How to create a power plan
Sport And Fitness / / December 19, 2019
As is known, the press is forged in the kitchen. Performing special exercises - this is only half the story. The remaining 50% - this is exactly what you are eating. Because what is the use of lean muscle mass if they are hidden under a layer of fat? At least there is absolutely the opposite problem - exhaustion. As a result of all the good intentions undermined by, and with them vanish and results. So today we'll talk about how to transform their eating habits into a more correct and not give it up after the first week. ;)
Diet is very difficult, both physically and mentally, and the use of them is often very short. To good habit entrenched, can not immediately rush into battle and dismiss all unprofitable, but such a beloved and familiar: still goes wrong and had a ball. Also do not forget that not all diets are suitable for certain sports. For example, the same ketogenic diet not suitable for those who are engaged in intense interval training, triathlon or running on middle and long distance, since during all these activities spent a lot carbohydrates.
Before deciding on a certain menu is not only consult a doctor or a specialist in the field of nutrition, but also to gather more information about what processes are based on diet and whether it can be combined with your training.
So, coach and nutritionist from Biodynamic Wellness (California) Anna Robertson offers a fairly simple and routine for many people, the daily diet adapted for those who run or any other sports, which comprises a sufficient amount of cardio (aerobics, step aerobics, intervals and functional training) and does not include extensions muscle masses.
Option menu for one day
Breakfast
For example, your eating breakfast consists of a cup of coffee with cream and sugar (optional) and a plate of oatmeal with milk fat content of two percent.
Anna advises to replace sugar on a natural sweetener - honey or maple syrup. As a second option it offers breakfast omelette of several eggs, cooked in coconut oil - is an excellent source of protein and healthy fats.
Dinner
Anna offer - salad with protein and vegetables, plus a piece of dried wholemeal bread.
Snack before running (training)
Anna advises to prefer natural food, which is always going to be bioavailable. For example, it is perfect so-called Trail Mix - a mix of nuts and dried fruits, which are an excellent source of carbohydrates to quickly restore lost energy. For longer run (10 km or more) suitable apple with almond paste (or other nut paste). This snack will provide you with the right fats and carbohydrates.
During long runs
To make up for fluid and electrolytes suitable minerals, and they do not necessarily need to be purchased in specialty stores. For example, drinking water with the addition of a pinch of sea salt will help compensate for the lack of fluid and minerals. If you drink salted warm water you do not like, you can add a little more to Frechet citrus or cranberry juice.
Snack after a jog or a workout
Within 30 minutes after the run it is desirable to increase protein intake. For those who ran 10 km, it can be the same apple with nut paste or cream cheese (Philadelphia, mascarpone). This snack will help fill the reserves of amino acids needed for muscle recovery, a combination of fruit and fat increase blood glucose levels, which will provide your cells with energy. For those who run more need more impressive reinforcement that provide proteins, carbohydrates and fats. One of the options - the egg or tuna salad, served on a dried slice of wholemeal bread.
Dinner
Dinner should always contain protein, carbohydrates and fats. Our body uses proteins of animal origin much better than vegetable (sorry vegetarians), as they are rich in nutrients. Healthy fats: coconut oil, olive oil or avocado oil. An example of a full dinner - brown rice, quinoa or sweet potatoes plus meat (any on your taste) and vegetables, steamed. Also, you can afford a glass of chilled white wine.
"Posleuzhin" or If you really want to eat after 18:00
If you really want to eat, take a fruit or berries. The berries are packed with antioxidants and vitamins, they help get rid of free radicals and support the detoxification of the body. And those who run 10 km or more, deserves chocolate (preferably dark chocolate with 75% cocoa).
Drawing up nutrition plan
With the compilation of all the eating plan is simple, especially if you have a training plan for the week and you can roughly calculate their costs of calories during exercise. For example, in preparation for Ironman 70.3 (half) my husband during bicycle exercise passed an average of 70 kilometers (km sometimes 50, and sometimes 100 km). As a result, he spent about 1500 kcal, and I knew that on this day need more diverse food than in the rest days or days with a swimming pool.
Therefore, knowing your training schedule, and power consumption goals (lose weight, gain weight or stay with the same weight), you can safely proceed to the drawing up of the plan.
meal plan for the week does not mean cooking every day. There are many dishes that perfectly retain its flavor for 2-3 days. Cheese, dried fruits, fruits, berries and vegetables and does not require cooking.
- Make a plan of the dishes for a week. Sit down and think about what would you like to cook or try. Estimate how much time you will take cooking and choose the best options.
- Look for new recipes. Variety of food - it is not only delicious, but also useful, because in this way your body gets more variety of nutrients. There are special recipes aggregators, where you can find almost everything! example - foodily.com and yummly.com plus Pinterest. Separately, it is worth noting the site greenkitchenstories.com with an incredibly beautiful pictures and recipes of delicious vegetarian dishes.
- Try to eat the same dish is not more than twice a week. On the Diversity we have said! Not necessarily it must be something quite new, quite suitable and easier modification.
- Try to prepare such dishes that can be eaten the next day. This applies to cereals and soups. The first option is suitable under item № 3, and the second can be used as a basis for various dishes, varying additions.
- Count calories. To achieve this goal, you need to know the "entrance" and "exit". To calculate the calories and there are quite a large number of different web services and mobile applications.
- You should always have alternative options. This is the case, if someone in your family has eaten dinner prepared in advance or you could not get to the food prepared for employment or other reasons.
In addition, one can look at the examples breakfast professional athletes - from a simple porridge to a full breakfast cyclist, which includes pasta, coffee, toast with jam, ham and eggs, fresh and dried fruits.
Put the right goals, watch your diet and try to make it as varied and rewarding!
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