In the first place always, but always we put on the Diet, or rather should be done.
We calculate the demand and according to it we calculate how many kcal and gram of protein, carbohydrates and fat we should consume.
As a source of carbohydrates dieters often replace cornflakes, nesquik flakes and other types of cereal instead of oatmeal. This is a bad solution because they are highly processed carbohydrates, which contain a lot of chemical additives and ‘garbage’ to deceive our senses and taste better. No wonder, then, that products of natural origin usually have a bad taste, I break quickly, what is not? So the choice belongs to you either you eat what is artificial or you focus on the diet and choose products that are more beneficial to the body.
Another good source of carbohydrates is wheat bran, which in its composition also contain not less than oatmeal fiber (more about it you will find in suspended topics).
About 100g of fiber bran comes to 100g of fiber, according to the recommendations daily fiber intake should be 25-40g, of which today the subject provides about 5-7g. At first abdominal pain may occur because of such a large amount of this non-digestible carbohydrate, in which case you should reduce the portion of fiber and slowly increase it so that the body can get used to it. The adaptation period is about 1-3 weeks and is dependent on the body. In 100g bran there is 16g of protein, 4.6 fat and 19.5 digestible carbohydrates (fiber is not included in the diet), in total it all gives us 185kcal.
Good as an addition to oatmeal are dried fruits – raisins. In 100g (277kcal) they contain 64.7g of carbohydrates, followed by tiny amounts of protein (2.7g / 100g) and a small amount of fat (0.5g / 100g)
Other great products containing significant amounts of carbohydrates are various types of groats / rice / potatoes. However, oatmeal is usually part of the first meal.
So we already have carbohydrates, let’s get to the second, no less important ingredient – protein. As we know, the catabolism we are most exposed to during sleep depends on the breakdown of muscle proteins into amino acids and use them to maintain the internal organs in the proper ‘condition’. Therefore, to stop this process as quickly as possible, it is best to drink a protein supplement. Which does not mean that we should not include proteins in a meal. If the first meal is a meal before work / school where in the longer period we will not be able to eat a valuable meal, then you should focus on a slowly absorbable protein that is casein contained in dairy products. She is most in the curd cheese. In the vicinity of training, I recommend semi-fat curd cheese because of its smaller processing than lean cheese. Casein-rich products are best consumed before a long break from the meal to ensure a steady supply of amino acids, it is a morning for many people and a meal before going to sleep, dinner.
Another source of protein is milk, and the best because of the quality of protein is meat. Meat contains a full pool of proteogenic amino acids (building proteins) and without meat in the diet will be really hard (- for vegetarians), remember that vegetable proteins do not contain all the amino acids necessary for the body to function properly.
The source of protein that should be found in the 1st meal is a variety of milk products, milk, chicken eggs and a good solution would be a protein supplement.
We can not forget about healthy fats that are found in olive oil, tinning, linseed oil, various kinds of seeds, nuts. Nuts are the most common additions to oatmeal, they are an excellent source of healthy fats nnkt and wnkt.
The overall caloric content of the first meal should sometimes be up to 30% of the daily energy requirement. In this meal, we should focus mainly on carbohydrates and protein, the amount of fat should not be great.
An example of such a breakfast
Vegetables are added to every meal, they give us very little energy (kcal), contain small amounts of carbohydrates and provide our body with the necessary vitamins and minerals which the bodybuilder needs twice as much as the average person.
The only vegetables we should avoid in excess are
canned corn b / t / w – 2.9 / 1.2 / 19.7 gives it 102kcal (similar to corn on the cob)
soy b / t / w – 13.1 / 6.7 / 7 gives it 141 kcal
Dry soybean seeds b / t / w – 34.3 / 19.6 / 17 what equals 382 kcal, then we should count to the diet. Remember, however, that the amount of protein in our menu from vegetable products (soybeans, legumes, grains) should not exceed 30%, the rest of the protein should be satisfied from animal sources (meat, eggs, dairy products).
Similar values are with lentils, seeds and sprouts, green peas, white beans and garlic (do not avoid it).
