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How to eat properly at the gym.
eat smaller portions 5 times a day or every 3 hours, if you want to lose weight, and 6-8 times or every 2 hours — if you want to gain weight. One meal should contain 300-400 calories (to calculate your calorie intake, use a calculator daily calorie requirement, and to calculate the caloric content of food — rhyme calories).
Never skip Breakfast! For dinner, too be sure, but in the evening it is impossible to eat and the product is only suitable fresh vegetables and protein products. For example, a salad of fresh vegetables and low fat cottage cheese (or boiled egg white) will be the perfect dinner, which will not turn into body fat.
Eat 1.5-2 hours before workout. If You want to lose weight — after fitness classes do not eat 2 hours, and if you want to gain muscle — be sure to eat no later than 2 hours after the workout. Immediately after a workout anyway, eat some fruit or low fat yogurt. But in any case not eat fat after a workout for two hours!
Try to eat non-starchy carbohydrates (fruits, vegetables, grains), and starchy (high carb), such as bread, rice, pasta, reserving in the morning or eat them after a workout.
Eat enough lean protein throughout the day. For women amount of protein for one dose must fit in one palm. The best sources of protein: low-fat cottage cheese, yogurt, tofu, soy meat, fish, vegetables and fruits (tomatoes, cucumbers, peppers, spinach, lettuce, broccoli, cauliflower, oranges, bananas, etc.)
Eat plenty of fruits and vegetables.
Enter into your diet with healthy fats (monounsaturated and polyunsaturated), which are contained in nuts, wheat, olive oil, avocado, flax seeds, replacing them unhealthy (fats with a high content of fatty acids), which are contained in meat, fat, eggs, fatty dairy products, coconuts.
Drink at least 2 litres of water throughout the day . Avoid sugary drinks.
the Refuse foods with low nutritional value, as well as on semi-finished and processed products. Eat fresh, natural and organic food.
Reduce the amount of salt and sugar in your diet.
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