Is it possible to go in for sports while fasting? How to create a balanced diet for a fasting athlete. Where to get strength
But, as you know, not everyone is shown fasting. So, the canonical books themselves say that pregnant women and sick people are actually prohibited from fasting. It is worthwhile to beware of young immature organisms and elderly people.
Fasting is contraindicated for any illness. That is why it is said that the elderly do not need to fast. Old age is always some kind of chronic disease. And in this case, fasting - as a departure from traditional nutrition - causes a relapse of these diseases, a worsening of the condition. It negatively affects digestion, liver, kidneys. Fasting is also contraindicated in children. It is a growing organism that requires constant nourishment. Its absence can lead to delayed development of the musculoskeletal system and other growth and development problems.
But here's the paradox: fasting is not always shown to perfectly healthy young people. In particular when it comes about the constant stress of a big city and serious physical exertion.
Even if we are talking about completely healthy people, without chronic diseases, without infections like the flu, anyway, during fasting, heavy physical activity, in particular in gym, is contraindicated. During fasting, there are days of hunger completely, there are days of dry eating, and activities on these days exhaust the body and can cause problems. of cardio-vascular system, homeostasis. Indeed, in the classroom, protein is consumed, which we cannot replenish with meager lean food. And in general, the diet of an athlete simply must be varied due to the peculiarities of the functioning of his body, otherwise all the hidden and sluggishly current negative processes in the body become aggravated.
What advice can you give to those believers who still want to fast but not give up their regular activities?
If you fast with moderate zeal, eat seafood often, for example, you can continue your studies. But it must be borne in mind that you need to alternate power and aerobic exercise(only strength training is contraindicated). Also, do not overexert yourself. Perhaps at the time of fasting, you should choose a tactic of maintaining shape, rather than changing it.
And, of course, you need a varied diet, as much as possible in the conditions of the pace of life of a metropolis. The main problem of fasting clients of fitness clubs today is the lack of time. The road to the office, often a sedentary job, the road to the club, where you just want to do your body so that it can live and prosper, the road home ... All this eats up almost the whole day - there is no time to cook for myself. And fasting comes down to potatoes, bread and tea. In the meantime, lean food - if handled wisely - can be surprisingly varied. If you try to observe this variety, then fasting will not have a negative impact.
Last but not least, a remark to all fasting people. It is important to remember that fasting is not a diet, as many people perceive it. This is not a refusal to eat and a way to lose weight. If you look at it, legumes, cereals, cereals are not shown to every person in ordinary life, and not only during the fasting period. Fasting is, first of all, self-restraint in everything. This concerns not only food, but also negative emotions, excessive pleasures, many areas, up to married life. Therefore, everyone should think about what exactly his desire to fast should be manifested in.
Food during Lent
During the fast, you should eat a balanced diet. Every day, the body should receive 100 g of fat, 100 g of protein, 400 g of carbohydrates. In this case, food should be 4 times a day or 5 times a day, since without animal proteins, saturation occurs slowly.
1.
Take a multivitamin, eat honey, nuts, seeds, beans, soy, peas.
2.
Cook porridge from a variety of cereals, eat berries, vegetables in different types, greens.
3.
Bread preferably from coarse grains, black, gray, white, but not rich.
4.
Drink plenty of fluids: mineral water, rosehip decoction, green tea, herbal teas, dried fruit compotes. Freshly squeezed juices, jelly, apples, bananas, dates are useful.
5.
Salads from raw, pickled and pickled will help to diversify the diet; vegetables. Baked potatoes with vegetables, oatmeal, buckwheat, pearl barley, wheat, millet, are tasty and healthy. semolina.
6.
It is advisable to cook vegetable soups, lean borscht, cabbage soup.
But what about training during fasting, because it requires energy, and energy is taken from food? Let's figure it out.
Where to get the strength?
Recall that the main energy for movement, and therefore for training, is carbohydrates. Already against their background, the very fats that cover our body with deposits of various forms are involved in the decay. So, to exercise, first of all, you need to eat carbohydrate foods!
