Proper nutrition for athletes

| 30.03.2020

There is a misconception that muscles grow during training. But in the gym we can only destroy muscle fibers. After all stanozolol 10 mg, their growth occurs during the rest. And from a properly constructed diet will depend on how effectively the construction of muscles will take place.

Starving and overeating is contraindicated

Important rule: never start an exercise on an empty stomach. During active sports, the body begins to intensively burn the proteins that were previously stored in order to make up for the loss of energy. Therefore, you need to eat carbohydrate-rich foods at least an hour before going to the gym. It will quickly absorb and provide you with the necessary energy.

It is a mistake to think that after eating more than you should, you can engage in more productive activities. Protein food is not recommended to eat less than 1.5-2 hours before training.

It’s also not worth taking a hunger strike after classes. The muscles must recover in time, and if you refuse to feed them, the process of exhaustion will continue, and the muscle fibers will eat themselves.

To keep weight gain stable, nourish your body with carbohydrates, as well as foods high in healthy minerals and vitamins. Later, you can eat protein-rich foods.

Adhere to the regime

Recovery and muscle growth does not occur in one day. Sometimes the process drags on for a week. And given that the muscles grow after training, you will have to provide them with the necessary building materials.

While the effect of supercompensation is manifested, you should consume:

  • proteins for building muscle fibers;
  • carbohydrates for muscle recovery and growth;
  • minerals and vitamins for the stable course of all processes in the body.

Make a menu not for one day, but for at least a week. When developing a proper nutrition plan, schedule a specific menu in advance for each day. Develop a love of systemicity. Because only in this way will you be able to correctly calculate the amount of necessary substances, as well as diversify your diet.

Remember that even very healthy, but the same type of food you very quickly get tired. And every meal will be accompanied by a feeling very similar to disgust. Believe me, this is unlikely to positively affect the general condition of your body.

How many times a day should an athlete eat

If you are busy gaining muscle mass, the number of meals should not be less than 5-6 times a day. Of these, you get 3 times full nutrition, and the remaining 2-3 take light snacks.

Please note that each of us has a different body type. If you are prone to rapid weight loss, but want to constantly keep yourself in a fixed form, feel free to lean on carbohydrates.

If the body is prone to the appearance of fatty layers, it is better to increase calorie intake due to protein foods. Your kitchen must have olive or linseed oil (polyunsaturated vegetable fats). Eat animal fats to a minimum, but do not even exclude them from the diet.


Complex carbohydrates are better to eat before training. They break down slowly, due to which blood sugar rises steadily. Complex carbohydrates include cereals, herbs, mushrooms, durum wheat pasta, grapefruit, apples, oranges, and tomatoes.

Simple carbohydrates are characterized by rapid dissolution in water and rapid absorption in the body. Therefore, it is better to eat them after playing sports for a speedy recovery of strength. Simple carbohydrates include: sweets, dried fruits, rolls and bread, rice, oatmeal, potatoes, honey and sugar.