People whose schedule includes constant physical activity, it turns out, should also keep their daily diet within certain limits, since sports are aimed at reducing fat mass, and besides this, it may be necessary to gain muscle mass or lose excess, dry and tighten. A diet for athletes should take into account all these wishes and contain the substances necessary for the body. These are proteins, without which it is impossible to build muscle, and carbohydrates as the main source of energy, as well as calcium needed by bones, and polyunsaturated fats, and collagen to support cartilage and joints, and, of course, vitamins. In addition, the diet should include foods containing potassium and magnesium to strengthen the cardiovascular system and B vitamins. Today we will look at the features of protein sports nutrition, draw up an approximate diet menu for athletes, and tell you how to organize a diet for drying.

Protein diet for athletes Most often, athletes use a protein diet designed to build muscle mass. The protein diet for athletes has been specially developed, it differs from the diet of an ordinary person by 2-3 times higher protein content and can dramatically accelerate fat burning and muscle building. Such a diet requires compliance with the water balance – the athlete needs to drink 2 liters of pure water per day. The most valuable sources of protein are beef, soy products, seafood and fish, eggs, dairy products, nuts, beans and peas. A protein diet for athletes can be observed for quite a long time. However, with diseases of the kidneys or the gastrointestinal tract, it is better not to abuse such a nutrition system. Indicative Diet Menu for Athletes A sample diet menu for athletes for a week might consist of the following meals: Monday: Breakfast – a glass of milk + a few biscuits made from cereal flour. Lunch – 250 g of boiled veal + vegetable salad. Dinner – soup with meat broth + 150 g of beef + 2 slices of bread. Tuesday: breakfast – 150 g of low-fat cottage cheese + a glass of coffee with milk. Lunch – 150 g of boiled beans + carrot salad with sour cream. Dinner – 150 g of steamed fish + vinaigrette. Wednesday: breakfast – a glass of fermented baked milk with cookies. Lunch – fish soup + 150 g of boiled fish + vegetable salad with vegetable oil. Dinner – 150 g boiled pork + fruit. Thursday: breakfast – 150 g of cottage cheese with raisins and dried apricots + green tea. Lunch – 200 g of beef stew with vegetables + 1-2 slices of bread. Dinner – chop of any meat + carrot salad with sour cream. Friday: breakfast – a glass of milk + a bun. Lunch – 150 g of boiled beans and vegetable salad. Dinner – boiled beef + sauerkraut salad. Saturday: breakfast – 150 g of cheese, tea or coffee. Lunch – 150 g of boiled fish + tomato salad with sour cream and bread. Dinner – minced beef meatballs + sauerkraut vinaigrette. Sunday: breakfast – a glass of kefir + 2 slices of whole grain bread. Lunch – 150 g of boiled beef with vegetable salad. Dinner – veal cutlet + tomato salad with sour cream. You can add an afternoon snack to the menu for athletes. It may consist of nuts, seafood or dairy products.

Drying the body is a process necessary to give relief to the muscles by removing subcutaneous fat deposits. For drying, you need a special diet with a restriction of foods containing carbohydrates, regular exercise and the use of vitamin complexes and dietary supplements. In modern conditions, the diet for cutting athletes may contain special preparations, for example, Carnitine, the main function of which is to transfer fat molecules to the mitochondria, resulting in fat burning. Carnitine intake before training significantly accelerates the burning of body fat and stimulates the production of the male hormone testosterone, which also has a positive effect on fat burning. This drug reduces the concentration of lactic acid in the muscles of athletes and increases their endurance. It is difficult to overestimate the importance of Vitamin C in the diet for drying. This powerful antioxidant can increase the effectiveness of strength training, improve performance and reduce fatigue. Minerals are also needed – selenium, calcium, zinc. With a lack of selenium in the body, there is a deficiency in the secretion of thyroid hormones, resulting in an active growth of adipose tissue. Calcium, in addition to being absolutely necessary for bone health, also slows down the absorption of fats. Zinc deficiency has a negative effect on the formation of testosterone, which in turn also leads to fat accumulation. Nutrition when drying muscles should be organized so that the body fewer calories were consumed than were expended during exercise. The calorie content of the diet should be reduced gradually. The diet for drying athletes should exclude the use of animal fats and fast carbohydrates, which contain flour and confectionery products. It is very good to eat foods with vegetable oils and fatty fish with omega-3 acids. Slow carbohydrates are welcome: low-sugar fruits and vegetables, as well as cereals. It is recommended to eat when drying muscles in small portions several times a day. Muscles should not lack protein, otherwise, instead of fat, the athlete will lose muscle mass. There are special nutritional supplements that help athletes in the process of drying and acquiring a beautiful muscle relief. This is a protein for replenishing protein reserves in the body. Taken before and after workouts. These are branched chain amino acids to eliminate hunger. The drug is also taken before and after training. Athletes who pay enough attention to proper nutrition during training, take vitamin complexes and nutritional supplements, will easily achieve their intended results, gain a beautiful pumped up body and quickly recover from hard training.