wonderful remedy with a variety of ailments, including overweight. In order for sports exercises to give the maximum effect and only have a positive effect on health, it is necessary accompany them with proper nutrition.
Sports nutrition is based on almost the same principles as healthy nutrition. It presupposes exclusion from the diet of fried, spicy, smoked, salty foods and marinades... In the diet of a person involved in sports, there are several very important points.
Water is the body's basic defense during sports
With intense physical exertion, the body loses a lot of fluid. Therefore, the first law of sports and how to eat properly during physical activity is drinking clean drinking water.
The portal site warns: a lack of fluid in the body during sports can lead to the appearance of various microtraumas, which will make themselves felt after a while.
Doctors say that you need to drink when playing sports about one and a half liters of water per day... A bottle of drinking water should be at hand during training so that you can quench your thirst at any time. You need to drink water while playing sports little by little sips.
Sports activities: how to eat right during the day
As for the diet when playing sports, then two of the most important rules should be kept in mind.
- For people who play sports, of particular importance has a hearty and high-calorie breakfast... The morning meal should never be missed. If you can't have a good breakfast before leaving for work, then you need to drink a protein or natural milkshake, and then have breakfast at work. A proper breakfast helps to speed up metabolic processes, improve brain activity and facilitate movement.
- In the question of how to eat right while playing sports, you need to take into account the categorical ban on overeating... It can be prevented five or six meals a day. Such a frequent diet does not allow the feeling of hunger to become too strong, as a result, a person never loses control over himself and always remembers about measure.
How to eat right while exercising to stay healthy
Many people who dream of losing weight make one typical mistake: remembering the recommendations, they are trying to speed up the process of getting rid of those extra centimeters by following the most severe diet. But after all complete rejection of fats and severe restriction of carbohydrates with daily sports training can lead to depletion of the body.
Those who play sports and are thinking about how to eat right with intense training should definitely consume fats Omega-3 and Omega-6... Their sources are vegetable oils and fish. Healthy fats can help you lose weight by reducing insulin production.
In addition, with intense physical activity the body needs additional energy, which can be provided by "slow" carbohydrates... Sources of such carbohydrates are oatmeal cookies and oatmeal, potatoes, pasta (durum wheat), oranges, grapes, yogurt and other dairy products, plums, apples, figs, dates, buckwheat porridge, etc. Exclude these products from your menu it is not recommended for systematic sports activities.
It is also necessary to provide the body fiber... To do this, it is recommended to eat at least 400 g of vegetables per day.
When playing sports, it is necessary to significantly increase protein intake.
Sports: how to eat right before and after exercise
An hour after playing sports, you can have a good meal. In this case, it follows take into account the intensity of the workout and the number of calories lost... So, for example, an hour's run at a speed of about 10 km / h burns 750 kcal, while swimming, the body spends 630 kcal per hour, with intensive aerobics - 520 kcal. Cycling, non-intense aerobics, strength exercises and playing badminton take about 300-400 kcal from the body on average.