Gym morning food. Diet while exercising in the gym
On the way to creating a beautiful, attractive body, it is important to overcome not only laziness, because of which we postpone the start of sports until later, but also to know how to eat right. Then the training will give a positive result, and it will be much easier to achieve the goal. You need to learn how to count the daily number of calories you eat. Whether you're looking to gain muscle mass or want to shed extra pounds, you need to find the perfect balance of protein, fat, and carbs.
What should a gym nutrition program include?
If you are aiming to gain muscle mass, then the rules of nutrition when exercising in the gym for you should be as follows: the number of calories you receive should be 15% more than the calories that are spent during training. Compensate for the difference exclusively with protein foods.
The norm of daily protein intake is 2 grams. per 1 kg of weight. The first results should be noticeable after a few months. If they are absent, add another 10% protein to the indicated amount. Proper nutrition implies a certain schedule for eating meals:
- 2 hours before training, proteins and complex carbohydrates (poultry fillet or fish with a side dish of vegetables, eggs, cottage cheese);
- 30 minutes after class, replenish the spent amino acids with a protein omelet, chicken breast or turkey fillet, cottage cheese;
- To gain weight, you need to drink at least 3 liters of water per day. Its deficiency will cause poor metabolism, adversely affect the athlete's endurance performance.
What does a girl’s diet consist of when exercising in the gym
It is necessary to draw up an approximate nutrition menu for the fairer sex after determining the purpose of the classes. Those who are losing weight should eat between 1200 and 1500 calories daily, if you plan to stay at the same weight, then do not exceed 2000 calories. The diet should consist of 5 meals: three main (350-370 calories), two snacks (maximum 25 calories each).
Try to eat as little fat as possible. They interfere with the full absorption of proteins and carbohydrates, and getting rid of them is much more difficult. Give up meats such as pork and beef, eat more poultry meat. Lean on fish of any fat content. Meals can be steamed, boiled or stewed. Of the daily amount of calories consumed, fat should account for no more than 12%. The basics of nutrition for weight loss or mass gain are about the same for men and women.
What to include in the diet
Want to promote muscle growth? Eat protein. It is found in the following products: chicken and turkey meat, cottage cheese, seafood, eggs. These products must be the main components of your daily diet. Organizing proper nutrition while exercising in the gym, do not forget about carbohydrates, they are a source of energy. They can be obtained by eating oatmeal and buckwheat, rice, pasta, which include only durum wheat. The minimum percentage allocated to fats should be occupied by the following types of products: olive, linseed, peanut butter, avocado, fish oil. After class, you can immediately have a snack with low-fat cottage cheese or yogurt with a minimum percentage of fat content.
An approximate daily athlete menu may include the following dishes:
- first breakfast (oatmeal 100 gr., 3-4 boiled eggs);
- second breakfast (kefir or skim milk - 0.5 l.);
- lunch (meat or fish - 200 gr., boiled rice - 150 gr., vegetable salad seasoned with olive oil);
- for an afternoon snack you can eat 200 gr. cottage cheese (minimum percentage of fat content) and nuts;
- dinner (fish or meat with a light vegetable salad).
A separate niche in the organization of proper nutrition during training is occupied by various
It's no secret that the nutrition of a person who regularly goes to the gym must be balanced. Not only the effectiveness of the training, but also the overall health of the body will depend on this.
Nutritionists managed to pick up a number of products that must be eaten before going to the gym. In a separate group, they placed dishes that negatively affect the well-being and figure of a sports person. Do not forget that a certain product will be useful only at a specific time of the day.
Breakfast before training
A lot of controversy has arisen around the question of whether a person needs breakfast before training or is it better to eat after exercise. Whatever it was, but most nutritionists and professional athletes agree that the morning meal is not recommended to be avoided. And it is better to spend it 40-60 minutes before the start of physical activity. This decision is due to the fact that breakfast fills the body with the energy necessary for exercise. In addition, after eating, the blood sugar level rises and the mood improves to perform any activity.
There are quite a few options for breakfast before a workout. And this means that anyone can easily choose the most optimal morning menu for themselves. Nutritionists recommend the following breakfast foods:
- Oatmeal. This dish increases the stamina of the body, improves the process of digestion and metabolism. You can diversify porridge with your favorite fresh or dry fruits. Avoid salt and sugar while cooking.
