To gain a beautiful body, it is important for girls not only to regularly exercise in the gym, but also to plan the correct diet for gaining muscle mass. Knowing what to eat before and after training to lose weight, or to grow muscle tissue, will help you reach the desired goal much faster.
The basics of sports nutrition for girls
Dieting guarantees half the success of a specific task. At the very beginning, you need to decide on the purpose of the classes and the loads associated with it. For some girls, this will be weight loss, for others - a set of muscle mass.
This decision is fundamental, since based on it, the diet will be planned and the calorie content of dishes will be calculated.
Nutrition rules for sports include the following points:
- Organize meals 5-6 times a day.
- Food should be consumed in small portions. So it will be better absorbed, and the stomach will not stretch.
- You need to consume the amount of pure water the body needs: 2-3 liters per day. Situations should not be allowed when fluid does not enter the body for a long period of time.
- 2-3 hours before going to the gym, you need to include foods consisting of slow carbohydrates in the menu. This will ensure blood flow to the muscles and not to the stomach, as the food has time to be digested.
- You can have a full meal 1-2 hours after exercising in the gym.
- Eaten fats should not exceed 10% of the daily diet.
- The amount of protein should be calculated as follows: 1.5-2.5 g of protein per 1 kg of body weight.
- To calculate carbohydrates in the diet, the following proportion is correct: 3.5 g per 1 kg of body weight. If a diet is planned for building muscle mass, then, if necessary, the proportion of carbohydrates in the diet increases.
Slimming food
When exercising for the purpose of losing weight, remember that food ensures the normal functioning of the body. A sharp decrease in calorie content leads to a slowdown in metabolism. Soon the body will adapt to the new conditions, and fat reserves will stop leaving.
The daily menu of a girl involved in sports for weight loss should be 1200-1500 calories, while it is important to understand what exactly is healthier to use after exercise for weight loss.
The following rules will help in planning your diet:
- The calorie content of the basic meal should be 350 kcal.
- After exertion, you need to try not to eat anything, but only drink water.
Compliance with this point is very important, since at the end of the workout, the fat burning mechanism starts in the body. This process lasts during the first hours after the end of the load: the body takes energy from its own reserves.
- After 1 hour, you need to eat an amount of food equal to half of the calories in calories. If during the workout 500 kcal was burned, then the menu should be equal to 250 kcal.
- Every day's menu should include a sufficient amount of protein foods: cottage cheese, egg whites, chicken, legumes.
Nutrition for gaining muscle mass
For gaining muscle mass, planned nutrition is also the main helper.The body must consume calories in excess (more than it consumes). There are a few basic rules to keep in mind:
- A set of muscle mass is made by increasing the daily calorie intake. You do not need to do this abruptly: it is enough to add 150 kcal to your diet. The calorie content of food is increased by carbohydrates.
- Proteins, carbohydrates and fats in the menu should be consumed in a percentage ratio of 40:40:20.
- ¾ of the daily food intake should be eaten before 16:00.
- The composition of the products should include a lot of protein, as it is a building material for muscles.
Nutrition for gaining muscle mass - It is necessary to consume plenty of water: up to 3.5 liters per day. Food has a lot of protein for processing, and water will help the kidneys not overload.
- The diet should be rich in vitamins, minerals and fiber. These substances speed up metabolism.
- Eat food that has been steamed or in the oven. Fried foods should be avoided as they contain hard-to-digest fats.
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For the fastest achievement of the result, you need to adhere to the rules of good nutrition after training. It is important with your eating habits not to negate all the work done on the body.
In fitness, there is a concept of "carbohydrate window". This is post-workout time: the first 15-30 minutes. During this period, you need to organize the correct meal. In terms of composition, it should be 60% protein and 40% carbohydrates.
If the goal of the class is to lose weight, then it is undesirable to eat food during this period of time.
Starting the fat burning process will help you lose weight for the next 2 hours. An exception is the situation when a person after training feels unwell (feeling unwell, dizzy, nauseous).
To improve the condition, you need to eat. And in the process of losing weight, only those calories that are burned during training will play a role.
If a girl is engaged in muscle growth, then after 10-20 minutes. after physical activity you need to eat. During this period, due to the consumed nutrients, the carbohydrate glycogen accumulates in the muscles. It is spent during the period of physical labor and provides the body with energy.
