To find a beautiful body for girls, it is important not only to regularly perform exercises in the gym, but also to plan the right diet for gaining muscle mass. Knowing what is before and after training for weight loss, or for the growth of muscle tissue, will help you reach your desired goal much faster.
- The basics of sports nutrition for girls
- Diet for weight loss
- Muscle gain nutrition
- Post-Workout Nutrition
- Morning meal after workout
- What to eat in the afternoon after training
- What to eat in the evening after training
- Allowed Products
- Product Selection Rules
- Sample menu
- Prohibited Products
- Nutritionist Recommendations
The basics of sports nutrition for girls
Compliance with diet guarantees half the success in implementing a specific task. At the very beginning, you need to decide on the purpose of the classes and the associated loads. For some girls it will be weight loss, for others – a set of muscle mass.
This decision is fundamental, since based on it a diet will be planned and calorie-rich meals will be calculated.
The nutrition rules for sports include the following points:
- Organize meals 5-6 times a day.
- Food should be consumed in small portions. So it will be better absorbed, and the stomach will not stretch.
- It is necessary to consume the amount of pure water necessary for the body: 4 – 6 pint per day. Situations should not be allowed when liquid does not enter the body for a long period of time.
- 2-3 hours before going to the gym, you need to include products consisting of slow carbohydrates in the menu. This will ensure blood flow to the muscles, and not to the stomach, as the food has time to digest.
- You can eat fully after 1-2 hours after exercise in the gym.
- Eat fats should not exceed 10% of the daily diet.
- The amount of protein should be calculated as follows: 1.5-2.5 g of protein per 2 pounds of weight.
- The following proportion is correct for calculating the diet of carbohydrates: 3.5 g per 2 pounds of body weight. If a diet is planned to build muscle, then, if necessary, the proportion of carbohydrates in the diet increases.
Diet for weight loss
When training to lose weight, you need to remember that food provides the normal functioning of the body. A sharp decrease in calories leads to a slowdown in metabolism. Soon, the body will adapt to new conditions, and fat reserves will cease to go away.
The daily menu of a girl involved in sports for weight loss should be calorie-free 1200-1500 kcal. It is important to understand what it is more useful to use after a workout for weight loss.
The following rules will help in planning the diet:
- The calorie content of a basic meal should be 350 kcal.
- After exercise, you need to try not to eat anything, but only drink water.
Compliance with this point is very important, since at the end of the workout, the body starts the fat burning mechanism. This process lasts during the first hours after the end of the load: the body takes energy from its own reserves.
- After 1 hour, you need to eat an amount of food, equal in calorie content to half the calories spent. If 500 kcal was burned during a workout, then the menu should be 250 kcal.
- The menu of each day should include a sufficient amount of protein food: cottage cheese, egg whites, chicken, and legumes.
Muscle gain nutrition
For a set of muscle mass, a planned diet is also the main assistant. The body must consume excess calories (more than it expends). A few basic rules to keep in mind:
- A set of muscle mass is produced by increasing the daily calorie intake. You do not need to do this abruptly: just add 150 kcal to your diet. Calorie intake increases due to carbohydrates.
- Proteins, carbohydrates and fats on the menu should be consumed in a percentage of 40:40:20.
- ? the daily allowance of food must be eaten until 16:00 hours.
- The composition of the products should include a lot of protein, since it is a building material for muscles.
- It is necessary to consume a plentiful amount of water: up to 0,9 gallon per day. There is a lot of protein in food for processing, and water will help the kidneys not overload.
- The diet should be saturated with vitamins, minerals and fiber. These substances accelerate metabolism.
- Eat steamed food or in the oven. Fried foods should be avoided, as they contain hard-to-digest fats.
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To quickly achieve the result, you need to adhere to the rules of good nutrition after training. It is important that eating habits do not cross out all the work done on the body.
In fitness, there is the concept of a “carbohydrate window”. This is a post-workout time: the first 15-30 minutes. During this period, you need to organize the right meal. In composition, it should be 60% from proteins and 40% from carbohydrates.
If the goal of the classes is weight loss, then at this time it is undesirable to eat food at all.
The started fat burning process will help you lose weight for the next 2 hours. An exception is the situation when a person after a workout feels unwell (feeling unwell, dizzy, nauseous).
To improve, you need to eat. And in the process of losing weight, only those calories that were burned during the workout will play a role.
