We're building a shape in the kitchen!

1. It's for women

2. It's for men

3. Protein (building material)

4. Carbohydrates (energy material)

5. Healthy vegetable fats (energy reserve material)

1. It's for women

For the purposes of this Regulation, the following definitions shall apply:

2. It's for men

Depending on the training objective, 100300 kcal per day is added. It should also be remembered that the established energy value of the diet is not less than the basic conversion level! 3.88, 362 + [13, 397 × M (kg) ] + [4, 799 × W (cm) ] − [5, 677 × L (g) ] shortcut: M current, total body weight expressed in kg, W cm expressed in cm, L age expressed in years. Mifflin pattern PPM (biotics) SWE (rest time energy expenditure) = [10 × body mass expenditure (kg)) = [6, 25 × body weight (kg), and then can be maintained as a result of organism expenditure (5 × PPM) (measured in calories) = [1, 1 × PPm] [1, 2 × 2 1 2 ¢ ] Calculation of the average physical activity of a person's life is the main factor for maintaining a healthy body weight (5 × 1, PPM), which is the average weight of the body weight of a healthy person;

3. Protein (building material)

Intensive trainers who want to gain muscle mass should ensure an adequate protein intake along with their diet. Protein sources include animal products: meat and meat products, poultry, fish, eggs, milk and cheese. Among plant products, most protein is found in pulses, soy products, nuts, rice or cereal products. 1 gram of protein is equal to 4 calories. The body also uses protein to produce enzymes and hormones, maintain balance and transport nutrients.

4. Carbohydrates (energy material)

This is why it is so important to choose the right qualitative carbohydrates. The difference between them is quite significant. Compound carbs are found primarily in whole grain products, i.e. whole-grain baked goods and flakes, thick casks, brown rice, raisins, and pulses. In addition, easily digestible carbs, which are refined sugar, are found among others. In sweets, cakes, colored beverages and many other highly processed products, often with added sugar.

5. Healthy vegetable fats (energy reserve material)

Therefore, it is important to limit the intake of fats in our diet, or to eliminate them entirely from our diet. Supplements should be divided into macro- and micronutrient supplements. However, this information is essential for athletes! 1 g of fat is 9 kcal. Plant fats should be supplied in the form of products such as avocados, nuts, peaches, seeds, oils, essential oil, flaxseed oil, olive oil or olive oil.