Achieving a sports result requires the athlete to make all efforts, including compliance with the rules of nutrition and careful compliance menu for athletes. They require a separate diet, which is different from what ordinary people can afford.
Picking up food gymnasts the menu is always individually – it includes extremely healthy foods that strengthen the muscles and ligaments and provide enough energy for the whole day with a minimum calorie content. For those athletes who are engaged in rhythmic gymnastics, the question of proper nutrition is of particular importance, since they must simultaneously combine a slender figure and iron muscles.
It should be remembered that any fatty meat is prohibited for use in the morning. It is also necessary to strictly limit the use of eggs, you can not more than 1 pc per morning meal. Breakfast must necessarily include a "cheerfulness drink" from water, lemon juice and honey, but it is better to refuse large amounts of water. The ration of breakfast depends entirely on the type of activity that a person will do during the day.
Approximate gymnasts menu for breakfast:
½ cups of oatmeal to add nuts and a small amount of honey, eat a sandwich with butter and cheese, sweet tea is allowed.
½ cups of oatmeal without anything, 1 boiled egg, a slice of red fish (preferably unsalted) with butter and bread, sweet tea and 1 cookie.
Boiled fish, vegetable salad with cheese, sweet tea with a piece of bread and honey.
If oatmeal is not suitable, it can be replaced with rice. After 3-4 hours after breakfast, it is advisable to arrange a small snack, which will consist of savory yogurt, fruit, bitter chocolate.
Usually, menu for athletes It is a dietitian who knows best what particular products are suitable for a particular person, so it’s still worth listening to his recommendations. Lunch is best carried out 2 hours before the start of training, then the food will still have time to properly distribute.
50 g vegetable salad, which is filled with lemon juice or olive oil, 150 g boiled meat 100 g barley soup, tea or water with lemon.
180 g buckwheat cereal with meat sauce, 1 tomato, unsweetened compote of natural berries, a slice of lemon.
100 g soup, steamed cutlet and cauliflower, compote, lemon.
Any gymnasts menu be sure to include a lemon, it can only be canceled if there is an allergy to this citrus.
For dinner athlete’s food, menu which is made at once for several days, assumes the use of not too "heavy" products and the minimum quantity of fats.
200 ml yogurt, vegetables and fruits are not limited.
Vegetable salad with squids, apple compote.
Low-fat cheese mass, lemon tea.
There are many options for dishes for a sports diet, the main thing is to monitor the usefulness of such dishes and their calorie content. Although this menu may seem scanty, in fact, it is quite enough to meet all the needs of an adult organism, in extreme cases, an individual correction of the diet is possible. If you really urgently need to lose excess weight, the oatmeal diet is fine for 3-4 days, but no more!