Sports drink during fasting is possible. Proper exercise while fasting

Where to get protein during fasting and is it possible to build muscle mass during this period? How to train in fasting and is it necessary at all? Dietitian Alla Shilina and fitness trainer Pavel Fatykhov - Herbalife experts - answer all your questions.

Alla Shilina,company nutrition expertHerbalife, dietitian, endocrinologist of the highest category:

Nutrition in fasting must be approached very responsibly, especially for people who are engaged in high physical exertion. The menu during this period is best selected individually, since the needs of the athlete depend on his age, gender, parameters and training schedule. But there are a few general recommendations that everyone who trains must follow.

It is important to remember about balanced diet, which saturates the body with micro- and macronutrients in optimal amount and ratio. Otherwise, you may face the consequences of imbalance and improper diet: chronic fatigue, inability to complete a workout or warm-up. It is important to consider: protein and carbohydrates affect the performance of an athlete, and carbohydrates and fats provide him with energy for effective muscle development.

The main problem during fasting is the refusal to consume animal protein. Studies have shown that the need for athletes in this element is higher than for those who do not engage in serious physical activity. People who are fond of sports that require endurance should consume 1.2-1.4 grams of protein per kilogram of body weight per day, and strength athletes - 1.4-1.8 grams. In fasting, you should try to eat proteins plant origin: legumes and soy products, nuts and seeds. By the way, soy protein- the only vegetable protein with a complete amino acid composition and can be considered a complete replacement for animal protein, unlike other sources. Therefore, sometimes a meal can be replaced with a protein shake.

An important component of the diet of athletes is omega-3 fatty acids. They reduce the risk of blood clots and have anti-inflammatory properties. Recovery daily allowance fats can be added to food with cedar, linseed or hemp oil, and on strict days of fasting, replace them with seeds, nuts and avocados.

Athletes also need in large numbers B vitamins, especially thiamine, riboflavin and niacin, which provide energy needs and support muscle building. During the off-season, it is important to protect yourself from beriberi, so you should increase your intake of nutritious vegetables and fruits and, if necessary, take a vitamin and mineral course.

During fasting, no less significant is drinking regimen. Physically active people should drink fluid regularly and in sufficient quantity to ensure thermoregulation and normal functioning organism. During training, you need to drink water every half hour, and in hot or dry weather even more often.

From my point of view, in fasting it is impossible to eat in such a way as to achieve muscle growth. During this period, it is much more important to take care of your health, pay attention to changing your diet and listen to your body.

Pavel Fatykhov, fitness trainer, Herbalife expert:

As you know, muscles begin to grow when the body is recovering, and this happens during sleep and through nutrition. Athletes who build muscle physically need protein, and a very large amount of it. In fasting when to use animal protein no, about progression muscle mass out of the question. During this period, you need to adjust the training regimen from recruitment to maintenance. You can’t train according to the same scheme, otherwise the body will progress for some time, but then exhaustion will begin. In training, it is recommended to reduce weight (up to 50% of the maximum weight), do 20-30 repetitions, replace part of the exercises with cardio. At the same time, we should not forget about the use of vegetable protein: cereals, lentils, nuts, etc. You can eat more sports nutrition that contains soy protein, since soy high index digestibility. The main tasks of an athlete who adheres to fasting is not to lose muscle mass and cleanse the body. And then after the end of the fast, you can get an enhanced result in terms of muscle growth.

Not all athletes are atheists. Some athletes observe a religious fast, implying moderate abstinence from entertainment, drink, food and physical intimacy. Sport, leading to the weariness of the body, is a charitable deed. Everyone chooses the measure of forgiveness for himself. It is important for the Lord what benefit the soul receives from abstinence, and not how much and what a person ate. Abstinence from food, which passes without prayer, is not fasting, but a regular diet.

Nutrition for athletes in fasting

Lent lasts 40 days. These days you can not eat meat, dairy and fish products and also eggs. You can drink wine, but not get drunk. In other words, during fasting, prudence and reasonableness are needed. But how to make up for the athlete's energy costs during Orthodox Lent to think about God and not about food.

