Proper nutrition while exercising. Physical education and proper nutrition during sports

The diet during physical exertion and hard work depends on the goals and gender of the athlete - you can gain or lose weight. helps achieve both of these goals. Proper nutrition makes it easier to endure stress, faster achieve the desired result.

The formation of a healthy person depends on his principles of food intake and physical activity. The science of nutrition is consistent with the laws of nature, which no one can break. Therefore, with regular sports, it is necessary to choose the right composition of food. Proper nutrition helps to gain muscle mass and burn fat, while remaining in good physical shape.

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How many calories came, so much is needed and spent. This is the first law of proper nutrition. If you eat a lot, you will get fat. If you spend more than you consumed, you will lose weight, and there is a shortage of essential substances.

To avoid extremes, you need to know the rules of nutrition during heavy physical exertion in the gym or at work.

The second law of proper nutrition provides for the correspondence of the chemical composition of food to the physiological needs for food and biologically active compounds. A person must receive 150 chemical compounds from food.

Manufacturers and sellers of sports nutrition describe many advantages, it really has them:

• Serves as a source of nutrients, vitamins and trace elements;
• Consumption increases energy during exercise;
• Metabolism increases significantly;
• Use reduces appetite;
• Helps to increase muscle at a high rate.

Academician of the Russian Academy of Sciences, scientific director of the Institute of Nutrition Viktor Tutelyan believes that half of our health is the food we eat. Thanks to the need for food, the need for food objectively decreased by 1500 kcal, and the necessary 150 elements remained. With normal food, there is a deficiency of these elements, a person becomes ill with chronic diseases.

The most effective and easiest way to replenish the body with microelements is the consumption of dietary supplements, that is, sports nutrition cocktails.

But there are effective principles of natural healing developed by the academician of medicine G. Shatalova, who saved many incurable patients in practice. These principles contain not so many rules:

• Food should be only natural and be subjected to minimal processing,
• Go in for sports, hardening, more is in the sun;
• Avoid nervous overload and disorders, engage in auto-training.

According to the academician, not a single artificial molecule can be assimilated for the benefit of the body. The choice of food composition remains with us - it is only our health.

• Conclusions: you need to have breakfast with cereals, dine with meat and vegetables, and have dinner with cottage cheese.

Sample menu for the day

• Breakfast: 150 gr with 2 tsp berries or fruits, 1 tsp. honey;
• Snack: 10 nuts;
• Lunch: 150 g of buckwheat porridge with 150 g of vegetables, 1 tsp. vegetable oil, 1 egg;
• Snack: 100 gr 1% cottage cheese or sports cocktail;
• Dinner: 150 grams of boiled meat or chickpeas, 1 tbsp. kefir.

It is necessary to have dinner before 18 o'clock, since after this time the pancreas is physiologically switched off, it should be at rest, not producing secrets for digesting food. There are no recipes as such, since all products are prepared as simply as possible - steamed and without spices.

What to eat for weight loss

When choosing food for weight loss, the main principle is to consume less than you expend. With such a scheme, there is a danger of earning chronic diseases due to the constant lack of necessary elements. Vitamins, dietary supplements and sports nutrition come to the rescue.

Sports nutrition for weight loss involves taking fat-burning mixtures, protein.

After an evening workout, you can not eat carbohydrate foods. In the classroom, exercises are selected for, that is, accumulated carbohydrates. And to stop this process by consuming carbohydrates in food is to waste time.

Exercises, duration, number of repetitions are selected by the trainer, drawing up a weight loss program with you. These should be aerobic endurance exercises - cycling, running, swimming. In exercises with weight, light weight with a high number of repetitions should be used.

For weight loss, keeping in mind the calories in the products and in the expenditure of energy is mandatory; a balance must be struck daily.

List of products, menus and recipes

The list is no different from the list for building mass. It must be remembered that the physiological rate of carbohydrate intake for men and women is the same - 260-290 g / day. Women consume 12% less protein - 60-90 g / day. Fats are consumed less by 17% - 60-100 g / day.

