How to eat in the days when you have to exercise of moderate intensity

In order to achieve fitness goals can help you properly selected power plan. James Collins (James Collins) is the menu for the club players, "Arsenal" and the athletes of the Olympic team of Great Britain. We offer some advice based on James' ideas for food in those days, when you have a scheduled training of moderate intensity.

If you have to workout lasting about an hour or workout includes high intensity steps should be slightly increase the number of applicants to increase endurance you nutrients.

Base - a moderate amount of protein and carbohydrates

For the replenishment of muscle glycogen can afford a little more carbs at breakfast and lunch. Better if it will be products with a low glycemic index (GI):

• whole wheat bread;
• Pasta from wheat flour;
• chickpeas, lentils;
• apples, grapefruit, avocado, apricot;
• tomatoes (fresh and dried), Cucumbers, carrots, cabbage, green beans;
• milk products.

But in the evening should give preference to low-carb dishes.

Proteins must be ingested evenly with each meal to ensure the continued recovery of the muscles.

other nutrients

In order to maintain a normal level of hemoglobin in the daily menu should include foods rich in iron:

• red meat, giblets;
• eggs;
• beans;
• cabbage, spinach;
• apples, apricots.

And fats (best - polyunsaturated) Should further add to the low-carb dinner.

An exemplary list of foods for days with moderate physical activity

Breakfast

• Oatmeal with yogurt, pear and walnut. You can mix everything in a blender, if you like delicate texture.
• Scrambled eggs with tomato and basil and whole grain toast. Toasts well go a bit of sugar, and can be prepared sandwiches prepared omelette.

Dinner

• Soba (buckwheat noodles) with chicken and carrots. As the filling is perfect soy sauce.
• Rolls with avocado and salmon. The classic dish of Japanese restaurants can cook and himself.
• Beef with rice. For a more savory taste, add teriyaki sauce, ginger, onions and garlic.

Dinner

• Lentils with pumpkin and broccoli. Prepare all the ingredients separately and mix, add the vegetable oil.
• Roasted chicken breast. Pre breast better pickle in soy sauce, lemon juice and ginger.
• Warm salad of fried tofu, asparagus, mushrooms, zucchini, radishes and carrots. Add a little butter and soy sauce.
• Couscous with smoked mackerel and greens. For the dressing, mix the vinegar, orange juice, sugar and a little olive oil.

snacks

• Dried apricots, pistachios, honey. You can eat individually, and you can cook energy bars.
• Sandwich with turkey and avocado. Avocado choose gentle enough that it can be spread on bread.