Going in for sports is a sure way to perk up after long holidays, to lose the pounds gained on Olivier, and generally to tone the body. The right food for athletes will help to consolidate and improve the result.
White blood meat
Boiled chicken breast is an abundance of pure protein, a minimum of fat and a maximum of B vitamins, PP, as well as magnesium, potassium and phosphorus. This combination is very beneficial for the heart, blood vessels and muscle tissue. To keep the fillet more useful elements during cooking, put it only in boiling water and salt at the very end. The celery root, grated carrots and onions cooked with it will add tenderness and juiciness to white meat.
Salmon can also boast of a high content of protein. In addition, it is rich in precious omega-fats, which help tone the muscles and recover faster from injuries. To prepare the salmon requires a minimum of effort. Fish steak rubbed with spices, pour the juice of half a lemon, sprinkled with olive oil and bake in foil 15-20 minutes at 180 ° C. The right side dish to such fish - boiled asparagus or fresh tomatoes with feta cheese.
Training in a dream
Since the protein in the diet athlete above all, no cheese here can not do. Valuable it generous reserves of casein, allowing forget about hunger. Preference is given to medium-fat cottage cheese. He is the measure of calories and vitamin nourishes the cells B2, stimulating metabolism. Those who want to increase muscle mass, are encouraged to eat cottage cheese before bed. In this state, the body absorbs more intense peptides and muscles "grow" faster.
Continuing the conversation about food containing amino acids and proteins, not to mention chicken eggs. True, with some reservations. If boiled proteins can be eaten without restrictions, then you should be more careful with yolks. The abundance of their cholesterol affects the health is not the best way. But in the eggs there are almost no carbohydrates, they perfectly restore muscles after long physical exertion and even out the nitrogen balance in the body.
Porridge - around the head
Buckwheat for athletes - cereal number one. Especially for those who want to build strong muscles. Buckwheat has a low glycemic index, thus maintaining normal blood sugar levels, thereby increasing the intensity of training. Fitness trainers are advised to cook buckwheat porridge on the water, adding at the end a mixture of 2 whipped egg whites, ¼ cup of oatmeal, a handful of raisins, a pinch of nutmeg and cinnamon.
For the sports menu perfect figure. There is not a gram of "hard" fats, salts and harmful gluten. Calorie-boiled rice is only 116 kcal, and the abundance of slow carbohydrates making it-lasting source of energy. However, for the diet is better to choose unpolished brown rice. Especially the concentration of nutrients in it than in white rice. It is best to combine it with boiled, steamed or fresh vegetables.
Heroic is our strength
No cost diet athlete without oatmeal. After all, there lie the gigantic deposits of nutrient soluble fiber. They allow you to intelligently use energy, including during training. With regular use of oatmeal you are provided with a healthy heart and blood vessels, elastic muscles, strong nails and beautiful hair. In order to increase the benefit, cook it in milk, and in the end, add a handful of dried fruits and nuts.
For those who lead an active lifestyle, there is nothing more important than the slow carbohydrate in food. The lion's share of them is contained in a sweet potato. Only one portion can be found more than half of the daily requirement of vitamin C, a fair amount of beta-carotene and folic acid. To get all this wealth in full, sweet potato slices should be baked in the oven, sprinkled with olive oil. And from this root to prepare delicious soups and mashed potatoes.
Cocktail for the champion
Bananas in the sport, even an amateur - an indispensable piece of fruit. Their strength lies in the enormous amount of carbohydrates that restore strength after the shock sessions. Potassium prevents muscle cramps, tryptophan, relieves stress and relaxes the body. A couple of hours before exercise does not prevent an energy drink smoothies. To this end, in a blender, beat a ripe banana, sliced raw carrots, 150 ml apple juice and 150 ml of low-fat yogurt.
The most useful berry for athletes is black currant. The active substances contained in it increase muscle elasticity and reduce pain sensitivity. As a result, there are fewer sprains and injuries during training. In addition, berry antioxidants fight free radicals that damage healthy cells. Currants can be brewed with tea, making nutritious cocktails, compotes and fruit drinks from it. Even if you don't have a gym membership yet, it can be a good idea to include these foods in your diet. And you can make friends with sports at any age. The main thing is goodwill and a reasonable approach.