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Proteinele
Proteinele "bune" (albus de ou, carnea rosie slaba, pestele proaspat, carnea de pasare, lactatele slabe)
vor constitui intre 20% si 35% din aportul zilnic de calorii (cel putin 46 grame la femei si 56 grame la
barbati). Au rol plastic si catalitic fiind parti constitutive ale tesuturilor si enzimelor si mai putin rol
energetic.
1 gr de proteina da prin ardere 4.1 kcal.
Grasimile
Grasimile contribuie la absorbtia vitaminelor esentiale, mentin structura si functionarea membranelor
celulare si asigura integritatea sistemului imunitar. Ele reprezinta o sursa concentrata de energie,
oferind de doua ori mai multe calorii pe gram decat glucidele si proteinele. Trebuie limitate la maxim
20% din totalul caloriilor zilnice.
1 gr de lipide da prin ardere 9.3 kcal.
Pornind de la proportiile de nutrienti ale alimentelor, iti poti calcula numarul zilnic de calorii si il poti
imparti pe mese.
Daca esti in perioada de crestere a masei musculare, atunci ai grija sa consumi cca 2 grame de
proteina / kg corp. Ce inseamana asta? Pentru un culturist de 75 kg, spre exemplu, necesarul de
proteina este de 150 g zilnic, impartit intre cele 5-6 mese. Daca maresti cantitatea, nu inseamna ca te
vei dezvolta mai repede, ci dimpotriva, vei depune strat adipos!
Daca esti in perioada de definire, mentine ridicat nivelul proteinelor dar opteaza pentru legume sarace
in carbohidrati (radacinoase, legume verzi) si grasimi vegetale (nuci, seminte, uleiuri vegetale). Evita
grasimile animale!
carbohidrati. In niciun caz nu vei consuma pizza, hamburger sau mai stiu ce produs fast food. E foarte
importanta calitatea alimentelor, modul de preparare si continutul produselor consumate!
Pentru necesarul de carbohidrati este de preferat sa consumi legume verzi: varza, broccoli, spanac,
fasole verde, care contin carbohidrati cu eliberare lenta.
Poti adauga si paste integrale, orez integral, un cartof fiert sau copt (in cazul in care nu esti in perioada
de definire).
In perioada de definire, necesarul de carbohidrati trebuie sa fie asigurat din legume sarace in carbo,
asa cum am mentionat anterior, radacinoase si legume verzi. Nu consuma alimente prajite in
grasime!
Pentru proteine asigura-te ca nu-ti lipseste carnea de pui sau curcan, pestele sau carnea de vita.
Langa toate acestea, o salata din legume de sezon, va completa meniul si necesarul
devitamine si minerale
ALTA VARIANTA
Ce mancam inainte si dupa exercitii
Alimentatia este un factor determinant al modului in care aratam si ne poate ajuta sau ne poate impiedica sa
ajungem la forma dorita. De aceea e foarte important sa stim ce alimente sa consumam inaintea unei serii de
exercitii si ce alimente sa consumam imediat dupa.
Paine integrala prajita cu fructe: pe o felie de paine prajita puneti feliute de banana sau orice alt
fruct care credeti ca merge mai bine in combinatie. 2 felii maxim inainte de antrenament!
Iaurt grecesc combinat cu fructe uscate. O gustare delicioasa si un super boost de energie!
Maxim 200 de grame inainte de antrenament!
Smoothie. Amesteca feliute din fructul tau preferat cu iaurt grecesc si boabe de granola si pune totul
in blender.
Fulgi de ovaz cu fructe proaspete. Ovazul e prietenul celor care se antreneaza pentru ca da greu
drumul la energie. Daca adaugam si ceva fructe e rost de o gustare delicioasa si satioasa inainte de
sala
Omleta cu rosii. Ouale sunt bogate in proteine si ajuta la recuperarea si cresterea musculara.
Somon cu cartofi dulci. Somonul ajuta la reglarea nivelului de insulina si protejeaza incheieturile.
Cartofii dulci ajuta la restaurarea nivelulului de glicogen din muschi.