Sample menu for the day

• Breakfast: muesli with yogurt, natural coffee or green tea;
• Snack: an apple, a glass of kefir;
• Lunch: , vinaigrette, compote;
• Snack: ;
• Dinner: boiled fish with cucumber, tea with honey.

Overdose of physical activity

Signs of vigorous physical activity are deep breathing and increased sweating. Extreme exercise activity is more than 4 hours of vigorous daily exercise. Olympians and special forces soldiers go through such a training program. If a person suddenly decides to independently switch to the training mode of elite combat troops, then the result will be sad.

The overdose regime adversely affects the work of the heart, poisoning occurs, arrhythmia begins. And then it’s not up to the exercise, to stay alive.

In case of an overdose, not only the heart is damaged, but also internal organs: joints, spine. The desire to exercise beyond your strength leads to the fact that the resulting breakdown products of carbohydrates (acetone, lactic acid) block fat burning and then the process of losing weight is slowed down for a long time.

The standard duration of classes is 45 minutes, including warm-up and cool-down. You need to train every other day so that the body has time to recover from the load and the level of physical fitness does not fall. The simplest control of the state is the feeling of pleasure after playing sports. In a normal mode of physical activity, there should be no other sensations.

A special role is played by human nutrition during active physical activity, in particular when playing sports. With active physical exertion, the human body needs an increased amount of nutrients to make up for energy and plastic costs.

Nutrition should be formed according to an individual program for each person. The regularity, time and intensity of training, nutrition, fluid balance in the body - these are the main points that you need to decide on before starting training.

Intense physical activity is accompanied by an increased need for protein. Proteins are the building blocks of muscles. A high level of protein nutrition has a positive effect on overall performance, increasing it, as well as reducing fatigue and the most rapid recovery of strength and performance. The recommended amount of protein in an athlete's diet should be at least 2 g-2.5 g per 1 kg of weight.

The risk of fatty infiltration of the liver in athletes during prolonged and intense exercise makes it necessary to attach particular importance to the intake of lipotropic substances in the diet, which are contained in proteins of animal origin, such as: eggs, cottage cheese and other dairy products, liver, veal, low-fat lamb, rabbit meat, poultry, fish (cod, pike perch, etc.).

But this does not mean at all that the amount of protein should cover the amount of carbohydrates in the diet. Whatever sport you do, the amount of carbohydrates should be at least 2 times the amount of proteins.

Carbohydrates are the main source of energy for the body. When we do not have enough carbohydrates, the body simply does not have the strength to deliver the building material to the cells. Therefore, carbohydrates should never be neglected.

It should be remembered that carbohydrates are digested at different rates: simple carbohydrates (fruits, juices, jam, honey) give up their energy faster. They raise blood sugar levels faster (high glycemic index). It is better to use them before class.

Immediately after exercise, it is wise to choose foods with an average glycemic index (grapes, orange, oatmeal cookies, pasta).

Foods with a low glycemic index should be consumed even later. These include: milk, yogurt, apples, plums, legumes.

The same goes for fats. Fats are the second most important source of energy after carbohydrates. Therefore, a small amount of fat in the diet of a physically active person should always be present. We give preference to polyunsaturated fatty acids contained in nuts, fish, and vegetable oils.

Particular attention should be paid to the time of eating, and the beginning of classes. With high physical exertion, it is recommended to eat at least 4 times a day. The intervals between meals should not exceed 5 hours. Directly before sports work, eating should not be done. During the competition, meals must be taken 3.5 hours before the start of the competition. Strenuous training on an empty stomach is not allowed. You can eat no earlier than 15-20 minutes after the end of the workout. The daily calorie content of the diet is distributed according to meals in the following ratios: breakfast - 30-35%, lunch - 35-40%, afternoon snack - 5%, dinner - 25-30% - in the morning hours of training and in the evening hours of training: breakfast - 35-40%, lunch - 30-35%, afternoon tea - 5%, dinner - 25-30%.

