Proper nutrition at Train ovkah the gym plays a very important role. Since it depends on the power of your future progress. Yes, yes … that proper nutrition is 70% of success in the recruitment of muscle mass or losing weight.
What should be the proper nutrition during training at the gym?
What would the body have the ability to receive different, he needed substances, food must necessarily be correct and balanced! To do this, you need to follow some (most important) rule:
- split meals (eat 5 – 7 times a day in small portions)
- varied diet (eat need different foods that the body would be able to get the most nutrients)
- refuse food waste (ketchup, mayonnaise, sugar, etc.)
- eat only healthy fats (good fats Sources: flaxseed oil, olive oil, fatty fish, nuts)
- carbohydrates you need to eat until 18:00 (after 18:00 you can eat only proteins)
- every day you should drink 2 to 5 liters of clean water
These are the basic rules of which it is necessary to adhere to if you want to look good. Well, now let’s analyze in detail the diet of proper nutrition during training at the gym.
The first meal (breakfast):
Breakfast is considered the main meal because the body is hungry (when you are asleep), and now he is more than ever necessary nutrients. Breakfast should be composed of 70% carbohydrate and 30% from protein. Moreover, the carbohydrates should be both fast and slow. A protein – only faster.
- large plate of porridge with honey
- 1 large banana or orange
- 2 chicken eggs (yolk + protein)
- 2 – 3 chicken eggs (protein only)
As you can see, the amount of food – large (although for a professional athlete – this large volume of food will seem ridiculous). According to this, a breakfast and call – main meal. Go ahead!
The second meal (snack):
During breakfast, the body has received a large portion of carbohydrates to restore his lost energy, and now he needs proteins for other physiological needs. The second meal should consist of 70% protein and 30% from carbohydrates.
- a large piece of meat (beef, veal, turkey, etc.)
- baked potato (2 – 5 pcs.)
The third meal (lunch):
From this point, the body needs both proteins and carbohydrates in equal proportions. That is, the lunch should consist of 50% carbohydrate and 50% from protein. Also, we assume that after 2 – 3 hours after lunch, you go to the gym.
- a plate of porridge (buckwheat, rice, barley, etc.) or pasta (always with durum wheat)
- 1 – 2 chicken eggs (yolk + protein)
- 4 – 7 chicken eggs (without yolk)
The fourth meal “Protein – Carbohydrate window” (immediately after training):
In fact, there are two views at the expense of the correctness of this rule: positive and negative. The positive opinion is what is required to make proteins and carbohydrates after a workout, as cortisol levels too high (it can hurt your muscles) and body in great need of nutrients.
Other same opinion (negative) suggests that there is no need to close the anabolic window, as it instantly lowers GH and GI load. In all of this, if you will eat immediately, but within 40 minutes, your muscles remain completely unscathed (even in terms of muscle growth, it will be better, as the GR will be at its peak), and the stomach will work better.
Honestly I do not know which option to advise you. Rather, it must be chosen individually (trial and error). Personally, I have been a mixture of post-workout and did not take (experimented). I can tell you that in the first, that in the latter case, the growth of muscle mass has not changed (increased cortisol levels did not destroy the muscles, but also the state of the peak GH same did not give the big push in the set). The only thing that I felt, so that improvement of the stomach work (if not immediately after a workout to take a mixture).
If you decide to close the protein – carbohydrate window, etc. After a workout go in the locker room, snack, got dressed and quietly went home. Examples of products:
- 1 – 2 banana
- 2 – 4 chicken eggs (without yolk)
Or we could have done such a cocktail:
- 200ml milk (skim)
- 1 banana
- 2 chicken eggs (without yolk)
Fifth meal (dinner):
While you were walking home after a workout is probably already hungry. Fifth meal should include: complex carbohydrates (50%) and fast proteins (50%).
- a large piece of meat (chicken, beef, turkey, etc.)
- a plate of porridge (buckwheat, rice, barley, etc.)
The sixth meal (snack):
Most likely – this meal you will be after 18:00 – 19:00. This meal should be carbohydrates (allowed only vegetables). Since carbohydrates – this energy, in which the body needs in the first half of the day. In the second half, the body needs protein (muscle building).
- fish (herring, tuna, pollack, pike, etc.)
Seventh meal (before going to bed):
This meal should be carbohydrates, proteins only (unless you want to gain fat). Moreover, the proteins have to be – slow (those that are digested for 4 – 8 hours). During sleep, the body recovers and grows (and for better recovery – emu needed building materials – that is, proteins).
- cottage cheese (200g)
That’s all! Now that you know what should be the proper nutrition during training at the gym . Good luck in training!