With this, according to the rules of fasting, everything is in order. During the fast, you can eat cereals, potatoes, pasta. All of these foods contain a lot of carbohydrates, and they are just suitable for losing weight - "slow". Unlike "fast" ones (like sugar), they take a long time to be absorbed, so the feeling of satiety lasts longer.
Feeling full during fasting is of course a problem. Especially for those who at other times are used to eating a lot of meat products. Even with a stomach filled with cereals, such a person may be hungry. And hunger during training is a dangerous thing - you can easily faint.
Go for the trick. Have mashed soups, potatoes and cereals with gravies and sauces in your food, especially two to three hours before training. They will make the food more satisfying.
Glorious Protein
But with animal proteins (proteins), the situation is not so simple. It is them that we will be almost deprived of throughout the post. And this is where there is a serious danger to weight loss and health, because during training, especially strength training, protein is consumed! It must be replenished in the amount of 0.8-1.5 g per 1 kilogram of body weight. The lower number is for moderately exercising women, the upper number is for actively exercising men. In addition, for a city dweller, fasting often turns into a monotonous diet: pasta, potatoes, bread, sometimes porridge - there is simply no time to cook tasty and varied. But the diet of a person who moves a lot must be varied, otherwise he will not receive all the necessary substances.
How to be? First of all, give up heavy training and resistance exercise. Fasting workouts should be light, as after an illness or injury. You should change running to walking, strength training to exercise, aerobics to walking. For protein, eat fish on the days it is allowed. There is enough of it in fish, and in the absence of meat, it will help you recover from workouts. Eat more legumes and soybeans, they are also rich in protein, however, it is poorly absorbed due to the large amount of plant enzymes. However, there are now many soy products where the protein is in a relatively readily assimilable form. By the way, in terms of its amino acid composition, it is the closest to animal protein.
"SIDE EFFECTS" OF POST
"Reduced" intake of nutrients during fasting can sometimes lead to some " side effects"They can occur due to changes in internal processes in your body. Blood pressure and blood sugar levels fall, metabolism changes, and stored toxins are released into the blood in order to be eliminated from the body. In the early days of fasting, these changes can lead to certain symptoms: anxiety, drowsiness, headache, hunger and thirst, nausea and fatigue, increased nervousness, constipation.
However, experience shows that those who experience the most discomfort during fasting are in need of it the most. The most common symptoms are chills, fatigue, and hunger. Hunger, by the way, disappears on the second or third day of a long fast. The best means against these sensations are fresh air, sun exposure, relaxing surroundings, warm baths and soothing teas. Herbal tea (plus a little honey) works well against fatigue and hunger and relieves headache... BUT chamomile tea very helpful for insomnia.
WATER OR JUICE?
A number of nutritionists believe that fasting on fresh raw vegetable and fruit juices, along with pure vegetable soups and broths and herbal tea, leads to faster recovery of the body and more efficient elimination of toxins than fasting "on water." Raw juices are rich in vitamins, minerals, enzymes and sugars. These nutrients are easily absorbed without undue stress on the body, helping to accelerate cell regeneration and overall body rejuvenation. During fasting, the body "burns" and excretes huge amounts of accumulated waste. We can make this process easier by drinking alkaline juices instead of water during the fast. I have watched many fasts and conducted extensive research and testing of the characteristics of fasting, and am convinced that when fasting it is much more effective to drink fruit and vegetable juices than water. Removal from the body of uric and other inorganic acids will be accelerated.
You can choose from a huge variety of vegetable juices. An excellent combination is carrots, celery and parsley. The ideal ratio is five parts carrots, two celery and a sprig of parsley. Parsley is used in such a small amount due to its high iron content. Carrot-apple and carrot-beet juices are very popular. By drinking a variety of juices throughout the day, you will provide your body with an excellent array of nutrients found in various vegetables.
Vegetable broths can be prepared from potatoes, carrots, legumes, broccoli, cauliflower, celery, turnips, cabbage and onions, which are boiled for about half an hour over low heat in fresh and clean water, poured into a large saucepan with a lid, filtered and drunk.
Herbal tea will be a great addition to your menu. Mint, chamomile and rose hips are very pleasant to the taste. A cup of chamomile is best taken at night. Rosehip contains vitamin C. Peppermint is a great refreshing after workout.
