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At first glance, the athletes' diet may seem complex, with products and calculations rarely used as a chemistry lab.
Laura Panavė, a sports coach and nutrition specialist, says everything is a lot simpler. Just remember a few tips every day, be physically active and develop regular eating habits. One of the first steps is the inclusion of eggs in the daily diet.
Prepare a snack box
In most scientific articles, it is recommended to eat more than 3 times a day and after a small amount. It is therefore recommended to nibble in the main courses and prepare boxes of snacks at home.
"I recommend snacks to choose nutritious foods, such as dried fruits, whole grain bars, seeds and nuts, of course, do not overdo it, do not waste it unnecessarily." not feel pain after a while, so stop eating until you feel a little hungry, then you will feel good later, you will not be bothered. as a way of life and not as a duty, "advises L. Panavė.
Vegetables are one of the most useful snacks. For example, peppers, zucchini or finely chopped carrots may be placed in the snack box. They can be excellent chips at any time of the day.
Choose from aperitifs
In addition to vegetables, nuts or seeds, lacquered eggs have recently become lucrative as a trendy and healthy snack. They give a feeling of satiety, they are not worth it, and are therefore particularly relevant for those who want to lose weight.
Research shows that the chicken egg is the only product consuming up to 97 to 98% of the body. It is not for nothing that it is considered a reference in the use of proteins.
"The egg is not only a source of protein, it is thought that it contains 13 vitamins, including vitamins A, B1, B2, B6, B12, as well as many minerals and trace elements that we Normally, we get too little, healthy eating people regularly include eggs in daily rations, "says Tomas Rumelaitis, Egg Development Manager of Groward Group, a chicken egg supplier at Ride SixPack.
He points out that not all eggs are the same, their nutrition varies depending on the chicken's diet. For example, eggs "Rido SixPack" are chickens fed with Lithuanian foods that do not contain genetically modified organisms. These eggs contain more omega-3 fatty acids, which also means the nutrition of the human body.
According to L. Panavė, ration meat eggs from her diet appear four days a week. "Cooked eggs, such as snacks or ready-made meals, such as pancakes or pancakes, will really suit everyone, depending on the extra ingredients.A big egg contains about 70 to 80 kcal and about 7 grams of reinforcing material. Muscle (protein) The frequency with which to eat eggs depends on the purpose and needs of the man Many people understand that the egg is the ideal food everywhere and always, says the specialist l & # 39; diet.
Fill in the food blog
According to sports experts, the two most common mistakes are the lack of diet and awareness, that is to say, we eat at any time and do not pay attention to the value of food consumed.
A personal trainer and nutrition counselor advise you to keep a daily diary of eating habits – no matter when, what and how much we eat. This method will help you understand how much and what nutrients we receive each day. It is advisable to eat every day at the same time. We are getting used to regular eating habits.
According to L. Panavė, it is important to pay attention to nutrition and product composition. For example, fast food is usually avoided because of the amount of calories but its increased composition.
Every day no less than 2 liters of liquids
It is not only important to choose well-balanced foods, but also liquids. L. Panavė states that not only water, but also unsweetened herbal teas or natural fruit juices, mineral-rich beverages and juice-based badtails are suitable.
"It is recommended to drink 0.03 l / d per kg of body weight per day, so if you weigh 70 kg, drink more than 2 liters of liquid a day." Mineral water is offered in moderation because Minerals can accumulate in the body, only after a sport or an intense swim, when we sweat a lot, "recalls a personal trainer.
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