Results of the hours spent in the gym depend not only on quality of occupations, but also on your diet. Especially it concerns power trainings during which the organism spends a lot of energy. To be restored and get stronger, muscles need healthy nutrition.
It is required to you
- - proteinaceous food (fish, meat, bean);
- - grain;
- - rice;
- - greens;
- - vegetables;
- - isotonic drinks.
Instruction
1. In 2-3 hours prior to the power training ensure the meal rich with vegetable or animal protein, and mainly complex carbohydrates (such as oat-flakes). The best choice for replenishment of the reserve of proteins - seafood or meat of chicken, and beans, for example, are rich with both proteins, and carbohydrates at once. Before morning trainings you will be well loaded by tea with honey. Eating before occupations, you minimize the painful feelings in muscles caused by the excessive expense of the glycogen. Slow carbohydrates will provide you with force and energy for all the time of occupation, will prevent fatigue and exhaustion.
2. After the training try not to eat half an hour-hour. The full-fledged lunch with proteins (fish, chicken, eggs, bean) will help to strengthen and recover muscles quicker. As a last resort eat at least cottage cheese if it is evening, and you don't want to gorge on before going to bed. Also vegetable salad will be useful. The more the body weight, the bigger amount of proteins and complex carbohydrates is required to the organism. For example, if you weigh 50 kg, your norm in day of the training will be about 60-80 g of proteins and 150-200 g of carbohydrates. If you combine power occupations with kardio, then and carbohydrates has to be more. Rice, grain, vegetables, greens will come in handy.
3. The amount of the used carbohydrates, especially simple, has to be reduced by the evening. And fried minimize amount of saturated fats better or in general refuse such food in sports days. Use fresh vegetable juices. You don't keep to diets at all and don't limit yourself in construction material for muscles if you are engaged in power trainings. Otherwise instead of advantage for health and the figure you can achieve the return result.