Importance of nutrition What to eat before and after training calorie calculator How to gain muscle How to lose fat Examples of high protein menus
Why is nutrition important when we train?
“The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison” -Ann Wigmore
When you start training, it is essential to pay attention to your diet to ensure that you are giving your body the necessary nutrients to support your physical activity. A balanced and healthy diet is key to maximizing the benefits of your training.
Prioritize protein-rich foods to aid in muscle repair and growth, such as chicken, fish, legumes, and eggs. Complex carbohydrates, such as whole grains, rice and pasta, will provide you with the energy you need for your training sessions. The healthy fats present in avocados, nuts and olive oil are essential for maintaining cardiovascular health and hormonal balance.
Also, don't forget to include a variety of fruits and vegetables in your diet to obtain vitamins, minerals and antioxidants that support your immune system and help you recover faster after exercise. Also, don't forget to drink enough water to stay hydrated. Eating well is a form of self respect
Protein plays a crucial role when it comes to training and maintaining an active and healthy lifestyle. During exercise, muscles suffer microtears that require repair and growth to strengthen. Protein is essential for this recovery process as it provides the necessary amino acids for muscle protein synthesis. Consuming enough protein after training helps accelerate muscle recovery, promotes tissue growth and repair, and increases lean muscle mass.
FAQ What should I eat before Pre-workout: Opt for a combination of carbohydrates and protein and after training? to provide energy and nutrition. Examples include a granola bar, a piece of fruit with Greek yogurt, or a slice of whole wheat bread with peanut butter.
Post-workout: Prioritize protein and carbohydrates to aid in muscle
recovery and replenish glycogen. Examples include a protein shake with banana, chicken with brown rice, or a quinoa salad with vegetables and chicken.
The number of calories you should consume depends on several How many calories should I factors, such as your age, gender, weight, height, activity level, and eat? fitness goals. You can use an online calculator like this one (https://www.calculator.net/calorie-calculator.html) to get an estimate of what you need to eat per day - by default it tells you the calories to lose weight but if you click on Show info for weight gain, you get the data to gain weight.
As a general rule, to gain weight you should add 200 to 500 calories to your maintenance calories (the calories you don't gain or lose weight) and to lose weight, you should consume 200 to 500 calories less than your maintenance calories. . And how much protein? The recommended daily protein intake varies depending on activity level and individual goals. As a general reference, it is recommended to consume between 1.5 to 2 grams per kilogram for people looking to gain muscle.
For example, a person weighing 60kg should consume between 90g
(1.5x60kg) to 120g (2x60kg) of protein per day.
Counting calories can be useful for controlling what you eat and Do I have to count calories reaching your goals faster because it helps you have a better to see results? understanding of how many calories you consume in a typical day and be able to make changes to see better results. It's not just about total calories, but also how many macronutrients you consume.
You don't have to count calories every day of your life. You can use it as a temporary tool to establish healthy eating habits and then learn to maintain those habits without constantly counting calories.
How to gain muscle (and weight):
To gain muscle, you need to follow a comprehensive approach that includes the following elements:
It is important to follow a structured training program (such as the
Strength training summer challenge) that includes strength exercises with progressive overload to see results in the future.
As we have already said: eat above your maintenance calories with
Calorie surplus about 1.5g of protein per kilo of current weight.
Rest is almost as important as training. It's no use training 6 days a week
Rest and recovery when you're starting out. Train hard when it's your turn and give yourself time to recover to be able to give a 100% in your next training.
Constancy in your training and nutrition is key to seeing long-term
Constancy results. It's no use training for 1 week and then leaving it. Train for months/years to see big and lasting changes.
How to lose fat (and weight)
To lose fat, you need to follow a comprehensive approach that includes the following elements: It is important to follow a structured training program (such as the Strength training summer challenge) that includes strength exercises with progressive overload to see results in the future.
In this case we must eat below our maintenance calories to lose weight, while consuming a high amount of protein (about 2g per kilo of current Calorie deficit weight) to lose fat and maintain as much muscle as possible. This will give us that "toned" body.
