Sports diet

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Recommendations diet

Diet is designed for athletes, takes 8-12 weeks. It includes a large number of proteins, so weight loss muscle mass is lost, but the fat is burned systematically. This nutrition plan eliminates sugar and foods containing it. Alcohol and sauces also fall into the category of forbidden foods. Products are recommended to be boiled, steamed, stew with added water, baked without fat.

Diet is mandatory combined with physical activity. For 4 weeks you're supposed to use the following scheme: to eat every 3-4 hours (5-6 meals provides). Each meal should contain 5 g of fat, about 18 g protein, 30 g carbs. Rate of salt is reduced significantly (in cooking, it cannot be used during the day allowed salt 3 servings of food).

Sample menu

Breakfast: toast and 180 g of cottage cheese with slices of Apple
Dinner: 150 g steam fish, 4 tbsp vegetable porridge and vegetable salad
Dinner: 150 g boiled chicken fillet, 4 tbsp steamed vegetables and lean cereal
Snacks: cottage cheese, milk drinks

the Tea and coffee you can drink in the morning. The rate of fluid – 1 liter for every 30 kg of body weight. On training days, it is permissible to add another 600 ml of liquid. You can not drink carbonated beverages.

the Next phase of the diet takes 8 weeks. It involves complete elimination of carbohydrate food after 14.00. Until that time you can eat carbs, but in limited quantities. Fruits and flour products are prohibited.

Sample menu

Breakfast: porridge (2 tbsp), eggs of 6 proteins, 100 g of vegetables
the Second Breakfast: porridge (2 tbsp), boiled or stewed white meat (100-150 g), cucumber
Lunch: a serving of steam fish without salt (200 g), the same amount of vegetable salad without salt
Snack: protein shake
Dinner: steam fish or boiled shrimp (200 g) with lemon juice and herbs

Sports diet requires the correct conclusion. After the last step we have to go on a diet the first weeks. Such a diet is followed for a month, after which you can gradually expand your diet by adding starchy food.

Gentle option diet

This option will suit those who are involved in sport at professional and Amateur level. In this meal plan are allowed to eat not only vegetables but also fruits. Every day you can eat 130-150 grams of lean meat or lean fish and drink about 500 ml of milk or fermented milk drinks. It is useful to eat cottage cheese, you can also afford a small amount of cheese. Source of protein could be plant foods (e.g., legumes). The norm of free fluid – 1.5-2.5 l it is Necessary to refuse from alcohol. Packaged juices are excluded.

Sample menu

Breakfast: 2-3 tbsp. l. oatmeal, protein eggs (2 PCs.), 100 g of cottage cheese and orange juice
lunch: fruit mix, dressed with low-fat yogurt
Lunch: vegetables, 100 grams of chicken fillet, 2 tbsp brown rice
afternoon Snack: 100 g of cottage cheese and a baked potato
Dinner: fish, cooked vegetables, such as kiwi or Apple.


a Diet that contains large amounts of protein foods, is contraindicated if you have problems with the gastrointestinal tract, kidneys and liver.


Sports diet is a special method that takes into account the physiological characteristics of the human body. It is well dries the body, but is not for everyone.