On class days, lunch and breakfast should be high in calories, but at the same time, the amount of food should not be large. Be sure to take snacks, the body must replenish the calories, vitamins and minerals spent.

It is also important to monitor fluid intake. With an intensive loss of 1% of water by the body, thirst appears, 3% - endurance decreases, 5% - apathy appears. With a heavy load, the body loses up to 2 liters per hour at a temperature of 25 degrees. Assimilation of water is possible no more than 1 liter per hour. Therefore, with heavy physical exertion, drink half a liter of liquid in advance. Do not drink sugary drinks, because. they cause thirst, you can - a solution of honey.

Drink in small portions and often, and start drinking even when you are not thirsty. With prolonged exercise, more than 45 minutes, it is recommended to drink carbohydrate-mineral drinks that contain honey, lemon juice, minerals and vitamins.

In the process of intense muscular activity, free acids accumulate in the body, changing the normal reaction of body tissues towards acidity (acidotic shifts), which reduces the body's endurance and stability during heavy physical exertion. It is possible to prevent the development of acidotic shifts by including foods rich in alkaline components in the athlete's diet: milk, vegetables and fruits.

Going in for sports is accompanied by an increased need for mineral substances: phosphorus (the need is increased by 1.5-2 times), magnesium, calcium, potassium, iron, sodium chloride. All products of animal origin are a source of phosphorus: meat, cottage cheese, eggs, etc. Phosphorus of plant products is poorly absorbed.

Today, there are many different nutritional methods for athletes with different levels of physical activity, compiled by scientists. All major types

sports can be divided into the following five categories:

• performances in competitions;
• with prolonged physical activity;
• with constant, voluminous physical activity;

However, despite the existence of various methods of rational nutrition for

athletes, they also have some general rules and recommendations for proper nutrition during physical exertion.

Diet for girls and men from Sergey Yugay

Everyone involved in sports is well aware that only physical activity in order to have a beautiful and toned figure is not enough. Be sure to adhere to proper nutrition when playing sports. In this article, we will tell you about the nutritional features for women and men who are actively engaged in the gym in order to look fit and attractive.

The basic rules of nutrition for weight loss and exercise

Healthy nutrition is the key to success in life, not only when a person is intensely involved in sports. Nutritionists advise everyone to eat right in order to feel good and at the same time have a slim figure.

Sports and healthy eating are concepts that cannot exist separately from each other. And there are several main reasons for this:

1. If you adhere to the canons of proper nutrition, you can significantly reduce the risk of injuries and other health problems.
2. If you eat only healthy food, then the heart will work better, and the vessels will be cleaner, because harmful cholesterol will not settle in them.
3. The skin with proper nutrition and fitness looks much better, cleaner, more attractive, younger.
4. If you eat right and at the same time do fitness, then a person will feel cheerful and energetic all day long.
5. By eating right and exercising, you can maintain your ideal weight throughout life.
6. Muscles become strong and resilient.
7. Accelerates metabolism.

Now we list a few basic nutrition rules that should be followed by both women and men who play sports:

• Consume as many calories as you can definitely burn during your workout. Here you need to maintain a balance in order to build beautiful muscle mass. If this rule is neglected, then the body will take away the internal reserves of the body, which in turn will be depleted.

• Make sure that your diet contains natural protein, which is found in chicken, turkey, seafood, eggs and cottage cheese.
• Be sure to saturate your diet with complex carbohydrates, which will help the protein to be better absorbed. These should be cereals, durum pasta, wholemeal bread, as well as fresh vegetables with fruits.
• Reduce your fat intake. Replace animal fats with vegetable fats. They should make up 15% of your daily diet so that you can feel normal and live a full life.
• Eat at least 6 times a day. It is very important to eat food 2 hours before you go to training, and 1 hour after your workout is over.
• Drink enough clean water throughout the day. The minimum amount of water should be 1.5-2 liters. You need to drink in small sips even during training, so that dehydration does not occur, which is dangerous to health.

