To get rid of excess fluid and achieve greater relief of the muscles of the press, a week before the performances, athletes sit on a special diet based on the carbohydrate alternation method.
Its main advantage is the quick achievement of results: if you combine it with training, you can lose up to 2-3 kg per week.
Carbohydrate Alternation Rules
On low carb days, the body spends carbohydrate (glycogen) reserves in the liver – the number one fuel for the human body, after which it switches to the number two fuel – subcutaneous fat.
It is necessary to observe a low-carb diet for at least two days, since only at the end of the second day the body consumes the maximum amount of fat reserves – weight loss on this day is maximum. You should not sit on proteins longer, otherwise the body will begin to feed on its own muscle tissue, and less will not be so effective.
After low-carb days, the body should be energized. To do this, within one day you should eat foods rich in complex carbohydrates – vegetables, fruits, cereals. On this day, a person can gain a little weight, which is associated with fluid retention in the body – from 500 g to 1 kg.
The energy value of the menu of carbohydrate and protein days can vary (decrease on days with a low carbohydrate content and increase on high-carb days) or remain unchanged.
Women who are actively involved in sports are shown a diet of at least 1600 kcal – a decrease in the energy value of the diet to 1000 kcal, as in many mono-diets, can affect their well-being, worsen performance.
Follow a diet should be no more than 7 days.
How to exercise during diet days
On high-carb days, you need to do more intensively: this will avoid weight gain these days. In general, the diet works optimally in combination with physical activity.
On protein (or low-carb) days, you should slightly reduce the intensity of the load: the best types of fitness these days are Pilates training, fitness yoga, and jogging.
After playing sports, stretching exercises should be performed – this helps to relax and avoid the accumulation of lactic acid in the muscles.
Roughly athlete’s diet menu
Low carb day number 1
Breakfast: 150 g of cottage cheese, 100 g of leaf lettuce, yogurt without sugar, black coffee with milk.
Snack: yogurt with pumpkin seeds.
Lunch: bean soup with low-fat sour cream or a protein shake, salad with an egg and half a chicken breast with cucumber and cabbage, tea without sugar.
Snack: a handful of walnuts, a portion of a protein shake (from any protein powder with a low sugar content).
Dinner: half chicken breast with soy sauce, sliced non-starchy vegetables, seasoned with butter
Low carb day number 2
Breakfast: egg and 50 g of cottage cheese, 2 cherry tomatoes, sugar-free yogurt, black coffee with milk.
Snack: 100 g of cottage cheese.
Lunch: broccoli puree soup seasoned with low fat soft cottage cheese, lettuce with boiled beef, tea without sugar.
Snack: sugar-free yogurt with seeds.
Dinner: half a chicken breast or 200 grams of boiled shrimp, lettuce, seasoned with butter, tea without sugar.
High-carb day (you need to stick to it for one day)
Breakfast: buckwheat porridge with 1 tsp. olive oil, a big apple, coffee with milk and sugar.
Snack: 30 g of dried fruit, tea.
Lunch: noodle soup, salad with rice and seafood, 2 slices of grain bread.
Snack: a big sweet apple, orange juice, half a muesli bar without sugar.
Dinner: a large portion of barley with beans and stewed onions, tea.
After a high-carb day, you should again switch to a low-carb (protein) diet and repeat the diet again, ending with a protein day.