Nutrition during training: 7 main rules

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How to effectively lose weight while exercising? You need to follow 7 rules of power! The maximum effect of the training at the fitness club you will receive only then, when organizing your diet.

Professional athletes know all about nutrition! What about those who are far from sports, but the burning desire to change yourself for the better? Your work in the gym will definitely give a stunning result, if you remember one thing: weight loss only 20% dependent on physical activity and 80% nutrition.

Rule 1

A strict diet and workout incompatible

And this is for two reasons:

1. If you're hungry, you simply does not remain forces for quality training.

2. At the slightest physical exercise, the body will try to get rid of the muscles, so as to maintain them need a tremendous amount of energy, but refuses to part with fat.

Do what:

To train yourself to keep the meals 5-6 times a day, not going beyond the calorie content of their diet.

Rule 2Перед exercise you need to eat

It is optimal to eat before class – not less than 1.5-2 hours before it starts.

Before training mandatory slow carbs that give a lot of energy, improving endurance, and a little lean protein to feel full. It is important to observe the serving size: after a meal you should feel slight hunger, not heaviness in the stomach.

You can't eat directly before exercise, as in this case, the body will take energy from food and not from the deposited fat.

What to eat:

• Porridge (oatmeal, buckwheat, rice)
• Bread (rye, grain, bran)
• Vegetables (cabbage, cucumbers, tomatoes, radishes, lettuce)
• Protein (chicken breast, lean beef and fish, egg whites, low fat cottage cheese, seafood)

If you train early in the morning and you don't have two hours of free time, a perfect Breakfast option for you would be oatmeal porridge on the water without sugar or an Apple, and green tea will help to Wake up and cheer up.

Rule 3После workout carbohydrates is not

If your goal is to lose weight, get rid of the fat, give your body the maximum opportunity to work, and after exercise.


15-20 minutes after the beginning of class muscle glycogen* liver runs out, and the body begins to use stored fats, splitting it up and releasing energy for further workout. After about 30-40 minutes the body will switch to fat burning. But after a workout the process of disintegration of the subcutaneous fat is continued for another 2-3 hours.

If immediately after a workout to eat an Apple, banana or drink the juice, the body will gladly switch to readily available carbohydrates, and the fat burning process will come to naught.

*Glycogen is accumulated carbohydrates that are used in the form of readily available "fuel".

Rule 5Больше proteins

Intensive training causes the body to burn not only fat but also muscle mass, which you strengthen in the classroom so hard! To save came to the tone of the muscle, immediately after training and after a couple of hours need protein food, which is kind of "building material" for their recovery.

What can you eat:

• Low-fat cottage cheese
• Chicken breast
• Lean beef
• Rabbit meat
• Egg whites
• Squid or lean fish

The protein dish can be supplemented with a salad with vegetables like cabbage, tomatoes, cucumbers, radish, bell pepper, broccoli, salad mix.

If you train too late, never go to bed on an empty stomach! This will lead not only to muscle breakdown, but also to lower metabolism. For a very light snack before bed will fit nonfat yogurt, cottage cheese or a piece of boiled meat.

Sport literacy: 3 prinzipiell or not to eat after a workout – every coach has their opinion, but it all depends on your goal.

Remember the difference and make a choice:

1. Proteins and carbohydrates after a workout to eat when weight and exercise, the power intake of carbohydrates stops the process of fat loss.

2. The breakdown of fat and preservation of muscles at the same time – we need protein foods.

3. The absence of any post-workout nutrition results not only fat loss but also loss of muscle mass and, therefore, can say goodbye to attractive fit silhouette.

Rule 6Меньше fat

Fats slow down the digestion of proteins and for this reason it is recommended to eat low fat foods, and after exercise to completely abandon fat.

But we cannot completely exclude fats from the diet:

1. It is a natural "lubrication" to the joints.

2. The fat helps to preserve and strengthen the muscles.

3. The fat takes part in the absorption of vitamins and production of hormones.

Do what:

To refuse of animal fat (fatty meat, poultry with skin, lard, butter) and spreads.

Choose products with reduced fat content.

To use plant oils and fatty fish in the first half of the day.

To take into account the caloric value of using the oil even in very small quantities.

Rule 7Пейте a lot of water

When insufficient water is disturbed water-salt balance in the body, which decreases metabolism and endurance during exercise. As a result, power saving mode turns on, the body begins to retain water, the slimming process is automatically inhibited.

How much to drink?

Do not limit yourself in water – drink as much as you want, and in any case do not suffer thirst.

The national Association of athletic trainers (NATA) gives the following recommendations:

1. 2-3 hours before the class drink 500-700 ml of water.

2. 10-20 minutes before classes – 200-300 ml of water.

3. During exercise, every 10-20 min and 200-300 ml of water.

4. After training for 2 hours, 700 ml of water.

Good luck to you in athletic endeavors! published 



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