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 self-esteem.
The problem is that too many times bad eating habits can make part of that work and effort not 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, because of the rush we have had since the first hour, you will skip it or end up eating anything. This is a mistake.
You need to make a light and healthy meal rich in fibre, protein, vitamins and some glucose that helps you maintain your energy level throughout the day. It is especially important when you go 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 café con Leche, you better serve it with vegetable 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 to pass between training and breakfast.
Try to make your fitness diet healthy, but also varied. This will make you less of a risk of “getting 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 phase of weight loss or muscle gain and your current physical shape, but in any case, there are certain foods that cannot be missing from your diet:
- Lean meats such as chicken or turkey.
- Some beef.
- Hake and other fish, especially blue. Salmon is very appropriate.
- Whole grains.
- Vegetables and vegetables of all kinds: broccoli, green beans, onion, pepper, carrot …
- Fruit and fibre
Cook all with as little fat as possible.
Dining light is always good advice for everyone, but even more so in a women’s fitness diet. Calculate that the caloric intake of this food should not be more than 25% of the daily total. This is not to say that you don’t dine, obviously, because skipping meals slows your metabolism and thus makes it difficult to lose weight.
Prepare vegetables, fish, poultry, eggs. You have to bet on the variety, so you’re not only 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, eggplant
4. Other Foods
The day gets very long, so you may need to eat something outside of the 3 main meals (it may even be recommended to do so).
Runaway from industrial snacks, processed pastries, and the like. There are few healthier snacks than a piece of fruit or some raw vegetable such as carrots. You can also take a handful of walnuts that, like salmon, are loaded with omega 3.
After training, it is advisable to eat something to recharge the glycogen reserves. 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. It is usually spoken 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 morning . Drink plenty of water for a long time before training and also after finishing. During training just enough, although you can drink a little (not too much, a couple of drinks is enough).