Healthy Diet Plans

Diets are a constant that accompany virtually every person. About to lose weight, for those who put muscle mass, who to be, in many accompanying a sports training with a balanced diet and accurate.
For those who practice a sport intensively, even if not competitive, there are certainly variations to follow to stay in shape and with a positive energy balance. The diet of an athlete must therefore be designed in a specific way on the athlete to make up for the caloric expenditure but also of nutrients caused by training: therefore recommend a visit to a specialist in the field, followed by the advice of your doctor. But some general advice, especially for amateurs, it is always useful to know.

 

Diets are a constant that accompany virtually every person. About to lose weight, for those who put muscle mass, who to be, in many accompanying a sports training with a balanced diet and accurate.

For those who practice a sport intensively, even if not competitive, there are certainly variations to follow to stay in shape and with a positive energy balance. The diet of an athlete must therefore be designed in a specific way on the athlete to make up for the caloric expenditure but also of nutrients caused by training: therefore recommend a visit to a specialist in the field, followed by the advice of your doctor. But some general advice, especially for amateurs, it is always useful to know.

The power of the athlete stands as the primary goals of assuring a supply of calories sufficient to cover the energy input and to meet the multiple nutritional needs of the athlete in order to promote and maintain a high level of physical and mental wellbeing. Here are some basic rules to follow:

Eat little but often: best 5 mini-balanced meals that two large binges at lunch or dinner. Here's how you should compose your typical day:

Breakfast: 20% of total daily energy (ETG)
snack (during and / or after training): 10% ETG 

Lunch: 25-35% E. T.G.

snack (during and / or after training): 10% ETG 

Dinner: 25-35% E. T.G.

- In the evening light: it is good to keep the evening light, especially if you go to sleep immediately after eating. This is to avoid overloading the body during sleep.
- The rediscovery of the food varied for athletes, and not just the traditional soups can be a pleasant discovery. Pasta and potatoes, pasta and beans, pasta and chickpeas, vegetable soup and other tasty mix can give you a taste energy needs for a meal.
- Foods to avoid: fried foods, excessive seasonings, butter and full-fat cheeses, sausages (with the exception of dried beef and lean ham), cakes with too much sugar.
- Drinks optimal: the water is definitely key. In periods of intense training is the recommended intake of 50 ml / kg and is helpful to drink both during training and during races (200 ml of water or glucose from 2.5 to 10% in small sips every 15 minutes). Water is the best drink for athletes. Integration with sugar, vitamins and minerals is secondary. Say goodbye to alcohol!
- Carbohydrates before the performance: up to 3-4 hours before a sporting event, especially for longer performance, you can consume a certain amount of carbohydrates. In the 3 hours prior to the performance, it is best to use a low glycemic index carbohydrates. Fruit, yogurt and crackers can be of good snacks.
- Carbohydrates during and after the performance: during the race fructose and maltodextrin can help to maintain this high level of strength and energy. Immediately after here is carbohydrates with high glycemic index and protein, the right mix to find the right fit.

Diet this week:

Here are two examples of diet, considering a single day. The first is indicated during periods of intense training and for those who perform, although an amateur, often races. The second is particularly indicated for those engaged in sports 3-4 times a week, on an ongoing basis but without particularly intense workouts.

Example 1:

2800 calories: Protein 13.5% - Carbohydrates 60% - Fats 26.5%

BREAKFAST

- Whole milk with 1 teaspoon of barley and honey 1 cup (250 ml)
- Wheat bread with 2 tablespoons of jam: 2 slices (60 g)
- Apple: 1 large fruit (180 g)
SNACK
- Rusks and 2 Tbsp. jam: 4 slices (40 g)
LUNCH
- Penne with tomato sauce: 1 serving quite. (90 g)
- Grilled Seabass: 1 medium portion (150 g)
- Tomatoes in salads: 1 portion abb. (200 g)
SNACK
- Fruit smoothie with 2 tablespoons sugar 1 large glass (200 g)
DINNER
- Risotto with Parmesan: 1 serving quite. (80 g)
- Salami: 1 medium portion (80 g)
- Vegetables with vinaigrette: 1 medium portion (200 g)
- Wheat bread: 1 sandwich (80 g)
SNACK
- Centrifuged of kiwi and orange: 1 large glass (200 ml)

 Example 2:

2,200 calories: Protein 12.5% ??- Carbohydrates 62% - Fats 25.5%

BREAKFAST

- Milk or light black coffee 1 cup (250 ml)
- Sugar or honey 2 tablespoons (20 g)
- Bread or toast: 2 slices (60 g)
- Jam 2 tablespoons
SNACK
- Fresh fruit juice or fruit centrifuged with sugar: 2 cups (260 ml)
LUNCH
- Roast potatoes: 1 serving (200 g)
- Salad of lettuce: 1 serving quite. (200 g)
- Wheat bread: 1 sandwich (100 g)
- Cooked apples: 2 large fruits (200 g)
SNACK
- Unsweetened Tea: 1 cup (250 ml)
- Banana: 1 (140 g)
DINNER
- Bresaola: 1 medium portion (80 g)
- Three kinds of cooked vegetables (spinach, beets and carrots): 1 serving abb. (250 g)
Before sleep: an infusion of fennel.
Brown rice, barley and spelled can be a valid substitute of the former. For the latter, you can vary with chicken, turkey, fresh fish and eggs. Always start with a plate of vegetables and do not forget the importance of fiber.
A balanced diet and a sport practiced consistently in 3-4 months can make a change to your workouts ... and your physique!