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Але це не так. 70% успіху – це правильно розрахований раціон. Навіть якщо ви не скидаєте вагу, це не означає, що можна їсти все підряд. Без правильного харчування ви не зможете наростити м'язи або поліпшити функціональні показники.\u003C\u002Fp>\u003Cp>\u003Cem>Тому, слідкуйте за тим, що ви їсте.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>\u003Cimg alt=\"Помилка № 1: тренуєтеся без врахування дієти — Харчування спортсмена: 7 найпоширеніших помилок\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F7260\u002FmzW0y.jpg\"\u002F>\u003C\u002Fem>\u003C\u002Fp>\u003Ch2>Помилка № 2: споживаєте замало калорій\u003C\u002Fh2>\u003Cp>Щоб були сили на тренування, нам потрібна енергія, яку ми отримуємо з їжі. Крім занять спортом організм виконує інші життєво важливі функції, для яких теж необхідна енергія. Деякі в день тренування споживають більше калорій, а в день відпочинку урізують їх кількість. Але у такому випадку ви забуваєте про основний обмін речовин. Це кількість калорій, необхідних для життєво важливих функцій: дихання і роботи серця. Не можна, щоб калорійність денного раціону була нижче норми. При високому рівні активності потрібно 2400 – 3000 ккал. При середній активності: 1800 – 2200 ккал. А при низькому рівні активності: 1600 – 2000 ккал.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Помилка № 2: споживаєте замало калорій — Харчування спортсмена: 7 найпоширеніших помилок\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F7261\u002F2MHvs.jpg\"\u002F>4tololo.ru\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Помилка № 2: споживаєте замало калорій — Харчування спортсмена: 7 найпоширеніших помилок, фото 2\" loading=\"lazy\" src=\"https:\u002F\u002Fmixsport.pro\u002Fassets\u002F5eeac1cb\u002Fplugins\u002Fsmiley\u002Fimages\u002Flightbulb.png\"\u002F> \u003Cem>Якщо ви будете споживати менше калорій, на вас чекають неприємні наслідки.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>\u003Cstrong>Мінімальні наслідки низької калорійності:\u003C\u002Fstrong>\u003C\u002Fem>\u003C\u002Fp>\u003Cul>\u003Cli>слабкість;\u003C\u002Fli> \u003Cli>втома;\u003C\u002Fli> \u003Cli>непереносимість холоду;\u003C\u002Fli> \u003Cli>запаморочення;\u003C\u002Fli> \u003Cli>набряки рук і ніг;\u003C\u002Fli> \u003Cli>запори.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>\u003Cem>\u003Cstrong>Серйозні наслідки:\u003C\u002Fstrong>\u003C\u002Fem>\u003C\u002Fp>\u003Cul>\u003Cli>каміння в жовчному міхурі;\u003C\u002Fli> \u003Cli>остеопороз;\u003C\u002Fli> \u003Cli>порушення або припинення менструального циклу.\u003C\u002Fli>\u003C\u002Ful>\u003Ch2>Помилка № 3: робите ставку на спортивне харчування\u003C\u002Fh2>\u003Cp>Не чекайте чудодійних ефектів від спортивних додатків. Запам'ятайте, ключове слово це «додатки» – те, що додається до основного раціону, а не замінює його. Тому, ваше основне харчування має бути правильним і збалансованим. Робіть акцент на натуральній їжі з мінімальним ступенем обробки: рибу, крупи, овочі, фрукти і зелень.\u003C\u002Fp>\u003Cp>\u003Ca href=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F7262\u002FmzlAf.jpg\" rel=\"noopener nofollow\" target=\"_blank\">body.com.ua\u003C\u002Fa>\u003Ca href=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F7263\u002FOuRrd.jpg\" rel=\"noopener nofollow\" target=\"_blank\">www.vkusnoe-pohudenie.ru\u003C\u002Fa>\u003C\u002Fp>\u003Cp>Не купуйте всілякі вітаміни і харчові додатки лише тому, що прочитали про їх неймовірну користь. Надлишок вітамінів ще небезпечніший, ніж їх нестача. Дійте за простою формулою: зрозумійте, яких речовин не вистачає в раціоні, й тільки потім компенсуйте це додатками. Щоб дізнатися, чого не вистачає вашому організму, здайте розширений аналіз на біохімію крові.