According to fitness trainers, it is possible to do without supplements, but sports loads will exhaust the body so much that the athlete will soon abandon his hobby and return to his old life. nutrition, the beginner will achieve certain results, but this process will take a long time. There is a high probability that the desired muscle relief will never appear, and the extra pounds will not go away.
Nutritional features of novice athletes
The universal advice for any kind of sports activity is an increased intake of water, protein and carbohydrates. With the optimal content of these components in the body, the required amount of energy will be actively generated, which the athlete can spend in the gym. If the primary task arises - to lose weight, then all fatty foods must be excluded from the diet. As a meat processing, for example, preference should be given to cooking (frying can be replaced by baking the product in the oven without adding oil). The products themselves also need to be carefully selected. For a sports diet, chicken fillet and fish are suitable. Salads from fresh vegetables with herbs, fruits should be present in the diet of a losing weight athlete regularly, as they contain a large amount of fiber. In addition, you must adhere to the following rules:
eat small meals, but often;
do not break the diet (6 times a day at the same time);
chew food thoroughly;
use sports supplements daily.
For muscle growth, all of the above recommendations are also relevant, only in this case it is necessary to increase products containing protein - a building material for the body. For example, the diet may contain low-fat cottage cheese, fish and seafood, eggs, dairy products, legumes (beans, peas), etc. Carbohydrates are equally important: you need to eat porridge (oatmeal, buckwheat), fruits, vegetables.