sport nutrition

Protein

Is essential for building and repairing tissues and for metabolic reactions.

Fats

Help absorb certain vitamins and produce hormones.

Carbohydrates

Provide energy and strength.

It's important to ensure we get the right amount of each element every day

  • Protein

    1.5-2g of protein per 1kg of body weight

  • Fats

    1g of fat per 1kg of body weight

  • Carbs

    4g of carbs per 1kg of body weight

How many calories to consume to gain weight?

Calculation of macronutrients for muscle mass gain

To gain muscle mass we calculate the calorie we need:

Weight (kg) x 30 = your daily calorie intake

And add 500 kcal to it, mostly through carbohydrates.

Protein:

Divided into incomplete (vegetable, without essential amino acids) and complete (animal and dairy) protein

Protein diversity is important in order to adequately consume all macro (protein, amino acids) and micro (vitamins, minerals) nutrients.

Fats:

Preference for unsaturated: fish, oils, nuts, avocados, etc.(minimum 60% of the fat basket, preferably 80-90%). The function of fats is respiratory, the number of avioles (bubbles in the brones). With the right ratio of fats (80% unsaturated/ 20% saturated: meat, dairy products, eggs, etc.) they convert oxygen, respectively more blood flow, better muscle growth.

Carbohydrates:

Prefer complex carbohydrates (grains, cereals, legumes). Complex carbohydrates help the body use more energy and time to process them. Foods with complex carbohydrates have more vitamins, fiber and minerals.

Ratio: 80% complex carbohydrates / 20% simple carbohydrates (vegetables, sweets, fruits, dried fruits, etc.)

Number of meals:

Based on eating habits, as many as is convenient. Do not go to extremes and do not eat at one time. On average, 4 meals.

When to eat:

Before a workout - carbohydrates, protein. Less fat.

After training - protein.

Menus

  • Breakfast:

    • 100g dry buckwheat porridge

    (350 Kcal, fat: 3g, carbs: 75g, prot: 12g)

    • An omelette made of 2 egg

    (140 Kcal, fat: 10g, carbs: 0g, prot: 12g)

    • 1 slice of whole wheat toast

    (71 Kcal, fat: 1g, carbs: 12g, prot: 3g)

    • 30g hard cheese

    (111 Kcal, fat: 7g, carbs: 1g, prot: 10g)

    • Vegetables 100g

    Second breakfast:

    • 1 apple

    (80 Kcal, fat: 0g, carbs: 22g, prot: 1g)

    • 100g dried apricots

    (310 Kcal, fat: 1g, carbs: 81g, prot: 4g)

    Lunch:

    • 150g cooked rice

    (202 Kcal, fat: 2g, carbs: 40g, prot: 4g)

    • 100g cooked beans

    (187 Kcal, fat: 8g, carbs: 21g, prot: 8g)

    • 200g turkey/chicken filet

    (204 Kcal, fat: 2g, carbs: 0g, prot: 46g)

    • 1 slice of grain bread

    (69 Kcal, fat: 1g, carbs: 11g, prot: 3g)

    • Vegetables 100g

    Afternoon snack:

    • 200g turkey filet

    (204 Kcal, fat: 2g, carbs: 0g, prot: 46g)

    • Fruits

    Dinner:

    • 100g hake

    (100 Kcal, fat: 0g, carbs: 0g, prot: 21g)

    • 150g vegetable salad with sour cream

    Last meal:

    • 150g cottage cheese

    (150 Kcal, fat: 7g, carbs: 4g, prot: 19g)

    • 1 banana

    (110 Kcal, fat: 0g, carbs: 28g, prot: 1g)

    TOTAL: 2400 kcal, fat: 50, carbs: 340, prot: 190

  • Breakfast:

    • 100g dry oatmeal with 200ml 1.5% milk

    (490 Kcal, fat: 10g, carbs: 75g, prot: 24g)

    • 3 boiled eggs

    (234 Kcal, fat: 18g, carbs: 1.5g, protein: 19g)

    • 1 slice of whole wheat toast

    (69 Kcal, fat: 1g, carbs: 12g, protein: 3g)

    • Vegetables 100g

    (25 Kcal, fat: 0g, carbs: 5g, protein: 1g)

    Second breakfast:

    • 1 banana

    (89 Kcal, fat: 0.3g, carbs: 23g, protein: 1g)

    • 30g nuts

    (174 Kcal, fat: 15g, carbs: 5g, protein: 6g)

    Lunch:

    • 150g bulgur

    (144 Kcal, fat: 0.4g, carbs: 33g, protein: 4g)

    • 200g turkey/chicken filet

    (220 Kcal, fat: 2g, carbs: 0g, protein: 46g)

    • 1 slice of grain bread

    (69 Kcal, fat: 1g, carbs: 12g, protein: 3g)

    • Vegetables 100g

    (25 Kcal, fat: 0g, carbs: 5g, protein: 1g)

    Afternoon snack:

    • 100g cooked rice

    (130 Kcal, fat: 0.3g, carbs: 28g, protein: 2.4g)

    • 1/2 chicken breast (~100g)

    (110 Kcal, fat: 1g, carbs: 0g, protein: 23g)

    Dinner:

    • 200g salmon

    (416 Kcal, fat: 28g, carbs: 0g, protein: 40g)

    • 150g potato

    (116 Kcal, fat: 0g, carbs: 26g, protein: 3g)

    • 100g vegetable salad

    (25 Kcal, fat: 0g, carbs: 5g, protein: 1g)

    Last meal:

    • 300g kefir (1%)

