Diet for gaining muscle mass. Sports diet for men for every day What is possible, but in limited quantities

Do men who play sports need a diet in its classical sense? Athletes need a special diet. The male body spends more calories on basal metabolism than the female body, and for strength training, the body will need additional sources of energy. Therefore, a sports diet for men is not aimed at losing weight through exhaustion, but provides for good nutrition so that the male body has the necessary resources for playing sports and building muscle tissue.

What is a sports diet

In order to achieve results in losing weight, it is not enough for a person to play sports. It is known that with improper nutrition, even the most effective workouts will not show the desired results. Why is this happening? To lose weight, build muscle mass, the body must have a powerful metabolism. Training will not be able to work properly for results if the body is loaded with harmful products or does not receive the necessary amount of nutrients. Therefore, a sports diet for men for weight loss is necessary to achieve results.

Rules

Adipose tissue does not turn into muscle, and in the process of intense training, muscle has the ability to burn, like fat. This process is possible if you do not exercise and eat right. Therefore, the main proper nutrition for active men is eating protein, which will help strengthen muscles. If you decide to take care of your health, intend to gain muscle mass and lose weight, then you need to adhere to the basic rules.

1. Drink plenty of water - drink clean water 6-8 glasses a day.
2. Eat a daily dose of protein with food - at least 1.5 g, and preferably 2-2.5 g per 1 kg of body weight.
3. For breakfast - slow carbohydrates.
4. Rational diet - make a schedule for 5 meals, but not in large portions.
5. Do not forget about the importance of fiber and eat vegetables and fruits (sweet - in the morning).
6. Keep track of the calorie content - it should not be critically low. Calculate the number of kcal consumed, taking into account physical activity.

Pros and cons

The main advantage of a sports diet is that, due to its diversity, it helps to saturate the body with the elements that are necessary for physical activity and the good functioning of all organs and systems. Observing the regimen, a man feels a feeling of hunger, as a result, he will not succumb to the temptation to eat something harmful.

Such a diet for weight loss for men is easy, but there are disadvantages to this regimen:

• sports nutrition must be accompanied by physical activity, if you eat protein heavily and do not exercise, health problems may appear;
• due to the large amount of protein consumed, the body needs support in restoring the acid-base balance; for this you need to drink water with lemon in the morning or drink specially designed sports cocktails;
• a sports diet may have contraindications for people with problems with the gastrointestinal tract, so a doctor's consultation is necessary.

The above disadvantages are not significant compared to the disadvantages of other diets, which are aimed at a sharp decrease in the caloric content of the diet. The body does not perceive such restrictions in the best way: while subcutaneous fat is burned, visceral fat accumulates around the internal organs. Therefore, it is more important to monitor the balance of BJU in the diet and whether the calories that you consume are enough not only for physical activity, but also for basic metabolism.

Sports diets for men

The basis of all sports diets is the same, and only the daily calorie content and the percentage of BJU differ. This difference is directly dependent on how many calories the body can burn during training, as well as on how much a man is going to build muscle mass. In order to properly “build up” muscles, they focus on protein and fatty acids.

For weight loss

If the reason why you switched to sports nutrition is weight loss, then in addition to controlling your diet and calories, it is useful to eat fat-burning foods. In the range of sports products, you can now easily find specialized cocktails that you need to drink immediately before training in order to increase the energy consumption of the body. Fat burning can be achieved without special cocktails by eating:

• apples;
• lemon;
• grapefruit;
• cinnamon;
• green tea;
• mustard;
• pepper;
• ginger.

The food you eat daily should contain healthy fats. Athletes who are fond of bodybuilding, in addition to protein shakes, use omega 3 vitamin complexes rich in fatty acids. In its natural form, omega 3 and omega 6 enter the body along with nuts, oily fish, and vegetable oils. Insufficient consumption of healthy fats hinders weight loss.

