Food plan for training of varying degrees of intensity

To achieve good results in running as a whole, it is not the intensity of individual training that is important, but the continuity of the training process. Most often, amateurs face recovery problems.Almost everyone experienced a breakdown during the day, familiar with the loss of motivation to run or the deterioration of results in training. There are two reasons for this: the first is overcharge, and the second, however trite, is sleep and nutrition. Together with Sergey Sorokin we are sorting out the second option! 

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No procedures, modern equipment, super trainers will not help you if you do not consume enough calories. And the calories are not empty, without the necessary amino acids, vitamins and trace elements, and getting calories from high-quality products. In addition, we train at different times, someone in the evening, someone in the morning. Meals should also differ depending on the time of training. After analyzing a ton of literature on the topic of nutrition and studying the mass of materials related to vitamins and other dietary supplements for athletes, I had a scheme.

This scheme takes into account almost everything that an athlete needs. The basic idea is that, depending on the intensity of training, the diet should also change. In the days of intense workouts, nutrition should be one, in the days of light workouts differ. 

Of course, nutrition can also be taken into account depending on the body types (endomorphs, mesomorphs and ectomorphs), but in this article we will analyze the dependence of nutrition on exercise time and intensity. With intensive training, our body spends glycogen (the supply of carbohydrates in the body), there are also many destructive effects on muscles and ligaments under the influence of lactic acid and fatigue. After such intense loads, our body is restored using the fast recovery phase (60 min after exercise) and slow (2-3 days). During the fast recovery phase (protein-carbohydrate window), our body is very much in need of glucose (energy for recovery), amino acids (building material), vitamins and electrolytes. All these resources will be completely thrown on the restoration of the body.

Immediately after training are needed:

  • fast protein (whey protein or amino acids alone);
  • simple carbohydrates (sugar);
  • vitamin C and E (antioxidants to neutralize free radicals);
  • magnesium-potassium-sodium (restoration of salt balance). 

If you miss this moment, the body will burn muscles to take amino acids, risk reduced immunity (lack of C and E), you can expect convulsions or muscle hypertonus (lack of salt), bad mood (disruption of body processes). This missed opportunity can seriously affect not only training, but also at work and in the family. A sluggish boss with lowered attention and a tired parent is not a very interesting prospect. 

During the slow phase, our body spends less than its capacity to recover, but, nevertheless, the process will continue, especially at night. It is also important that the body does not go hungry, does not expend energy from glycogen stores and does not burn its own muscles to fill the deficit in amino acids. It is important for us to recover to the next workout, while maintaining high performance outside workouts. Only in this case, training will accumulate strength, and not deplete us, leading to injuries, demotivation and disease! Therefore, the evening of the first half of the day needs energy from complex carbohydrates, which will gradually be assimilated and supply us with energy. Vitamins and minerals are needed for all the mechanisms of the endocrine, cardiovascular, nervous and other systems to work in conditions of recovery.

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Intensive training in the morning (pulse from 140 to 180)

Training on the pulse above 140 is provided mainly by burning carbohydrates. And the higher the pulse, the more anaerobic glycolysis prevails with the release of lactic acid over aerobic. We sweat more, lose potassium, sodium and magnesium salts. The body, as a result of consuming large amounts of oxygen, is exposed to its aggressive forms (free radicals), and its own antioxidant protection is depleted. The musculoskeletal system is subjected to severe shock, microdamages appear at the level of muscle fibers. 

2 hours before your workout

  • a glass of water upon waking
  • oatmeal (rice, buckwheat) porridge
  • multivitamins 

Training

Within an hour after training

  • immediately isotonic (restore salt)
  • fast carbohydrates (banana, sweet bread, honey, fitness bar)
  • BSAA: muscle protection, recovery
  • vitamin C (250-500 mg) and vitamin E (100-200 mg): immunity support 
  • in 30 minutes whey protein: muscle recovery (glutamine and BCAA), ligament repair (collagen), arginine, and so on. 

Breakfast

  • at the beginning of fresh vegetable salad (necessary fiber)
  • then 2 eggs, 150-200 g brown rice (pasta, buckwheat)
  • tablespoon of olive oil 

Lunch

  • fruit muesli on kefir or thermostatic yogurt / porridge / soup / a lot of fruit (apples, oranges, berries)

Dinner

  • Vegetable Salad 100-150 g
  • meat 150-200 g
  • oatmeal / brown rice / jacket potatoes / buckwheat / pasta 150-300 g
  • 2 slices of whole grain bread (or from flour of the 2nd grade)
  • tablespoon of olive oil

Afternoon tea

  • cottage cheese 9% with thermostatic yogurt (matsoni, beefitelis, katyk)

