Sports diet for slimming and fat burning. Menu Sports Dieting for Muscle Mass Dial

Sports diet is a special diet for people who are actively engaged in sports. In the menu of the sports diet, proteins and carbohydrates must be included, since they allow you to grow muscle mass and get rid of excess weight, if necessary. Fat should also be present in an athlete diet, but its percentage ratio from the entire caloric content of the day diet should not exceed 30 percent. A large amount of fats in the diet may affect the overall health and decelerate metabolism and make training less efficient.

During a workout, the total fluid loss is about 13 liters, so the sports diet is important to include in the diet of plenty of fluids. On an average day you need to drink 2-3 liters of clean water.

Sportswear diet used for burning fat, muscle mass set and maintain health. There are many variants of such a diet. When each of them can be guided to the floor, the original weight of the final result, and others. Special preference is to give the diet for women or men. Often, men want to achieve relief of the body, and women - to lose weight and secure. Sport diet by gender into account all the features of men and women, that allows you to maintain health and achieve the desired results.

The basic rules of a sports diet

• Standard ratio of protein fat and carbohydrates shall be as follows: proteins 30%, carbohydrate - 50%, 20% zhiry-.
• Eat small meals 6-8 times a day.
• Drink only pure water.
• Eat breakfast not later than 2 hours after waking.
• Do not eat at night.
• To provide the body with all the essential vitamins and minerals, include in the diet of vitamins or dietary supplements.
• Include in the diet of proteins of animal or vegetable origin. This will speed up your metabolism.
• Eat only organic foods. This will keep the health and faster to achieve the desired result.
• Chew your food thoroughly, so that the body better than she learned.
• Try not to drink during meal time. Drinking water should be 20-30 minutes prior to a meal and after 1 hour after meal.
• Follow the diet. This will allow the body to quickly get used to the diet.

Pros and cons of a sports diet

Pros sport diet

• Due to its thought-out diet, sports diet can maintain health and strengthen the immune system.
• Diet can be fed throughout the day and did not feel hunger.
• The diverse menu will allow to include in the diet of different foods and not get tired of you.
• Sport diet allows you to lose weight in a short time

Cons sports diet

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

Sports diet for weight loss

Sports diet. Menu for the week

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

The first day

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

Second day

• Breakfast: 100-150 gr. Hercules porridge, 1 orange or grapefruit, 100 gr. low-fat milk.
• Second breakfast: 100 gr. Cottage cheese (you can fill with low-fat kefir), 1 apple.
• Lunch: 100 gr. chicken breast, 100 gr. Brown rice.
• Soon: Fresh Juice, Banana.
• Dinner: 100 gr. Boiled beef, green vegetables salad.

Third day

• Breakfast: 2 boiled eggs or omelet, 1 cup of kefir or low-fat milk.
• Second breakfast: 50-70 gr. Cottage cheese, fresh juice.
• Lunch: 100 gr. Boiled chicken or turkey, vegetables salad.
• Afternoon school: yogurt, 1 apple.
• Dinner: 100 gr. Baked broccoli or cauliflower, vegetable salad, 100 gr. Stew white fish or shrimp.

Day four

• Breakfast: 100 gr. Oatmeal, Omelet, 1 cup of natural juice.
• Second breakfast: vegetable salad, 1 cup of kefir or low-fat milk.
• Lunch: 100 gr. Boiled chicken breast, vegetable salad.
• Afternoon school: 100 gr. Cottage cheese, 1 apple.
• Dinner: 100 gr. Boiled chicken or turkey, vegetable salad, a piece of black bread.

Fifth day

• Breakfast: omelet, 100 gr. Fruit salad, a glass of fresh juice.
• Second breakfast: 100 gr. Kefir, 1 apple.
• Lunch: vegetable salad, 150 gr. Stew white fish.
• Afternoon school: yogurt, 1 orange or apple.
• Dinner: vegetable salad, 150 gr. Boiled turkey.

Day of the Six

• 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.
• Afternoon school: yogurt, 1 baked potatoes.
• Dinner: vegetable salad, boiled squid or 100 grams. Shrimp.

Seventh day

• Breakfast: 100 gr. Oatmeal, 1 orange, 2 boiled eggs, 1 cup of fresh juice.
• Second breakfast: 100 gr. rice.
• Lunch: 100 gr. Boiled turkey or chicken breast, salad of green vegetables.
• Afternoon school: yogurt, 1 apple.
• Dinner: 100 gr. Boiled beef, vegetables salad.