When playing sports

If your goal is to gain muscle mass, then simply pumping muscles will not be enough to achieve the goal. Protein sources are needed to build muscle. Even the most effective exercises may not give you the desired results that you dreamed about if the amount of protein and fat entering your body only covers the costs of the basic metabolism. A man needs a diet for weight loss only in the initial stages to burn fat. The increase in physical activity involves a change in diet:

• with a light load - 2-2.3 g;
• average level of load (for example, running and strength training) - 2.3-2.5 g;
• enhanced strength training - 2.5-3 g.

Sports menu for the week for men

To have an idea of ​​how to compose your daily menu, you can take the following menu as a basis, but taking into account your daily needs for BJU.

Monday

• Breakfast - vegetable juice, 2 soft-boiled eggs, cottage cheese.
• Lunch - 200 g boiled rice, boiled chicken breast, vegetable salad with olive oil.
• Snack - 200 ml of milk, porridge 7 cereals.
• Dinner - 200 g turkey fillet, boiled potatoes, coleslaw with olive oil.

• Breakfast - porridge 7 cereals, juice.
• Lunch - 150 g of beef, sautéed vegetables 100 g, wheat porridge.
• Snack - kefir, 100 g of cottage cheese.

• Breakfast - an omelette of 2 eggs in milk, tea (preferably without sugar).
• Lunch - soup on vegetable broth, veal 150 g, boiled potatoes.
• Snack - 250 ml of fermented baked milk, banana or other fruit.
• Dinner - stewed vegetables 200 g, cottage cheese, juice.

• Breakfast - 200 ml of vegetable juice, cottage cheese with berries, honey and nuts.
• Lunch - fatty fish 150 g, 200 g of boiled rice, any vegetables with olive oil.
• Snack - kefir with honey and cinnamon, banana or any fruit, almonds 50 g.
• Dinner - lentils with vegetables 200 g, 2 boiled eggs.

• Breakfast - porridge of 7 cereals, cottage cheese with berries, a glass of juice.
• Lunch - vegetable broth soup, a slice of bread, wheat porridge with steamed chicken.
• Snack - a glass of milk, a banana, a handful of walnuts.
• Dinner - any lean meat 150 g, fresh vegetables - salad with olive oil.

• Lunch - 150 g of beef, sautéed vegetables 100 g, buckwheat porridge.
• Snack - fat-free kefir with honey and cinnamon, banana.
• Dinner - 200 g turkey fillet, boiled potatoes, steamed vegetables.

Sunday

• Breakfast - a glass of vegetable juice, 2 soft-boiled eggs, cottage cheese.
• Lunch - chicken breast baked with vegetables, 200 g of rice.
• Snack - a glass of fermented baked milk, 100 g of cottage cheese with nuts.
• Dinner - baked fish, steamed vegetables 200 g.

Video: diet for sports

When you need to lose weight without losing muscle and overall health, a sports diet comes to the rescue. It is recommended for healthy weight loss for men and women, and at the same time it is a good nutrition system for gaining muscle mass while “drying” the fat layer. This article will tell you in detail about the benefits and intricacies of a sports diet.

Friends, hello everyone! Svetlana Morozova is with you. Fortunately, among a lot of pointless and harmful diets on the Internet, you can find a suitable one for those who regularly exercise and monitor their health. Well, or is going to embark on this path. And just such a diet we will analyze today. You will learn how to eat during exercise to lose weight and dry subcutaneous fat. Go!

Sports diet: what is the point

A sports diet is not a diet in fact, but a complete one, for people who regularly play sports. It has nothing to do with those popular among phytonyash, after which health deteriorates, and you stop "carrying your legs." Intense physical activity requires that the athlete get enough energy and all with food.

