Food

Frequent meals, an average of 5+ meals a day every 2-3 hours .. This helps to speed up the metabolism!

In the first half, carbohydrates predominate (cereals, vegetables, fruits, honey), in the second - protein products (meat, fish, dairy products) ..

Last meal 3-4 hours before bedtime, i.e. if you usually go to bed at 23:00, then the last dinner should be at 19-20: 00 .. But if at this time you start training, then after training you can eat a light vegetable salad or a cup of yogurt + an apple ..

Main food products: vegetables, fruits, cereals, lean meat, fish, eggs, dairy products, nuts, honey, bread ..

The diet should be as varied as possible: different acceptable combinations of foods and methods of cooking.

50% of the diet (gram 250) should be carbohydrates: cereals, vegetables, fruits .. And fast carbohydrates, ie sweet (honey, dried fruits) should account for 20% of all carbohydrates and this is about a handful of dried fruits (grams of 50 products ) and 1-2 tablespoons of honey (gram 30) ..

25% of the diet (gram 100-150) should be proteins: lean meat, fish, egg whites, dairy products ..

25% of the diet (gram 50) should be fats: vegetable oils, fatty fish, nuts .. The consumption of animal fat (fatty meat, milk fat) should be minimized ..