Dinner

  • poultry / fish 150-200 g
  • boiled vegetables 100-150 g
  • tablespoon of olive oil 

An hour before bedtime

  • casein (night protein) 20 g
  • Intensive training in the evening (pulse from 140 to 180)

    Breakfast

    • after waking up a glass of water – in 30-40 minutes. a fresh vegetable salad
    • then 2 eggs and brown rice / pasta / buckwheat / porridge 150-200 g 
    • tablespoon of olive oil
    • Supplements: Multivitamins

    Lunch

    • fruit muesli on kefir or thermostatic yogurt / porridge / soup / a lot of fruit (apples, oranges, berries)

    Dinner

    • Vegetable Salad 100-150 g
    • meat 150-200 g
    • oatmeal / brown rice / jacket potatoes / buckwheat / pasta 150-300 g
    • 2 slices of whole grain bread (or from flour of the 2nd grade)
    • tablespoon of olive oil 

    2 hours before your workout

    • oatmeal (rice, buckwheat) porridge 

    Training

    Within an hour after training

    • immediately isotonic
    • fast carbohydrates (banana, sweet bread, honey, fitness bar)
    • BAA: BSAA, vitamin C (250-1000 mg) and vitamin E (100-200 mg) 

    An hour before bedtime

    • casein (night protein) 20 g 

    Do not have dinner at night, it will slow recovery!

  • Recovery training in the morning (pulse from 110 to 130)

    Training on the pulse below 130 is provided mainly by the oxidation of fats. In this pulse, the heart works with the maximum stroke volume, while the frequency is the lowest (with a pulse below 110 and the stroke volume decreases), the body’s maximum blood supply. We practically do not sweat, i.e. we save potassium, sodium and magnesium salts. The musculoskeletal system is subjected to a light shock load; under the condition of maximum blood flow, the ligaments are strengthened and capillarization is developed. On this pulse, it is unpleasant to run, because fats do not give out much energy (as on pulse 140), moreover, a strong feeling of laziness may occur due to the appearance of serotonin in the brain, under the influence of the amino acid tryptophan. Tryptophan and fatty acids use the same transport, so tryptophan does not enter the muscles, but enters the brain.

    2 hours before your workout

    • a glass of water upon waking
    • thermostat yogurt
    • Supplements: L-carnitine (1000-2000 mg) 

    Training

    Breakfast

    • immediately after exercise for fat burning L-carnitine (1000-2000 mg), yogurt / curd / kefir (something carbohydrate-free)
    • after some time at the beginning of breakfast fresh vegetable salad
    • then 2 eggs, 150-200g brown rice (pasta, buckwheat)
    • tablespoon of olive oil
    • Supplements: Multivitamins 

    Lunch

    • fruit muesli on kefir or thermostatic yogurt / porridge / soup / a lot of fruit (apples, oranges, berries) 

    Dinner

    • Vegetable Salad 100-150 g
    • meat 150-200 g
    • oatmeal / brown rice / jacket potatoes / buckwheat / pasta 150-300 g
    • 2 slices of whole grain bread (or from flour of the 2nd grade)
    • tablespoon of olive oil
    • Supplements: Panangin (asparkam)

    Afternoon tea

    • cottage cheese 9% with thermostatic yogurt (matsoni, beefitelis, katyk) 

    Dinner

    • poultry / fish 150-200 g
    • boiled vegetables 100-150 g
    • tablespoon of olive oil
    • Supplements: Panangin (asparkam), selenium

    An hour before bedtime

    • casein (night protein) 20 g
    • Supplements: ZMA 
    • Recovery training in the evening (pulse from 110 to 130)

      Breakfast

      • a fresh vegetable salad
      • then 2 eggs and brown rice / pasta / buckwheat / porridge 150-200 g
      • tablespoon of olive oil
      • Supplements: Multivitamins 

      Lunch

      • fruit muesli on kefir or thermostatic yogurt / porridge / soup / a lot of fruit (apples, oranges, berries) 

      Dinner

      • Vegetable Salad 100-150 g
      • meat 150-200 g
      • oatmeal / brown rice / jacket potatoes / buckwheat / pasta 150-300 g
      • 2 slices of whole grain bread (or from flour of the 2nd grade)
      • tablespoon of olive oil 

      2 hours before your workout

      • cottage cheese 9% with thermostatic yogurt (matsoni, beefitelis, katyk)
      • Supplements: L-carnitine (1000-2000 mg) 

      Training

      Dinner 3 hours before bedtime

      • poultry / fish 150-200 g
      • boiled vegetables 100-150 g
      • tablespoon of olive oil

      An hour before bedtime

      • casein (night protein) 20 g 

      Train and eat properly!

Updated: December 17, 2018 — 8:29 pm

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