What is the diet for sports training based on:

1. Acceleration . This is the primary goal for both losing weight and gaining muscle mass. To do this, we eat often and in small portions, do not starve and do not overeat. And we train not “for wear and tear”, but in accordance with our strengths, health, and level of physical development. Loads need to be increased gradually, and do not forget about a full warm-up.
2. Proper diet. If you want to lose weight, do not eat 2 hours before and after exercise. If your goal is to build muscle, have a heavy protein snack within half an hour of your workout. For girls and for men, there is a slight difference here - it is better for girls not to lean on 4-5 hours before training so that the muscle corset looks toned, but feminine.
3. Necessary . In exercising people, its consumption increases. First, a lot of fluid comes out with sweat. Secondly, the kidneys intensively filter protein breakdown products from the blood - more water is needed to remove them and reduce the load on the kidneys. You also need to drink correctly: drink a glass of water half an hour before meals and do not drink an hour after. Before training, a glass is also drunk for half an hour, and during training - a couple of sips every 10-15 minutes, no more.
4. Carbohydrates are the main source of energy for athletes. An important point - carbohydrates should be, and simple ones are just better to be reduced to a minimum or excluded. Especially if a sports diet is planned for burning fat, both in men and women. Doctors recommend consuming up to 10 g of carbohydrates per kg of weight daily during physical exertion.
5. Proteins are the building blocks for recovering and growing muscles. However, the protein must come from natural sources, and different - both plant and animal. For vegetarians, this is often a problem. You have to carefully consider the menu so that there is no shortage of those indispensable ones that come from meat. The norm of protein intake for athletes is from 1 to 2 g per kg of body weight, depending on the intensity of training.
6. You can't skimp on your diet. With food must come "- unsaturated, mainly vegetable. To fill the need for animal fats, low-fat dairy products and dietary meat are sufficient.
7. Diet variety. Athletes need increased intake and, therefore, you need to eat varied. Often the entire sports menu is limited to chicken, buckwheat, eggs, cottage cheese, with an emphasis on low-fat protein - this should not be. Additionally, you may need to take vitamin-mineral complexes, especially during the hypovitaminosis season - the end of winter-spring.

Such a nutrition system works with intense physical exertion 3-4 times a week. And not only for adults, but also for children and teenagers. For example, for a boy or girl of 12 years old, employed in the sports section, nutrition also needs to be more saturated than for peers.

Athlete's diet

What foods to eat while exercising:

• Lean meats: chicken, turkey, beef;
• Low-fat fish, seafood, seaweed;
• Eggs;
• Milk and dairy products with a low percentage of fat content: kefir, cottage cheese, cheese, yogurt, fermented baked milk;
• Legumes: beans, peas, lentils;
• Cereals: buckwheat, millet, oatmeal, rice (preferably brown);
• Bran, cereals, germinated seeds;
• Whole grain and bran bread;
• Pasta and spaghetti from durum wheat;
• All kinds of vegetables and fruits, berries, herbs;
• Nuts, seeds;
• Vegetable oils;
• Green and herbal tea, compotes without sugar.

What is possible, but in limited quantities:

• Juices are simple carbohydrates without fiber, so we do not lean;
• Coffee - impairs blood flow and digestion;
• Chocolate - occasionally as a pre-workout fuel, if you are not going to lose weight;
• Butter - once a week with bread or porridge;
• Honey, dried fruits - as a substitute for sugar and sweets, if you are very drawn to something like that. And only in the morning.

What to exclude:

• Fast food, soda, chips;
• White bread, rich pastries;
• Sweets, confectionery;
• Sausages, frankfurters, semi-finished products;
• Sweet and fatty dairy products: purchased curd mass, curds and yoghurts with additives, ice cream;
• Pickles, smoked meats, jams, canned food.

There must be proper food processing. We don’t fry anything, everything is just boiled, stewed, baked, steamed. Vegetables and fruits should mostly be eaten raw - heat treatment kills vitamins. And it is advisable not to cook porridge, but to steam it with boiling water.

sample menu

Meals during the day should be properly distributed and composed: breakfast - no later than an hour after waking up, dinner - no later than 2-3 hours before going to bed. Carbohydrates and fats - mainly in the morning and afternoon, and in the evening the basis of food is protein.

How it might look:

• Breakfast: boiled oatmeal with honey and dried fruits / nuts / chopped fruit, whole grain bread sandwich with cheese and baked meat;
• Snack: 2 boiled eggs, orange;
• Lunch: borscht in low-fat beef broth, beef broth with rice, cabbage and carrot salad;
• Snack: 100 g cottage cheese with berries, banana;
• Dinner: stewed vegetables, boiled fish, tomato;
• Before going to bed: a glass of kefir.

Men's and women's sports menus differ in calories. For men, training should be more intense, and the calorie content of food should be higher. Girls can be slightly reduced: for example, choose a snack or a protein dish, or fruit / vegetable, fruit salad - in general, one thing, light.

How bodybuilders lose weight

For athletes-bodybuilders before the competition, in order to “dry” the body and make it super-relief, you need a special scheme like the famous “mad drying”. The menu for the week is compiled differently here, the emphasis is on protein, and carbohydrates and fats are limited.

For example, here is one day on the dryer:

• Breakfast: omelet of 3 proteins and milk, 5 tablespoons of unsalted oatmeal in the water;
• Snack: 100 g cottage cheese;
• Lunch: boiled chicken breast, buckwheat without salt;
• Snack: drinking yogurt without additives, boiled beef;
• Dinner: baked fish steak, egg, cucumber;
• Afternoon snack: kefir.

And be sure to drink plenty of water between meals.

Many athletes from Olympus or Bikini Fitness start eating according to a similar scheme a month before the desired date. You can lose about 10 kg without much loss of muscle mass.

Is it useful?

A sports diet is only suitable for people who are hard at work. In general, sports and proper nutrition with a slight calorie deficit are an ideal tandem for healthy weight loss.

However, it is important to monitor the condition of the cardiovascular, digestive system, kidneys, and joints. Not everyone is allowed intensive training, a large amount of protein and water. If you notice jumps in blood pressure, swelling, aching bones and joints, toothache - consult a doctor. You may need to change your training program to a more gentle one, and nutrition to a less stressful one.

That's all for today.

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Good luck to everyone, and bye!

To solve certain problems to achieve sports results and improve your body, along with the training process, the leading place is given to properly organized nutrition. Most athletes are most often faced with the need to lose weight, gain muscle mass or gain muscle mass / burn fat (improve muscle relief). Accordingly, to solve these problems, there are special diets.

Sports diet for men: weight loss and fat burning

The basic principles of nutrition for weight loss are:

• Weight loss is achieved by creating a negative energy balance (fewer calories ingested than you expend) using a low-calorie diet.
• Increasing the intensity of metabolism due to fractional / frequent meals.

First of all, calculate using special formulas, of which there are quite a lot on the Internet, your daily calorie intake, taking into account the level of physical activity. For an effective weight loss process, it is necessary to subtract 20% from the obtained value for the standard weight loss regimen and 40% for fast weight loss. But at the same time, the daily calorie intake should not be lower than the indicator calculated by the formula: weight (kg) ÷ 0.450 x 8. A safe (standard) rate of weight loss is considered to be a loss of body weight within 200 g-1 kg / week, and the daily calorie diet for weight loss for men should not be below 1800 kcal, and for women - 1200 kcal.

With a greater reduction in the caloric content of the diet, not only carbohydrates and fat, but also muscle proteins can be included in the process, which is highly undesirable. With a negative energy balance, the rate of fat reduction depends on the balance of the diet and the level of physical activity. It is important to understand that a too low calorie/rapid rate of weight loss suppresses metabolism and promotes more muscle protein breakdown than gradual weight loss on a balanced diet.

Knowing your calorie intake, you can create a daily food menu using the table of total caloric content of foods and the data on the energy value of food on the package.

The rational nutrition of athletes during weight loss provides for a physiologically sufficient / exceeding the norm content of the protein component in the diet. It all depends on the level of physical activity and the range of protein content can vary between 1.5-3 g / 1 kg of body weight for men and 1.2-2.4 g / 1 kg of body weight for girls (due to differences in metabolism / fat content). On average, when playing sports - 1.8 g / kg of body weight.

The ideal fat content in the diet is calculated from its share in the total caloric content of the diet at the level of 20%-25%. Having calculated the total calorie content of the protein / fat component in the diet (from the calorie content of one gram of protein 4.1 kcal and one gram of fat - 9 kcal), we find the required amount of carbohydrates in the diet (subtracting the calorie content of proteins / fats from the total calorie content of the diet and dividing the resulting amount on the indicator of the energy value of carbohydrates - 4).

In addition to the quantitative ratio, the nature of the food included in the diet is no less important. macronutrients . So the protein component should be represented mainly by complete proteins of animal origin, the sources of which are lean red meat, sea / river fish, poultry, rabbit, cottage cheese, seafood, egg white, sour-milk drinks. Protein should be at every meal (at least 4 times a day). Vegetable proteins in the form of soy, legumes, nuts should not exceed 20% of the total protein component.

The basis of the fat component should be fats of vegetable origin, rich in unsaturated fatty acids, which are recommended to use unrefined vegetable oils, nuts, seeds. From animal fats - fish oil contained in fatty fish (tuna, salmon, mackerel, herring), milk fats. The share of saturated fats in the total amount of fat in the diet should be no more than 30%, and trans fats should be completely excluded from your diet.

Particular importance is attached to the carbohydrate component of nutrition. The consumption of simple carbohydrates is limited to a minimum, which is achieved by excluding sugar, jam, sweets, cakes, flour products, jams, dried fruits from the diet. The basis of the carbohydrate component is products containing slow carbohydrates (whole grain cereals, potatoes, rice, pasta, wholemeal bread, legumes, vegetables). The value of carbohydrates of this type also lies in the content of a large amount of fiber, which is essential for the normal functioning of the intestines.

Fractional diet - at least 4 main meals with obligatory additional snacks (yogurt, cottage cheese, kefir, unsweetened fruits, non-starchy vegetables). Meat dishes are recommended to be consumed with vegetable salads, the fiber content of which increases satiety, slows down the absorption of fats / carbohydrates, which is useful for losing weight, and also prevents the peak increase in blood glucose, which is extremely important during weight loss / maintaining it at the required level.

Complex carbohydrates are recommended to be consumed in the morning, which provides the body with energy. Dinner should not contain carbohydrates, but should include only boiled protein dishes and salads without oil dressing. It is allowed to use lemon juice, balsamic vinegar or add garden greens for dressing.

A sports diet for fat burning (if you want to enhance / accelerate the fat burning effect) provides for the use of pharmaceutical support (fat burner preparations), which increase the mobilization / burning of fatty acids. For burning fat (accelerating metabolism due to the active involvement of fats in metabolic processes), preparations containing caffeine , synephrine , forskolin , chitosan , evodiamine .

Since a sports diet is combined with training, when building a diet, it is important to take into account the predominant type of physical activity (aerobic / anaerobic) and the intensity / duration of the training process, since the proportion of fat and carbohydrate use is determined by these indicators.

With an average intensity of aerobic exercise, fats are the main source of energy, and with a high-intensity anaerobic exercise, energy is formed mainly due to the carbohydrate component. This does not mean that only one of the food macronutrients is used for various types of load, energy is processed from fats and carbohydrates, but in different proportions.

For example, during sports walking, the energy consumption for which was approximately 100 kcal, the main source of energy (90%) will be fats, while during sprinting (high intensity) you will burn 200 calories for the same distance, but 60% of the energy will be for fats, 40% for carbohydrates.

This means that, despite the fact that in the proportional ratio of fats, as an energy source, less was used, to fulfill this load of energy, it was still required more and the body received the “missing” part of it when burning carbohydrates. It is also important to take into account that at moderate loads, after the body adapts to them, fats, as a source of energy, will occupy an increasing share.

Sports diet for gaining muscle mass

A set of muscle mass is possible only with properly organized nutrition. No training methods with insufficient intake of calories and the protein component of the result do not give. A diet that promotes muscle gain is characterized by a high calorie/protein content, high quality food, meal times/frequency, and dietary diversity.

As a minimum, for muscle growth, the calorie content of the diet should be increased by 20% (500 kcal) of the average diet, however, this amount can vary significantly depending on body type / exercise level. Therefore, it is preferable to individually calculate the caloric content of the diet, allowing you to create a positive energy balance. This is the starting point for correcting the diet.

However, it is important to keep in mind that one reference point for caloric content is not enough, not all calories are of equal value for increasing muscle mass. For example, one gram of fat, when burned, generates 9 g of calories, which is 2 times more than one gram of protein or carbohydrates, but the value of this nutrient for growth is extremely low. Therefore, the proportion of essential nutrients in the diet is extremely important. In general, the optimal proportion of dietary nutrients in the diet for muscle growth is: 20-30% protein, 10-20% fat and 50-60% carbohydrates.

Now about food nutrients. As you know, the main "building" material of muscles is protein. Let's say right away that when calculating the protein component, only animal proteins with a better amino acid profile are taken into account. The need for protein should be at least 2 g / kg of weight, and in some cases (large weight) - 3 g / kg.

Contained in meat, chicken eggs, fish, cottage cheese, milk. Sports nutrition provides for the inclusion in the diet of special supplements containing protein. Many additives have been developed containing one or another type of protein . There are whey protein with fast digestibility (concentrate, isolate, hydrolyzate), slow digesting protein (soy protein, casein ) and a complex protein that provided both the peak concentration of amino acids within 1 hour after ingestion and long-term protein nutrition of the muscles. It is important to understand that sports nutrition products cannot completely replace proteins in the diet, they are intended to supplement the diet.

You will calculate the required amount of protein per day and prepare in advance. For example, if your weight is 85 kg, you need 170 g / day. Using the table (special calculator) of the content of BJU in food, select the required amount of protein food (500 g chicken breast / 100 g protein, 5 eggs (30 g / protein), 200 g cottage cheese (30 g protein), milk 400 g (30 g of protein.) You can choose products according to your preferences.

The main task is to collect a given amount of animal protein and distribute it over meals. However, it is not recommended to abuse the amount of protein in the diet in excess of the calculated norm, since this creates an increased load on the liver, increases the excitability of the central nervous system / endocrine glands, and also the processes of decay in the intestines. In addition, an excess amount protein will not be absorbed by the body and will not affect the growth of muscle mass.

Fat. The fat content in the diet should not be below 10% (optimally 15%), as this can cause negative changes in metabolism (decrease in production), which is involved in the process of building muscles. Preference is given to vegetable fats (linseed, soybean, corn, olive, sunflower, rapeseed oils, seeds, nuts). From animal fats, it is useful to include fatty fish, fish oil, milk fats in the diet.

Carbohydrates. The main source of energy. The diet should contain mainly complex carbohydrates (cereals, pasta, vegetables - cucumbers, cabbage, eggplant, tomatoes, carrots). In addition to carbohydrates, vegetables contain all the necessary micronutrients (, minerals), as well as fiber, which improves food digestion. Fast carbohydrates (sugar, fruit juice, honey, jam, chocolate, jams, sweets, cakes, pastries) should not exceed 30% of the total carbohydrate content.

Fast carbohydrates are absorbed from the digestive tract into the bloodstream and sharply increase the level of sugar. This type of carbohydrate is recommended to be taken immediately after training, when the body can actively utilize glucose. At other times of the day, preference should be given to slow carbohydrates.

Carbohydrates “work” well together with protein, creating favorable “hormonal conditions” for increasing body weight. It is recommended to calculate the amount of carbohydrates per day from a value of 4 g / kg of weight, however, unlike protein, their entire volume must be divided between the first five to six meals, removing them from one / two last meals.

During the period of regular training, exclude harmful foods from the diet - sausages and smoked meats, white bread, solid animal fats, flour products, convenience foods, fast food and canned food. Do not abuse food additives in your diet. Try to get the basic calorie content of the diet from natural products.

Diet

It is almost impossible to gain muscle mass with the standard 3-4 meals a day. It is recommended to stick to 6-7 meals a day as smaller amounts of food are digested easier/faster and you will get amino acids /vitamins / minerals more than when eating large amounts of food several times a day. In addition, menu planning should take into account that more frequent meals tend to increase levels testosterone and insulin that promote muscle growth while reducing the level of the hormone - an inhibitor of muscle growth, which is produced during training.

Water consumption mode

The volume of free fluid during this period should be at least 3 l / day. The lack of free fluid leads to dehydration of the body, slowing down the growth of muscles, and a decrease in muscle strength.

Special supplements, the so-called sports nutrition, can speed up the process of “building” muscles / make up for the lack of specific nutrients, the main of which are:

• Whey protein is a source of easily/quickly digestible protein.
• BCAA preparation (it contains three essential amino acids ( / /). Designed to reduce the negative impact of the catabolism process that prevents muscle growth.
• KLA (conjugated linoleic acid ). Blocks the process of fat accumulation.
• Creatine - promotes an increase in the level of energy during training, strength indicators, an accelerated set of lean muscle mass.
• Omega 3 . Accelerates metabolism, prevents muscle breakdown.
• - it is necessary to maintain the joints / ligaments during intense loads on them.
• Vitamin / mineral complexes.

Many athletes, after gaining muscle mass, to obtain the necessary body relief, switch to the “drying” mode of the body, for which another diet is used - varieties of keto diets. Their fundamental feature is the transfer of the body from the traditional mechanism for obtaining energy mainly from carbohydrates (glycolysis) to ketogenesis in which adipose tissue serves as the main source of energy.

This is achieved by restructuring the ratio in the diet of food macronutrients in the proportion of 20% proteins, 70-75% fats and 5-10% carbohydrates. At the same time, in order to accelerate the transition to ketogenesis the amount of carbohydrates in the diet is reduced with a strict option to 10-20 g / day and 30-40 g with a more liberal option. For the drying process, a cyclic or targeted type of keto diet is more often used, which can be found in the article “Keto Diet”. The recommended period of being on a keto diet is no more than 15 days.

Approved Products

A sports diet includes the inclusion in the diet of such foods as:

• Lean red meats (beef, veal, lamb), chicken, rabbit, and turkey.
• Sea / river fish (salmon, trout, tuna, herring, cod, perch, hake, sardines, pike), seafood (squid crabs, mussels, shrimp).
• Chicken eggs.
• Grain / yeast-free bread with bran.
• Cereals (buckwheat, oatmeal, wheat, rice), wholemeal pasta.
• Soups, cabbage soup, borscht on low-fat broth.
• Low-fat dairy / sour-milk products (milk, cottage cheese, yogurt, kefir, fermented baked milk), cheeses.
• Legumes (peas, lentils, beans, chickpeas), soy and soy products (tofu, milk).
• Non-starchy vegetables (cucumbers, tomatoes, carrots, onions, cabbage, zucchini, sweet peppers), garden greens.
• Unsweetened fruits / berries (apples, citrus fruits, currants).
• Nuts, bran, sesame and flax seeds, sunflower seeds, sea kale.
• Unrefined vegetable oils (olive, sesame, corn, linseed), butter, fish oil.
• Freshly prepared juices from orange, pomegranate, apples, plums, herbal tea, rosehip broth, green tea with lemon, still purified water, coffee.

Table of allowed products

Wholly or partially restricted products

The diet of a sports diet excludes the following types of products:

• Fatty varieties of red meat (pork), goose, duck, smoked meats, sausages, animal fats, canned food, convenience foods, fast food, fried foods.
• Products containing nutritional supplements.
• White bread, products made from puff pastry, pastries, semolina, cakes, cakes, pancakes, dumplings, dumplings, crackers, cookies, waffles.
• Chocolate, ice cream, sugar, honey, condensed milk, jams, jams, sweets, sweet desserts, dried fruits (figs, prunes, raisins, dried apricots, dates).
• Egg yolks, salt, fatty sauces.