The difficulty of observing Great Lent is that it falls in the spring, when the body is already weakened by beriberi. There is only one thing left - to include in the diet fresh vegetables and fruits. A diet devoid of cottage cheese, eggs, fish, meat and poultry is a lack of intake of amino acids, including essential ones. The consequences of this may appear as constant fatigue, deterioration of mood, decrease in immunity, as well as a decrease in stress resistance.

This means that it is necessary to include in the diet products containing valuable vegetable proteins, such as mushrooms, seeds, nuts, cereals, soybeans. They are less valuable biologically, but during the period of fasting they are able to support the body of an athlete. Vegetable proteins are not fully digested. If albumin chicken egg absorbed by 100%, then vegetable protein by 50%. The indicator of the amount of protein in terms of a dry product speaks in favor of plant products:

• peas - 22.4%;
• beef - 20%;
• lentils - 27.6%;
• cottage cheese - from 9 to 18%.

Comparing the amino acid composition of different vegetable proteins, then in terms of usefulness, soy proteins are in the first place, and lentils are in the second place. The best option- usage different sources vegetable protein, for example, a combination of cereals, legumes, as well as milk and cereals. During fasting, you can include coconut and soy milk in the diet. After cooking, the proteins are denatured, which makes them easier to digest. An exception may be celiac disease, which is expressed in intolerance to vegetable protein. With such a diagnosis, you will have to abandon cereals containing gluten: barley, rye, wheat.

Athlete's diet during fasting

To prevent:

• hunger from low-calorie food;
• dehydration of the body;
• poisoning with ketone compounds from excess fatty foods,

athletes must follow the following recommendations concerning diet during fasting:

It can be:

1. Consume products with high content protein and calorie density.
   • bananas (1 g of protein and 120 kcal per 100 g of product);
   • broccoli (5 g protein) and other green vegetables;
   • dried fruits;
2. Fruit can be used to make smoothies and purees. Drinks will saturate the body with additional calories and will be effectively absorbed.
3. Regulate fat intake - maximum tsp. vegetable oil or 2 tbsp. l. seeds or nuts per 1000 kcal from food.
4. Instead of white bread, it is worth switching to bran. For cereals, it is also better to take whole grain cereals, and not their crushed versions.
5. Laminaria or seaweed will relieve vitamin deficiency B12. It normalizes the work of the heart, helps with concentration, and increases efficiency.
6. Instead of tea and coffee, it is better to drink dried fruit compote. This is an opportunity to get valuable minerals and vitamins, alimentary fiber, without which the activity of athletes is impossible.

Protein in the post

They can become a lifesaver. Well-known manufacturers have similar complexes with a complete set of amino acids. They allow you to continue building muscle mass, feel a surge of strength and quickly recover from intense workouts. Along with amino acid cocktails, vitamin complexes should also be taken. Those who want to lose weight can 20 minutes before physical activity accept . He is responsible for delivery. fatty acids in the myocardium and skeletal muscles. Helps burn fat while you work out.

Of the protein products, they are included in the diet and, which, of course, is inferior to the egg and whey counterparts. But from the amino acids that enter the blood after the breakdown of soy protein, the body will be able to build muscular framework. The metabolism will improve. Muscles will receive additional relief. Subcutaneous fat is oxidized.

Great replacement sunflower oil will be, the most valuable source of a complex of unsaturated fatty acids and fat-soluble vitamins.

May be useful for fasting athletes, vegetarians, and those allergic to animal proteins.

Restriction in the diet of some products does not mean that you can eat the allowed ones as much as you like. Measure in everything is the main condition of fasting. The way out of it should also be reasonable, you should not eat everything indiscriminately and in huge volumes.

And then clarity of mind will come, purification will occur, but not to the detriment of the athlete's toiled body.

Is it possible to maintain the usual mode of study during Lent? And if so, how to ensure sufficient nutrition without animal food? We will tell you which plant foods are high in calories and contain required amount protein, so that you do not feel hungry in the post and remain energetic.

Lent is a period of renunciation of animal food, so the question essentially sounds like this: how to ensure 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 are healthy, satisfying, and delicious in which combinations. Therefore, we all make the same mistake - we eat too much. fatty foods(oils, nuts, seeds) and concentrated (dried fruits, grain dishes) - and slide into one of three states:

1. Ketone poisoning (from excess fat).

2. Dehydration.

3. Hunger from a lack of calories.

Meanwhile, plant foods are nutritious enough to provide an athlete. Pay attention at least to the fact that the number of vegetarians among sports stars is steadily increasing. At right approach lean food can even get you new level and the following tips will help.

diet

1. Eat Foods High in Calorie Density and High in Protein:

• Fruit. One medium banana contains 120 kcal and over 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. Replace tea, coffee and mineral water on juices to get extra calories from drinks.

