Fitness / / August 12, 2017
Golden Rules fitness diet
breakdown?Depression?Apathy?- Blame your fitness diet
What is it - I'll never know.Whenever the end of the day I feel like a squeezed lemon, and effort is only something to fail at home on the couch.First I went to the doctors.I passed a bunch of tests, and all to no purpose.It turned out that in all respects I am healthy, and its status as a kind of pretend.I went to the doctors next.I came to acupuncture and brain imaging.And all to no avail.And my problem in the end - all decided nutritionist from my own fitness - club.It turns out that I only properly fed!Not observed 3 golden rules of fitness diet.
1 rule fitness -diety: dinner give to the enemy
who does not happen: in the morning there would not be desirable;day such a blockage at work.That walk to the dining room by no means impossible;after work - a gym.And this is a recipe for overeating when we finally find ourselves home, stop yourself at the table is not possible.Yes, we have such a tradition - the bulk of daily calories we get in the evening.Just due to the fact that their daily rate we consume not gradually, as it were, one large portion, we become to 40 years across a wider.In science, a little diet upsets hormonal secretion.And finally the fourth ten reconfigures it to the side of hormones that promote fat storage.I still have far to forty, but from such a regime, I had already suffered.I list the symptoms that are likely familiar to you.
Here is the first: mood swings.It turns out, the mood is directly dependent on the muscle tone.A tone - the level of blood sugar.Immediately after the meal, he takes off, and then slowly decreases and becomes a minimum 3-4 hours.Accordingly, the mood is deteriorating.Suddenly everything starts to irritate.If you do not eat, it will be worse.Nakata also sleepy.And you can not sleep on the job.We'll have to fight with them.This new unnerving discomfort.Second, the club come completely broken.You look at the trainers dull eye and think, well, for me that this torture ?!Third: the brutal attacks of the craving for sweets.Themselves think, if a long time is, then do not pull on the useful buckwheat, and low-fat sweet cake.Drools knees podgibayutsya ... Natolkaeshsya sweet, and then feel sorry for yourself - how could I?
In fact, there should be common, but little by little.Such a diet reduces the secretion of hormones, fat stock up for the future, to the very minimum.In addition, the blood sugar level is not jumping, the mood is steady and quiet.And what does often?Every 2.5 - 3 h.If does not work, then at least a third of calories (ideally - half) Eat BEFORE sit down to dinner.More specifically, in the first eight hours after awakening.
2 rule fitness diet: feed your muscles protein
After talking with the experts, I realized my mistake: protein I eat, but not in the quantity and at the wrong time.It turned out that the norm for fitnesistki - about 1.5 grams of protein per kilogram of body weight.If this rule is not followed, the muscles no longer will.To grow, they need feeding.But that's not all.Protein can eat kilograms, but he will not go in your favor, if the muscles do not get the "building material" in time.Determine the "X hour" just.So, if you are in the morning, eat at least half the daily norm of protein in the evening.If you exercise during the day, at least half of the protein to be obtained in the morning.If you go to the gym in the evening, then you need to get protein and at lunch time, and immediately after exercise.
If you do not follow this rule, a terrible happens: your body starts to eat itself.Yes, it's true!The minimum protein that you get from food, go to the emergency repair tired muscles.But protein is still needed blood, hormonal system, your hair, nails, skin!I need in that no matter what!And then the body begins to break down protein internal tissues.The first to go under the knife muscles.As a thing, which is useful for life is the last in the series.The muscles decrease, shrink, lose force.However, protein is still not enough.The hair becomes brittle, dull, nails - crumble, the skin loses elasticity, pales.Sharply reduced secretion of hormones - in fact to "make" them there is nothing.Drop in libido, headache, pressure jumps ...
Some say started to practice fitness and feel bad.Right!Squirrel-then you are missing!Someone will object to me: "The protein - it is meat, fish, chicken.To prepare this, you have to hang around all day in the kitchen! "And you buy a protein powder.Dilute with water or skim milk, whole daily rate of protein and take a cocktail on the job.And drink strictly by the hour.No hassle!And you can buy protein tile in the manner of chocolates.Throw in 3-4 handbag stuff, and you are provided protein for the day!
3 rule fitness diet: do not let yourself wither
Unbelievable but true: even the smallest loss of body water (at least 2% of body weight!) Disastrous effect on our health.And you know why?Our body is just like a nuclear reactor works on the water!No water, no chemical reaction, no energy.Here is a formula of life!
little drink?Then the growth of sports results can not expect.However, just to help this trouble.Wherever you go, even to work, at least in the movie, though the boutiques, take a bottle of water.I do not like to drink water empty?Then give it a taste, add the lime juice or lemon juice, if using tea bags of herbal tea.Make sure you drink enough water, you can.Stand on the scales before and after training, and then compare both indicators.If the "post-workout" weight will be very different from your usual (more than 500g), then with drinking trouble.It seems that the daily rate of 3 - 3.5 liters you do not perform.(By the way, to make up for the loss, it is necessary to drink water again exactly twice as much).
But that's not all.During exercise you lose not only fluid but also carbohydrates.Therefore, take it a rule not to quench their thirst with water and carbohydrate sports drink - that if you exercise intensely and for longer hours.(Carbohydrate, and mineral are not!).If you drink this glotnete thirty minutes after the start of the course, it will replenish reserves of glucose and helps you with honor to hold out until the end of the workout.And on the way home from the club eat some fruit: an additional portion of carbohydrates will be very useful.(The best option - the big apple!)