Cardiovascular exercise, such as running, swimming or cycling, burns
Cardio calories and helps increase the caloric deficit necessary to lose fat.
Getting enough sleep is crucial for the process of fat loss. Proper sleep Rest and recovery helps regulate hunger and appetite hormones, which can help control food consumption and maintain a caloric deficit.
Chronic stress can contribute to weight gain and make fat loss difficult. Stress management Practicing stress management techniques such as meditation, yoga or just taking some time to relax can be beneficial.
Daily menu ideas:
1700 calorie high protein menu:
Breakfast:
Option 1: Protein shake made with almond milk, banana, spinach, and whey protein powder. Option 2: Whole wheat toast with mashed avocado, scrambled egg and an orange. Option 3: Oatmeal cooked with almond milk, banana slices and walnuts.
Lunch:
Option 1: Chickpea salad with tomato, cucumber, red onion, pepper, olives and canned tuna, lined with lemon and olive oil. Option 2: Whole wheat wrap with grilled chicken, lettuce, tomato and avocado, accompanied by baby carrots and hummus. Option 3: Brown rice with lentils, sautéed spinach and a tomato and cucumber salad.
Snack:
Option 1: Low-fat Greek yogurt with banana slices, honey and almonds. Option 2: Protein shake made with almond milk, strawberries, banana, and whey protein powder. Option 3: Carrot and cucumber sticks with hummus and a handful of walnuts.
Cena:
Option 1: Grilled chicken breast with cooked quinoa, steamed asparagus and a green salad. Option 2: Baked salmon with roasted potatoes and steamed broccoli. Option 3: Lean ground beef tacos (turkey or beef) in lettuce leaves with guacamole, accompanied by brown rice and black beans.
1800 calorie high protein menu:
Breakfast:
Option 1: Egg white omelet with spinach and tomatoes (4 egg whites + spinach + tomatoes), accompanied by a slice of whole wheat bread. Option 2: Protein shake made with almond milk, banana, and whey protein powder. Option 3: Oatmeal cooked with almond milk, blueberries and a tablespoon of almond butter.
Lunch:
Option 1: Grilled chicken salad with mixed vegetables (lettuce, tomato, cucumber, peppers) dressed with lemon and olive oil vinaigrette. Option 2: Whole wheat wrap with turkey breast, spinach, tomato and mustard. Option 3: Cooked quinoa bowl with steamed broccoli, grilled chicken and diced avocado.
Snack:
Option 1: Low-fat Greek yogurt with berries and almonds.
Option 2: Protein shake with almond milk and a tablespoon of peanut butter. Option 3: Celery and carrot sticks with hummus.
Cena:
Option 1: Grilled chicken breast fillet with baked asparagus and roasted sweet potato. Option 2: Lentil soup with vegetables and a green salad. Option 3: Lean ground beef tacos (turkey or beef) on lettuce leaves with guacamole and homemade tomato sauce.
1900 calorie high protein menu:
Breakfast:
Option 1: Egg white omelette with spinach and mushrooms (4 egg whites + spinach + mushrooms), accompanied by a slice of whole wheat bread. Option 2: Protein shake made with almond milk, banana, spinach, and whey protein powder. Option 3: Oatmeal cooked with almond milk, apple pieces, cinnamon and a tablespoon of almond butter. Lunch:
Option 1: Quinoa salad with grilled chicken, diced avocado, tomato, cucumber and lemon and olive oil dressing. Option 2: Whole wheat wrap with canned tuna, spinach, tomato and light mayonnaise. Option 3: Baked salmon with steamed broccoli and cooked quinoa.
Snack:
Option 1: Low-fat Greek yogurt with strawberries and walnuts.
Option 2: Protein shake with almond milk and a tablespoon of peanut butter. Option 3: Carrot and cucumber sticks with hummus.
Dinner:
Option 1: Grilled beef filet with baked asparagus and roasted sweet potato. Option 2: Grilled chicken breast with cooked quinoa and asparagus sautéed in olive oil. Option 3: Stir-fried tofu with mixed vegetables (broccoli, peppers, onion) in soy and ginger sauce, served over brown rice.