    (123 Kcal, fat: 3g, carbs: 14g, protein: 9g)

    TOTAL : (2500 Kcal, fat: 80g, carbs: 240g, protein: 185g)

  • Breakfast:

    • 100g corn porridge with 200ml 1.5% milk

    (170 Kcal, fat: 3.5g, carbs: 30g, protein: 7g)

    • 3 eggs

    (234 Kcal, fat: 18g, carbs: 1.5g, protein: 19g)

    • 1 slice of corn bread

    (82 Kcal, fat: 1.1g, carbs: 16g, protein: 2.5g)

    • 1 tsp. butter (~5g)

    (36 Kcal, fat: 4g, carbs: 0g, protein: 0g)

    Second breakfast:

    • 30g nuts (walnut, peanut, almond)

    (174 Kcal, fat: 15g, carbs: 5g, protein: 6g)

    • 100g dry apricots

    (241 Kcal, fat: 0.5g, carbs: 63g, protein: 3g)

    Lunch:

    • 100g dry pearl porridge (cooked weight)

    (352 Kcal, fat: 1g, carbs: 77g, protein: 7g)

    • 200g beef goulash/steak

    (400 Kcal, fat: 28g, carbs: 0g, protein: 36g)

    • 150g vegetable salad

    (38 Kcal, fat: 0.3g, carbs: 8g, protein: 2g)

    • 1 slice of rye bread

    (83 Kcal, fat: 1g, carbs: 15g, protein: 3g)

    Afternoon snack:

    • 100g cooked pearl porridge

    (109 Kcal, fat: 0.3g, carbs: 25g, protein: 2g)

    • 200g beef goulash/red meat

    (400 Kcal, fat: 28g, carbs: 0g, protein: 36g)

    • 150g vegetable salad

    (38 Kcal, fat: 0.3g, carbs: 8g, protein: 2g)

    Dinner:

    • 1/2 chicken breast (~100g)

    (110 Kcal, fat: 1g, carbs: 0g, protein: 23g)

    • 150g canned/fresh vegetables

    (35 Kcal, fat: 0.2g, carbs: 7g, protein: 1g)

    • 150g dry rice (cooked weight)

    (195 Kcal, fat: 0.4g, carbs: 43g, protein: 4.2g)

    Last meal:

    • 150g low-fat cottage cheese

    (81 Kcal, fat: 1g, carbs: 3g, protein: 14g)

    TOTAL: (2800 Kcal, fat: 100g, carbs: 300g, protein: 170g)

supplements

  • When taking supplements, it's crucial to follow the recommended dose and course of intake recommended by specialists or your doctor.

  • Always be aware of any unhealthy reactions and consider changing the brand or completely discontinuing use if necessary.

  • Each supplement has its own contraindications, so it's essential to study their list.

  • Some supplements should be taken on an empty stomach, before or after a workout, according to the manufacturer's, specialist's, or doctor's instructions.

  • By incorporating supplements into a well-balanced diet and exercise routine, you can reap the maximum benefits of sports nutrition.

Creatine

Creatine is one of the most studied and popular sports supplements, especially demanded in the environment of bodybuilding and athletics. Taking the substance contributes to:

  • Increased energy and endurance. Creatine helps to form adenosine triphosphate (ATP), the main source of energy for cells. The higher the level of the substance in the body, the better the endurance and, as a result, the better the performance during training

  • Increased muscle volume. Taking creatine as a supplement when exercising helps to increase the water content of the muscles, thereby increasing their size

  • Accelerated recovery. This useful substance promotes faster muscle recovery after intense exercise. This allows athletes to train more often and in greater volume, which ultimately leads to a significant increase in muscle mass and impressive results

  • Improved strength performance. Many studies have confirmed that creatine consumption helps to increase the maximum lifted weight in various exercises

How should creatine be taken? The recommended dosage for maximizing muscle mass growth is 20g per day for first 5-7 days, then the dosage should be reduced to 5 g and taken for 28 days.

Whey protein

What are the benefits of the supplement for athletes? Here is just a small part of the benefits:

  • Stimulates protein synthesis. Whey protein has a high concentration of important amino acids (especially of the BCAA type), including leucine, isoleucine and valine. These, in turn, play a key role in stimulating protein synthesis, which promotes growth and recovery of muscle tissues after high-intensity exercise

  • Increases anabolic effect. The supplement helps increase the levels of anabolic hormones such as insulin, which enhances protein metabolism in the body and promotes muscle mass growth

  • Accelerates recovery. Thanks to the supplement, the body receives the necessary nutrients faster, which promotes more efficient muscle recovery after workouts

Whey protein as an important sports supplement is perfectly combined with carbohydrates, recommended to be consumed before and after gym session, one serving is 30g

Fish oil

One of the most beneficial supplements for athletes is fish oil. A source of omega-3 fatty acids carries many benefits for the body:

  • Anti-inflammatory and antioxidant properties allow muscles and joints to recover quickly after workouts

  • By lowering cholesterol, the supplement improves blood circulation and cardiovascular health

  • Fish oil strengthens the immune system, reducing the risk of respiratory diseases after intense strength training

  • Ancreases concentration and attention, positively affecting the brain

  • By increasing the rate of protein synthesis, the supplement promotes rapid muscle mass growth

The benefits of fish oil as an important sports supplement have been repeatedly confirmed by studies showing that omega-3 fatty acids help reduce muscle soreness and accelerate the body's regeneration process, quickly preparing the athlete for the next strength training approach.

It is recommended to use the supplement in a dosage of 2g per day with meals.