Be beautiful and healthy

Preferred food should be given to the following products: breast of chicken, veal, freshwater fish, eggs, cottage cheese, nonfat cheese. Rice, buckwheat, green fruits and vegetables. Caloric intake (its calorific value) should cover the energy consumption of the organism to all activities and vice versa. The diet should be varied. The total daily caloric intake of selected foods should consist of the necessary amounts of protein, fats and carbohydrates. In order to fully supply the body different proteins (and hence the corresponding amino acids) is necessary, that the required daily amount of protein was approximately half of animal origin (meat, poultry, fish), and half vegetable. However, the use of only plant foods (vegetarianism) does not provide the body with all essential amino acids. A set of products with the required calories should also include the necessary amount of vitamins and minerals in accordance with the daily need for these substances and their content in food. The basic amount of food daily ration (65%) should fall on a day meals: 2-nd breakfast and lunch.

Most food requires cooking, which improves and accelerates the absorption of food. However, over-cook food processing (perezharivanie, digestion, etc.) reduces the nutritional value of food.

Eat to be 5-6 times per day in small portions. Meaning single 5-nutrition programs and to provide the body with nutrients more frequently, to increase the overall reception of the natural protein. Furthermore, such a meal does not stretch the stomach and does not lead to ugly sagging belly. Time your next meal and choice of products for this technique depends on the duration of delay of food received from the previous meal. Ideally, the stomach should be neither empty nor complete. It should be categorically rejected all the sweets, including sugar, jam, candy, chocolate and ice cream, canned fruits and fruit sauces, canned fruit juices, all the pastries made with white flour, all animal fats (lard, butter, fatty ham, salami, and t . etc.).

Supplementing your diet good, scientifically based additives, formed an ideal environment for building lean body mass and maintaining low levels of fat.

Today, we can easily determine the amount of food that must be consumed per day to cover all energy consumption of the organism. In science, to talk about the sustainable management and nutrition.

Thus, we present some of the components consist of all the food and what their calorie content. What do you choose from a huge variety of these products to fully supply the body with the necessary energy and building materials? In other words, how much should be proteins, fats and carbohydrates, minerals, vitamins and water in the daily diet, and that together they completely covered the energy costs that meet all the needs of the human body depending on the conditions of his life, career, activity, etc. .?

The answer to this question is the so-called formula diet for bodybuilding and fitness (not considering predsorevnovatelnuyu diet):
protein / fat / carbs = 30% / 10% / 60%

The number of calories that you need to get during the day depending on your loads, you can contact your fitness instructor.

When feeding, the focus should be placed on compliance with the following provisions:

• Compliance with the chemical composition, and caloric content of the diet needs and characteristics of the organism because of the type of training and rehabilitation;
• Balance of the nutrients in the diet;
• Use in feeding a wide and diverse range of products with the compulsory inclusion of vegetables, fruits, juices, green;
• Replacement of missing only equivalent products (especially on the content of protein and fat);
• Compliance with the optimal diet.

Specialists in the field of nutrition have calculated the content of the nutrients (including vitamins and minerals) for almost any food. Therefore easy to determine how much protein, fat, carbohydrates, etc. enters the food ration.