Your well-being during exercise is mainly influenced by your diet on that day. You feel sluggish, which means you did not eat right before training. You feel energetic - it means, on the contrary, you had the right meal. Nutrition also determines the success of your workout.
So, how do you create your own menu for the day? Everything is very simple. First, we need to know that all our food is made up of proteins, fats and carbohydrates. Proteins are the building blocks of our body, mainly our muscles, carbohydrates are our fuel, which is primarily used by our body. Secondly, we must take into account the time when our training is carried out and its duration. Based on this, you can begin to compose our menu.
If your workout takes place in the morning, then protein and slow carbohydrates should be included in your breakfast. Lunch (post-workout) should be mostly protein, and dinner should be vegetables. This way, you will feel energized and refreshed during your workout, which will affect your performance. It is important to consider that athletes will have more protein in their diet than the average person.
Menu 1:
Breakfast: a plate of porridge (slow carbohydrates), a small piece of animal, poultry, or fish.
Lunch: dairy products (e.g. cottage cheese), eggs
Dinner: vegetable salad or stewed vegetables, fish can be included
Fruit snacks are acceptable.
If your workout takes place in the afternoon, then breakfast should be light, rich in fiber, lunch should be hearty, but a few hours before training, and consist of slow carbohydrates and protein, dinner should be protein.
Menu 2:
Breakfast: vegetable or fruit salad, cottage cheese, milk.
Lunch: oatmeal, a few eggs, bread
Dinner: fermented milk products, vegetables, fish
If your workout takes place in the evening (after the last main meal), then you should pay more attention to dinner, i.e. include complex carbohydrates, and make breakfast and lunch lighter.
Menu 3:
Breakfast: eggs, dairy products
Lunch: vegetable stew with poultry meat, salads
Dinner: pilaf with meat, milk
After training, a little cottage cheese and kefir.
It is also worth considering the duration of the workout, the longer it is, the larger the meal should be before exercise, but it should be 2-3 hours before it. So you will not feel heaviness, digestion of food will not distract you.
By following these guidelines, you will be able to create your own menu in accordance with the proposed templates, and you will feel energized, your workout will not only be easy, but it will also be much more productive than usual.