The female body is designed in such a way that metabolic processes in it occur 20% slower than in men. It is from this fact that every girl should build on when she makes up food for herself both before and after playing sports.

We list a few key features:

1. The girl needs to eat 5 times a day. And in no case is it unacceptable to skip breakfast. If you feel hungry during the day, then you need to increase the number of meals.
2. You should always eat at the same time so that the body gets used to the individual diet.
3. You can have dinner 2 hours before bedtime, the main thing is that dinner is light. Give preference to vegetables and cereals. Protein for women at night is not useful, it is best to exclude meat dishes.
4. The maximum number of calories that a girl involved in sports should consume per day should be 2000.
5. In no case should you consume sugary foods and alcoholic beverages, because all this will not allow the muscles to recover from the load during training.
6. Potatoes and pasta, which men can afford to use as a side dish, should definitely be replaced with vegetables. Moreover, these vegetables should be either baked, or boiled, or steamed.
7. Skip the extra supplements often offered by sports nutrition manufacturers. They will only harm your health, although you can achieve results much earlier. But do not sacrifice your health for the sake of dubious beauty.

If you have begun to actively engage in sports, then in order for it to bring you tangible and desired results, you need to carefully monitor your diet. After all, if you eat not the most useful and “correct” foods in large quantities, then even the most intense loads will not help you find the shape of your dreams and an elastic toned body.

To begin, determine for yourself how many calories per day you need to consume for your complexion, and in what ratio should be fats, proteins and carbohydrates in this diet. In addition, it is important to take into account other equally important points that you can learn about from this article.

How many calories should be consumed per day

If your goal is to lose weight, then it is not at all necessary to reduce the daily caloric content of the diet as much as possible. To be more precise: it is absolutely impossible to do this. Any severe food restrictions and reduction in total daily calories less than 1200 kcal per day entails the likelihood of serious failures in the main. Since it is 1200-1500 calories on average that a person needs per day to maintain basal metabolism. This energy is spent on the work of the cardiovascular system, maintaining body temperature, and so on.

If the body receives fewer calories, then it automatically “turns on” the mode energy saving, because he believes that "hunger" has come. All processes slow down, and your progress in losing weight slows down.

Thus, thinking that the less we eat, the faster we will lose weight is a serious error, fraught with future metabolic disorders. That is, it will be even more difficult for you to lose weight.

Really need to consume enough calories per day, you just need to take them from the “right” products and correctly distribute them throughout the day.

Carbohydrates are also important during intense sports, as they give us the necessary energy. But it is important to consume complex carbohydrates contained in cereals, whole grain bread, pasta, vegetables. Complex carbohydrates are ideal for breakfast. And simple, fast carbohydrates, which are saturated with sweets, rich pastries, honey should be excluded as much as possible.

Fats cannot be completely eliminated from the diet, since many of them control important metabolic processes in the human body. Preference should be given to high-quality unrefined vegetable oils, nuts, red fish, but here you should know when to stop. The maximum amount of healthy fats per day, on average, is 30-40 grams.

Why is it important to drink plenty of water?

If you are striving for a toned, harmonious figure, regularly playing sports, then it is especially important for you to consume the required amount of water(namely water, not coffee, tea or juice). Dehydration not only can reduce the effectiveness of your workout, but also significantly harm your health. Water can be drunk both before and after training. If you are extremely thirsty while exercising, you should also drink water.

Water prevents dehydration of the body, helps it replenish energy, protects the cardiovascular system, improves the functioning of the digestive tract, helps your skin look younger, cleanses the body of toxins.

On average, a person needs to consume 2-3 liters of water per day. But there is an important rule: Try not to drink twenty minutes before a meal and an hour after a meal.