- fruit salads seasoned with yogurt. This dish is best prepared from bananas, apples and citrus fruits. Yogurt should be low fat.
- Orange juice. This is the best drink for your morning meal. Such juice fills the body with the energy it needs, which is quickly wasted during exercise.
Nutrition after the gym
There is a group of people who cannot force themselves to eat before training. For them, the only option left is to eat after exercise. It is also acceptable. However, as practice shows, nutrition after visiting the gym slightly reduces the effect of training.
A person, after performing intense loads, loses a huge amount of energy. Trying to fill it again, he immediately pounces on food. This is the biggest mistake of losing weight. After all, eating after a workout, it does not allow the body to spend excess fats deposited on the figure. But such nutrition will not interfere with an athlete whose goal is to quickly gain muscle mass.
After visiting the gym, you can eat the following foods and dishes:
- Dried fruits and berries. This is a storehouse of simple carbohydrates, which are so necessary for the body after a workout. They can be supplemented with a handful of your favorite nuts.
- Egg omelet. The dish is perfect for those who want to build muscle mass, as it contains a huge amount of protein.
- Dairy products. Milk, kefir or yogurt will saturate the body for a long time. This will help you avoid unnecessary snacking.
During classes and at their end, it is necessary to consume a sufficient amount of non-carbonated mineral water. It is enough to drink five to six sips every 15-20 minutes to avoid dehydration and improve metabolic processes in it.
Any person who regularly works out in the gym should draw up an individual nutrition plan for himself, drawn up by himself or with the help of a specialist.
Sticking to a fitness menu for a week is important to achieve the goal of a beautiful figure. Without a healthy diet, efforts in sports will be in vain. A special role is given to fitness nutrition for weight loss. Fitness menu for a week for girls is also an opportunity to get a beautiful figure relief. An effective fitness diet for weight loss menu for a week for which we will consider below is a chance to get in shape in short lines.
The result of losing weight depends on 70% of what food you consume and 30% on sports. Fat burning is not affected by the number of calories, but by the balance of fats, carbohydrates and proteins that you eat and how many meals you eat per day. With the right diet, the result will be quick and long lasting. What foods are suitable for a fitness diet and how to create a sample fitness menu for a week for women?
Features of fitness nutrition
Photo 1. A complete fitness menu for a week with the inclusion of complex carbohydrates (pasta, rice, zucchini), protein (eggs, meat) and fiber (carrots, broccoli, greens)
Compliance with the menu for a week with fitness is an integral element of the victory for a beautiful body. Fitness nutrition for a week includes all the necessary substances to make the body feel comfortable. Fitness nutrition menu for the week for which we will consider below, strict but effective. Fitness menu for the week includes 1900 calories. So, the general features of fitness rules include:
- natural products;
- regimen;
- a ban on heavy food in the evening;
- water balance;
- balanced nutrition before and after training.
Products of natural production are the key to a beautiful toned body and a lever to improve the body as a whole. Natural products are a healthy way of life. Canned food and semi-finished products from the supermarket shelves are not included in the list of healthy products.
Photo 2. Proteins, slow carbohydrates and a minimum of fats are the basis of a fitness diet.
Regime involves two key points: caloric content and nutrition by the hour. Even for a large man who decided to lose weight, 1900 calories are enough per day, for girls, 1300-1400 calories are considered the norm when losing weight. Eat small meals 3-7 times a day.
Heavy food in the evening is taboo. Cottage cheese, apples, low-calorie fruit dessert - yes, fried potatoes - no. Compliance with the water regime is an element of a diet with healthy food. The supply of water to the body during sports helps to retain beneficial trace elements in the body.
Feeling lethargic, irritable, dry mouth, and not losing weight with regular fitness activities indicate a lack of water. Maintain hydrobalance in the body and drink water more often, at least a few sips.
Before training, do not eat at least 2-3 hours in order to lose weight. If you want to snack, then eat fruits, low-fat dairy products, cereals. After training, it is recommended to have a snack immediately, and then refrain from eating for 2-3 hours.
The calorie content of the diet is 60-70% of the daily norm. So, if a girl has 1250 calories, then she is recommended to use 875 on fitness nutrition.
