An athletic, toned body is the result of working on yourself in the gym combined with proper nutrition. In this case, diet plays an important role, both when working on muscle growth and weight loss. Of course, you can buy ready-made gainers and protein bars, but the question is price and quality. Often, ordinary people are faced with cheap, low-quality dietary supplements or counterfeits of famous brands.
Sports nutrition at home will allow you to fill the deficit of proteins, fats and microelements necessary for building a new figure without spending significant money on supplements of dubious taste and quality.
An athletic, toned body is the result of working on yourself in the gym combined with proper nutrition.
What is sports nutrition
There is a specially designed nutrition for athletes, in which all substances and their dosages are clearly calculated. By taking such mixtures and preparations, the issue of obtaining useful elements by the body is greatly simplified, but this is not the most important thing.
Of course, it is important to eat properly in combination with taking biologically active substances. Sports nutrition nourishes the body, can make it more resilient and provides the energy that a person needs throughout the day, but it is not able to completely replace regular foods. For proper functioning of organs and good metabolism, you need to combine sports supplements with a healthy diet menu.
Proper sports nutrition is a comprehensive approach that includes the use of nutritional supplements and a menu based on the body’s needs.
But it happens that people do not want to trust their health to strangers and therefore do not buy ready-made sports nutrition in mixtures. But you still want success in the sports field, there is a desire to have a beautiful and fit body, which means you need to find a compromise. Fortunately, it is, so there is no need to get upset ahead of time.
Is it possible to do without sports nutrition?
This is not about proper and healthy nutrition; you can’t do without it. But as for special supplements, yes, you can continue to play sports without them, provided that the necessary substances and components are obtained from products.
But I will immediately note that by eating ordinary, albeit healthy, foods, it is difficult to replenish the necessary reserves of essential substances. You will still have to approach this issue more seriously and devote more time to it. Now we actually come to the main topic of the article, preparing sports nutrition yourself.
DIY sports nutrition
If you think that it is difficult to prepare food yourself to supply the athlete’s body with vitamins, then you are mistaken. As you read on, you will realize that it is not only easy, but also incredibly delicious. There is nothing supernatural about cooking “sports” dishes.
Knowing the list of healthy products, varying their combinations over time, you yourself will be able to come up with your own delicious recipes.
To create your own diet at home, you need to adhere to several rules and be quite demanding of yourself. You need to outline a nutritional system for yourself and follow it daily, otherwise the result will be unnoticeable.
If you decide to start preparing sports and nutritious meals yourself, and they will definitely include cocktails (for example, protein shakes), then buy a blender, without it it will be a little difficult.
Sports news of Ukraine
If we talk about Ukrainian football, the website publishes the most extensive information about all divisions and championships of the country:
- Premier League.
- Games of the Ukrainian national football team.
- Women's team games.
- First and second leagues.
- Ukrainian Cup.
We would not have become the best football portal if we covered only professional football in Ukraine. On the site you can find futsal competitions, as well as amateur competitions in the most popular sport - football. Moreover, the most current and detailed information is offered about Ukrainian football players and functionaries working in other European leagues.
Nutritional cocktails, preparation methods
Before describing the recipes, I note that there are a number of tips for drinking homemade drinks:
- In order for the nutrients included in the cocktails to be absorbed, you need to drink them when heated to body temperature, that is, 36-37 degrees.
- Do not drink more than 300g of the product at a time, otherwise the body simply will not be able to process everything.
- No need to overdo it. Making cocktails is about following the dosage; more does not mean better. By adding as many protein products as possible, the benefits will not increase, but a tasty drink will turn into an incomprehensible something.
Ingredients for nutritional drinks
- Cocktail base (water, milk, kefir, juice, yogurt)
- Proteins (milk powder, eggs, low-fat cottage cheese)
- Carbohydrates (honey, jam, jam)
- Add fats (olive oil) as desired
- Vitamins (berries, fruits, dried fruits)
These are the basic ingredients that will be the backbone of all recipes. This list alone is enough to create recipes to suit your taste, but it is important to take into account the dosage and proportions, so I will give a few examples.
Recipe No. 1
This cocktail is enough for a couple of receptions, so I recommend it to thrifty citizens. Take 350 ml of milk, 100 g of cottage cheese, mix them together (low-fat cottage cheese, I remind you). Add 4 egg whites (boiled), one banana, 1 teaspoon of olive oil and 1 tablespoon of honey (you can use two spoons, depending on your taste)
The finished protein mixture will contain about 50g. Don't consume everything at once.
Recipe No. 2
Mix 200g of cottage cheese, 50g of honey, 60g of egg powder with a blender and add one spoon of sour cream.
Recipe No. 3
Pre-freeze 250ml orange juice. In a blender, mix the frozen juice with a banana, with 5-6 ice cubes and add half a teaspoon of low-fat yogurt and 1% milk. This cocktail is rich in carbohydrates, there are about 35g of them in the finished mixture, and only up to 10g of protein.
Recipe No. 4
A very tasty cocktail that will appeal to everyone who has a sweet tooth. Mix 200g of orange juice with 50g of cottage cheese, add banana, 25g of chocolate and 1 teaspoon of jam. The cocktail turns out to be very pleasant to the taste and at the same time quite nutritious.