We only avoid vegetables in the meal before and after training due to the large volume and a small amount of kcal.
Now let’s go to the second meal, assuming we eat it at school, at work, or in another place. A very good solution is to take plastic containers for food and take them a piece of meat / white cheese as a source of protein, cereal / rice / vegetables as a source of carbohydrates and for a snack of some nuts. Rice / groats / vegetables can be poured with olive oil / linseed oil, it is worth to buy Omega3 (nnkt) tablets, I do not recommend pouring on the products of oil, oxygen will combine with molecules and in this way will result in saturated fat (animal) for which excess is not difficult .
However, if you are struggling with food containers for various reasons, or if this is not possible, you should first protect yourself against slowly absorbed protein (casein). Sandwiches should be prepared from wholemeal wholemeal bread, all bread should be avoided on the menu, if we decide on it then the best solution will be wholemeal bread. So the sandwich should consist of wholemeal bread, spread the slice with butter. Under no circumstances may it be margarine, they contain large amounts of ‘trans’ fat, which the body does not need at all, they are harmful to us and should be avoided at all costs, such fats are created in the process of hydrogenation of fats and in frying processes ( about that later). Carbohydrates / bread / fats / butter / we already have, now we have to give the protein. As a protein, we can give a chicken fillet, boiled eggs. I do not recommend fish because it will feel a little bit. Of course, we add some vegetables, lettuce, tomato, cucumber to the sandwiches, who likes it. Most should eat green-leaf vegetables, they contain large amounts of magnesium, which is a component of chlorophyll (vegetable dye). Magnesium has many functions in the body, it is also necessary to build muscle, to build 1kg of muscle we need 200mg of magnesium.
The second meal can be consumed even several hours after the first, the intervals between meals should be about 2-3 hours. And the latter is to turn the metabolism that begins to slow down after breakfast. It should be light and nutritious, rich in full-value proteins.
It’s now a pre-workout meal.
It should be rich in carbohydrates and wholesome proteins. We eliminate vegetables completely, fat in relation to how much we eat it before exercise, if more than 1.5 hours we can add it – after this time the body will not be burdened with digestion. However, I advise here that everyone will check how they feel after, for example, a tablespoon of olive oil before training and how to without. For me, it works very well, although it slows down the release of amino acids into the bloodstream, trains well and without discomfort.
So as a protein we give the best lean meat / lean cheese / egg whites (yolks contain fat). And as a source of carbohydrates grits / rice / potatoes.
This meal should be medium, eaten about 2 hours before strength training, and before long endurance training (marathons) about 4 hours.
A meal after training.
We consume about 30-45 minutes after training, or alternatively if we take after treatment some nutrients 30 minutes after it. Just like a pre-workout meal it should contain a wholesome protein and a significant amount of carbohydrates in the proportion 1/2. Just like breakfast, it has a lot of kcal. For a meal after training we can add some fruit to supplement liver glycogen.
The next meal is to be light with protein, smaller amounts of carbohydrates and healthy fat.
The last meal is to protect us against catabolism. In the last meal we do not give carbohydrates, we do not need them for the night, they will set as a fat. The most important is the slowly absorbable protein (casein), this meal should be light. You can add healthy fat (oil / oil) to it. As a protein you can give semi-fat curd cheese, chicken eggs, fish, meat.
A full protein should be present in every meal.
For each meal, except around training, we add vegetables.
As a source of fat we recognize olive oil, oil, linseed oil and nuts, seeds.
We eat simple carbohydrates only after training.
We eat high-carbohydrates in the morning and after training, during the day we eat coals with a low GI.
We eat meals every 2-3 hours, during the day we should eat about 5-6 meals.
The proportion of fat consumed by nnkt / inside / saturated fats should be 1/1/1
We do not use meal enhancers, various types of sweeteners, additives.
Table sugar (sucrose) is eliminated completely from the diet.
During the day after training areas, a larger carbohydrate pool should come from vegetables.
During training, you should consume isotonic fluids, just after its completion. During the day also isotonic liquids, but after them mineral waters, herbs, green and red tea.
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