\u003C\u002Fp>\u003Ch2>Помилка № 4: зловживаєте посттренувальним прийомом їжі\u003C\u002Fh2>\u003Cp>Після інтенсивного тренування нам здається, що ми можемо з'їсти слона. Тому, величина порції збільшується та іноді ми навіть дозволяємо собі щось шкідливе. При цьому, ми не відчуваємо докорів сумління. Адже півтори години пробули в тренажерному залі. Насправді, це виглядає приблизно так: 10 хвилин йде на переодягання, 5 хвилин на спілкування з тренерами або відвідувачами, 5 хвилин на розігрів і ще 5 хвилин на похід до туалету. У підсумку, замість 90 хвилин повноцінного тренування ми відпрацьовуємо всього 70 хвилин, а то й менше. Так що не дозволяйте собі зайвого навіть після півторигодинного походу в спортзал.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Помилка № 4: зловживаєте посттренувальним прийомом їжі — Харчування спортсмена: 7 найпоширеніших помилок\" loading=\"lazy\" src=\"https:\u002F\u002Fmixsport.pro\u002Fassets\u002F5eeac1cb\u002Fplugins\u002Fsmiley\u002Fimages\u002Flightbulb.png\"\u002F>\u003Cem>І пам'ятайте, що кожний прийом їжі після тренування – це підготовка до наступних навантажень. Від того, чим ви наповните організм напередодні, залежить наскільки, ефективними будуть подальші тренування.\u003C\u002Fem>\u003C\u002Fp>\u003Ch2>Помилка № 5: нехтуєте мінералами\u003C\u002Fh2>\u003Cp>При складанні раціону багато враховують лише білки, жири і вуглеводи. І складають раціон, виходячи з їх необхідної кількості. Але не можна забувати про важливі для організму мінерали – магній і залізо. Магній бере участь в переміщенні кисню і скороченні м'язів, а залізо сприяє виробленню енергії під час тривалих навантажень на витривалість.\u003C\u002Fp>\u003Cp>\u003Ca href=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F7264\u002F_YR9n.jpg\" rel=\"noopener nofollow\" target=\"_blank\">gymbeam.ua\u003C\u002Fa>\u003Ca href=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F7265\u002FNRX6g.jpg\" rel=\"noopener nofollow\" target=\"_blank\">pitall\u003C\u002Fa>\u003C\u002Fp>\u003Cp>Щоб організм отримував необхідну кількість мінералів, потрібно максимально наповнити і урізноманітнити меню. Обов'язково додайте до раціону сезонні овочі та фрукти, цільнозернові продукти (коричневий рис, гречка, кіноа, житні пластівці) та горіхи.\u003C\u002Fp>\u003Ch2>Помилка №: 6: п'єте мало води\u003C\u002Fh2>\u003Cp>Про те, що потрібно за день випивати достатню кількість води, кажуть всі лікарі та фахівці з харчування. Тим не менш, деякі все ж не підтримують водний баланс в організмі.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Помилка №: 6: п'єте мало води — Харчування спортсмена: 7 найпоширеніших помилок\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F7266\u002FtGGh8.jpg\"\u002F>Gravity Sport\u003C\u002Fp>\u003Cp>\u003Cstrong>\u003Cem>Щоб ви не забували пити воду протягом дня, нагадаємо про її користь:\u003C\u002Fem>\u003C\u002Fstrong>\u003C\u002Fp>\u003Cul>\u003Cli>допомагає наростити м'язову масу;\u003C\u002Fli> \u003Cli>покращує продуктивність;\u003C\u002Fli> \u003Cli>прискорює процес спалювання жирів;\u003C\u002Fli> \u003Cli>покращує засвоєння спортивного харчування;\u003C\u002Fli> \u003Cli>очищає організм від токсинів;\u003C\u002Fli> \u003Cli>нормалізує роботу травної системи.\u003C\u002Fli>\u003C\u002Ful>\u003Ch2>Помилка № 7: неправильно споживаєте енергетики та ізотоніки\u003C\u002Fh2>\u003Cp>Для підвищення продуктивності багато хто п'є енергетики та ізотоніки. В цьому немає нічого супернебезпечного, але зловживати ними не варто. Для початку, давайте розберемося, яка різниця між цими двома продуктами.