Recipe No. 5
Grate the chocolate, taking 3 teaspoons from it, mix them with 200g of cottage cheese, add 150g of sour cream and 1 teaspoon of honey to the mixture.
As you can see, there is nothing complicated or unusual in making cocktails. The main thing is not to drink them in large portions and maintain the balance of the substances that make up the product. It is best to drink cocktails 30 minutes before exercise and half an hour after exercise.
The essence of the method
To increase physical endurance and achieve high results without harm to health, it is important to create the right balance of proteins, fats and carbohydrates entering the body. Sport goes well with a protein diet, which is often recommended for athletes
Its essence lies in a person’s consumption of a sufficient amount of protein, which represents the main energy supply when building muscle mass.
Sport goes well with a protein diet, which is often recommended for athletes. Its essence lies in a person’s consumption of a sufficient amount of protein, which represents the main energy supply when building muscle mass.
Protein is a catalyst for biochemical processes in the body, a building material for cells, the basis of tissues and organs, skeletal muscles and receptors. It contains important amino acids that are not fully synthesized in the human body.
To gain the desired weight, it is recommended to consume up to 5 g of protein per 1 kg of weight.
Vegetable protein is absorbed only by 70%, and therefore it is useful for vegetarians to consume more nuts, legumes, vegetables and seeds as a natural source of protein.
Secrets of a sports protein diet:
- consume proteins of animal and plant origin;
- use natural products, seasonal vegetables and fruits in the diet;
- Eat prepared dishes immediately and avoid long-term storage;
- chew food thoroughly;
- drink liquid 20 minutes before meals and 30 minutes after finishing the meal;
- coordinate your eating regimen with your workouts.
Be sure to take vitamin complexes to increase the performance of systems and organs during increased stress on the body. Dietary food should not cause weakness and a strong feeling of hunger.
Recipes for sports people
And at the very end of the article I will write a couple of recipes for nutritious dishes filled with useful substances and vitamins. They will be quite easy to make, but when you eat them, you will understand that proper sports nutrition can be very tasty.
Brown Rice Salad
Take 50g brown rice and fry it in a pan without adding oil. Then add water to the pan so that it lightly covers the cereal. And cook until done, periodically adding water (as it is absorbed). When ready, add 2 teaspoons of lemon juice to the porridge and set aside for a while. Cut and fry 50g of onion and the same amount of carrots in a dry frying pan, then add them to the rice, also chop fresh cucumber (150g) and canned tuna (150g), sprinkle with black pepper to taste.
This salad is rich in protein and healthy fats, and brown rice is a source of complex carbohydrates and fiber.
Pie “Oatmeal Joy”
Knead the dough by mixing 2 tablespoons of whole grain flour, half a glass of oatmeal (preferably ground) and the same amount of oat bran and add ½ teaspoon of soda and water (watch the consistency, the dough should be elastic). Divide it into two parts and set aside.
Grind prunes (40g) soaked in water in a blender along with an apple, this will be the filling of the pie. Now roll out one part of the dough or stretch it with your fingers on a baking container, cover it with the filling, and cover it with the other half of the dough on top. Bake for 20 minutes in a preheated oven.
This recipe proves that desserts can be not only tasty, but also healthy.
Fat burning (drying)
Day 1-2-3 (Mon, Tue, Wed)
Low carb phase
Goal: increase the rate of fat burning, minimize the use of proteins as energy sources.
Fat burning occurs due to:
- Nutrition – reduce the amount of carbohydrates in the diet. They should make up 20% of the daily caloric intake - 50-75g
- Sports – cardio, interval training, volumetric and intense circuit training in the gym
Nutrition:
- Carbohydrates (slow) – 50-100g
- Protein – 0.5-0.7g per 1 kg of “lean” muscle mass
- Fat: all remaining calories
For example:
- daily calorie content – 1200 kcal
- carbohydrates 50-75g + proteins 150-200g = 800-1000kcal
- fats = 200-400kcal
It is important not to forget to consume Omega-3 fats (fish, flaxseed oil) - 6g per day. For maximum fat loss:
For maximum fat loss:
The number of calories per day should be equal to 50% of the basic daily calorie content, but not less than 1200 kcal (for girls who get less, you need to add cardio to burn up the calories that are missing up to 1200).
To maintain muscle mass:
The number of calories per day is 75-90% of the basic daily caloric intake.
Vitamins and supplements
- Caffeine
- Multivitamins
- Fish fat
- Vitamin E
- Zinc
- Calcium (600 mg in the morning + 1200 mg in the evening)
- Glutamine (2g before bed)
It is best to eat 4 times a day. The menu may include low-fat sources of protein - chicken breast, egg whites, fish. Side dish – boiled brown rice, buckwheat, lentils, etc. If you eat cottage cheese, do not forget to count the carbohydrates it contains. Eat non-starchy vegetables - cabbage, tomatoes, cucumbers, etc. As a reward for these first three protein and fast days, you will be rewarded with carbohydrate loading.
