Standard diet

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As a lot of people are asking for a diet, I decided to put here 5 additional, balanced diet, consistent with the general assumptions of the athlete. 

It does not give weight and nutritional value because everyone has to calculate their needs and decide whether it will be a reduction or mass diet. 

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Here you can find supplements supporting diet – CLICK

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The general scheme of a balanced diet

1. Carbohydrate breakfast (low + high GI) + protein + fats + vegetables 

2. II Breakfast carbohydrates (low IG) + protein + fats + vegetables 

3. Pre-workout carbohydrates (low IG) + proteins 

TRAINING 

4. Post-workout carbohydrates (high GI) + proteins

5. Protein suplement + fats + vegetables 

 

 

An example of a menu 

 

 

1. Breakfast 

– Oatmeal 

– Fruit 

– Orzechy / almonds / olive oil 

– WPC / eggs

 

 

2. II Breakfast 

– Rye bread 

– Turkey / chicken breast ham 

– nuts / almonds 

– vegetables 

 

 

3. Pre-training 

– brown rice / semolina / whole grain pasta 

– chicken breast 

( – olive oil 

– vegetables) * 

 

TRAINING

 

4. Post-training

– white rice 

– pork chop 

 

5. Dinner

– Twaróg / cottage cheese 

– Olive oil / nuts / almonds 

– Vegetables 

 

* when training late after a meal.

 

 

Sample menu II 

 

 

1. Breakfast 

– Scrambled eggs 

– Wholemeal bread 

– Olive oil 

– Vegetables 

 

2. Pre-training 

– Cous cous 

– Skinny beef 

( – olive oil 

– vegetables) * 

 

 

TRAINING 

 

3. Post-training

– Banana 

– WPC 

 

 

4. Lunch 

– Brown rice 

– Turkey breast meat 

– Vegetables 

– Hazelnuts 

5. Dinner 

– Salmon/ Mackerel 

– Vegetables 

 

 

* when training late after a meal. 

 

 

Sample menu III 

 

 

1. Breakfast 

– Scrambled eggs 

– Olive oil 

– Vegetables 

 

 

2. II breakfast 

– Wholemeal bread 

– Turkey breast ham 

– Vegetables 

– Hazelnuts 

 

3. Lunch 

– Salmon / Makrea 

– Vegetables 

 

4. Pre-workout 

– Whole-grain pasta 

– Skinny beef 

(- Vegetables 

– Linseed oil)* 

 

 

TRAINING 

 

 

5. Dinner 

– Brown rice 

– Fruit 

– Natural yogurt 

– WPC 

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You can read also: Dietary fiber and weight loss

Posted on: February 11, 2019

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