Fitness trainers believe that during the day after exercising in the gym, you need to eat often. It is during this period of time that glycogen continues to accumulate in muscle tissue.
The list of what you need to eat after training for weight loss (for muscle growth) is determined by the form of training and the time of day. If you follow the rules, you can eat wholesome food and not weaken the body with harsh diets.
Morning meal after exercise
The most effective exercise for losing weight is training right after sleep. But if you feel unwell due to hunger, then half an hour before the load you need to provide the body with fast energy. For such purposes, sweet fruits (bananas, grapes), coffee or tea are suitable.
Breakfast is the time to eat slow carbs.
They are found in vegetables, cereals, unsweetened fruits. Glucose is also considered an irreplaceable component of breakfast.
It is found in sweet fruit and some vegetable juices. In this meal, you need to include egg protein - a source of proteins, or other protein foods (cheese, cottage cheese).
If the workout takes place in the early morning, then you can have breakfast 1 hour after it. You don't need to fast for 2-3 hours before eating. The night was a long interval without food, and the body consumed all the energy obtained from carbohydrates during this time.
Muscles are energy-intensive, and a huge amount of resources are spent on their maintenance even during the rest period.
What to eat in the afternoon after training
Carbohydrates should be a big part of your meal, especially if you work out in the afternoon. The menu should include slow carbohydrates: rice, pasta, buckwheat. They provide the body with energy for a long time. It is best to eat 1.5 hours before class.
In a situation where it was not possible to organize a decent lunch before the day's workout, you cannot go without food. You need to eat foods that include fast carbohydrates (tea and bread, dried fruits, banana). They will serve as a source of energy during the training period.
What to eat in the evening after training
The composition of the dinner should be dominated by proteins. The amino acids that make up proteins are the building blocks of muscle tissue. The menu can include boiled or steamed chicken. Alternatively, fish or an omelet made from egg whites is suitable.
If the workout is carried out in the late evening, then a large cup of kefir would be an ideal meal after it. This dairy product contains protein that will help muscles recover from exercise.
Allowed Products
It's important to learn what you want to eat before and after your workout. For weight loss, as well as for muscle growth, the diet should consist of foods enriched with all trace elements, minerals and vitamins.
When planning meals, you need to take into account that the food should not be fat-free. Protein and carbohydrates are powerful resources for building tissue, but fats contain essential fatty acids - unique ingredients for a beautiful body.
Protein
Protein is an important dietary component on rest days after exercise. You need to consume food with a complete set of amino acids. The meat should be low-fat, chicken, beef, turkey are suitable. Fish in the diet can be of any fat content. It is important to include seafood on the menu.
Eggs also contain protein. Of dairy products, you should often use cottage cheese, cheese, kefir. It is important to include in the menu the vegetable protein found in nuts and legumes.
Carbohydrate
Carbohydrates serve as an energy source for body functions and exercise. Eating both fast and slow carbohydrates is important.
The first type of these nutrients must be obtained from fruits, dried fruits, vegetables. Preference should be given to fruits that contain little starch and sugar: apples, grapefruit, apricots. Breads, crackers and energy bars can also quickly satisfy hunger and energize.
Slow carbohydrates are an essential part of your daily diet.
In the morning you can have breakfast with oatmeal or pasta. Cereals (rice, buckwheat) and vegetables can become an integral part of lunch or dinner.
Fatty
It is very important to include fats in the diet, as they help maintain optimal testosterone levels in the body. This hormone is involved in the processes responsible for muscle growth and also makes bones strong. It plays an important role in the regulation of blood composition.
To consume healthy fats, you need to eat nuts, fatty fish. Vegetable oils should be added to dishes. Animal fats should not be excluded from the diet. It is advisable to include butter in the breakfast.
Product selection rules
The choice of foods that make up the diet of the day depends on the time of day and the nature of the load. High-calorie foods are a must after exercise.
In the morning, it is best to consume slow carbohydrates (oatmeal, pasta). They are able to charge the body with energy for a long period of time. Juices, sources of vitamins and glucose, it is advisable to drink in the morning.
Fast carbohydrates are consumed when there is a need for a quick burst of energy.
