Intense physical activity places special demands on the diet, and for those who are actively involved in sports, conventional diets will not work. Therefore, we present to your attention a sports diet that will allow you to lose extra pounds, but not strength for training. By applying it, you will see that diet and sports are quite compatible.

Sports nutrition – what to exclude? If you want to gain lean muscle and lose weight, you need diet and exercise. But a diet for sports should not limit any food categories, but offer a balanced diet. During sports training, you can not limit the intake of proteins with food. After all, muscle tissue is built from them. 10-15% of the total calorie intake per day should come from animal and vegetable proteins – cheese, eggs, meat, milk, wheat, rye, vegetables. It is impossible to completely limit fat during physical training. Fats are a source of energy for long workouts. Diet when playing sports requires the use of fat 3-5 hours before training. Fat can account for up to 15% of your daily calorie intake. It can be fatty fish, butter, smoked meat, sausages, food fried in a pan. In no case should carbohydrates be limited during training – such a diet and sports are incompatible, since carbohydrates are the main source of energy for physical activity. The share of carbohydrates in a balanced sports nutrition accounts for 50-60% of total calories. These can include fruits, vegetables, rice, whole grain breads, beans and grains, and nuts. When training, you can not limit the flow of water, which is required for metabolism, temperature regulation and many other processes. For normal physical activity, you need to drink at least eight glasses of water a day. What is prohibited in this case? First of all, products that do not have biological value – sweets, confectionery, chips, chocolate bars, ice cream and other products that contain “empty” calories and do not saturate the body with minerals and trace elements. However, by properly combining diet and sports, you can still afford such excesses from time to time. Diet and sports for weight loss – proper nutrition When planning a diet and sports, it is important to consider the percentage fats, proteins and carbohydrates present in the daily diet. But it is equally important to choose a diet in such a way that it includes a variety of foods in certain ratios, as well as take into account the time of taking certain foods, taking into account the training schedule. If you imagine a daily diet, then it should include: 2-3 parts of milk and dairy products; 2-3 parts of meat, poultry. fish and other protein products; 7-10 parts of vegetables and fruits; 6-10 parts of cereals and cereals. Diet and sports for weight loss require a special diet. Namely, the intake of protein food stops 5 hours before training, the intake of other types of food ends 2 hours before exercise, in the remaining time you can drink some water. After training, on the contrary, it is recommended to take a good portion of protein. If you need diet and sports not for weight loss, but for gaining muscle mass, then 2 hours before training it is recommended to eat a salad or soup, get a portion of carbohydrates in the form of a large fruit an hour in advance, drink a glass of strong coffee or green tea in half an hour. And 20 minutes after training, eat a hearty meal, paying attention to potatoes, rice, vegetables, chicken breast, egg whites, cottage cheese, fruits and jam. After training, tea, coffee, chocolate and cocoa are excluded. Lose weight without diets and sports

The nutrition we provide here will not help you lose weight if you do not exercise. What’s more, even if you’re on a diet, body fat stores will only decrease with intense physical activity. So, it turns out that it is impossible to lose weight without diets and sports? The answer is trivially simple: you can, but for this you will need to settle in an apartment on the 15th floor in a building with a non-working elevator. Or get a large breed dog that needs to be walked for 2 hours a day. Or change jobs from a position where you had to scrupulously go through pieces of paper on the table to a vacancy where you need to go from office to office, drive around the city and spend a lot of time on your feet. In other words, if there is no place for training in the gym in the schedule, your life should become a gym itself. And then you will see that losing weight without diets and sports is an achievable goal.