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Calories and food composition are important for fitness: proteins, fats and carbohydrates. Energy for movement is taken primarily from carbohydrates, proteins are used as a material for the restoration of organs and tissues (especially muscle) after training. Common fitness recommendation: Get 20-25% of calories from proteins, 20% from fat, 55-60% from carbohydrates.
HOW MUCH CALORIES DO YOU NEED FOR FITNESS?
How to calculate how many calories you need? The daily rate consists of several components. The so-called “basal metabolic energy” – calories, which are needed for the heart to beat, the lungs to breathe, etc. The more body weight, the more energy is required. The older a person is, the less energy he needs. In general, look for yourself in the table.
| Body weight, kg (men) | 18-29 years | 30-39 years | 40-59 years | from 60 years | Body weight, kg (women) | 18-29 years | 30-39 years | 40-59 years | from 60 years |
| 55 | 1520 | 1430 | 1350 | 1240 | 45 | 1150 | 1120 | 1080 | 1030 |
| 60 | 1590 | 1500 | 1410 | 1300 | 50 | 1230 | 1190 | 1160 | 1100 |
| 65 | 1670 | 1570 | 1480 | 1360 | 55 | 1300 | 1260 | 1220 | 1160 |
| 70 | 1750 | 1650 | 1550 | 1430 | 60 | 1380 | 1340 | 1300 | 1230 |
| 75 | 1830 | 1720 | 1620 | 1500 | 65 | 1450 | 1410 | 1370 | 1290 |
| 80 | 1920 | 1810 | 1700 | 1570 | 70 | 1530 | 1490 | 1440 | 1360 |
| 85 | 2010 | 1900 | 1780 | 1640 | 75 | 1600 | 1550 | 1510 | 1430 |
| 90 | 2110 | 1990 | 1870 | 1720 | 80 | 1680 | 1630 | 1580 | 1500 |
If you weigh more than 80 kg (woman) and 90 kg (man), see the last line anyway.
If you lead a normal urban lifestyle (that is, you do not work as a loader or a professional ballerina with appropriate physical activity), then add yourself another 400-500 kcal per day. This is for ordinary, daily activities.
Fitness will require another 200-500 calories, depending on the intensity of the workout. It is with the help of these final 200-500 kcal that you can pump up muscles, lose fat or gain weight so that it is not deposited aimingly on the stomach, but is evenly distributed throughout the body.
WHAT TO EAT BEFORE TRAINING
Whatever goal you set yourself, food intake BEFORE a workout should consist mainly of those carbohydrates that will give energy for fitness.
According 60-40 minutes before the start of the lesson eat – these are the so-called “slow” (long-digestible) carbohydrates. Did not make it? Then no later than 15 minutes before training use “fast” (fast-digesting) carbohydrates -. Previously, you cannot eat them, because the body will begin to actively produce the hormone insulin, and in the classroom you will be lethargic and weak.
Eat as little fat, protein and fiber as possible before training: they take a long time to digest, and you shouldn’t do it on a full stomach. The same applies to fiber – it takes 3-4 hours for the stomach to get rid of it.
pre-workout are unacceptable. Of course, boiling porridge in milk or dripping a little oil into potatoes or pasta is not forbidden.
One final note is about seasonings and sauces. Fatty, you already understood, it is possible quite a bit. Sharp ones, alas, provoke thirst, so during training you will be thirsty all the time.
WHAT TO EAT AFTER TRAINING
General rule of thumb after workout is to eat for 40-60 minutes.otherwise you will feel tired for several days. Yes, and immunity will go down. Much also depends on your ultimate goals.
Want to lose weight?
On any day, eat 200-300 calories less than you should (while still a little more on a workout day than on a regular one). After class:
Want to build muscle?
On the day of your workout, add 30-60 g of protein to your diet. Eat after exercise.
Want to just put on some weight for femininity?
Leave the calorie content of the day as calculated (basal metabolic energy + 400-500 for daily activities + 200-500 for fitness). After your workout, eat something that consists of proteins, carbohydrates, and fats together: for example.
And finally, the main thing: even the most correct food should be delicious! Without pleasure, there will be no effect. Search, try, choose by yourself.