Fitness and nutrition for women

Phys­i­cal edu­ca­tion, reg­u­lar exer­cise is the key to health and longevi­ty. But do loads only affect weight, and how impor­tant is fit­ness nutri­tion for women?

The role of nutrition

The effec­tive­ness of class­es depends on many fac­tors, it is impor­tant to pre­pare for class­es, the recov­ery peri­od after exer­cise. The diet plays an unde­ni­able role, and there are a num­ber of rules that you need to know about and fol­low. The most famous is the refusal to eat an hour before a work­out and an hour after, but these are far from all the rules.

Our body loves water very much, and the needs of the aver­age per­son are about 2.5 liters per day. When inten­sive class­es and train­ing are car­ried out, the liq­uid is required by an order of mag­ni­tude more. If you do not take this fact into account, you can harm the body. There­fore, it is imper­a­tive to drink water before train­ing, and be sure to take it to class, half a liter is enough. It is advis­able to choose water with­out gas.

Why is it nec­es­sary to do this? If the drink­ing regime is observed, meta­bol­ic process­es work bet­ter, metab­o­lism accel­er­ates, tox­ins are elim­i­nat­ed. Nutri­tion is also very impor­tant. The diet should include berries, fruits, green tea and dark choco­late. All of these foods are rich in antiox­i­dants, vit­a­mins and min­er­als. They help the body use ener­gy bet­ter.

Fitness nutrition for women

Much depends on the time of day. On the day when there are plans to do fit­ness, it is bet­ter to adjust the diet. In the morn­ing it is enough to eat yogurt or a por­tion of cere­als with berries and fruits, drink tea with hon­ey. Two hours before train­ing, you can have lunch, includ­ing no more than 100 g of com­plex car­bo­hy­drates, 150 g of seafood or poul­try, rab­bit, any oth­er type of lean meat in the menu. It is impos­si­ble to refuse food on this day, this can neg­a­tive­ly affect a person’s con­di­tion, as meta­bol­ic process­es slow down.

When train­ing is in full swing, the body expe­ri­ences an increased load and, accord­ing­ly, requires spe­cial atten­tion. When mobi­liz­ing inter­nal resources, glyco­gen is required. This is a source of ener­gy for the mus­cu­lar appa­ra­tus, and dur­ing exer­cise its con­sump­tion increas­es. Lac­tic acid, which tends to accu­mu­late in the mus­cles, requires excre­tion. That is why there are pain after train­ing, the mus­cles can not ful­ly con­tract.

First of all, car­bo­hy­drates are con­sumed dur­ing exer­cise, and only after that — fats.

If you want to lose weight, then you need to include more veg­eta­bles in the diet, and if the task is to build mus­cle, then you can’t do with­out meat.

Dur­ing train­ing, you have to sweat intense­ly. It is impor­tant to replen­ish mois­ture loss and pre­vent dehy­dra­tion. If there is dizzi­ness, headache, weak­ness after a work­out, you should pay atten­tion to this. On aver­age, water intake is cal­cu­lat­ed as fol­lows: 100 ml per 10 min­utes of train­ing. It is bet­ter to drink water enriched with min­er­als and trace ele­ments.

After train­ing, you need to restore the heart rhythm, and to improve meta­bol­ic process­es, it is impor­tant to drink plen­ty of flu­ids. Fresh­ly squeezed juice is per­fect for this — car­rot, apple, pump­kin. After an hour, you can eat, give pref­er­ence to low-fat poul­try, fat­ty fish, it is per­mis­si­ble to include some com­plex car­bo­hy­drates and fiber in the diet. For an after­noon snack, drink a glass of kefir or eat 200 g of cot­tage cheese.

Do not for­get about oth­er ways of heal­ing: walk­ing, swim­ming pool, sauna.