In the summer, doing sports is much more pleasant and useful. After all, training can be carried out directly in the fresh air, charging with the energy of nature itself. However, they will be of little use if you do not make adjustments to your daily diet. This will allow you to achieve the desired results faster and always keep yourself in great shape.
Readiness number one
As you know, to maintain an uninterrupted metabolism, it is important to observe a special diet. Namely, to consume food in moderate portions at intervals of 2.5-3 hours throughout the day. Regular exercise does not mean giving up one of the main meals or snacks. On the contrary, to eat before a visit to the gym — one of the basic principles, which should not be neglected in any case.
For 2-3 hours before training, give preference to slow carbohydrates and animal proteins. This time is quite enough for the nutrients to be safely absorbed, and the body has received the necessary energy boost. But fats should be excluded from the menu. The best choice is boiled chicken or turkey fillet with brown rice, protein omelet with vegetables, oatmeal porridge with milk with dried fruits and nuts, or rye toast with a slice of lean meat and leaf salad.
A little more “fuel” will not hurt to throw up about half an hour before training. This can be a portion of cottage cheese with a fat content of no more than 5%, a small sweet and sour apple, a handful of fresh berries or dried almonds. Just do not overdo it, otherwise there will be an oppressive feeling of heaviness, which will turn the training into a real torment. Choose” warm-up ” snacks in such a way that their nutritional value does not exceed 150-200 kcal.
A snack for the champion
Within half an hour after training, the so-called anabolic window opens in the body. This means that the nutrients obtained during this period go not only to restore strength, but also to build muscle mass. And not a single calorie is converted into fat. It is best if the” window ” will get full-fledged proteins in reasonable quantities.
Protein bars are perfect for this purpose. Only choose products from proven manufacturers with a global reputation, such as the international company LIKE PROTEIN. Then you can be sure that every step of the preparation of bars-from the selection of ingredients to the technical equipment of production sites-is controlled very carefully.
The basis of the LIKE brand bars is whey protein isolate, which is produced in Europe and meets high quality standards. In fact, it is the purest protein, additionally enhanced with amino acids and minerals. It is easily and completely absorbed by the body, feeding it with energy and substances necessary for recovery. Moreover, whey protein is essential for both weight loss and muscle building.
Energy bars are good because they are completely ready to eat. In addition, it is incredibly delicious. The LIKE line features different flavor variations, including quite interesting ones. For example, cookies with chocolate chips or peanut butter. A serving of one such bar is optimally calculated by the number of calories and carbohydrates. And it is also very convenient to take it with you to the fitness club to have a snack immediately after classes.
Working on bugs
It happens that even with intensive sports, it is not possible to achieve the desired results. This is often due to mistakes that we make without knowing it.
One of the most common misconceptions is to starve stoically after a workout for 2-3 hours or even go to bed on an empty stomach. Many believe that the body will enthusiastically “burn” the stored fat accumulation, replenishing strength. This is fundamentally wrong. On the contrary, a hunger strike creates stress for the body, as a result of which, at subsequent meals, it begins to diligently store calories in reserve.
In an effort to get in shape as soon as possible after a shock workout, some people prefer to enjoy coffee or chocolate-protein shakes. This habit should also be abandoned. The fact is that caffeine interferes with the proper absorption of proteins, thereby leaving the muscle tissue without the long-awaited nourishment. Here’s where you’ll have to wait a couple of hours before enjoying your favorite drink.
Another mistake is the violation of the water regime, but it is mainly committed by beginners. It is important to keep in mind that on the days of training, the body spends much more fluid. This means that you should restock more than usual. And it is important to do this even during classes. To do this, always keep a bottle of cool water at hand and take 2-3 sips every 15 minutes. And don’t forget, sweet sodas and fresh fruit will reduce all the efforts in the gym to zero. But ordinary water with lemon, mineral water without gases and herbal teas will help to improve the water balance and give fresh strength.
The productivity of sports depends not only on perseverance and effort. The lion’s share of success is largely determined by competent training and a properly composed diet. Thanks to them, you will learn to extract the maximum benefit and pleasure from training. A perfect form and excellent health will be the best reward for you.