Sports diet for weight loss and burning fat. Sports diet for a set of muscle mass

A sports diet is a special diet for people who are actively involved in sports.   Squirrels and carbohydrates must be included in the sports diet menu, since it is they that allow you to increase muscle mass and get rid of excess weight, if necessary. Fat must also be present in the athlete’s diet, but his percentage of the entire calorie content of the daily diet should not exceed 30 percent. A large amount of fats in the diet can affect the general state of health and slow down the metabolism and make training less effective.

During training, the total fluid loss is approximately 1-3 liters, so with a sports diet it is important to include a sufficient amount of fluid in the diet. On average, 2-3 liters of clean water you need to drink per day.

A sports diet is used to burn fat, a set of muscle mass and maintain health. There are many options for such a diet. When choosing each of them, you can focus on the floor, original weight, final result, etc. A special preference should be given to a diet for women or men. Often, men want to achieve a relief body, and women - to drop and consolidate weight. The sports diet on a sexual basis takes into account all the features of men and women, which allows you to maintain health and achieve the desired results.

Basic rules of sports diet

• The standard ratio of fat and carbohydrates should be as follows: proteins-30%, carbohydrates- 50%, fats- 20%.
• Eat in small portions 6-8 times a day.
• Drink only clean water.
• Breakfast no later than 2 hours after waking up.
• Do not eat at night.
• To provide the body with all the necessary vitamins and trace elements, include vitamins or dietary supplements in the diet.
• Include proteins of animal and plant origin in the diet. This will accelerate the metabolism.
• Eat only natural products. This will maintain health and achieve the desired result faster.
• Chew the food thoroughly so that the body absorbs it better.
• Try not to drink while eating. You need to drink water 20-30 minutes before eating and 1 hour after eating.
• Observe the diet. This will allow the body to get used to the diet faster.

Pros and cons of a sports diet

The pluses of a sports diet

• Thanks to its thoughtful diet, the sports diet allows you to maintain health and strengthen immunity.
• The diet allows you to be full throughout the day and not to feel hunger.
• A diverse menu will allow you to include different products in the diet and will not bother you.
• Sports diet allows you to lose weight in a short time

Cons of a sports diet

• Diet requires considerable financial costs.
• Suitable only for those who play sports.

Sports diet for weight loss

Sports diet. Menu for a week

This diet is universal and most effective for those who want to reduce the fat layer and make the body more embossed.

The first day

• Breakfast: 150-200 gr. Hercules, 1 protein of boiled eggs, 1 cup of orange juice.
• Second breakfast: fruit salad, low -fat cottage cheese.
• Lunch: 150 gr. stewed white fish, 100-150 gr. Salad from vegetables, 100 gr. rice.
• Snack: yogurt, apple.
• Dinner: 100 gr. Salad from green vegetables, 200 gr. boiled chicken or turkey.

The second day

• Breakfast: 100-150 gr. Hercules porridge, 1 orange or grapefruit, 100 gr. low -fat milk.
• Second breakfast: 100 gr. cottage cheese (can be seasoned with low -fat kefir), 1 apple.
• Lunch: 100 gr. chicken breast, 100 gr. brown rice.
• Snack: freshly squeezed juice, banana.
• Dinner: 100 gr. Boiled beef, a salad of green vegetables.

The third day

• Breakfast: 2 boiled eggs or an omelet, 1 cup of kefir or lean milk.
• Second breakfast: 50-70 gr. Cottage cheese, freshly squeezed juice.
• Lunch: 100 gr. boiled chicken or turkey, vegetable salad.
• Snack: yogurt, 1 apple.
• Dinner: 100 gr. Baked broccoli or cauliflower, vegetable salad, 100 g. stewed white fish or shrimp.

Day fourth

• Breakfast: 100 gr. Oat porridge, omelet, 1 cup of natural juice.
• Second breakfast: vegetable salad, 1 cup of kefir or lean milk.
• Lunch: 100 gr. boiled chicken breast, vegetable salad.
• Snack: 100 gr. Cottage cheese, 1 apple.
• Dinner: 100 gr. boiled chicken or turkey, vegetable salad, a piece of black bread.

The fifth day

• Breakfast: omelet, 100 gr. fruit salad, a glass of freshly squeezed juice.
• Second breakfast: 100 gr. Kefira, 1 apple.
• Lunch: vegetable salad, 150 gr. stewed white fish.
• Snack: yogurt, 1 orange or apple.
• Dinner: vegetable salad, 150 gr. boiled turkey.

The sixth day

• Breakfast: 2 boiled eggs, 200 gr. milk, 100 gr. buckwheat porridge.
• Second breakfast: 1 cup of kefir, 1 banana.
• Lunch: 100 gr. rice, vegetable salad, 150 gr. baked fish.
• Snack: yogurt, 1 baked potatoes.
• Dinner: vegetable salad, boiled squid or 100 g. shrimp.

The seventh day

• Breakfast: 100 gr. Oat porridge, 1 orange, 2 boiled eggs, 1 cup of freshly squeezed juice.
• Second breakfast: 100 gr. rice.
• Lunch: 100 gr. boiled turkey or chicken breast, green vegetable salad.
• Snack: yogurt, 1 apple.
• Dinner: 100 gr. boiled beef, vegetable salad.

Sports diet for men

A sports diet for men is designed to burn fat and increase muscle mass. The total calorie content of the diet for men should be reduced, and the number of loads should be increased. Preference should be given to protein products, stewed vegetables and natural juices.

