Proper nutrition when training for relief
Proper nutrition during training on the relief includes not only the rejection of harmful products, but also strict adherence to a sports diet. At this time, it is extremely important to monitor the amount of fluid consumed. At least 2.5 liters should be consumed per day.
Features of food when working on terrain
The main feature is a gradual decrease in calories consumed. Depending on the rate of fat burning, this percentage will range from 10% to 30%. During this period, it is necessary to keep a diary of weight loss and reduction of body fat. Proper compliance with this program gives a result of minus 1-3 kg per month.
Proper nutrition is a balanced menu, with enough fat and acid. 30% of the diet should be vegetable fats and oily fish. They help to increase muscle relief.
40% of the diet should be carbohydrates. Preference should be given to difficult, or as they are also called, slow. They are found in cereals, wholemeal flour, nuts, unsweetened fruits and vegetables.
Do not limit yourself to protein. It speeds up metabolism and supports muscle mass.
A kilogram of fat contains 9000 kcal. If you reduce daily consumption by 500, then a week you can lose weight by 350 g.
In order for the body to receive a sufficient amount of vitamins, vitamin complexes should be taken in addition. An insufficient amount of nutrients can lead to muscle breakdown.
Muscle will also require protein. In a larger amount, the body receives it from food, the rest can be supplemented with sports supplements. Protein protects muscles, but in no way affects the drying process.
In relief diets, refusal of food 2 hours before training and 1.5 hours after is also important. Only protein shakes and amino acids are allowed.
Allowed foods and healthy meals
The menu for training on relief should include dietary meat, seafood, low-fat milk products, cereals, vegetables, fruits and legumes.
Never skip a meal. Improper nutrition can cross out all efforts. Before starting classes, you should calculate the menu and training.
After training, you can have a meal with the following dishes:
- Tuna with cracker . To do this, a small amount of yellowfin tuna should be mixed with half a cup of detailed crackers. Peppers, mustard, vinegar and olive oil are added to this mixture for taste.
- Oatmeal . This is not an ordinary porridge, it contains a large amount of protein. To cook it you need a couple of tablespoons of whey protein, mix with half a glass of cereal and the same amount of fruits and almonds. Skim milk is added to the composition, after which it is sent to the refrigerator for a couple of hours.
- Useful pancakes . Required: 4 protein, half a glass of cheese, 0.5 cups of oatmeal, 0.5 teaspoon of vanillin, a pinch of baking powder. All ingredients are mixed and fried over low heat. Serve such protein pancakes with berries or banana.
Top 5 Healthy Carbohydrate Products
- Brown rice;
- 100% whole grain bread;
During a diet for relief, only slow carbohydrates should be consumed, fast ones go to fat.
Top 5 Protein Sources
- Chicken breast;
- Egg whites;
- Cottage cheese.
Top 5 Vegetables
Food for relief should include:
- Green salad;
Top 5 Fruits
In addition to fish, seaweed will help to add relief to the body. Plant proteins will give the body seeds, flax seeds. For women, chickpeas, peas, beans and lentils are suitable. In the female body, they do not cause fermentation. For girls, green apples, melon, watermelon, citrus and sour berries will be useful.
Fully or partially restricted products
Allowed meat, fish, eggs. Fish and meat should be cooked in their own juice, baked or stewed. Eggs are boiled or steamed omelette.
Doubtful products include soy sauce. It is low-calorie, but not always natural. When dieting, you can use only the one that went through the fermentation process. When drying, it is better to replace honey with nuts, as it contains a large number of calories and antibiotics.
Sugar, flour products, alcohol and tonic drinks are prohibited during drying. It is also worth abandoning mayonnaise and butter.
Useful supplements and sports nutrition
In order to get a truly sculpted body, in addition to the main nutrition, proteins, BCAAs, vitamins and minerals must be on the menu. Proteins are the building blocks of human muscle. With a lack of them in the body, the muscles begin to absorb themselves. BCAAs are amino acids that saturate and restore muscle mass. They help maintain volume even with high-intensity training. A lack of vitamins and minerals will slow down the whole process.
The body also needs sports supplements. To maintain the quality of workouts, you need to use a pre-workout and a pampilka (nitrogen donor). L-carnitine, fatty acids and fat burners will help control the percentage of fat. To keep the volumes required, CARMs and test boosters are required.
