Sports diet: diet

Sports and a healthy lifestyle are becoming increasingly popular in the modern world. One of the important aspects of a healthy lifestyle is proper nutrition. A sports diet for active girls will help you eat right on days of strength training and cardio training. Let's take a closer look at the diet for different types of training.

Diet on days of strength training:

1. Breakfast: oatmeal, egg white, large apple. Oatmeal is an ideal breakfast for athletes; it is rich in carbohydrates, which are necessary for energy. Egg whites are a rich source of protein essential for muscle growth. Apple is a rich source of vitamins and minerals needed to maintain health.

2. Second breakfast: 30 g almonds, pear. Almonds are a rich source of protein and fat that will help satisfy your hunger and give you energy throughout the day. Pear is a source of fiber, vitamins and minerals.

3. Lunch: large vegetable salad without dressing (with lemon juice), cod with steamed broccoli. Vegetable salad is an ideal choice for lunch, it is rich in vitamins and minerals, and also contains fiber, which will help satisfy hunger. Cod is a rich source of protein, which is essential for muscle growth. Broccoli is a rich source of vitamins and minerals.

4. Snack: (before strength training) 6 tablespoons of buckwheat with soy sauce, 200 g of peeled shrimp. Buckwheat is a rich source of carbohydrates, which is essential for energy. Shrimp is a rich source of protein, which is essential for muscle growth.

5. Dinner: (after strength training, at least an hour later) 180-200 g of low-fat cottage cheese. Cottage cheese is a rich source of protein necessary for muscle growth. It also contains calcium, which is essential for bone health.

Diet on cardio days:

1. Breakfast: a portion of cottage cheese, an apple. Cottage cheese is a rich source of protein necessary for muscle growth. Apple is a rich source of vitamins and minerals.

2. Second breakfast: whole grain toast, low-fat cottage cheese. Whole grain toast is a rich source of carbohydrates, which is essential for energy. Cottage cheese is a rich source of protein necessary for muscle growth.

3. Lunch: vegetable soup or salad with vegetable oil, a portion of steamed chicken breast, brown rice with soy sauce. Vegetable soup or salad is a rich source of vitamins and minerals and also contains fiber, which will help satisfy hunger. Chicken breast is a rich source of protein, which is essential for muscle growth. Brown rice is a rich source of carbohydrates, which is essential for energy.

4. Snack: (before training) pear, kefir. Pear is a source of fiber, vitamins and minerals. Kefir is a rich source of protein and also contains probiotics, which will help improve digestion.

5. Dinner: (an hour after class) grilled salmon, seasoned with lemon juice. Salmon is a rich source of protein and fat, which is essential for muscle growth and healthy skin. Lemon juice is a rich source of vitamin C, which will help strengthen your immune system.

In addition to your diet, do not forget to drink plenty of still water, herbal teas and juices. Once a week you can allow yourself to celebrate your stomach and enjoy your favorite dishes. However, do not overuse this and remember about your health.

In conclusion, proper nutrition is an integral part of a healthy lifestyle and athletic performance. A sports diet based on the right combination of carbohydrates, proteins and fats will help you achieve your goals and maintain health for many years.