If your goal - a set of

Weight Training lake mead cave Sensibly lake mead cave performing useful not only for men but also for women. And contrary to popular belief that strength training makes women such "Schwarzenegger", it all depends on the purpose. Proper nutrition helps to load and get exactly the result lake mead cave you want to see. An important element lake mead cave in achieving the transformation of his body is diet and additional sports nutrition. Here we will try to help all the girls who want to engage in strength training, to understand the feeding habits and needs of the body. After diet with loads - half the battle.
Mistakenly believe that the power of men and women in strength training is no different. In fact, the peculiarities of the female body and anatomy, cause some differences in diet, and in training.
BASIC RULES 1. Decide lake mead cave on the purpose of training and calorie. For weight loss, you need to consume a day not less than 1,200 and not more than 1500kkal. To maintain weight - up to 2000kkal. For a set - individually with a coach or consultant calculated calorie content.
2. Divide the food for 5 meals in small portions. Three of them should be the main, their caloric content should be 350-370 kcal (for weight lake mead cave loss) and to 400kkal for weight control. Intermediate meals should not exceed 250kkal anyway.
3. Avoid heavy fats, regardless of the purpose. The minimum amount of fat - a prerequisite strength training. Fats interfere with the absorption lake mead cave of carbohydrates and proteins, and they are much more difficult to destroy. Forget the pork and beef. Meat permissible and even desirable chicken breasts, lean beef. Of course, not fried. But the fish should be eaten in large quantities and any fat, but just recommend to avoid frying. The percentage of fat in your menu should not exceed 10-12%
4. Eat a lot of protein - perfect low fat cottage cheese, egg whites, lake mead cave yogurt, milk (low-fat also), cereals. This building material for your muscles. It is particularly important to give proteins after training - in the form of protein shake in the first 20 minutes and in the form of protein products - no earlier than one hour after the cocktail.
5. Drinking regime. Be sure to drink plenty of water quality throughout the day. On the day of exercise drink 2 liters of water a day and 1.5 liters a day of rest. Drink often in small sips. And note - it is water, not tea or juice. And especially not coffee.
6. Keep track of your food composition. What should be the breakfast? It should contain slow carbohydrates (vegetables, unsweetened fruit, cereals on the water and low-fat milk) and glucose (fruit juices). It must also include proteins there - namely egg. And that proteins. :) Lunch depends on when you are used to train. If training falls to the period before lunch - dinner should be no earlier than an hour and is enriched with proteins. If the training is in the afternoon - should prevail carbohydrates. On the day of rest, the ratio should lake mead cave be roughly the same. Do not forget about the rule of five receptions - 350kkal at a time. Dinner is also dependent on your schedule. If the training was for dinner - the predominant protein (regardless of the time) just not earlier than one hour. If you exercise after dinner - give an equal amount of proteins and carbohydrates. Carbohydrates must always be slower. Fast carbohydrates desirable to give immediately after exercise (bananas and grapes). Intermediate meals consist of fruit and whole-grain bread.
POWER TO EXERCISE It all depends on the purpose for which you came into the room. If your main task at the moment - to lose weight, you do not need to eat at least an hour and a half before a workout. This is due to the fact that you "burn" is exactly what they ate, and not too much. Suitable elements are slow carbohydrates, and certain proteins. Fats should be deleted. For half an hour you can afford a small serving of carbohydrates at the rate of 0.5 - 1 g of carbohydrates per 1 kg of body weight. The most desirable products to eat vegetables and some cereals. This example oatmeal on the water, vegetable salad, green apples. Calculate the amount of product at this link, for example. REMEMBER! Maximum calorie portions of this (one hour before class) should not exceed 250 calories. Compliance with this rule will direct the energy allocated eaten carbohydrates to burning fat. Fats also have to be deleted.
If your goal - a set of "mass" or maintaining it - be sure to include in the diet peredtrenirovochny proteins. This building material for muscles. The optimal amount of protein per meal before exercise - 2g / 1 kg. body weight. This will promote optimal muscle gain. To maintain sufficient regular use 1-1,5g protein per 1 kg of body weight. Also, do not neglect protein supplements (bars or to