How athletes “dry”: 6 nutritional rules

Nutritionists

of the company Level Kitchen

- a healthy and natural food delivery service for athletes - list the main rules that athletes follow during the “drying” , that is, reducing fat mass. Unprofessional athletes can follow some rules (only first, discuss them with your trainer or nutritionist).

Even during preparation for competitions or competitions, athletes do not refuse important nutrients: carbohydrates, fats and proteins . Protein is needed to build new muscles, carbohydrates energize, and fats help you feel full. The only condition is to monitor the quality of the substances: for example, fats are best obtained from avocados and salmon.

How athletes “dry”: 6 nutritional rules

If you do not eat for too long, then the next time you eat, the risk of overeating will increase. A good way to control hunger is to eat small meals several times a day. So the brain knows that during the day a person will eat several times, that there will be a lot of food - in the end, it helps to make the right nutritional decisions.

It was this principle that bodybuilder Denis Gusev and his team were guided when they launched the Level Kitchen service, because it’s not always convenient for everyone to cook enough food for the whole day.

If you decide to sharply reduce the number of calories, the body may not be able to cope with the workouts and do not have time to recover from them.

This is likely to lead to injuries, fatigue, burnout, breakdowns and overeating. The minimum percentage of fat in a man’s body should not fall below five, and in a woman’s body, not less than twelve. However, even such an amount can be hazardous to health, so it is better to discuss the future diet with a trainer or nutritionist.

How athletes “dry”: 6 nutritional rules

On the "drying" protein intake is necessary immediately for several reasons. Firstly, protein increases the time of satiety, which reduces the likelihood of overeating.

Secondly, diets with a high protein content help prevent muscle loss during weight loss, and if the "drying" is not very strict, then build up new muscles.

During drying, you should not only increase the quantity consumed proteins, but also to properly distribute them during the day. Protein-rich meals can be eaten every three hours during the day. That is, eighty grams of protein can be divided, for example, into four meals.

How athletes “dry”: 6 nutritional rules

Eating enough protein and carbohydrates immediately after a workout will help maintain athletic performance even during weight loss.

At least 0.5 grams of protein per kilogram of body weight immediately after a workout will help build muscle and speed recovery.

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