Proper nutrition when playing sports!

Breakfast

Since the time you ate last time, a whole night has passed, and the body lacks energy sources. So in the morning you need to eat something as soon as possible. It does not matter how much you rush to work or somewhere else, breakfast should be an important part of the daily schedule. Experiment that breakfast suits you best, but it is better that it includes a serious portion of carbohydrates and at least 30-40 g of protein.

For example:

- porridge buckwheat with chicken breast, banana, omega -3 - cod liver oil (4 capsules), tea or juice, nuts;

- oatmeal, cocktail (banana and 2 egg whites), orange, nuts, omega-3;

- macaroni, chicken, tea, banana, nuts, omega-3.

After training

At this point, the body's energy reserves are depleted and it is ready to split the muscle tissue to get energy from them. Protect your muscles by taking a sports nutrition protein with the addition of carbohydrates. This will help in accelerating recovery and will strengthen your muscles, liver, intestines and immunity.

For example:

- boiled rice, fish, apple, milk, honey (in small quantities), banana, 30 gr. Protein and 300 ml. Low-fat milk;

- macaroni, chicken breast, juice, banana, honey (in small quantities), nuts, 30 g. Protein and 300 ml. Low-fat milk.

Before bedtime

It is also an important time for eating, which can protect the muscles from destruction during sleep. For this time, protein-casein-a long-acting or complex 8-hour and 12-hour protein proteins perfectly suits. The substitution can be the amino acids BCAA and even the curds, which includes casein. But any carbohydrates here under strict prohibition.

For example:

- Take 5-8 g BCAA, and just before bedtime drink a portion of the complex protein (about 30-40 g). Instead of complex, 20 g of whey protein and 20 g of casein, or 30-40 g of one kind (casein or protein) that is available, can be mixed. Protein supplements can be replaced by 150-200 g of low-fat cottage cheese.

- a glass of water and 1 tsp. Honey.

Total meals - 5. There are 3 more meals. It will be great if each of them will include sources of carbohydrates from a low glycemic index (cereals, pasta, etc.), meat or fish, as well as fiber in the form of vegetables.

❗ Feeding for the day !!!

Fitness meals - breakfast 1: vegetable salad (seasoned with vegetable oil or lemon juice), oatmeal, green tea or juice, apple, omega-3 (fish oil)

Fitness food - breakfast 2: buckwheat, chicken breast (or braised fish), juice, fruit (apple, banana, orange, etc.)

Fitness food - breakfast 3: 150 g cottage cheese with 4% fat content with a teaspoon of honey

Fitness food - before the workout: one hour before the workout, eat a little grain bread, or any fruit (apple, banana, melon), or a sandwich with cheese, drink juice or a glass of green tea. Do not forget to bring water with a slice of lemon .

Fitness food - after training: 15 minutes after the session, drink a milkshake, smoothies, water with carbohydrates, eat a fruit (banana, apple) or drink freshly squeezed juice.

Fitness meals - dinner: chicken breasts, vegetable salad, low-fat cottage cheese

anwar

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