Nutrition plan
The tools to put together a diet according to your needs are now given by the previous articles. How can I best integrate this into my everyday life, how do I distribute my nutrients and are there things to consider?
To be honest, this is where the very individual part begins, and various things should and may be tried out here.
Basically, strongly energy-increasing foods (carbohydrates) should always be consumed around energy-consuming activities, since this is where most energy is needed, e.g. sports, exams and hard or strenuous work. Our activity level also increases and decreases during the course of the day. This means that on quiet days the consumption of carbohydrates should also decrease with the course of the day. To get an idea of what such a dietary plan over the course of the day could look like, the following example plans are provided.
Example plan - female
Height: 1,65 Weight: 55Kg
Training: 3x strength training and 2x endurance per week (Nordic Walking, running, hiking, ...)
Estimated calorie requirement: 2000 kcal/ average per day
Goal: mass
build-up - improvement of strength
values - increase of lean
mass Planning: calorie surplus only on training days of about 300 calories
Plan for training days:
The training is set either in the early morning or after the afternoon snack. Early in the morning, an isotonic drink of about 150 kcal is consumed before the training. Protein powder is not consumed.
Example plan - male
Height: 1.80 Weight: 83kg
Training: 3x strength training and 2x endurance per week
Estimated calorie requirement: 3000 kcal/ average per day
Goal: Definition; Muscle
maintenance - strength maintenance and/or gain
- reduction of body fat
Plan for training days:
Most of the carbohydrates are always put around the training. So there is a small carbohydrate-rich snack before training and a larger meal after training.