\u003Cbr\u002F> Енергетики підвищують енергоздатність, прискорюють обмін речовин, допомагають швидше відновитися і активніше спалювати жир. Ізотоніки потрібні, щоб нормалізувати водно-сольовий баланс після інтенсивних тренувань, заповнити втрату вітамінів та електролітів, прискорити відновлення, запобігти зневодненню, а також підвищити ефект білкових дієт.\u003C\u002Fp>\u003Cp>У складі енергетиків присутній кофеїн, рослинні екстракти, карнітин та штучні збудники нервової системи. Ізотоніки містять калій, магній, кальцій і вітамін В. Начебто, нічого небезпечного, особливо у випадку з ізотоніками. Але справа у тому, що зловживання енергетиками викликає розлади нервової системи. А до складу ізотоніків багато виробників додають різні ароматизатори, щоб поліпшити смак. Через це в ізотоніках міститься велика кількість цукру.\u003C\u002Fp>\u003Cp>Існує прекрасна заміна для цих двох продуктів. Зелений чай і гуарана стимулюють роботу нервової системи і підвищують енергоздатність. Цитрулін малат знижує м'язовий тиск. Коензим допомагає швидше відновитися після тренування і омолоджує клітини. Женьшень підвищує витривалість і зміцнює імунітет.\u003C\u002Fp>\u003Cp>Слідкуйте за тим, щоб харчування було збалансованим, і не припускайтеся помилок. На Mixsport ви знайдете ще багато цікавого про харчування спортсменів. Нещодавно ми поспілкувалися з Олександром Фокою, \u003Ca href=\"\u002Fblog\u002Fdietolog-aleksandra-usika-podelilsa-sekretami-pitania-cempiona\">дієтологом Олександра Усика, і він поділився з нами секретами харчування чемпіонів.\u003C\u002Fa>\u003C\u002Fp>",[],{"title":1585,"description":1586},[1599,1612,1623,1634,1645,1656],{"id":1600,"slug":1601,"kind":1584,"title":1602,"subtitle":230,"excerpt":1603,"cover":1604,"accent_color":230,"published_at":1605,"reading_minutes":254,"items_count":990,"preview":1606,"tags":1607},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1608,1609,1610,1611],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1613,"kind":1584,"title":1614,"subtitle":230,"excerpt":1615,"cover":1616,"accent_color":230,"published_at":1617,"reading_minutes":232,"items_count":990,"preview":1618,"tags":1619},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1620,1621,1622],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1624,"slug":1625,"kind":1584,"title":1626,"subtitle":230,"excerpt":1627,"cover":1628,"accent_color":230,"published_at":1629,"reading_minutes":240,"items_count":990,"preview":1630,"tags":1631},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1632,1633],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1635,"slug":1636,"kind":1584,"title":1637,"subtitle":230,"excerpt":1638,"cover":1639,"accent_color":230,"published_at":1640,"reading_minutes":232,"items_count":990,"preview":1641,"tags":1642},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1643,1644],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1646,"kind":1584,"title":1647,"subtitle":230,"excerpt":1648,"cover":1649,"accent_color":230,"published_at":1650,"reading_minutes":217,"items_count":990,"preview":1651,"tags":1652},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1653,1654,1655],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1657,"slug":1658,"kind":1584,"title":1659,"subtitle":230,"excerpt":1660,"cover":1661,"accent_color":230,"published_at":1662,"reading_minutes":240,"items_count":990,"preview":1663,"tags":1664},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1665,1666],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]