Muscle Relief Diets
So that the diet is not in vain, and a beautiful relief appears on the body, it is necessary to combine it with a correctly selected training program. To speed up the process, you can use special complexes of sports nutrition. Additionally, you can add fat burners.
All fat burners have a side effect, so use them with caution.
Keto diet (low carb diet)
This diet includes minimal carbohydrate intake and high fat intake. Once a week, a “carbohydrate loading” occurs. Such a diet is not recommended for beginners, since even the use of one forbidden bagel can bring down the whole process.
During this diet, days with a reduced carbohydrate content in the diet alternate with increased days. In the classic version, there are 2 days with reduced content and 1 with increased. So the body for the first couple of days depletes all glycogen reserves and switches to the expenditure of fat. The only thing in this mode is not to spend much time. Being in constant stress, the body can switch to the mode of conservation of fats, then muscle mass will begin to decrease. This cannot be allowed.
Menu for 2 days
The first day menu includes:
- 3 boiled eggs and less than a glass of oats with cinnamon.
- A couple of tablespoons of protein and the same amount of peanut butter.
- 200 g of brown rice, 170 g of dietary meat and a couple of tablespoons of butter from nuts.
- Not a full glass of yogurt and 50 g of almonds.
- 110 g of boiled chicken and a little pasta.
- A pair of spoons of whey protein and one ordinary.
On the second day you need to eat:
- Oatmeal half a glass, 3 eggs, half a glass of milk.
- A couple of spoons of whey protein, the same amount of peanut butter and less than half a glass of milk.
- 2 slices of bread, 170 g of turkey, salad and tomato.
- 2 slices of bread, 170 g of tuna.
- 170 g of dietary meat, 1 potato, a little salad and a cup of broccoli.
Example of a diet for relief number 1
With such a diet for breakfast, you need to eat 4 protein, a couple of eggs, less than a glass of lean porridge and the same amount of low-fat milk. For a bite to eat, a tablespoon of whey protein and peanut butter, banana. Lunch contains a couple of slices of bread, a tablespoon of fat and a slice of white tuna. Before lunch, you can have a snack with three hard-boiled eggs, 0.25 cups of oatmeal, 280 g of spinach and a couple of tablespoons of olive oil.
The lunch menu includes 280 g of green beans, less than a glass of brown rice and 250 g of tilapia. In the evening, you can eat a spoonful of casein protein.
Relief diet example 2
Breakfast diet number two is filled with protein. It contains 3 egg whites, 3 whole eggs and about a glass of strawberries. For a snack, you can take 28 g of nuts and a spoonful of whey protein. Lunch contains a couple of slices of bread, 150 g of turkey and a large spoonful of mustard. Before lunch, you can have 6 crackers, sardines in oil and a couple of spoons of whey protein.
For lunch, an incomplete glass of broccoli, 230 g of beef, a couple of glasses of green salad seasoned with vinegar will go. You can have a snack before bedtime with a spoonful of casein protein and peanut butter.
The most suitable diet will be the one that lasts the most time. Many girls find it difficult to deny their favorite dishes, so a standard diet will come to the rescue. With him, special attention should be paid to counting calories and sources of nutrients. In this case, the basis will be a calorie deficit and muscle preservation load.
Pros and cons
A relief body is achieved by following a diet. Therefore, a good result can be noted as a plus, and a rejection of your favorite dishes as a minus.
It is worth giving up training on simulators for diseases of the heart and kidneys, high blood pressure and pneumonia.
It is better to abandon the gym with severe scoliosis, the presence of a tumor, damage to the spine, mental disorders. If traumatic brain injuries were received or a heart attack, stroke were suffered, then it is allowed to practice after 3 years.
If regular dizziness is observed, then this can lead to injuries during training. It is advisable to abandon sports until the cause of this condition is identified.
Useful Tips for Vegetarians
There are two concepts: vegetarians and vegans. The former refuse meat and fish, and the latter do not eat foods associated with animal fat. Vegetarians can follow a regular diet, while replacing fish and meat with dairy products or legumes.
For vegans, everything will be more complicated, but real. They are advised to alternate a carbohydrate-free protein diet.
Everyone can get a beautiful body, the main thing is to have patience. Follow the basic recommendations and after a few months you will see an amazing result.