Nutrition before and after training

On an empty stomach, you can practice only in the morning, after waking up. If you train in the afternoon, then before physical activity, you must definitely eat. The best food to eat in 1-1.5 hours before training. It’s good if these are products containing complex carbohydrates - thanks to this, you will get an energy supply for the duration of your workout.

After exercise, the so-called "protein-carbohydrate window". If you want to build muscle mass, at this time you can eat any protein product(for example, cottage cheese), or drink. A full meal is best organized about 1.5 hours after the end of the workout.

Always quench your thirst during exercise to prevent dehydration.

• stick five to six meals a day, that is, eat approximately every 3 hours in small portions. During the day you should have three full meals - breakfast, lunch and dinner and 2-3 light snacks (cottage cheese, low-fat yogurt, kefir, fruits, vegetables).
• Portion should be the size of yours palm.
• On breakfast complex carbohydrates, or a combination of carbohydrates with proteins, are best.

• On dinner food combinations such as potatoes or pasta with meat or fish are excluded. It is best to combine proteins and vegetables in this meal - this is the optimal balanced composition to continue the day, especially if you have a gym workout in the afternoon.
• Dinner it is best to make it all-protein, or combine proteins with vegetables. Protein nutrition helps muscles recover after exercise.
• In no case don't starve on training days, this can lead to dangerous consequences for the body.
• try do not eat in a hurry- it's easier to overeat or grab forbidden foods on the go. Serve the table, put a portion on a plate, do not eat from a common dish - it is more difficult to control the portion size.
• Consume as little as possible salt.
• To make a competent diet, you can refer to nutritionist or a sports coach who can help you take into account your level of physical activity.

List of the most useful and prohibited foods for an athlete

If you want to build muscle mass or lose weight through sports and a variety of physical exercises, then in your diet you will certainly must be present:

• Buckwheat
• Oatmeal (preferably NOT instant)
• Boiled chicken breast or other lean meat (turkey, rabbit, beef)
• Cottage cheese with a fat content of 5% or less
• Kefir 1%
• Milk with a fat content of 2.5% or less
• Natural yoghurt (you can make your own based on yoghurt sourdough)
• Various vegetables
• Greenery
• Fruits (they are best consumed in the morning)
• Vegetable oils
• Nuts and seeds

Going in for sports at the present time has become a fashionable phenomenon. But in order to do it right and with benefit, so many people ask one important question: how long after physical activity should I refrain from eating? There have been many different studies on this topic. But you can answer the question on your own. It is only important to understand what physical activity is and how it affects the body.

People who go to the gym do it to keep their muscles toned. Some people want to build muscle mass. And there are those who, with the help of physical activity, try to deprive themselves of excessive weight. After all, physical activity is precisely the period when there is an increased activity of the entire muscular apparatus of a person. And it's no secret to anyone that without the active work of the entire muscle mass, calories in the body will not be burned.

During intense training, the muscles wear out a lot. In this case, the body consumes certain resources. In order to replenish the supply of nutrients as soon as possible, a person needs additional protein. That is why such a thing as a “protein window” arose. The principle of the "protein window" is as follows: within 30 minutes after the completion of sports, the body is able to very quickly absorb nutrients, especially protein. This protein is necessary to maintain muscle mass at the proper level. Otherwise, the muscles will actually absorb themselves in search of substances to compensate for the expended energy. And instead of building muscle mass, you can lose it, and very quickly.

Dairy products are ideal for replenishing protein fuel. Milk and cottage cheese belong to a group of products that can be absorbed very quickly in the body. You can also use special protein shakes. This practice has long been used by professional athletes around the world. Recently, amateurs have also resorted to such methods. The range of the modern market offers a huge selection of all kinds of protein mixtures. It is only important to get acquainted with their composition and principle of action, after which you can choose something suitable for yourself.

The protein window principle works flawlessly, which has been proven by many scientists and nutritionists. Therefore, the answer to the question asked will be unequivocal: the body needs nutrition within 30 minutes after the completed workout. It is only important to remember that it should be protein food, and not a sausage sandwich or soup.