The ultimate guide to workout nutrition
The most nutritious meals should be in the morning, as in this way we provide the body with enough energy trough the day. The last meal before bedtime should be primarily protein, as the body prepares for rest and the energy consumption is greatly reduced.
The morning begins with breakfast!
Make it very nutritious, because there is a lot of work waiting for us during the day, especially if you are preparing for physical activities of heavy training. In particular, it should consist of complex carbohydrates that will give us energy.
But also do not forget about the proteins that will help restore the cells in your body.
The golden rule that you should definitely hold on to is that the carbohydrates are consumed in the morning, as the day passes the intake should be more limited, and at dinner of course zero carbohydrates.
The breakfast should be followed by a snack that should be light.
Lunch will be richer and complex
It should include a lot of complex carbohydrates, also a meat source proteins, and do not forget the fiber from the vegetables.
In two to three hours, a snack should follow, again light.
The dinner should be pure protein, because you do not need carbohydrates for any major effort at night, and you will also need enough protein to regenerate the muscle fibers during the sleep because only the muscle regeneration process occurs only during the night.
- Eggs: white, whole eggs prepared without fat
- Milk products: less fat (0.5 to 1.5 m.m.) curd, milk, cheese, yogurt
- Meat: Roasted in the oven or hot-dipped beef, low-fat cooked prosciutto, fatty turkey or chicken salami, lean pork, chicken without skin, turkey without skin, horse meat, rabbit meat, etc.
- Fish and seafood: cooked, steamed, roasted in oven or grilled all kinds
- Plant proteins: beans, peanut butter, soya products
- Fats and oils: peanut, linseed, olive, rapeseed, sesame, vegetable oil, margarine without trans fats
- Nuts and seeds (in shell): peanuts, brazilian nuts, walnuts, hazelnuts, pistachio, sunflower, linseed and sesame seeds
- Bread and pastry: buckwheat, rye, rice, oat bread, whole-wheat flour, whole-wheat flour with no added sugar
- Fruit and juices: all fresh, frozen fruit and freshly squeezed juices
- Vegetables: fresh, frozen, cooked or pickled without any additives
- Cereals and products: cereal, millet, flakes, couscous, brown or wild rice, whole-grain or soybean pasta
- Soups: Beef, chicken, tomato, vegetable soup
- Fast food: grilled chicken sandwich, salad plate, salad with grilled chicken without made salad dressings.
- Beverages: unsweetened lemonade, mineral water, teas, coffee, unsweetened fruit juices, water, herbal teas
- Snacks and sweet foods (limited): dried fruits, oil-free popcorns
Not Recommended Food:
- Fried eggs
- Dairy products: whole wheat, milk, cheese, yogurt, sour cream, pudding, sweet cream, ice cream
- Meat and meat products: offal, beef – oily cuts, sausages, fried meat, salami, pork – oily cuts, pate, ham
- Fish and seafood: fried fish, fried seafood products (e.g. fish sticks, crab chips)
- Fats and oils: margarine, butter, vegetable fat
- Nuts and seeds: dried roasted or roasted on oil, salted.
- Bread and pastry: white bread, donuts, muffins, pies, pancakes, croissants, cakes, waffles, tortillas, wrappers, buns, and biscuits
- Fruit and juices: preserved or frozen in syrup and sweetened, fruit juices with added sugar
- Vegetables: starch: potatoes (au gratin, baked, mashed, croquettes), spinach (in creamy soups, in pastries, in sauces)
- Cereal products: white rice, white meal pasta
- Soups: all cream soups
- Fast food: burritos, hamburgers, fries, pizza, sandwiches
- Beverages: Alcoholic (liqueurs, beer, wine, spirits), all soft drinks sweetened with sugar, all fruit juices with added sugar.
- Sweet foods and snacks: popcorn, pretzels and salty pastries, chips, all kinds of sweets and chocolates, all kinds of sugar, honey, sweet toppings, jam with added sugar.
Related: What to eat before training?