Approximate menu for the day

• Breakfast: 150-200 gr. Oat porridge, 2 boiled eggs, a glass of freshly squeezed juice.
• Second breakfast: low -fat yogurt, 1 banana.
• Lunch: 100 gr. beef, 100 gr. rice, vegetable salad.
• Snack: yogurt, 1 baked potatoes.
• Dinner: 200 gr. stewed white fish, 1 bread, a salad of green vegetables.
• At night, you can drink a glass of low -fat milk or kefir.

Sports diet for women

A sports diet for women is designed to burn fat and increase body relief. In the diet, meat or fish, fruits and vegetables must be present. A larger amount of carbohydrates should be consumed in the morning, and in the evening it is advisable to opt for vegetables and protein products. The total calorie content of the diet should be approximately 1300-1500 kcal. Thanks to this diet in 1-2 weeks, you can drop 5-7 kg.

Approximate menu

• Breakfast: omelet from proteins, 100 gr. oat porridge, 1 apple or orange, a glass of freshly squeezed juice
• Second breakfast: fruit salad, 1 cup of kefir.
• Lunch: vegetable soup, 100 gr. boiled turkey or beef, vegetable salad.
• Snack: 100 gr. Cottage cheese, 1 apple.
• Dinner: stewed broccoli or cauliflower, stewed fish, 1 cup of vegetable juice.

Sports diet for recruiting muscle mass

This sports diet is designed to increase muscle mass and increase body relief. Most of the diet should occupy carbohydrate products. The ratio of fat and carbohydrates should be as follows: proteins-20-30%, carbohydrates-50-60%, fats are 10-20%. Do not forget about the liquid. During the day you need to drink 2 liters of clean water.

Menu for the day:

• Breakfast: 100-150 gr. Oatmeal, 1 banana, 2 boiled eggs.
• Second breakfast: 200-300 gr. natural yogurt, 1 apple, 50 gr. nuts.
• Lunch: 100 gr. brown rice, vegetable salad, 200 gr. Indians or chicken breast.
• Snack: 200 gr. Cottage cheese, 1 piece of rye bread.
• Dinner: 100 gr. rice, 200 gr. chicken breast or beef, 100 gr. broccoli.

Sports protein diet

Protein is a vital element that should be present in the diet of each person. Squirrels are even more necessary athletes, as it allows you to increase muscle mass and lose weight, while not at all harm to their body. The sports protein diet is designed for drying the body, strengthening muscles and reducing the fat layer. It allows you to quickly pump muscles and make the body more embossed.

The protein diet is perfect for those who want to lose weight, increase muscles and strengthen them for the smallest time. Squirrels of animal and plant origin should be included in the diet of such a diet. The required number of products can be calculated based on your original weight. 1 kg. Body weight should account for at least 1.5 kg. squirrel. In the menu you need to turn on cottage cheese, yogurt with low fat, eggs, beans, chicken breast, turkey, low -fat fish, tomato, salad, cabbage and vegetables. All food needs to be divided into 6-7 servings and is with a break of 2-3 hours. Water must be included in the diet. It is recommended to drink 1-2 liters of liquid per day.

The effectiveness of sports protein diet directly depends on the intensity of training and compliance with all recommendations. On average, in a week of such a diet you can lose 3-5 kg.

Sports food - component of a sports diet

Sports nutrition is food products intended for sports people. In Russia, such nutrition is attributed to biologically active food additives. It increases the endurance of the body, improves metabolism and allows you to achieve the necessary results. It includes proteins, vitamins, minerals and other beneficial substances. Sports nutrition can be of different types: isonies, vitamins, amino acids, proteins, etc.

Sports nutrition of energy diets

This nutrition helps to achieve the necessary results for the minimum deadlines. It includes proteins, fiber, 23 vitamin and a complex of enzymes, which positively affect the general condition of the body and increase the effectiveness of training. To prepare it, you need to mix 1 diet with a glass of milk.

Syntha-6 BSN sports food

This nutrition is a complex protein, which includes 6 types of protein. It can be consumed before and after training. Sports food BSN protein Syntha-6 helps to increase muscle mass or lose weight. For preparation, you need to use a special measured spoon. Women need to add 1 measuring spoon of power to a glass of water and mix everything. Men are recommended to add 2 measures. It is recommended to use 1-4 portions of sports nutrition per day.

Sports food HYDRO WHEY

This nutrition includes peptides, protein, fermen and valin. Hydro Whey sports nutrition allows you to make up for the lack of protein in the body, so that the efficiency of training will increase several times. The daily norm should be calculated on the basis of the initial weight. You can cook such sports nutrition in just one minute. To do this, it is enough to add one measuring spoon of power to a glass of warm water with a volume of 360 ml.

Sports diet results

The effectiveness of a sports diet depends on the intensity of loads and the original weight. It allows you to reset about 5 kg. In the first 2 weeks of training and diet. In the future, the weight goes much slower. It is worth noting that when returning to sweet, salty and fried, weight may return, so if you want to maintain your shape, it is better to abandon harmful food and adhere to the diet of a diet throughout your life.

A sports diet is an excellent addition to enhanced physical training. It allows you to reduce the fat layer, make the muscles stronger and more noticeable. To preserve the result, you need to lead a healthy lifestyle, constantly train and include different useful products in the menu.