It can be as long as 30 minutes. before training. Fast carbs are also a great snack throughout the day.
A vegetable or fruit salad would be a good solution. Muesli and crispbreads and drinks are an alternative.
Protein foods to eat after training and for dinner. If the work in the gym is power loads, then the food consumed after them should consist of 6/10 proteins. If we are talking about aerobics, then carbohydrates should prevail in the menu.
Cottage cheese and kefir are foods that should be included in the meal at the end of the day.
Sample menu
You need to plan your meals daily. When compiling a diet, the calorie limit and the ratio of proteins, fats and carbohydrates in food are taken into account.
This menu option serves as a good example of how to distribute food throughout the day:
7:45 - breakfast
- oatmeal in water 200g;
- butter 15 g;
- tea without sugar.
10:30 - snack
- coffee 200 g;
- 1 banana.
14:00 - lunch
- vegetable soup with rice 200g;
- poached fish 100 g;
- buckwheat porridge 40 g;
- fruit drink 200 g.
16:30 - snack
- cocoa 200 g;
- bread 30 g
19:00 - dinner
- chicken fillet 110 g;
- zucchini stew with carrots 100 g;
- herbal tea 200 g.
21:00 - snack
- cottage cheese 5% 100 g.
This menu is especially suitable for girls working out in the gym in the afternoon. There is a lot of protein on the afternoon menu. For the body and muscles, they serve as a source of recovery after exertion.
For girls who train in the morning hours, the following menu is suitable:
7:30 - 1st meal
- orange juice - 200 g;
- bread - 30 g.
9:45 am - breakfast
- protein omelet from 2 eggs;
- milk - 200 g.
13:00 - lunch
- brown rice - 40g;
- boiled meat - 100 g;
- vegetable salad - 100 g;
- olive oil - 2.5 ml;
- compote - 200 g.
16:00 - snack
- cocoa - 200 g;
- muesli - 30 g.
19:00 - dinner
- boiled chicken fillet - 150 g;
- steamed vegetables - 80 g.
21:00 - snack
- kefir 2.5% fat - 180 g.
You can make your own diet, but if necessary, you can seek professional help from a trainer or nutritionist.
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For building muscle, as well as for losing weight, it is important to know what not to eat after exercise.
The following substances should be avoided in food:
- Fats
Fat consumed in large quantities prevents nutrients from proteins and carbohydrates from entering the blood normally. The post-exercise food intake in the gym should contain a minimum amount of fat.
- Caffeine
This substance inhibits the processes of muscle recovery, and also prevents the preservation of glycogen in them. After training, it is unacceptable to drink coffee, tea, or cocoa. Do not eat chocolate and products with its flavor. The product containing caffeine can only be eaten 2 hours after exercise.
There are a number of foods you shouldn't eat at all:
- Pastries and other flour products made from refined flour.
- Pork and any fatty meat.
- Sausages and semi-finished products.
- Fried foods.
- Sweets made from refined sugar.
- Margarine, spreads and other transgenic fats.
- Carbonated drinks.
- Fast food.
Nutritionist recommendations
Nutritionists are convinced that a person involved in sports does not need to adhere to a rigid mono-diet. In nutrition, the balance of substances is important, regardless of what the purpose of coming to the gym is. Food quality and calorie calculations play a key role in diet planning on training days.
In addition to exercising, nutrition and proper rest are also important for building muscle. Nutritionists recommend eating every 4 hours. Drinking regimen also plays a big role.
It will not be superfluous to drink 3 cups of green tea daily. It tones up and removes toxins from the body.
Experts emphasize the importance of including fruits and vegetables in the menu. Fiber helps the body absorb nutrients from food. Thanks to her, the intestines work in the correct mode.
The toxins that are present in the body are also eliminated through fiber.To normalize the work of the digestive system, it is enough to eat 350-400 g of vegetables daily.
The knowledge of what to eat after training to lose weight or to grow muscles is reflected in the basic rules of sports nutrition and in the advice of nutritionists.
To work out in the gym or at home as quickly as possible bring the desired result, you need to follow the norms of a healthy diet. Loads together with a balanced diet will not only make the body beautiful, but also help get rid of wrong eating habits, temper your character and create a new lifestyle.
Useful video about nutrition before and after training for girls:
Video about what should be food before and after training !: