IT GOES WITHOUT SAYING THAT EXERCISE IS NOT ENOUGH TO STAY IN SHAPE: YOU ALSO HAVE TO TAKE CARE OF YOUR DIET. ATTENTION TO THIS FITNESS DIET FOR WOMEN.
There is no doubt that sport is rewarding , it makes you feel better, you gain confidence in yourself and, in general, it has a very positive effect on your health and your self-esteem .
The problem is that too many times bad eating habits can cause some of that work and effort not to be used as much as it should be.
When and how much to eat? What are the best foods? What should not be eaten under any circumstances? We all have doubts about this and today we are going to try to solve the main ones regarding the fitness diet for women .
WOMAN FITNESS DIET: WHEN TO EAT
You know that breakfast is very important and it is likely that, due to the rush that we have been in from the first hour, you skip it or end up eating anything . This is a mistake.
You need to eat a light and healthy meal rich in fiber, protein, vitamins and some glucose to help you maintain your energy level throughout the day. It is especially important when you are going to train later.
Berries, cereals in muesli or porridge , some fruit (the banana is very appropriate) and, if you are one of those who need a coffee with milk, it would be better to serve it with non-dairy milk.
Of the time it’s going to happen between breakfast and training will depend on the amount of food it is advisable to eat. It is important that you allow half an hour between training and breakfast.
Make sure your fitness diet is healthy, but also varied . This will put you at a lower risk of «bored» so you will not get frustrated and it will be more difficult for you to be tempted to eat foods that do not help you.
It will depend on whether you are in a weight loss or muscle-building phase and your current physical condition, but in any case there are certain foods that cannot be missing from your diet:
● Lean meats such as chicken or turkey.
● Some veal.
● Hake and other fish, especially blue ones. Salmon is very appropriate.
● Whole grains.
● Vegetables and vegetables of all kinds: broccoli, green beans, onion, pepper, carrot …
● Fruit and fiber
Cook everything with the least possible fat .
Eating a light dinner is always good advice for everyone, but even more so on a women’s fitness diet. Calculate that the caloric intake of this meal should not be greater than 25% of the daily total. This is not to say that you don’t eat dinner, obviously, because skipping meals slows down your metabolism and therefore makes it difficult to lose weight.
Prepare vegetables, fish, poultry, egg . You have to bet on variety, so you’re not just going to have a grilled chicken breast with salad: you can actually get more out of your pantry. Peas, green beans, salmon as a source of omega 3, a pumpkin cream, mushrooms, aubergine …
4. OTHER MEALS
The day becomes very long, so you may need to eat something outside of the 3 main meals (it may even be advisable to do so).
Run away from industrial snacks, processed pastries, and the like. There are few healthier snacks than a piece of fruit or some raw vegetable like carrots. You can also have a handful of walnuts that, like salmon, are loaded with omega 3.
After training, it is advisable to eat something to recharge your glycogen stores. It does not have to be a snack or an extra meal, rather a small bite, a fruit juice … proteins and carbohydrates that are around 100 kcal. There is usually talk of a metabolic window of 30 minutes , that is the ideal period for a post-workout meal.
By the way, the issue of hydration is a priority. You have to be permanently hydrated from the morning . Drink plenty of water for a long time before training and also after you finish. Just enough during training, although you can drink a little (not too much, a couple of drinks is enough).