Drink running water whenever you feel thirsty. You can drink about two and a half liters of juices and vegetable broths a day and the same amount of water. Do not drink in one gulp. Enjoy your drink. If hunger riots and begins to cut in the stomach, pacify this carnage with a glass of water.
Sport, as you know, is a very energy-consuming activity. Therefore, people who are actively involved in it, always take a responsible approach to their nutritious diet, so as not to deplete the body. Despite this, many athletes observe religious fasting, at certain times of the year, limiting themselves to animal products. How to provide your body with the necessary amount of protein is one of the most important tasks for an athlete during fasting. Amino acids, soy protein and many other plant sources of protein are used. Careful attention should be paid to nutrition during this period, since in the case of inappropriate distribution active substances in the daily diet, there is a high risk of many failures in sports activities.
Sports achievements are inextricably linked with great physical and emotional stress. During the fast, it is advisable to adhere to a rational diet. For an athlete, a big plus will be work on his own moral and volitional state and the ability to better control his body and feel it better. Contrary to popular belief, people who exercise vigorously can be vegetarians despite the limited amount of protein, fat and carbohydrates. During this period, it is not recommended to include food of animal origin in the daily diet, the only task is to correctly replace them.
Even vegetarian food can be beneficial and contribute to the achievement of excellent results in sports. The undoubted benefits of fasting are obvious, because it normalizes digestion, restores expended strength, and also normalizes the psychological state. 3 days before the fast, it is recommended to undergo a three-day bowel cleansing procedure. On the first day, it is advisable to consume exclusively mineral water without gas, on the second day you should drink a vegetable broth, and eat a vegetable salad for dinner. On the third day, the diet consists of fruits and vegetables. A similar method of preparation for Orthodox post not only will allow you to painlessly transfer a long-term restriction to your usual food, but also effectively cleanse the alimentary tract. Thus, the body will become more susceptible to plant proteins, as well as to other equally useful substances. Athletes who are fasting are advised to eat foods that are high in plant protein (protein). It can be soy flour, peanuts, sunflower and pumpkin seeds, almonds, hazelnuts. In strict fasts (for example, Christmas), the consumption of dairy products is completely excluded. Such a restriction will benefit the body, since it will no longer be saturated with fatty acids and bad cholesterol.
Sports nutrition products are especially relevant during fasting. Experienced athletes understand that the training process lasts all 12 months of the year and during the fast they consume proteins for muscle growth, amino acids for body recovery and vitamin complexes to provide all the necessary micronutrients. High-quality soy protein, of course, is inferior to whey and egg protein in some respects, but it is quite well absorbed by the body and saturates it with a mass of useful substances. As a matter of fact, there is no special alternative to fasting, which means that the most suitable one should be selected and accepted. This protein, when ingested digestive system, begins to break down into amino acids, which are responsible for building the muscle frame. The use of soy protein helps to improve metabolism, remove subcutaneous fat and give muscle definition. Without a doubt, the most respected source of amino acids by athletes is by all means included in the daily diet during fasting.
In addition, during training, and just during the day, it is recommended to drink amino acid cocktails. Almost all famous manufacturers sports nutrition in their lineup have similar complexes, which include a set of all essential amino acids. If you are not well versed in sports nutrition, we recommend that you check out the MusclePharm Amino 1 and MuscleTech Amino Build. These drugs contribute to a faster recovery of the athlete's body after exercise. As a result, a burst of energy is provided, as well as a rapid build-up of muscle mass. Together with amino acids, it is strongly recommended to take vitamin complexes.
Protein is a protein that helps athletes gain and stay fit. But is it possible in fasting protein, and will the absence of this drug in the diet affect the well-being of those who are gaining weight in the gym? This question arose not by chance, since nowadays not only men, but also women are actively involved in sports and take care of a beautiful appearance.
Can i take protein during fasting?
If you decide to go in for sports, you need to gain a large amount of protein food per day. It is physically unrealistic to eat enough protein to cover the needs of a person who is gaining muscle mass... That is why many are wondering if protein can be taken while fasting?
