Combine Post and Intensive Training - Is it safe for health? The landline menu implies an exception from the diet of animal products, mandatory with regular fitness practices. Against the background of protein deficit, there is a risk of developing muscle catabolism - a state at which muscle tissue begins to collapse. But this is not exactly the result that we expect, coming into the fitness club. How to balance the menu and how to replace missing foods so that the body continues to receive useful elements?
Eliminate protein deficiency in the use of high-protein products. Experts I advise to comply with the main dietary principle - diversity. Do not be limited to peas or buckwheat. Try various legumes, nuts, spinach, asparagus, mushrooms, movies, soybean products and other high-protein products of plant origin. So you will receive the entire set of necessary nutrients. To avoid deficiency of unsaturated fatty acids, it is desirable to use a variety of vegetable oils; The emphasis at the same time should be done on obtaining omega-3 fatty acids from plant products. Such products include linen porridge, unrefined linseed oil, rhyme and hemp oil.
Among the high-protein products of plant origin, I would single out soybean, as well as products from soybeans (Tofu), but it is worth it in mind that soybean contains phytoestrogens, so men should not use it daily. Also, the high-protein products of plant origin can be attributed beans, nuts, mash, lentils, movies, mushrooms.
Menu from Iryshkina's nutrition
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An example of a useful lean menu for day
- Excellent breakfast option - cinema cereal. This product is distinguished by a large variety of amino acids. You can add pieces of apple or pear and nuts in porridge, pre-measured in water.
- As a second breakfast, you can make a sandwich from tofu, avocado and fresh cucumbers. It is best to use wholegrain bread, a rye or amarantic bread is also suitable, but the bread of white refined flour is not recommended. If you wish for a second breakfast, instead of a sandwich, you can eat a portion of fruit.
- For lunch, there may be vegetable soup with the addition of legumes, for example, Minestrone with green Greek. Bean before preparation is better soaked in water to remove phytinic compounds - substances that impede digestion. For those who prefer strength training, the pea or soy protein is more suitable. On the second - any whole grain croup with vegetables.
- Halfoon: Pumpkin Salad with Tofu and Cedar Nuts, with Pumpkin Oil Refuel.
- The dinner is better limited to baked vegetables (for example, baked zucchini, eggplants, sweet peppers and tomatoes), you can add a portion of hummus.
- If you can not do without dessert, give preference to natural candies from dried fruits and nuts.