The main mistake of many novice athletes is to pay more attention to the schedule and intensity of training and to completely ignore the regime and quality of nutrition. The success and effectiveness of the training process, regardless of its goal: losing weight, building muscle mass, tightening the skin, by 70-80 percent depends on the method of preparation, energy value and composition of food intake.
Routine nutrition is aimed at maintaining the balance of trace elements, vitamins, antioxidants, amino acids and enzymes involved in the maintenance of the body’s vital functions. The aim of sports is to achieve a certain result and to select the appropriate combinations of products.
Sports nutrition for gaining muscle mass
With increased physical activity and continuous training, the human body needs from 2500 to 3000 calories per day. If the goal of training is to build muscle mass, it is necessary to increase the protein content in the daily diet (from the prescribed 15% to 30-35%), since it is the main building material for muscles. But it should be borne in mind that to assimilate 1 gram of protein, the human body spends 1 mg of vitamin C, and in the case of a deficiency of this vitamin, the use of an increased amount of protein food becomes meaningless. It is for this reason that many sports diets include drinks that contain increased amounts of vitamin C.
Regular nutrition does not include an increase in the dose of vitamin L-carnitine, as it is responsible for increasing body endurance, accelerating muscle growth, shortening the recovery period between workouts and increasing metabolism.
Sports nutrition for weight loss
If you decide to lose weight through training, then you cannot do without revising your diet and diet. To improve metabolism and accelerate fat burning processes, it is not recommended to eat food two hours before training and within an hour after, while in sports nutrition for building muscle mass, protein food is recommended half an hour to an hour before the training process.
The energy value of the daily diet should not exceed 1200-1500 calories, so that the body can use its own resources during the training process, getting rid of the accumulated fat deposits. During sports activities aimed at losing weight and normalizing metabolic processes, it is very important to consume an increased amount of vitamins and minerals that help increase the effectiveness and efficiency of training. You need to include in your diet foods containing vitamins A, E and collagen to prevent skin laxity.
Sports nutrition is not synonymous with protein shakes and boiled chicken. This is a varied and balanced menu of complementary products. For example, curd casserole with spinach and dill will diversify your diet, enriching the body with protein, starting the processes of cleansing the body of toxins and harmful substances, normalizing digestion and promoting the process of losing weight.