Proteins, or polypeptides, are amino acids, without which our body cannot function normally. In ordinary life, a person can do without them, but at the same time, sexual function will be significantly reduced, since protein compounds are actively involved in the formation of the reproductive system. Vegetarian practices show that with a constant decrease in the amount of protein, the body begins to use internal resources. This does not apply to weight loss, but rather to the restructuring of the hormonal system.
Is it possible to take the protein that sports nutrition stores offer in the post - definitely not. It is obtained from milk and animal components, and according to the Charter it is prohibited as a product of animal origin.
Soy Protein Isolate is the only sports nutrition product.
However, our industry also offers vegetable proteins derived from soy:
- soy milk;
- soy sour cream;
- soy proteins;
- Soy meat;
- tofu cheese
- and other soy foods can be used as proteins in fasting.
Many fasting people are happy to replace dairy and meat products with proteins found in soy products. These proteins will be enough for a person with low physical activity, just to satisfy hunger. For athletes who train in heavy weights and at the same time regularly give their muscles a lot of stress, it makes no sense to eat up muscle mass with plant proteins. This will still not be enough to build the relief. Therefore, you have to choose, either muscles or proteins.
Going in for professional sports, you should decide for yourself that you will not have such a thing as fasting. An organism that receives above average physical activity cannot get enough of a variety of vegetables and fruits containing proteins:
- 100 g of broccoli or cauliflower contains 5 g of protein;
- a glass of dried fruits contains 5 g of protein;
- 100 g of asparagus contains 4 g of protein.
Many fruits and vegetables contain protein, but plant proteins cannot replenish the amino acid supply. Therefore, the answer to the question of whether protein is possible during fasting should be considered: the choice of either fasting, or proteins.
Is it possible to maintain a habitual exercise routine during Lent? And if so, how can you provide adequate nutrition without animal food? We will tell you which plant foods are high in calories and contain the required amount of protein so that during fasting you do not feel hungry and remain energetic.
Lent is a period of refusal from animal food, so the question essentially sounds like this: how to provide a complete diet for an athlete using only plant foods?
The main problem is the lack of knowledge and experience
Most people know very little about plant foods - about which foods in which combinations are healthy, satisfying and tasty. Therefore, we all make the same mistake - we eat too much fatty food (oils, nuts, seeds) and concentrated (dried fruits, cereals) - and we roll into one of three states:
1. Ketone poisoning (from excess fat).
2. Dehydration.
3. Hunger from lack of calories.
Meanwhile, plant foods are nutritious enough to provide an athlete. Take note of the fact that the number of vegetarians among sports stars is steadily increasing. With the right approach, lean food can even put you on new level, and the following guidelines will help with this.
The diet
1. Eat foods with a high calorie density and protein content:
- Fruits. One medium banana contains 120 calories and more than one gram of excellent protein;
- Green vegetables. 100 grams of broccoli contains almost five grams of protein;
- Dried fruits - dates, dried apricots, nuts and seeds;
2. Make fruit purees and smoothies. This trick helps to normally absorb a larger amount of food. Substitute juices for tea, coffee and mineral water to get extra calories from drinks.
3. Watch out for fats. For every 1000 kcal of the diet, there should be no more than 1 teaspoon of oils or 2 tablespoons of nuts / seeds.
4. Your base is fruits and vegetables. If they are not enough, add grain and dried fruits (muesli, buckwheat and oatmeal, kutia). Here is an example of a lean sports menu for one day.
Diet
- Start enriching your diet with vegetables and fruits in advance, stretching the transition for about a week. Exit the post smoothly too.
- Tune in to learn new things about nutrition and yourself with curiosity.
- Keep a food diary, describe the body's response to different dishes and your condition. The notes will come in handy in a year.
- If you feel nauseous or dizzy, it may be a sign of clearing old toxin stores (if there are no food poisoning factors). Just give yourself some rest until you feel good back. But the loss of energy indicates that you are doing something wrong - you do not have enough calories or moisture.
If you do everything right, you will find that strength and clarity of mind increase by the end of Lent. And who knows, maybe you want to stay on a lean diet longer and learn more about it?