Ready to sweat? Not so fast! Here, the best foods to eat before and after a workout,
so you can fuel up the right way. Munch on these for your best sweat session yet.
When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed ba
routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super
training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a
brain function.
ANDY LYONS
After: Grilled Chicken and Mixed Vegetables
Your body is in recovery mode, so you need a nutrient dense dish. The lean protein
and carbohydrates in chicken will fill you up without feeling overly bloated. Add some
veggies in olive oil to keep your ticker in tip top shape.
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JONATHAN KANTOR
Before: Greek Yogurt and Trail Mix
Getting ready for a long run? Eat some yogurt first. It's easy on your stomach and
when paired with trail mix can give you the little rev your body needs. Just make sure
to choose a mix that is mostly nut and dried fruit based with as little fillers as possible.
(Yes, sadly we're talking about those little chocolates!) The healthy sugars from dried
fruit provide that quick energy boost while seeds and nuts will keep insulin levels
from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and
nuts are high in fat, which means they take longer to digest. Too many and you could
start feeling sluggish and slow as you sweat.
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JASON WILDE
After: Veggie Omelet with Avocado
You already know eggs are a great source of protein and help aid in muscle recovery
and growth. Switch it up from the usual scramble and make a veggie-packed omelet.
Garnish with a few slices of avocado for fiber and monosaturated fats (the good
kind!). Similar to olive oil, avocados can help your body better absorb fat soluble
nutrients that your veggies have like vitamins A, D, E and K. These vitamins are
stocked with antioxidants, the best boost for your body, inside and out.
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Before: Smoothies
Need a snack on-the-go on your way to the gym? Stick with a smoothie. Not only are
they time-friendly, building your own blend has a bunch of exercise benefits. For a
foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some
granola for a thicker consistency. If you're picking one up, check the label to make
sure it's made from whey or milk-based proteins. And no need to go overboard 10
to 20 grams of protein before exercising is plenty.
Choose from our favorite pre-workout smoothie recipes
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BRYAN MCCAY
After: Salmon with Sweet Potato
Aside from the usual protein perks, salmon has bioactive peptides, small protein
molecules that play a role in inflammation reduction, helping to regulate insulin levels
and give you joint support. Sweet potatoes pack in those complex carbs as well as
help to restore glycogen levels, which get depleted after a workout.
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PETER ARDITO
Before: Oatmeal with Fresh Fruit
Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you
throughout your workout by gradually releasing sugar into your bloodstream. Adding
fruit to your bowl will help increase the fluid content of your pre-workout snack,
keeping you hydrated.
Easy ways to shake up your morning oatmeal
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PETER ARDITO
Before: Oatmeal with Fresh Fruit
Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you
throughout your workout by gradually releasing sugar into your bloodstream. Adding
fruit to your bowl will help increase the fluid content of your pre-workout snack,
keeping you hydrated.
Easy ways to shake up your morning oatmeal
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If you're a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories,
but high in protein and carbs. Hummus is a better-for-you spread over mayo or
mustard, while also being high in fiber. And last but certainly not least, spinach is a
produce powerhouse, handling everything from curbing your appetite to boosting
your complexion and lowering blood pressure and inflammation.
More leafy greens worth adding to your diet
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JACK MISKELL
Before: Apple Wedges with Almond Butter
If it comes down to picking out of the candy dish or an apple for some pre-workout
sugar, go for the apple. You'll avoid a sugar crash mid-lunge while stocking up on
vitamins, minerals and antioxidants. To keep your stomach from growling, spread a
tablespoon of almond butter on your slices. It squashes hunger and amps energy
levels up.
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ALEX CAO/PHOTODISC
After: Chocolate Milk
Recent research has shown that chocolate milk is the latest craze in post-workout
snacks, even over water and sports drinks. That's because it has everything you
need in one glass: carbs and protein for muscle recovery, water content to replace
the fluids lost as sweat and calcium, sodium and sugar all ingredients that help
you recover faster, retain water and regain energy. Got milk, anyone?
More reasons to start drinking chocolate milk
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