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Система питания в бодибилдинге

Неправильное питание может привести к потере питательных веществ и вызвать кишечные проблемы, которые могут привести к витаминной недостаточности, общей усталости, повреждению печени и потере мышечной массы.

Здесь мы предлагаем ряд продуктов, которые употребляются с каждым приемом пищи. Они необходимы для того, чтобы избежать однообразия в Вашей диете.

Завтрак:

  • Коричневый рис, цельнозерновой хлеб, овсяное печенье или кунжутное, зрелые кислые фрукты, мед или варенье с низкой калорийностью, фруктовые соки.
  • Йогурт обезжиренный, соевый йогурт, соевое молоко, яичный белковый омлет (с одним желтком).


К полудню. Выберите что-то одно из следующего:

  • соевый йогурт, овсянка или цельные зерновые крекеры, например с кунжутом.
  • + хлеб из непросеянной муки, индейка, курица, тунец или макрель.
  • Рисовые салаты, макароны из цельной пшеницы, картофель + индейка, курица, говядина, яйцо.


Обед:

  • Рис, макароны, овощи, картофель (а лучше смешанный с овощами), овощи, салаты или обезжиренный бульон.
  • Курица, говядина, яйца, тунец, скумбрия, кальмары, лосось, сардины, форель и моллюски.


Ужин:

  • Салат (артишок, баклажаны, брокколи, кабачки, лук, капуста, спаржа, шпинат, лук-порей, горох, фасоль, чечевица или грибы.


Рекомендации по питанию

Избегать рафинированного сахара, сладостей в целом, свинины, продуктов с высоким содержанием холестерина, алкоголь, соль. Очень важно потреблять достаточное количество жидкости, чтобы предотвратить накопление токсичных метаболитов и удержания жидкости.

Между приемами пищи должно быть разделение 3 часа (максимум 4). Никогда не пропускайте прием пищи. В качестве приправ можно использовать лимон, помидор или горчицу.

И, наконец, вы должны съедать столько пищи, сколько сможете переварить.

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