Healthy diet for women in fitness

With an unbalanced and improper diet, the benefits of fitness and even regular strength training will be minimal.

The need for a healthy diet in sports

healthy diet for fitness

A healthy diet that gives the body the necessary amount of protein, fat and carbohydrates, fluids, minerals and vitamins will provide:

  • Lack of premature fatigue from training;

  • Formation of resistance to growing loads;

  • Normalization of the balance of fat and muscle tissue.

If there is not enough protein in your diet, the body during and after exercise will burn not fat cells, but muscles. If you give up carbohydrates, then there will simply be no strength even for light exercises.

The correct ratio of proteins, fats and carbohydrates.

A balanced diet has all the necessary macronutrients.



Complex carbohydrates, unlike simple ones, are rich in fiber, minerals and vitamins. But to abandon the latter is also not worth it. Before exercise, it is best to eat just carbohydrates, and you can also fast.

Complex healthy carbohydrates:

  • Brown rice;

  • Hard pasta;

  • Cereals;

  • Berries

  • Green vegetables

Calorie 1 gr. carbon - 4 kcal

If the goal of fitness is losing weight, you need to lower your carbohydrate intake. However, the daily norm should not be cut to less than 60-150 gr.



Omega-3s, omega-6 and other essential fatty acids provide beauty and health. They should not be confused with processed fats used in food production.

Healthy fats:

  • Nuts

  • Melted butter

  • Sunflower seeds

  • Olive oil

  • Coconut oil

  • Avocado

In 1 gr. fat - 9 kcal. If you're seriously looking for a healthy lifestyle, buy supplements like Omega 3 or take regular fish oil.

The proportion of fats in a healthy diet during fitness classes is 25-30% of the total calorie content. You will not lose weight earlier if you remove this macro from the diet or reduce it to 0.5 g. per kilo of weight. Such "experiments" will result only in hormonal disruptions, skin, nail and hair problems.



It doesn’t matter if you want to lose weight or get a beautiful sculpted body, proteins must be present in a healthy diet. This is the building material of the body, without which the muscle fibers that are destroyed during training cannot recover properly.

After doing fitness for weight loss, you should eat protein - but light and quickly digestible. The ideal solution is a protein shake. If the goal is to build muscle, after training you can eat protein + very few carbohydrates.


  • Soy, beans, nuts, quinoa;

  • Greek yogurt (refuse products with additives);

  • Eggs (you can eat 2-3 pcs a day with yolk);

  • Low-fat meat (pork, beef poultry).

In 1 gr. protein is 4 kcal.

Quantity calculation form for a healthy diet: for every 0.5 kg. body weight - 1 g. squirrel. If you weigh, for example, 70 kg., Then you should eat about 140 grams daily. macrocell.


A necessary element in fitness classes. Fiber will, among other things, remove lactic acid from the muscles.

Dietary fiber is present in the coarse tissues of plant foods: from seeds and stems to peels. Recommended sources: vegetables, fruits, berries, nuts, wholemeal bread, cereals, mushrooms, legumes, dried fruits.

Daily rate: 25-38 gr. fiber depending on body weight. It is recommended to use both with protein intake of food, and with carbohydrate.

Optimal calorie intake - if your goal is to lose weight

Trying to gain the norm for proteins, fats and carbohydrates, one should not forget about the total calorie content of the diet.

For reference: 1 kg. fat = 7200 kcal (average). Burning in the classroom or cutting off the calorie intake of 500 kcal., From 1 kg. clean adipose tissue can be removed in 2 months.

When calculating the calorie content of the daily diet, it is necessary to take into account those calories that will be "eliminated" by fitness:

  • Jumping rope. About 440 kcal are burned per hour .;

  • Tabata Performing exercises at a more or less intense pace in just 4 minutes robs 64 kcal .;

  • Strength training at home. If you work with weights, take bottles of water or sand, dumbbells, then in an hour you will spend about 300 kcal.

Calorie calculation formula for women (WHO recommendations):

  • (0,034 x body weight in kg. + 3,538) x 240 x CFA = daily calorie content.

Physical activity coefficient (CFA): 1.5 - high, 1.3 - medium, 1 - low.

If your norm per day is 1300-1500 kcal., Then, not cutting it and controlling proteins, fats and carbohydrates, but burning calories in sports, you will begin to lose weight correctly. Those. to get rid not of muscles, but of fat.

Pamela Reif - Home Workout Plan 2022