3. Watch your fat. For every 1,000 calories of diet, there should be no more than 1 teaspoon of oils or 2 tablespoons of nuts/seeds.

4. Your foundation is fruits and vegetables. If they are not enough, add grains and dried fruits (muesli, buckwheat and oatmeal, kutya). 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. Get out of the post, too, smoothly.
• Tune in with curiosity to learn new things about nutrition and about yourself.
• Keep a food diary, describe the body's reaction to different dishes and your condition. Recordings will be useful to you in a year.
• If you feel nauseous or dizzy, this may be a sign of clearing old stocks of toxins (if there are no factors that speak for food poisoning). Just give yourself a rest until you come back good health. But the loss of energy indicates that you are doing something wrong - you do not have enough calories or moisture.

Having done everything right, you will find how by the end of Lent, strength and clarity of mind increase. And who knows, you might want to stay longer on lean diet and learn more about her?

What foods will become a source of energy in the post?

Vegetable calories and - a great way out! Seeds, mushrooms, various cereals, nuts and soybeans - an incomplete list of natural and useful products which are always in abundance. It is they who are able to properly maintain and nourish the athlete's body with all the necessary substances. But it is worth considering the moment that vegetable proteins are not able to be absorbed at 100%. This percentage is different for each product, for example: peas - 22.4%, lentils - 27.6%, and cottage cheese - from 9 to 18%.

The ideal tandem during Lent is a combination of various cereals, legumes, as well as many cereals. Do not forget about drinks such as coconut and soy milk. They are just a storehouse of useful plant!

Fasting athlete's diet

• Be sure to consume in large quantities those foods that contain the most protein and calories: broccoli, bananas, various dried fruits, honey and green vegetables;
• To make your fasting diet more colorful and interesting, you can make delicious smoothies and purees, as well as drinks from fruits and vegetables. They will be quickly assimilated by the active organism;
• Do not forget to regulate the amount of fat: the maximum per day is a teaspoon of vegetable oil, as well as two tablespoons of seeds or nuts;
• White bread is bad fast carbohydrates, and it is desirable to forget about them. Instead, bran pastries are perfect;
• Porridges should be whole, their crushed versions have long lost their useful properties;
• To prevent B12 vitamin deficiency, you will have to eat kelp or sea kale. You probably already heard about its miraculous properties, and bad taste can in one moment turn into a pleasant action;
• Tea and coffee are our irreplaceable companions, but still they should be replaced with nutritious dried fruit compotes.

Sports nutrition and supplements during Lent

Great Lent is a time of purification of the soul and body, and you need to approach it carefully. We do not forget about the measure in everything, as well as about a reasonable way out: it largely decides what kind of life the sports body will live after suffering nutritional stress.

Other helpful articles.

Coming Great Lent. A lean diet encouragesreduced protein intake. How does this fit with power?workouts? Is it possible to avoid muscle loss? Howrationally set up a meal plan during this period?

Many people successfully combine a fixed diet based on vegetable protein with strength training, and achieve impressive results. But I’ll make a reservation right away - the diet of athletes who do without animal protein does not go well with the rules that the Church prescribes to observe during Lent. A strict interpretation in which certain days the number of meals is limited and is seriously reduced, and even oil is excluded, according to objective reasons not suitable for serious strength training. Therefore, you must immediately decide for yourself what kind of Fast is being observed, and what is the priority - muscle mass, or following all the instructions exactly. Plus, in our country, many protein source products have to be ordered, but, sorry for the prose, it’s enough high prices from countries where vegan food is not considered something out of the ordinary. Otherwise, if the Fast is not strict, everything is quite doable and feasible.

Deficiency or surplus?

Technically, we can eat with a small deficit, maintain muscle mass, and strength too. But, unfortunately, this is more true for very experienced athletes, who, moreover, constantly cycle both training and calorie count.

