those who began or continues to play sports, special sports food which differs from a diet of the ordinary person is required. Food has to contain more nutrients, power stocks and components, other, necessary for an organism.
By itself that sports food is individual for each person and over time you will select it under yourself, sometimes excepting or adding some ingredients.
Of course, at once it will be difficult to change the food, but it is necessary to try nevertheless, the squirrel is a lot of, there are enough carbohydrates, to exclude fat and fried, to eat only the dishes prepared on couple or in a boiled look.
In day you have to use about 700 grams of proteins and 300-400 grams of carbohydrates. The best choice among proteins is a meat, fish, eggs without yolk, fish and bean. From carbohydrates – pasta, vermicelli, rice, buckwheat and porridges. Having divided this standard daily rate into several meals, you will know how many it is necessary to eat the prepared products.
Do not forget to have breakfast to activate exchange processes in the organism. Porridges will be ideal option in combination with eggs, fresh juice, a piece of the Borodino bread and greens.
It is up to one training better to eat a plate of carbohydrates, and long – vermicelli or pasta from coarse flour. It will give you a good stock of energy for a long training.
After the training the meal is obligatory as at the same time the spent energy, a reserve of nutrients and a muscle is restored. It is interesting to notice that the metabolism works strongly about 1-2 hours, thus there is a strengthened disintegration of fatty tissue.
Always take water on a training, drink it, at least 0.5 l. for a training as it contains a reserve of mineral substances which at physical the loading leaves an organism through sweat glands. we do not forget to use also other devices for accumulation of muscle bulk, such as expander.
Evening food is the share of 19.00 – 20.00. Generally the diet is made by fast proteins and carbohydrates. These are salads, potato, fruit, fish, eggs or cottage cheese. Make the menu, on the taste and desire.
Never starve and if there is no time to have a bite, then use apple or other fruit. Hunger can wake even at night, I for this purpose usually use in advance made tea or water.