Maximum strength, endurance and speed require a powerful energy boost. Our body’s basic formula is: energy from food = change in energy stores + energy expenditure. Our body’s energy intake comes from nutrients (proteins, carbohydrates, fats) and is measured in kilocalories. The more you exercise, the more calories you need to consume: the extra calories are used to provide energy and recovery. High workouts require a well-tailored diet.

So, in this article we will look at the key principles of proper nutrition during intense training.

Principles of nutrition during intense training

  1. Drink enough water. During physical exertion, the body loses a lot of fluid. Dehydration leads to micro-injuries, slower metabolism and deterioration of most body functions.
  2. As intensity increases, energy expenditure increases, and thus nutrient expenditure increases. If your diet is based on protein, complex carbohydrates, healthy fats and fiber, it will be a good start on the road to strength, muscle and energy.
  3. Never increase your calorie intake by the volume of a single serving. Increase the number of meals to 6-8 times a day.
  4. The body needs fiber for normal digestion. For this purpose it is recommended to eat at least 400 g of vegetables per day.
  5. Do not give up fats. Start consuming omega-3 and omega-6 fats that your body needs. Their sources are seafood and vegetable oils.
  6. Do not skip meals. For breakfast, the body needs a boost of energy – carbohydrates. Before going to bed, it is useful to consume foods containing casein (long) protein. Skimmed cottage cheese before bedtime will help your muscles recover faster.
  7. Help your body by replenishing its reserves with various microelements and minerals.

Features of nutrition depending on the goals of training

There are 3 main goals for which people make exercise a part of their lives: burning fat, increasing muscle mass, and keeping fit. Different goals require different proportions of proteins, fats and carbohydrates in the body.

Fat burning

Protein: 50%, fats: 30% carbohydrates: 20%.

If your goal is to lose weight, the first thing to do is to limit your carbohydrate intake in general, and minimize the proportion of fast carbs. Stick to a low-carbohydrate diet for most meals, make carbohydrates consumed part of breakfast.

Weight gain

Protein 30%, fat 40%, carbs 30%

Protein is the foundation of muscle. Make sure you get quality protein with your meals (meat, dairy products, nuts). Carbohydrates are equally important in weight gain. The quality of carbohydrate intake affects the quality of the mass.

Keeping in shape

Protein 30%, fats 45%, carbohydrates 25%.

All carbohydrates should be ingested during exercise and/or after 6:00 pm each day. High levels of protein are needed for timely recovery and to “fuel” gained muscle mass.

Inadequate or improper nutrition will delay the achievement of your goals, while proper energy recovery will allow the body to utilize its maximum potential!

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