The main mistake of many novice athletes is the increased attention to the schedule and intensity of training and the absolute disregard for diet and quality of nutrition. The success and effectiveness of the training process, regardless of its purpose: losing weight, building muscle, tightening the skin, 70-80 percent depends on the method of preparation, energy value and composition of food intake.
The usual proper nutrition is aimed at maintaining the balance of trace elements involved in ensuring the vital functions of the body, vitamins, antioxidants, amino acids and enzymes. The goal of the sport is to achieve a certain result and an appropriate selection of the necessary product combinations.
With increased physical exertion and a continuous training process, the human body requires 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 must be borne in mind that to absorb 1 gram of protein, the human body consumes 1 mg of vitamin C, and in case of a deficiency of this vitamin, the use of an increased amount of protein food becomes meaningless. For this reason, many sports diets include drinks that contain an increased amount of vitamin C.
Normal nutrition does not include increasing the dose of vitamin L-carnitine, as it is responsible for increasing the body’s stamina, 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 can’t 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 with sports nutrition, protein food is recommended for half an hour or an hour before the training process for building muscle mass.
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 accumulated fat deposits. During sports, aimed at losing weight and normalizing metabolic processes, it is very important to use an increased amount of vitamins and minerals that help increase the effectiveness and efficiency of training. You must include in your diet foods containing vitamin A, E and collagen to prevent sagging skin.
What is the difference between sports nutrition and regular nutrition?
Sports nutrition is not synonymous with protein shakes and boiled chicken. This is a varied and balanced menu consisting of complementary products. For example, a cottage cheese casserole with spinach and dill diversifies your diet by enriching the body with protein, starting the process of cleansing the body of toxins and harmful substances, normalizing digestion and promoting the process of losing weight.