"I've been boiling eggs softened in the morning." 12 rules of nutrition from coaches for a beautiful body

Photo is illustrative in nature. From open sources.
GO.TUT.BY asked fitness coaches about the nutrition rules they apply in life - and they use their example to prove that IT works.
 
Фото: из личного архиваPhoto: from personal archive Photo from personal archive. Galina Titova Eating is easy
 
- I am of the opinion that the products themselves are tasty if they are of good quality," says Galina Titova, international master of sports in bodybuilding. - I like to feel each ingredient separately. For example, I love salmon for steam or baked chicken fillets, boiled mackerel or dorado. Add pepper, Salt - and it's delicious.
 
Spend a minimum of time cooking
- I eat very monotonously all week long: there is simply no time for higher cooking. I love a delicious breakfast and dinner, but fast and simple. For example, in the morning I only spend seven minutes cooking:
 
I cook eggs softened. I put the kettle on, brew tea. I pour boiling water into the herringbone of slow preparation, put it for 1.5 minutes in the microwave. I add linseed oil and salt.
I cook dinner in the following way: I quickly fry Meat, fish or omelette to salad - it takes no more than 15 minutes. And the food for the bobbies is conveniently cooked in a multicooker. You can cook porridge from below and fish, meat and vegetables in the steamer bowl at the top.
 
Buying food for good
- I try to buy groceries for good, so I don't have to go to the store every day. If there is a "freshness zone" in the fridge (0 degrees), the chilled meat is stored for five days. It is important to have something in the freezer. I always have fish or meat. And it's good to have a variety of cereals, pasta and any unrefined vegetable oil in the fridge.
 
Ask the institution to cook food the way you want it
- If you happen to be eating in an institution, you can ask not to season the salad or pasta. After all, the most common harm lies in the sauce. Instead, ask to bring vegetable oil, pepper, balsamic vinegar. Do not hesitate to ask how your dish will be cooked. There is always a chance that you will meet and make food "under you".
 
Фото: из личного архиваPhoto: from personal archive Photo from personal archive. Anastasia Vasilkova Do not buy "harmful things" at home
 
- I have a list of products I won't buy: baked goods, sausages, sausages, sausages," explains Anastasia Vasilkova, Belarus' champion in bodybuilding. - Fast food is basically excluded from my life: neither body nor Health will benefit from such food.
 
Set a clear goal
- It is much easier to achieve results when there is a clear goal. Without counting, it is impossible to achieve specific proportions and volumes, so I weigh the food, count proteins, fats and carbohydrates. But it is worth going into the figures when a certain form is needed.
 
There are often
- I cook my food for five meals and add snacks. If I eat often throughout the day, I don't get a lot of hunger. Correspondingly, there is no chance of falling into something harmful. And in case you don't manage to prepare your food, you always get nuts, cottage cheese and sugar-free drinking yoghurt.
 
Фото: из личного архиваPhoto: from personal archive Photo from personal archive. Viktor Shpakovsky Instead of candy - protein bar
 
- I'm good with quality protein bars: when there's no Sugar, a lot of protein, fiber, and some carbohydrates," said Viktor Shpakovsky, master of sports in bodybuilding. - You can have a snack like this when you don't have normal food at your fingertips or want dessert. Another thing is that ordinary shops often sell things that are more like "snickers" in composition...
 
Do not overestimate the impact of training
- Eating a large plate of olivier and mayonnaise and eating a cake, you can not think that it will work out in practice. Usually people overestimate the cost of calories. As a rule, 80% of those who work in the gym spend on average 300-500 kcal for training. Therefore, eating 800, but spending 400, you will not achieve positive dynamics.
 
To eat differently
- The more food in the food basket, the easier it is to keep a diet. In addition, we get more opportunities to take the necessary nutrients for the body. And it is essential to have fruits and vegetables in your diet. This is relevant for supporters of protein diets: due to lack of fiber may begin problems with digestion.
 
Bypass the confectionery department
- For example, I try to bypass the confectionery departments in the drying process to avoid the temptation to buy sweets. Practice shows: if someone has a chocolate bar in stock, it means that sooner or later it will be eaten.
 
Do not place great hopes on sporting drink
- Sports nutrition is a cherry on a cake. Yes, it helps us to recover, gain or lose weight. But on any jar it will be written that it is only an additive to a nutritionally balanced diet. Therefore, it makes absolutely no sense to stock up on buckets of protein and various tablets, but it is not normal to eat them.
 

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