Signing up for a gym, many beginners have a question about whether sports nutrition is needed and what it should be. The answer will depend on the goals set, since the concept itself implies:
- A balanced diet of freshly prepared foods;
- Biological additives made from natural ingredients;
- A clearly calculated nutritional value of food.
You can only determine the best meal plan for yourself by understanding their features, pros and cons.
The Importance of a Healthy Sports Diet
Good nutrition plays a key role in the life of an athlete, as it affects the effectiveness of training, muscle growth and endurance. When compiling a menu, two main indicators are taken into account.
Calories
High physical activity requires increased energy consumption, and for the growth of muscle mass, a supply of energy is required, so the menu should contain at least 2500 kcal per day. If you reach the desired muscle volume and decide to form a clear body relief, then it is enough to reduce the energy value of food to 2000 kcal and add aerobic exercise. Such “drying” will allow you to keep your figure in shape for many years.
For yoga, stretching or Pilates, the calorie content of the diet should be on average 1400-1500 kcal, since physical activity is mainly aimed at developing flexibility, and energy consumption is several times less than in bodybuilding.
BJU (proteins, fats, carbohydrates)
Nutrient Ratio is responsible for the end result of your workouts. For example, when building muscle fibers, your menu should contain:
- About 20% of animal proteins (poultry, lean beef, eggs), as well as 10% of vegetable proteins (legumes, mushrooms);
- Not less than 45% complex carbohydrates (cereals, vegetables, fruits and berries) and only 5% simple carbohydrates in the form of sugar;
- About 15% polyunsaturated fats (vegetable oil, seeds, nuts, fish). Saturated fats (butter, pork fat, lard) can also be present in the diet, but not more than 5%.
By changing the energy value of the menu and the BJU ratio, as well as using various types of training, you can not only control your weight, but also form a beautiful muscle relief. However, the main advantage of a healthy diet is the absence of contraindications, overdoses and side effects.
Sports dietary supplements – why are they needed?
Often, beginners resort to dietary supplements in order to quickly achieve the desired result. In the end, only disappointment awaits them, and there are several reasons:
- Misuse of additives;
- Insufficient physical activity and improper exercise performance;
- Neglect of proper diet.
Do they need this sports nutrition ? Various kinds of powdered proteins, gainers, fat burners, as well as amino acids and vitamin and mineral complexes are recommended for professional athletes. The fact is that the calorie content of their diet can reach 3000-4000 kcal per day. It will be difficult for the body of an ordinary person to quickly assimilate a large amount of proteins or carbohydrates. But for an athlete, sports supplements are the best way to quickly replenish nutrient and mineral stores as they are fully absorbed in a short time.
For beginners and those who do not plan to make sports a career, it is enough to form the correct high-calorie diet. It will allow you to achieve impressive results without any expensive additives, which have a lot of side effects and contraindications due to the high concentration of nutrients. It’s cheaper and more effective to order Grow Food for a week, prepared from natural products without dyes and food additives, and not worry about calories and PJU, but devote time to perfecting your exercise technique. Choose the right sports nutrition, and the result will not be long in coming!