Proper nutrition is actually one of the most important components of a healthy lifestyle. It is especially important to control your nutrition if you exercise, and your body constantly gets physical activity. And since we are people who care about ourselves and exercise, let us talk about the basic principles of proper fitness nutrition. Put simply, how to eat doing regular fitness classes?

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General rules

It is necessary to consume 2-3 liters of fluid per day, of which at least 1 liter should be pure water. Be sure to have breakfast. This is one of the main meals, on which not only your health and well-being during the day, but also your figure largely depends.

You need to eat in small portions, but often enough – every 2-3 hours. This will help food to be easily digested, to avoid changes in blood sugar levels and metabolism will be maintained at a high level.  Do not drink the liquid during and immediately after a meal, it impairs digestion.  Limit or exclude fried, fatty, starchy and refined foods from your diet, which can lead not only to obesity, but also to damage your health.  After 4 PM, reduce the calorie content of food, giving preference to “light” foods with low fat and carbohydrate content.  Do not eat at night. “Late” food is poorly digested and affects the quality of sleep. And because of the low level of metabolism at night, all the excess that you eat will remain in your body “in reserve” in the form of fat.

Before training

Drink 1 glass of water before class to create a supply of fluid in the body and prevent possible dehydration during the session. This is especially important for intensive and prolonged loads.  It is necessary to make a full meal no later than 4 hours before the start of classes. Proteins and complex carbohydrates with a low content of animal fats should be included in the diet. This is necessary so that the body has time to assimilate everything eaten, and would receive a sufficient supply of energy for the upcoming training.

To increase muscle mass or increase energy before a workout, it is advisable to make a small “light snack” with a calorie content of 200-300 kcal, which would include carbohydrates (30-50 grams) and proteins (10-20 gram). Such a “snack” will provide you with additional energy during training and prevent loss of muscle mass during prolonged or intensive exercises.

During training

Every 10-15 minutes of training, drink water in small portions. This is necessary to prevent dehydration. You can use special isotonic drinks with vitamins and minerals that will replenish the reserves of mineral salts lost during the sweating process, and vitamins will protect your cells from free radicals and increase your performance.

After workout

After training, drink plenty of fluids to restore lost intracellular water supplies.  To restore strength and gain muscle mass, it is recommended to eat 0.5-1 grams of carbohydrates and 0.5 grams of protein per kilogram of your own weight. Within 2-3 hours after exercise, make a full meal rich in complex carbohydrates and high-quality low-fat protein.  To reduce weight, it is recommended not to take extra food for 2-3 hours. Then, to restore strength, the body will use its internal reserves and resources.  Always monitor your diet and help the body get the necessary nutrients in the right amount and volume and expect great fitness results!


About the author

Melisa Marzett can tell about fitness from experience. As a very active person, she belongs to that kind of person who really works on her fitness, but not just keeps a yoga mat on the backseat of her car. She works as a freelance content writer writing different articles for <a href=””>revision company</a> and travels around the world.