If a girl is engaged for muscle growth, then after 10-20 minutes. after exercise you need to eat. During this period, due to the consumed nutrients, glycogen carbohydrate accumulates in the muscles. It is spent in the period of physical labor and provides the body with energy.
Fitness trainers believe that you need to eat often during the day after exercising in the gym. It is during this period of time that glycogen continues to accumulate in muscle tissue.
The list of what you need to eat after a workout for weight loss (for muscle growth) is determined by the form of training and time of day. If you follow the rules, you can eat good food and not weaken the body with rigid diets.
Morning meal after workout
The most effective for weight loss are considered training immediately after sleep. But if you feel unwell due to hunger,
then half an hour before the load you need to provide the body with fast energy. For such purposes, sweet fruits (bananas, grapes), coffee or tea are suitable.
Breakfast is the time to eat slow carbohydrates.
They are found in vegetables, cereals, unsweetened fruits. Glucose is also considered an essential component of breakfast.
It is found in sweet fruit and some vegetable juices. In this meal you need to include egg protein – a source of proteins, or other protein foods (cheese, cottage cheese).
If the training takes place in the early morning, then you can have breakfast 1 hour after it. No need to fast for 2-3 hours before eating. The night was a long interval without food, and the body at that time consumed all the energy obtained from carbohydrates.
Muscles are energy-intensive, a tremendous amount of resources are spent on their maintenance even during the rest period.
What to eat in the afternoon after training
Carbohydrates should be a significant part of lunch, especially if the training takes place in the afternoon. The menu should include slow carbohydrates: rice, pasta, buckwheat. They provide the body with energy for a long time. It is best to eat 1.5 hours before class.
In a situation where before a daily workout it was not possible to organize a decent lunch, you can not remain without food. You need to eat foods that include fast carbohydrates (tea and bread, dried fruits, banana). They will serve as a source of energy for the training period.
What to eat in the evening after training
Squirrels should prevail in the composition of the dinner. The amino acids that make up proteins are elements for building muscle tissue. In the menu, you can include boiled or steamed chicken. As an option, fish or an omelet made from egg whites is suitable.
If the training is carried out in the late evening, then a large cup of kefir will be the ideal meal after it. The composition of this dairy product includes protein, which will help muscles recover after exertion.
It is important to learn what is advisable to eat before and after training. For weight loss, as well as for muscle growth, the diet should consist of foods enriched with all trace elements, minerals and vitamins.
When planning meals, you need to consider that food should not be fat-free. Proteins and carbohydrates are powerful resources for building tissues, but fats contain essential fatty acids – unique components to create a beautiful body.
Protein foods are important nutritional components on rest days after exercise. You need to consume food with a full set of amino acids. The meat should be lean, chicken, beef, turkey. Fish in the diet can be of any fat content. It is important to include seafood on the menu.
Protein is also found in eggs. Of dairy products, you should often use cottage cheese, cheese, kefir. It is important to include vegetable protein found in nuts and legumes in the menu.
Carbohydrates serve as a source of energy to provide body functions and for training. It is important to consume both fast and slow carbohydrates.
The first type of these nutrients must be obtained from fruits, dried fruits, vegetables. Preference should be given to fruits that contain little starch and sugar: apples, grapefruit, apricots. Crispbread, crackers and energy bars are also able to quickly satisfy hunger and give a surge of strength.
Slow carbohydrates are an indispensable part of the daily diet.
In the morning you can have breakfast with oatmeal or pasta. Cereals (rice, buckwheat) and vegetables can become an integral part of lunch or dinner.
It is very important to include fats in the diet, because thanks to them, the body maintains an optimal level of testosterone. This hormone is involved in the processes responsible for muscle growth, and also makes the bones strong. It plays an important role in the regulation of blood composition.
To consume healthy fats, you need to eat nuts, fatty fish. Vegetable oils should be added to the dishes. Animal fats cannot be excluded from nutrition. Breakfast should preferably include butter.
Product Selection Rules
The choice of products that make up the diet of the day depends on the time of day and the nature of the load. High-calorie foods are required after training.
In the morning, it is best to consume slow carbohydrates (oatmeal, pasta). They are able to charge the body with energy for a long period of time. Juices, sources of vitamins and glucose, it is advisable to drink in the morning.