If the goal is to conserve mass, the easier path is to not be deficient. But there are two problems here:

• how to ensure an adequate percentage of fat, and avoid its significant increase;
• how to get enough protein vegetable sources, however, it will be a problem in the second case too.

Personally, my opinion is that pushing all the changes into one life span not worth it. Have you had any experience of observing Great Lent? How did it feel? And about the prosaic - how did the weight change? To be honest, I personally had an attempt to switch to veganism, but it ended with a return to cottage cheese and eggs. The idea, of course, is completely different at its core, but the body has changed in such a way that the whole process was apprehensive. For me, all this was faced with an “epoch of scarcity”, and I ate mainly bean curd, greens and grains with legumes. Plus a limited amount of fruit, and vegetable oils. It sounds pretty normal, but for me personally, bean curd did not become an option - not very good digestibility. After a couple of months, all the signs of a protein deficiency were evident, with swelling, a drop in muscle mass, and a chronic cold. Well, the working weights have dropped. Not in the same way as on food, of course. raw vegetables with fruits (I also had such an experiment, it came to an excellent deadlift of 50 kg for 5 repetitions, after which common sense prevailed), but still, there was no desire to lift something there in the hall. "Aesthetic" training for repetitions is still okay, but not a barbell.

In general, my personal experience, as well as scientific sources that recommend eating a minimum of 1.5 g of protein per 1 kg of body weight and a minimum of 4 g of carbohydrates vote for "support" or a small surplus.

The big protein problem

Products that could provide normally digestible protein are sold with us in a very limited quantity. Personally, I ate only soy isolate from Genetic Lab from domestic, and it did not seem to me an ideal protein. Maybe it makes sense to immediately seize it with enzymes, but it is absorbed with problems. However, this is not the case for everyone, it can be attributed to individual feature digestion. Previously, protein soups with pea protein isolate were also sold in a pharmacy, but now for some reason they have disappeared. Both products have enough normal amount grams of protein per serving.

From "foreign" decent soy protein have ON. 25 g protein, 8 essential amino acids, 0 g sugar. Miscible with water or soy/almond milk. But here we are interested in something else - it can be added to oatmeal, for lovers of sweet cereals - and to rice with millet, too, giving not only a chocolate flavor (there may be more, but I met chocolate and French vanilla), but also a protein component. There are no secrets here - 1-2 scoops of protein can be eaten daily. By the way, it is also sold in some “our” online stores.

Of the less common brands - RawFusion, Naturade, Garden of Life. There is different products, including the so-called meal replacements, with carbohydrates and dietary fiber.

tofu and us

Tofu is sold at Auchan, if you have them. But you need to carefully read the information, and avoid canned cottage cheese. I don’t know what they put there, but the swelling after it is the most gorgeous. Moreover, not only for me, who is prone to the problem, but also for several people who are not prone to the problem, too. Pretty good sold in a tetra-pack called SilkTofu

There is also soy "meat", but this product for an amateur and with fairly good digestion.

Other sources

There are also almond and soy milk, they can be added to cereals and drunk just like that, but it’s only suitable as additional source- about 3 g of protein per 100 ml.

Is it possible to get by with regular products?

In a meat-free environment, there are rumors of miraculous blends of 1 part chickpeas and 2 parts chickpeas. Allegedly, "it" helps to gain all the necessary amino acids. A simple analysis with any calculator shows that there is still not enough protein in the mixture. Things like this are good when own weight objectively low, and the protein norm is small.

In addition, it makes sense to take a blood test and find out if there is an iron deficiency. Still, spring vegetarian food is far from a storehouse, even if you eat a bunch of lettuce every day. And the deficiency of this microelement is a rather unpleasant thing for training too.

Well, standard advice. The more difficult to digest food is the basis of the diet, the smaller portion, and more multiplicity. No secret meaning - so the food is simply better absorbed.

With training, too, you can work towards increasing its effectiveness. Oddly enough, in the context of a modified diet, relatively heavy, but rather rare sessions will be more "preserving" muscles. Now it's time to remember Golden Rule bodybuilding about training one muscle group only 1 time per week.

I want to wish you to understand this issue for yourself and good luck in all your endeavors. After all, eating only bananas and oatmeal, coupled with attempts to go to the gym, is a very common problem in Lent.