Proper nutrition varies depending on the training stage, from a base of complex carbohydrates and protein at the beginning, to an increase in calories and protein during intense phases, and a calorie-controlled diet during the cutting phase. It's essential to adjust your intake to optimize performance, recovery, and prevent injury.
Nutrition is key to performing and recovering well at every step of your training. As you progress through the program, your needs change to achieve better results and avoid injury.
When you start training:
The first thing is to create a solid foundation. Eating complex carbohydrates like oats, brown rice, and vegetables gives you energy for your sessions. You also need to focus on protein, such as chicken, fish, or legumes, so your muscles can adapt and prevent injury.
When you intensify:
With more weight and more repetitions, your body craves more calories and protein. You need to increase your protein intake so your muscles can repair properly, and you need to add healthy fats, such as avocado, nuts, and olive oil, to provide sustained energy. Drinking water is essential to maintain performance and avoid fatigue.
During the definition or fat loss phase:
Here we aim for a controlled calorie deficit, eating foods rich in nutrients and low in empty calories. Protein is still important to prevent muscle loss, and you should reduce refined sugars and saturated fats. Additionally, staying well hydrated and consuming micronutrients helps you recover and feel better.
Each stage of training requires dietary adjustments to maximize the benefits and avoid risks. It's best to consult with a sports nutrition expert to develop a tailored plan for each phase.
Autor: administrador
May 30, 2025