Fast carbohydrates are consumed when there is a need for an immediate surge of strength.
It can be time in 30 minutes. before training. Also, fast carbohydrates will serve as an excellent snack during the day.
Vegetable or fruit salad will be a good solution. An alternative is muesli and bread, as well as drinks.
Eat protein food to eat after exercise and for dinner. If the work in the gym is power loads, then the food consumed after them should be 6/10 of proteins. If we are talking about aerobics, then carbohydrates should prevail in the menu.
Cottage cheese and kefir are foods that should be included in a meal at the end of the day.
You need to plan your food daily. When compiling a diet, the calorie limit and the ratio of proteins, fats and carbohydrates in food are taken into account.
The given menu option serves as a good example of how to distribute products throughout the day:
7:45 – breakfast
- oatmeal in
- butter 15 g;
- tea without sugar.
10:30 – snack
- coffee 200 g;
- 1 banana
14:00 – lunch
- vegetable soup with rice 200g;
- stewed fish 100 g;
- buckwheat porridge 40 g;
- fruit drink 200 g
16:30 – snack
- cocoa 200 g;
- bread 30 g
19:00 – dinner
- chicken fillet 110 g;
- zucchini stew with carrots 100 g;
- herbal tea 200 g
21:00 – snack
- cottage cheese 5% 100 g.
This menu is especially suitable for girls working out in the gym in the afternoon. There are a lot of proteins on the afternoon menu. For the body and muscles, they serve as a source of recovery after exertion.
For girls whose training takes place in the morning, the following menu is suitable:
7:30 – 1st meal
- orange juice – 200 g;
- bread rolls – 30 g.
9:45 – breakfast
- protein omelet from 2 eggs;
- milk – 200 g.
13:00 – lunch
- brown rice – 40g;
- boiled meat – 100 g;
- vegetable salad – 100 g;
- olive oil – 0,08 fluid ounce;
- compote – 200 g.
16:00 – snack
- Cocoa – 200 g;
- Muesli – 30 g.
19:00 – dinner
- boiled chicken fillet – 150 g;
- steamed vegetables – 80 g.
21:00 – snack
- kefir 2.5% fat – 180 g.
The diet can be made independently, but if necessary, it is possible to seek professional help from a trainer or a nutritionist.
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To build muscle tissue, as well as for weight loss, it is important to know that you can not eat after a workout.
The following substances should be avoided in food:
Fat consumed in large quantities prevents the nutrients from proteins and carbohydrates from entering the bloodstream normally. The composition of food consumed after exercise in the gym should include a minimum amount of fat.
This substance inhibits the processes of muscle recovery, and also prevents the conservation of glycogen in them. After training, it is unacceptable to drink coffee, tea, or cocoa. You can’t eat chocolate and products with its aftertaste. A product containing caffeine can only be eaten 2 hours after exercise.
There are a number of foods that are not worth eating at all:
- Muffin and other flour products made from refined flour.
- Pork and any fatty meat.
- Sausages and semi-finished products.
- Fried foods.
- Sweets made from refined sugar.
- Margarine, spreads and other transgenic fats.
- Carbonated drinks.
- Fast food.
Nutritionists are convinced that people involved in sports do not need to adhere to a rigid mono-diet. In nutrition, a balance of substances is important, regardless of what the purpose of coming to the gym is. Product quality and calorie calculation play a key role in diet planning on training days.
For building muscles, in addition to training, nutrition and proper rest are also important. Nutritionists recommend eating every 4 hours. Drinking regimen also plays a big role.
It will not be superfluous to drink 3 cups of green tea daily. It tones and removes toxins from the body.
Experts emphasize the importance of including fruits and vegetables on the menu. Fiber helps the body absorb nutrients from food. Thanks to her, the intestines work in the correct mode.
Toxins that are present in the body are also excreted with fiber. To normalize the digestive system, it is enough to eat 350-400 g of vegetables daily.
The knowledge that you need to eat after a workout for weight loss, or for muscle growth, is reflected in the basic rules of sports nutrition and in the advice of nutritionists.
In order for training in the gym or at home to bring the desired result as quickly as possible, you need to follow healthy eating standards. Exercise together with a balanced diet will not only make the body beautiful, but also help get rid of bad eating habits, temper character and form a new lifestyle.
Useful video about nutrition before and after training for girls:
Video about what food should be before and after a workout !: