Diets

Sports diet for weight loss and fat burning. Sports diet menu for gaining muscle mass

A sports diet is a special diet for people who are actively involved in sports. Proteins and carbohydrates must be included in the menu of a sports diet, since they allow you to build muscle mass and get rid of excess weight, if necessary. Fat should also be present in the athlete's diet, but its percentage of the total caloric content of the daily diet should not exceed 30 percent. Too much fat in your diet can affect your overall health and slow down your metabolism and make your workouts less effective.

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

A sports diet is used to burn fat, gain muscle mass and maintain health. There are many variations of this diet. When choosing each of them, you can focus on gender, initial weight, end result, etc. Particular preference should be given to a diet for women or men. Often, men want to achieve a relief body, and women want to lose and consolidate weight. A sports diet by gender takes into account all the characteristics of men and women, which allows you to maintain health and achieve the desired results.

Basic rules of a sports diet

The standard ratio of proteins, fats and carbohydrates should be as follows: proteins - 30%, carbohydrates - 50%, fats - 20%.
Eat small meals 6-8 times a day.
Drink only clean water.
Have breakfast no later than 2 hours after waking up.
Don't eat at night.
To provide the body with all the necessary vitamins and minerals, include vitamins or dietary supplements in the diet.
Include animal and vegetable proteins in your diet. This will speed up the metabolism.
Eat only natural foods. This will keep you healthy and achieve the desired result faster.
Chew your food thoroughly so that your body absorbs it better.
Try not to drink while eating. You need to drink water 20-30 minutes before a meal and 1 hour after a meal.
Follow the diet. This will allow the body to quickly get used to the diet.

Pros and cons of a sports diet

The benefits of a sports diet

Thanks to its thoughtful diet, a sports diet allows you to maintain health and strengthen immunity.
The diet allows you to be full throughout the day and not feel hungry.
A varied menu will allow you to include different foods in your diet and not get bored.
Sports diet allows you to lose weight in a short time

Cons of a sports diet

Diet requires a lot of money.
Suitable only for those who play sports.

Sports diet for weight loss

sports diet. Menu for the week

This diet is versatile and most effective for those who want to reduce body fat and make the body more sculpted.

The first day

Breakfast: 150-200 gr. hercules, 1 boiled egg white, 1 glass of orange juice.
Second breakfast: fruit salad, fat-free cottage cheese.
Lunch: 150 gr. stewed white fish, 100-150 gr. vegetable salad, 100 gr. rice.
Snack: yogurt, apple.
Dinner: 100 gr. green vegetable salad, 200 gr. boiled chicken or turkey.

Second day

Breakfast: 100-150 gr. oatmeal 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.
Afternoon snack: freshly squeezed juice, banana.
Dinner: 100 gr. boiled beef, green vegetable salad.

Day three

Breakfast: 2 boiled eggs or scrambled eggs, 1 glass of kefir or low-fat 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 gr. stewed white fish or shrimp.

Day four

Breakfast: 100 gr. oatmeal, scrambled eggs, 1 glass of natural juice.
Second breakfast: vegetable salad, 1 glass of kefir or low-fat milk.
Lunch: 100 gr. boiled chicken breast, vegetable salad.
Dinner: 100 gr. boiled chicken or turkey, vegetable salad, a piece of black bread.

Day five

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

Day six

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

Day seven

Breakfast: 100 gr. oatmeal, 1 orange, 2 boiled eggs, 1 glass 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

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

Sample menu for the day

Breakfast: 150-200 gr. oatmeal, 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 potato.
Dinner: 200 gr. stewed white fish, 1 loaf, green vegetable salad.
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. The diet must include meat or fish, fruits and vegetables. More 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, you can lose 5-7 kg in 1-2 weeks.

sample menu

Breakfast: protein omelette, 100 gr. oatmeal, 1 apple or orange, a glass of freshly squeezed juice
Second breakfast: fruit salad, 1 glass of kefir.
Lunch: vegetable soup, 100 gr. boiled turkey or beef, vegetable salad.
Afternoon snack: 100 gr. cottage cheese, 1 apple.
Dinner: stewed broccoli or cauliflower, stewed fish, 1 glass of vegetable juice.

Sports diet for gaining muscle mass

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

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 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 every person. Athletes, on the other hand, need protein even more, as it allows you to build muscle mass and lose weight, while not harming your body at all. A sports protein diet is designed to dry the body, strengthen muscles and reduce body fat. It allows you to quickly pump up muscles and make the body more embossed.

The protein diet is perfect for those who want to lose weight, build muscle and strengthen them in the shortest possible time. The diet of such a diet should include proteins of animal and vegetable origin. The required number of products can be calculated based on their initial weight. For 1 kg. body weight should be at least 1.5 kg. squirrel. The menu should include cottage cheese, low-fat yogurt, eggs, beans, chicken breast, turkey, lean fish, tomato, lettuce, cabbage and vegetables. All food should be divided into 6-7 servings and eat with a break of 2-3 hours. Water must be included in the diet. 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, for a week of such a diet, you can lose 3-5 kg.

Sports nutrition - a component of a sports diet

Sports nutrition is food products intended for people involved in sports. In Russia, such nutrition is classified as biologically active food supplements. It increases the stamina of the body, improves metabolism and allows you to achieve the desired results. It contains proteins, vitamins, minerals and other useful substances. Sports nutrition can be of different types: isotniki, vitamins, amino acids, proteins, etc.

Sports nutrition Energy diets

This diet helps to achieve the desired results in the shortest possible time. It contains proteins, fiber, 23 vitamins and a complex of enzymes that positively affect the general condition of the body and increase the effectiveness of training. To prepare it, you need to mix 1 sachet of food with a glass of milk.

Sports nutrition BSN protein Syntha-6

This food is a complex protein, which includes 6 types of protein. It can be consumed before and after training. Sports nutrition BSN protein Syntha-6 helps build muscle or lose weight. For cooking, you need to use a special measuring spoon. For women, add 1 scoop of nutrition to a glass of water and stir. Men are advised to add 2 scoops. It is recommended to consume 1-4 servings of sports nutrition per day.

Sports Nutrition Hydro Whey

The composition of this food includes peptides, protein, enzymes and valine. Sports nutrition Hydro Whey allows you to make up for the lack of protein in the body, so that the effectiveness of training will increase several times. The daily allowance should be calculated based on the initial weight. You can prepare such sports nutrition in just one minute. To do this, just add one scoop of nutrition 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 the loads and the initial weight. It allows you to lose about 5 kg. for the first 2 weeks of training and diet. In the future, the weight goes off much more slowly. It is worth noting that when returning to sweet, salty and fried, weight can return, so if you want to maintain your shape, it is better to give up junk food and stick to a diet for life.

A sports diet is a great addition to enhanced physical training. It allows you to reduce body fat, make muscles stronger and more visible. To maintain the result, you need to lead a healthy lifestyle, constantly train and include various useful products in the menu.