2000 calorie high protein menu:
Breakfast:
Option 1: Protein shake made with almond milk, banana, spinach, and whey protein powder. Option 2: Whole wheat toast with almond butter, banana slices and a little honey. Option 3: Oatmeal cooked with almond milk, banana pieces, cinnamon and walnuts.
Lunch:
Option 1: Quinoa salad with grilled chicken breast, avocado, banana slices, tomato, cucumber and lemon and olive oil dressing. Option 2: Whole wheat wrap with canned tuna, spinach, tomato, banana slices and a pinch of mustard. Option 3: Stir-fried tofu with mixed vegetables (peppers, onion, mushrooms) and soy sauce, served with a portion of brown rice and a banana.
Snack:
Option 1: Low-fat Greek yogurt with banana slices, almonds and a tablespoon of honey. Option 2: Protein shake made with almond milk, banana, peanut butter and spinach. Option 3: Apple slices with almond butter and banana slices.
Dinner:
Option 1: Baked salmon fillet with steamed asparagus, roasted sweet potato and green salad with banana slices. Option 2: Grilled chicken breast with cooked quinoa, steamed broccoli and banana slices. Option 3: Turkey meatballs with homemade tomato sauce, whole wheat pasta, spinach salad and banana slices. 2100 calorie high protein menu: Breakfast:
Option 1: Banana, spinach, almond milk and vanilla protein powder smoothie. Option 2: Whole wheat toast with cream cheese, tomato and avocado slices, accompanied by a banana. Option 3: Egg white omelette with spinach, onion and feta cheese, accompanied by a slice of whole wheat bread.
Lunch:
Option 1: Chickpea salad with cucumber, tomato, pepper, red onion, olives and lemon and olive oil dressing, accompanied by whole wheat bread. Option 2: Turkey omelette with spinach, mushrooms and feta cheese, accompanied by a green salad with vinaigrette. Option 3: Whole wheat canned tuna sandwich with avocado, tomato and lettuce, accompanied by baby carrots and hummus.
Snack:
Option 1: Low-fat Greek yogurt with honey, almonds and banana pieces. Option 2: Protein shake made with almond milk, banana, spinach and a tablespoon of peanut butter. Option 3: Celery and carrot sticks with hummus and a handful of walnuts.
Dinner:
Option 1: Baked chicken with lemon and herbs, accompanied by cooked quinoa and steamed broccoli. Option 2: Grilled fish with tomato and basil sauce, served with whole wheat couscous and roasted asparagus. Option 3: Stewed lentils with onion, carrot and tomato, accompanied by brown rice and a cucumber, tomato and feta cheese salad.
2200 calorie high protein menu:
Breakfast:
Option 1: Protein shake made with almond milk, banana, spinach, and whey protein powder. Option 2: Whole wheat toast with mashed avocado, scrambled egg and an orange. Option 3: Oatmeal cooked with almond milk, banana slices and walnuts.
Lunch:
Option 1: Chickpea salad with tomato, cucumber, red onion, pepper, olives and canned tuna, lined with lemon and olive oil. Option 2: Whole wheat wrap with grilled chicken, lettuce, tomato and avocado, accompanied by baby carrots and hummus. Option 3: Brown rice with lentils, sautéed spinach and a tomato and cucumber salad.
Snack:
Option 1: Low-fat Greek yogurt with banana slices, honey and almonds. Option 2: Protein shake made with almond milk, strawberries, banana, and whey protein powder. Option 3: Carrot and cucumber sticks with hummus and a handful of walnuts.
Dinner:
Option 1: Grilled chicken breast with cooked quinoa, steamed asparagus and a green salad. Option 2: Baked salmon with roasted potatoes and steamed broccoli. Option 3: Lean ground beef tacos (turkey or beef) in lettuce leaves with guacamole, accompanied by brown rice and black beans.
The end I hope this guide helps you 😊 If you have more questions, don't hesitate to contact me