Sports diet for men

A sports diet for men is designed for burning fat and an increase in muscle mass. The overall calorie of the diet diet for men should be reduced, and the number of loads must be increased. Preference should be given to protein products, stew vegetables and natural juice.

Approximate menu for day

• Breakfast: 150-200 gr. Oatmeal, 2 boiled eggs, a glass of fresh juice.
• Second breakfast: low-fat yogurt, 1 banana.
• Lunch: 100 gr. Beef, 100 gr. Rice, salad of vegetables.
• Afternoon school: yogurt, 1 baked potatoes.
• Dinner: 200 gr. Stew white fish, 1 loaf, salad of green vegetables.
• At night you can drink a glass of low-fat milk or kefir.

Sports diet for women

Sports diet for women is designed for burning fat and increasing body relief. In the diet must be attended by meat or fish, fruits and vegetables. More carbohydrates need to be used in the morning, and in the evening it is desirable to stop your choice on vegetables and protein products. The total caloric content of the diet should be approximately 1300-1500 kcal. Thanks to such a diet for 1-2 weeks, it is possible to reset 5-7 kg.

Sample menu

• Breakfast: Omelet from proteins, 100 gr. oatmeal, 1 apple or orange, fresh juice
• Second breakfast: fruit salad, 1 cup of kefir.
• Lunch: vegetable soup, 100 gr. Boiled turkey or beef, vegetable salad.
• Afternoon school: 100 gr. Cottage cheese, 1 apple.
• Dinner: Broken broccoli or cauliflower, stewed fish, 1 cup of vegetable juice.

Sports diet for muscle set

This sports diet is designed to increase muscle mass and increasing body relief. Most of the diet should occupy carbohydrate products. The ratio of fats and carbohydrate proteins should be as follows: proteins-20-30%, carbohydrates - 50-60%, fats - 10-20%. Do not forget about liquid. During the day you need to drink 2 liters of pure 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. Turkey or chicken breast.
• Afternoon school: 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 must be present in the diet of every person. The athletes of the same protein are even more necessary, as it allows you to grow muscle mass and lose weight, while not at all hurt by your body. Sports protein diet is designed for drying the body, strengthening muscles and reduce fat stratum. It allows you to quickly pump muscles and make the body more relief.

The protein diet is perfect for those who want to lose weight, grow muscle and strengthen them in the minimum time. In the diet of such a diet should be included proteins of animal and vegetable origin. The required amount of products can be calculated, based on its initial weight. Per 1 kg. Mass body should have no less than 1.5 kg. squirrel. In the menu you need to include cottage cheese, low fat yogurt, eggs, beans, chicken breast, turkey, low-fat fish, tomato, salad, cabbage and vegetables. All food must be divided by 6-7 servings and is with a break of 2-3 hours. In the diet must be included water. It is recommended to drink 1-2 liters of fluid per day.

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

Sports nutrition - a component of a sports diet

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

Sports Energy Diet

This nutrition helps to achieve the desired results for the minimum time. It includes proteins, fiber, 23 vitamin and a complex of enzymes that positively affect the overall condition of the body and increase the efficiency of the workout. For its cooking you need to mix 1 package of food with a glass of milk.

Sports Nutrition BSN Protein Syntha-6

This power is a complex protein, which includes 6 species of protein. It can be used before and after training. BSN sports nutrition Syntha-6 protein helps increase muscle mass or lose weight. For cooking you need to use a special dimensional spoon. Women need to add 1 dimensional food spoon in a glass of water and mix everything. Men are recommended to add 2 dimensional spoons. On the day it is recommended to consume 1-4 portions of sports nutrition.

Sports nutrition Hydro Whey

The composition of this nutrition includes peptides, protein, fermented and valine. Hydro Whey sports nutrition allows you to fill the lack of protein in the body, thanks to which the efficiency of the workout will increase several times. The daily rate should be calculated on the basis of the source weight. You can cook such a sports nutrition literally in one minute. To do this, it is enough to add one dimensional power spoon in a glass of 360 ml warm water.

Sports diet results

The efficiency of the sports diet depends on the intensity of loads and the initial weight. It allows you to reset approximately 5 kg. For the first 2 weeks of training and diet. In the future, the weight goes much slower. It is worth noting that when returning to a sweet, salt and fried weight can come back, so if you want to save your form, it is better to abandon the harmful food and stick to the diet throughout life.

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