That to the man to gain muscle bulk and also to burn a certain share of fat stocks, it is important to know how to eat to the athlete, the sport and food in this case have to be most interconnected.
General recommendations of a sports diet for men
For achievement of the necessary results, it is recommended to adhere to some recommendations. To disperse metabolism and to adjust an organism for work, before a breakfast it is necessary to execute several simple exercises. Those who does not know how to eat at sports properly should understand that clarification of an organism from harmful savings and establishing process of synthesis of protein and combustion of fatty tissue, will happen only at the plentiful drinking mode.
The acid-base balance will be restored at inclusion in a diet of milk and alkaline water. Besides, once a week it is necessary to eat any high-calorie dishes, enriching an organism with fatty acids which in a large number contain in fat grades of fish, vegetable oils, sunflower seeds, nuts, olives, avocado and other useful products. The athletes who are already knowing how to eat properly, advise not to forget about proteins - elements, important for an organism. Daily norm of proteins - not less than 2 grams on 1 kilogram of body weight.
Sports food, also as well as healthy nutrition means refusal of simple sugars in favor of complex carbohydrates with the low glycemic index with which are rich bean, porridge, buckwheat, berries, vegetables and fruit. Thanks to the use of this type of carbohydrates the energy charge for a long time is provided that is caused by gradual splitting and assimilation by an organism. It is recommended to eat uglevodsoderzhashchy food in the morning and also before and after trainings.
The approximate menu of a sports diet for men
To make the menu, it is necessary to understand how many athletes eat. One of options is given below.
- Breakfast: boiled egg, 100 grams of cottage cheese with sour cream and also a portion of semolina porridge, roll and 1 glass of milk.
- Lunch: dense vegetable soup, slice of black bread and piece of boiled meat and also baked potatoes and fresh vegetables salad.
- Afternoon snack: 2 any fruit, roll with jam and a cup of tea.
- Dinner: a portion of any porridge with oil and 1 glass of milk.
- Before going to bed: 1 glass of kefir or curdled milk.
The result on a sports diet depends not only on the eaten food, but also intensity and a type of physical activities, age of the man, body weight, a physical state and so on. Even knowing how to eat at sports activities, it is better if the professional makes the menu.
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