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.