An adequate diet is the key to success

1. These are the fats

2. Nutritional food ingredients

3. Necessary time for preparation:

4. The procedure of preparation

5. Nutrient content in the entire meal portion

1. These are the fats

Filet from chicken breast potatoes oil from grapefruit seeds fillet from turkey breast white basmati rice flaxseed oil beef, flank fillet brown rice olive oil veal groats (every type) avocado salmon buckwheat noodles egg yolk cod rye bread nuts, e.g. Italian, almonds eggs (particularly egg whites) oatmeal whey protein lean quark It is essential to provide the body with an adequate amount of vegetables that should be added to each food, ensuring that the body gets the necessary micronutrients – minerals and vitamins. It is essential to remember that vegetables and fruits, immediately after physical activity, form the basis of the currently valid healthy eating pyramid. This means that their share in the daily diet should be the largest. It is very important to maintain the proper ratio of vegetable and fruit consumption. During the day, the correct ratio is ¾ – vegetables, ¼ – fruits. Fruits should be eaten in smaller amounts due to the high content of simple sugars, such as fructose. 2. Diet – tips Aspects that must be taken into account when composing a diet: – the optimal number of meals per day is between 4 and 6, usually there are 5 meals; – meals should be eaten at intervals of 3 to 4 hours, so that our body has access to nutrients all day long; – breakfast is best eaten up to an hour after waking up – in this way, nutrients are supplied to the body as quickly as possible, and the negative influence of night catabolism on the muscles is inhibited; – the myth that needs to be debunked is that one should not eat after 6 pm – in fact, the time of meals depends only on our lifestyle. For someone who gets up at 5 am, goes to bed around 9 pm, and takes three-hour breaks between meals, the 5th meal will fall at 7 pm. While someone who gets up at 9 am and goes to bed at midnight will have the last meal around 10 pm. It is worth paying attention to having the last meal 2-3 hours before going to bed; – one should remember that on training days, after training, another meal is added to the menu. At that time, it is best to eat easily digestible protein, such as protein isolate and complex carbohydrates, such as white rice. This will provide a boost of necessary nutrients and replenish glycogen losses that occur during training; – on non-training days, it is worth drinking 2-3 liters of mineral water (not spring water), while on training days, water consumption increases appropriately to our needs and usually ranges from 3 to even 5 liters! Everything depends on the estimated fluid intake (1 kcal = 1 ml fluid) and the duration of the training. All kinds of teas (except black tea) and herbal infusions are also allowed; – vegetables – they should be added to every meal! They are the vegetables and fruits that come from the group of products that should be consumed to provide minerals and vitamins. 3. Inadequate diet – what to avoid? A balanced diet does not take into account sweets, sweet drinks, highly processed products, corn products, caloric sauces, fast food, fatty meats. It is also worth trying to eliminate all kinds of snacks. Many trainers recommend avoiding milk, dairy products, and curd. However, avoiding milk only makes sense if a person has problems with digesting lactose, although on the other hand, it does not contain many nutrients. However, it is not necessary to exclude natural yogurt, which can be a great addition to salads and lean curd. 4. And what if eating a meal is not possible? A balanced diet does not have to be boring. In case eating a full-fledged meal is not possible, a shake can also be a solution! There are hundreds of recipes for such liquid dishes, but the simplest one is to mix whey protein powder with the desired taste, oatmeal, and nuts.

2. Nutritional food ingredients

– Rolled oats – 30 g (3 teaspoons) – Protein nutritional supplement isolate – 30 g (1 part) – Almonds – 10 g (0, 67 teaspoons) – Low-fat curd cheese – 50 g (0,25 package) – Frozen raspberries – 150 g (0,3 package) – Consumption milk 1.5% fat – 250 g (1 glass).

3. Necessary time for preparation:

Requires five minutes.

4. The procedure of preparation

Insert all the ingredients into the mixer, then carefully blend them all together.

5. Nutrient content in the entire meal portion

– Energy – 509.5 kcal – Protein – 51.2 g – Fats – 12.1 g – Carbohydrates – 42.1 g – Fiber – 14.1 g.