Table of prohibited products

Menu (Power Mode)

The menu is compiled individually based on the list of allowed / prohibited foods in accordance with the task (weight loss, muscle gain, drying), calorie content and the necessary ratio of the main food nutrients in the diet.

Protein foods are best consumed in combination with fiber-rich vegetables.

It's no secret that athletes eat differently. They have their own diet, diet, and even the menu of athletes is different from everyone else. But few people know how specific the menu of athletes for a week should be, mostly experienced athletes who have tried many diets on their own skin.

From your diet, you should immediately exclude any fried food and fast food. You will also have to slightly reduce the intake of starchy vegetables and baked goods.

The nutrition of athletes is very specific. It must be clearly planned and calculated according to the percentage of the main organic substances - proteins, carbohydrates and fats (35/55/10). For representatives of different sports, the ratio may vary slightly.

You need to eat 5-6 times a day, and 4 of them should be solid, and the remaining 2 at the level of an average snack.

Vegetables should make up at least half of everything eaten. Food should be varied, steamed or boiled, and appetizing.

Do not forget about, but you should not load the liver with excessive protein intake either.

A healthy diet for the week should also include low-fat dairy products, cereals and cereals, low-fat fish, and meat. All this can be combined and create a personal menu for yourself.

Proper nutrition for the week

Products must always be fresh. You need to buy them and plan your meals for each of the seven days in advance - so that there are no problems or hitches.

Eat carbohydrate foods mainly before lunch, after - gradually increase protein, although both should not be completely excluded.

Morning meals should be slightly larger than evening meals.

Athletes menu for the week:

Monday:

• breakfast - oatmeal in milk with dried fruits, nuts, 2 boiled eggs, a glass of milk or kefir;
• lunch - low-fat kefir, a few bananas, an orange;
• dinner - boiled chicken breast, buckwheat porridge, vegetable salad, juice;
• afternoon tea - a sandwich with ham and low-fat cheese, a glass of milk;
• dinner - assorted vegetables, chicken or beef chop, a glass of milk.

Tuesday:

• breakfast - mashed potatoes, fish, a glass of milk;
• lunch - low-fat cottage cheese, apple, juice;
• dinner - soup with meat or meatballs, vegetable salad, chop, juice;
• afternoon tea - chopped tomatoes and cucumbers, you can season with yogurt, juice;
• dinner - steamed fish cutlets, Greek salad, a glass of milk.

Wednesday:

• breakfast - muesli with milk, a couple of boiled eggs, juice;
• lunch - cottage cheese with pancakes, a glass of milk;
• dinner - borscht, pilaf with meat, cocoa with milk;
• afternoon tea
• dinner - boiled chicken breast, vegetable salad, juice.

Thursday:

• breakfast - wheat porridge, boiled chicken fillet, juice;
• lunch - a sandwich with chicken, a glass of milk;
• dinner - soup with spaghetti, vegetable salad, a glass of kefir;
• afternoon tea - fruit cuts from bananas, oranges, apples, kiwi, a glass of yogurt;
• dinner - stewed peppers with minced meat and cabbage, juice.

Friday:

• breakfast - baked fish with cheese in the oven, rice porridge, tomatoes;
• lunch - cottage cheese casserole, a glass of milk;
• dinner - fish soup, chicken chop, any porridge, vegetable salad, juice;
• afternoon tea – seasonal fruits, yogurt;
• dinner - mashed potatoes, fish cakes, coleslaw, juice.

Saturday:

• breakfast - roast with cheese in a pot, an orange, a glass of milk;
• lunch - meat pie, yogurt or kefir;
• dinner - pea soup with meat, jacket potatoes, stewed vegetables, juice;
• afternoon tea - cauliflower in batter, a glass of milk;
• dinner - , banana, juice.