Photo 3. Compliance with the drinking regime increases the effectiveness of a fitness diet.
Diet Products
The right products are the key to your quick results. Sweet and fatty foods are not recommended. What other principles to follow to lose weight?
If you want to follow a fitness diet for 2 weeks, connect the use of multivitamin complexes so that the body does not suffer from a lack of vitamins.
Photo 4. Vitamin complexes containing iron, calcium, zinc, phosphorus, cobalt are needed to prevent vitamin deficiency in the diet.
Fitness nutrition for a week rests on three pillars: fats, carbohydrates and protein. The components must be in balance. When used correctly, you will not be visited by a feeling of hunger, although this is normal when changing the regimen.
The statement that carbohydrates are harmful to health and beauty is fundamentally wrong. But fitness nutrition uses slow carbs, not fast carbs. They create a feeling of fullness and due to this we eat less food.
Slow carbohydrates are rice, buckwheat, oatmeal, millet groats, whole grain pasta, rye bread. Eat slow carbohydrates in the morning and sometimes at lunchtime so as not to suffer from hunger.
Photo 5. Foods containing slow carbohydrates: legumes, potatoes, rice, corn, wholemeal bread and pasta, oatmeal
If you are in the gym, then adding protein to your diet will affect the relief of your muscles. Key protein foods: chicken, fish, lean meats, eggs, milk, and cottage cheese.
Fats are important to consume during a fitness diet. Dose of fat - a couple of tablespoons of vegetable oil, or 30 gr. nuts.
Photo 6. Protein products: beef and chicken meat, fish, hard cheese, eggs, dairy products, legumes.
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Sample menu for the week
An example fitness menu for a week contains 5 meals per day. Substitution of recipes is allowed, but not to the detriment of calorie content.
Monday:
- Morning: scrambled eggs, oatmeal, a glass of freshly squeezed juice;
- Snack: apple, 2 tablespoons of low-fat cottage cheese;
- Afternoon snack: 100 gr. chicken breast, rice with stewed vegetables;
- Snack: yogurt, vegetable salad;
- Evening: 100 gr. lean fish, 1 ripe pear.
- Morning: 1 orange, barley, a glass of low-fat milk;
- Snack: 100 gr. cottage cheese with raisins;
- Afternoon snack: 100 gr. rice with a piece of lean beef;
- Snack: bran, vegetable salad;
- Evening: 100 gr. chicken fillet, boiled corn.
- Morning: 100 gr. muesli with yogurt, 1 apple;
- Snack: fruit salad with cottage cheese;
- Snack: stewed vegetables, 100 gr. lean fish, 1 orange;
- Snack: 2 apples;
- Evening: vegetable salad, boiled beans.
- Morning: 2 boiled eggs, fresh juice;
- Snack: 100 gr. boiled rice, vegetable salad;
- Snack: 1 apple, 100 gr. chicken breast;
- Snack: fruit salad with low-fat yogurt;
- Evening: 100 gr. lean beef, a slice of rye bread.
- Morning: buckwheat, 2 eggs;
- Snack: 1 banana, low-fat yogurt;
- Afternoon snack: vegetable salad, 100 gr. rice
- Snack: 30 gr. nuts, 2 apples;
- Evening: stewed vegetables, 100 gr. lean fish.
- Morning: a glass of milk, 2 boiled eggs;
- Snack: yogurt, 1 banana;
- Afternoon snack: 100 gr. rice, 200 ml of juice;
- Snack: a portion of low-fat cottage cheese, baked potatoes in the oven;
- Evening: fruit salad, yogurt.
Sunday:
- Morning: scrambled eggs, 200 ml of juice;
- Snack: 1 banana, 100 gr. rice
- Afternoon snack: 100 gr. chicken breast, a serving of durum wheat pasta;
- Snack: yogurt, 1 apple;
- Evening: 100 gr. lean beef, 1 peach.
Photo 7. A small amount of nuts will complement the diet well, because they contain healthy fats
When changing the fitness menu, it is recommended to count calories and not add fatty foods. Fitness menu for one week, the recipes of which we reviewed, you can supplement with the dishes below. Follow this daily diet for 2-3 weeks.
Breakfast | Lunch | Dinner | afternoon tea | Dinner | |
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The table shows an alternative version of the weekly fitness diet.
Fitness Diet Recipes
The fitness diet, the weekly menu for which we reviewed, will allow you to lose up to 6 kg of excess weight. Fitness nutrition menu for the week is a combination of healthy and tasty dishes. In order for the fitness diet, the one-week menu for which we reviewed, to become not a test for you, but entertainment, we suggest you prepare delicious and healthy meals.
Shrimp omelet will be a nutritious breakfast, after which you will not wake up your appetite for a long time. The set of products is minimal, but the benefits are enormous. If there are no shrimp on hand, then any other seafood will do, use the variety of food in supermarkets and markets.
Ingredients:
- 2 eggs;
- 100 ml of milk;
- 6 boiled shrimp;
- salt and pepper to taste.
Beat milk and eggs and add spices to them. Pour the mass into a mold for a microwave oven or a conventional oven, put the shrimp. Bake until tender (10-15 minutes).
A smoothie is a crazy vitamin cocktail. Make it from any vegetables and fruits, however, we recommend using berries.
Photo 8. Smoothies can be made from fruits (kiwi, peaches, bananas) or berries (strawberries).
Ingredients:
- 1 banana;
- 100 ml of milk;
- a handful of your favorite berries.
Mix the ingredients with a blender. Consume both warm and cold.
Even a regular vinaigrette is considered a dietary dish. Use the salad recipe in the fitness menu for weight loss for a week.
Photo 9. Vinaigrette from beets, carrots, cucumber, peas and sunflower oil.
Ingredients:
- 1 beet;
- 1 carrot;
- 100 gr. legumes;
- 6 spoons of green peas;
- 1 pickled cucumber;
- Olive oil to taste.
Boil beets and carrots and cut into cubes. Cut cucumber into small pieces. Mix the ingredients, pour olive oil, pepper and salt to taste.
Diet and exercise regimen for fitness
The fitness nutrition regimen for a week during training is divided into three stages: nutrition before, during and after training.
Photo 10. A vegetable snack of tomatoes, corn and greens between workouts will help you quickly achieve a toned figure.
Pre-workout nutrition includes a maximum of proteins and carbohydrates and no fats. Proteins are needed in order for the muscles to be full of energy during training, because it is protein that delivers amino acids to them. Supplementing pre-workout meals is black tea, which mobilizes fat and the body uses it as fuel.
Drink plenty of fluids during your workout. If you are tired after a class, then you are dehydrated. Drink water, sports drinks or juices. Citrus juices are perfect.
The main advantage of fitness nutrition is its effectiveness and the fact that it is a “full” diet. Starvation in this mode does not threaten, and fat burning occurs due to intense physical training.
After class, have a snack in the first 20 minutes. If you don't eat anything, you will burn fat but not build muscle. It is preferable to eat a portion of slow carbohydrates, or to enjoy a protein shake. Eliminate fats. Meat after a workout is also not recommended for eating. Avoid caffeine 2 hours before and after your workout.
Video: Fitness menu for the week
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To get in shape, lose weight and achieve a beautiful figure, many go in for sports. But in order for the result to please you, and for the health benefits of training, it is important not only to choose the right load, but also to know how to eat right if you go to the gym.
Of course, it is best if a nutritionist and a trainer help you choose the right nutrition. After all, a diet “like that of a girlfriend” can not only prevent you from achieving a good result from training, but also seriously harm your health.
If you want to eat right during physical activity, you need to consider - why do you go to the gym? The diet will be different if you want to lose weight, if you are trying to gain muscle mass, or just want to model a figure. For weight loss, a regular low-calorie diet is suitable, but you should not limit yourself to meals. After all, the body needs energy in order to train effectively. To gain muscle mass, you need a protein diet and easily digestible carbohydrates so that there is something to “build muscle” from. And to model a figure, you need to strictly monitor how many calories you spend during training and how much you get from food.
Particular attention should be paid to the diet. Eat little, but often. Then the body will evenly consume the calories received from food, stop “storing them for future use”, and you will not feel acute attacks of hunger, loss of strength and bad mood.
How to eat right when you go to the gym
Don't skip breakfast before a workout. It is better to eat 40-60 minutes before the start of physical activity so that the body has enough energy and blood sugar levels do not fall. Breakfast for those who go to the gym should not be heavy. Nutritionists recommend oatmeal, fruit salads and orange juice. These dishes increase the body's stamina, start the digestive system, provide healthy carbohydrates, which means energy.
Eating immediately after a workout is also worth paying attention to. After intense loads, the body seeks to replenish lost calories, so a person literally “pounces” on food after the gym. You should be careful with this if you do not want to negate all the efforts in the gym. Of course, you need to eat. But even here you need to carefully approach the choice of diet. The best option for eating after a workout would be dried fruits and nuts, which are full of vitamins and useful trace elements, and simple carbohydrates will help you quickly overcome fatigue after exercise. Egg dishes or dairy products will also benefit - they have a lot of protein and they give a feeling of satiety for a long time.
The gym is a place to work on your body. Everyone has their own goals and wishes, it depends on them how to eat during training. However, the basics are the same for everyone.
The basics of proper nutrition
Proper nutrition is necessary not only for weight loss or weight gain, but simply for healing the body.
Principles of healthy eating:
Refusal of food waste;
Fractional frequent meals;
A sufficient number of calories for the normal functioning of the body;
Eating plenty of vegetables and fruits;
The use of healthy fats;
Eating enough slow carbohydrates;
Vitamins.
Doctors recommend eating more vegetables and fruits of local origin - the world is arranged in such a way that everything that is most useful for the body grows in its native area. Overseas products should be eaten in a limited way, as delicacies, and not as the basis of nutrition.
Proper nutrition and sports
Alone, these factors do not work enough, without an integrated approach, you can not reach the goal at all. Only by combining proper nutrition and sports, you can achieve the desired results.
It is very important to know that a healthy diet is not only a restriction of sweet, starchy foods, convenience foods. The main thing is the absence of a large and good ratio of proteins, fats, carbohydrates in the diet. There are applications for calculating the number of calories consumed, broken down by nutrients. The minimum number of calories for an average person is 1300 kcal, of which proteins are 100 g, fats are 60 g, carbohydrates are 300 g. When playing sports, their number increases to 1800.
A healthy diet and a gym can not only give you a dream figure, but also preserve beauty and youth for a long time. Physical activity releases hormones that improve physical and mental health, but this is not possible without proper nutrition. If you want to lose weight, the number of calories decreases, while building muscle mass, it increases.
Features of nutrition during cardio training
Cardio training is used to increase the stamina of the body and for weight loss. Can be done on a separate day or after strength training.
There is a myth that morning cardio is more effective for burning fat, but experiments have not proven this. The desire for a quick result can adversely affect health. Fasting cardio is not recommended due to the high load on the heart and the burning of muscle mass along with fat. In order to avoid muscle loss in the morning, it is recommended to consume 2-3 egg whites or 6 capsules of BCA.
If endurance training, you need to consume fast carbohydrates before it. It can be a mass gainer, banana or juice, or a cocktail of all three products.
If the goal is to lose weight, after a workout, you should drink protein or eat a couple of proteins. This is due to the significant energy consumption and the need to restore it. Meals - in an hour. If there is no need to lose weight, there is no restriction in the use of carbohydrates after training (which does not mean uncontrolled eating of sweets at all).
Features of nutrition during strength training
Strength training requires the mandatory intake of slow carbohydrates 2 hours before class. Protein is also essential for maintaining muscle, and it is recommended to consume protein before and after training. Fast carbohydrates after training contribute to good muscle growth. Even for losing weight, their consumption is necessary immediately after training.
Nutrition when exercising in the gym should be complete and balanced. It depends on him whether the expected result will be achieved or not. If you neglect the post-workout meal, you can get a deplorable result: due to a lack of nutrition, the body will split its own muscles. Muscle first, then fat.
Before going to bed, it is important to consume slow proteins to maintain and restore muscle mass. It can be cottage cheese or casein. Cottage cheese should not be fat-free, you need a normal fat content of 5%.
Water for sports
Drinking water is very important when playing sports. Dehydration is dangerous to health, it threatens with a long quality workout.
The norm of drinking water is 1-2 liters per day. During training, about 1 liter of water evaporates and is excreted with sweat per hour. Replenishment of the water-salt balance of the body is necessary for a comfortable state of health and for less fatigue. It has been proven that when drinking water during a workout, the session lasts longer and the result is more effective. If during training it is worth drinking only a few sips, then after that you can replenish the entire volume of fluid spent.
During prolonged intensive training, it is permissible to drink water with honey to maintain the endurance of the body. On sale there is a drink for athletes with additional minerals and additives. It can be used for long cardio endurance training, and short for weight loss. It has no sugar. Before buying, you should carefully read the composition.
Products for proper nutrition
Absolutely all natural products are suitable for proper nutrition with moderate or limited consumption. Below is a healthy diet pyramid.
Sources of fast proteins are meat, Slow - cottage cheese. (they are also slow carbohydrates) - legumes. Also, these are all cereals, durum pasta. Fast carbohydrates - fruits. Fats - oily fish, vegetable oil, nuts. Fresh vegetables - fiber, boiled these are fast carbohydrates, the use of which should be limited.
All these products must be consumed daily, then the body will be healthy and young. And no depression and overwork are terrible if such nutrition is during exercise in the gym.
Daily routine and nutrition of a healthy person
Let's imagine an approximate Table of the daily regimen with meals will help with this.
time | action | product | % DV |
7:00 | wake up, light exercise or cardio | BCA or proteins | - |
8:00 | breakfast | carbohydrates + proteins | 35% |
11:00 | snack | protein for weight loss / fruit for a healthy diet | 10% |
13:00 | dinner | carbohydrates + proteins + vegetables | 25% |
15:00 | snack | protein for weight loss / fruits, nuts for a healthy diet | 10% |
18:00 | dinner | protein + vegetables for weight loss / carbohydrates + protein + vegetables before training | 10% |
20:00 | training | after - protein | - |
21:00 | second dinner | cottage cheese for weight loss / protein + carbohydrates + vegetables for weight gain | 10% |
23:00 | dream | casein for weight gain | - |
Recipes for healthy, simple dishes without heat treatment
Products for proper nutrition are very diverse, you can cook anything from them. Banal marinated chicken breast with fresh vegetables in thin pita bread is very tasty and there are more interesting recipes for healthy dishes that allow you to eat tasty and healthy.
A carbohydrate bar for a post-workout snack. Dry oatmeal in a pan (100 g), add a spoonful of honey, 2 tbsp. l. cocoa, 2 tbsp. l. dried fruits (previously chopped with a blender). Mix everything and form a bar. It is a good substitute for high-carbohydrate sports nutrition when exercising in the gym.
Soufflé of whipped proteins with a sweetener. 4 proteins are whipped, dissolved gelatin is gradually added. The mass is poured into a mold and placed in the refrigerator. After 2 hours, you can take out the soufflé, cover with melted natural chocolate, crushed nuts. Such a simple dessert will keep your figure and please you with excellent taste. You should not get carried away with sweeteners, their use is permissible only in extreme cases. It is better to consume enough carbohydrate foods, then you do not want sugar.
Sweets for evening tea. You will need: cottage cheese, cocoa, nuts, sweetener. Everything is mixed and cooled in the refrigerator. Fiber can be added to the mass, which will make the recipe even more useful. Instead of cocoa, you can use flavored protein with your favorite flavor. Such an evening dessert will have a positive effect on the figure.
Healthy pastries
Homemade healthy bread is simply necessary for people who take care of their health. Its composition: fiber, rye bran, 1/4 of rye flour, favorite spices, a little oil, yeast, salt. Mix everything, let the dough rise, put in a mold. Baked in the oven on low heat for an hour. Healthy fresh bread is ready.
Pumpkin curd cake. Ingredients: cottage cheese - 200 g, pumpkin - 500 g, eggs - 4 pcs., pumpkin seeds, sweetener to taste. Everything is crushed with a blender (except seeds), laid out in a mold and baked in the oven at a temperature of 200 0 C for an hour. After removing the form, it is necessary to allow the cake to cool well, only then cut it out and put it out of the form. It is very light and gentle.
Nutrition when exercising in the gym should not be scarce, otherwise weakness, depression, and illness are possible. Don't forget the importance of a proper diet. Only by eating tasty and healthy, you can achieve the desired results and not give up halfway.