Nutrition 2 – Structuring Your Daily Food Plan

As you can see, after reading the first of the nutrition articles, every part of the nutrition is needed and important for your body. You need to balance everything in order to stay healthy and reap the maximum out of your workouts. So how do you do that? I’ll explain using the typical day for […]


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Nutrition 2   Structuring Your Daily Food Plan

As you can see, after reading the first of the nutrition articles, every part of the nutrition is needed and important for your body. You need to balance everything in order to stay healthy and reap the maximum out of your workouts. So how do you do that?

I’ll explain using the typical day for the general person.

1. Morning: 8am – 11am, Breakfast
It begins the moment you wake up. During the night your body has been maintaining the vital processes in your body which are not using all that much energy but taken that the processes have been ongoing for an approximate of 8 hours they have used quite a big amount of energy already. That’s why you should consider yourself deprived from energy every time you wake up. Thus what you should eat first in the morning must be carbs.

Nutrition 2   Structuring Your Daily Food Plan

Normally I would focus on things like fruits(ex: apples, pears, kiwis, grapes, etc.), honey or home-made jams(blueberry jam is my favourite) that I would spread on a toast and eat it along with drinking milk. Something else I would often eat would be different combinations of milk with semolina/macaroni/couscous, feta cheese and vanilla. God I love milk! Anyhow these are all a great carbohydrates boosters and will provide you with a lot of energy!

2. Noon – 11pm – 1pm, Lunch
Taken you have finished with your breakfast, your next meal should supposedly be around noon time. That would be your lunch. For lunch you should focus on protein, carbs, minerals and vitamins + water. After your breakfast you have filled yourself with enough energy and now need to pay attention to the proteins in order for your muscles to recover. Here are several of the typical meals that I would have for lunch: chicken with rice(or potatoes), pork with rice(or potatoes), beef with rice(or potatoes), peppers with minced meat and white sauce, mish-mash(scrammbled eggs with peppers and feta cheese), musaka(minced meat with potatoes), fish. Any of these together with a salad of your choice!

Nutrition 2   Structuring Your Daily Food Plan

If you have worked out before noon then I suggest you eat something sweet right after your workout(and before your lunch) in order to provide your body with some energy for it to recover. Also sweet things(carbs) increase the level of insulin in your body. Insulin is a growth hormone and that will help your muscles recover and stronger and bigger. So eat some carbohydrates and wait for another 30 minutes to an hour before you take your lunch. Anyhow this is really a personal preference and I myself do it sometimes and other times don’t. For me it really depends on how much time I have there(whether for 2 meals or 1 meal only) and how hungry I am.

3. Early Evening – 1pm – 4pm, Snack
This is not going to be a whole meal but more like a filling in between the main meals. In other words you want to eat a little bit so you are not hungry but at the same time not too much to the point where you miss your dinner. Proper foods that can serve you well as snacks would be: nuts(ex: cashews, almonds, pistachios, walnuts, hazelnuts, etc.), a salad, fruits(ex: apples, pears, kiwis, grapes, etc.). I always drink milk when consuming nuts, thus getting a little bit of extra protein with them.

Nutrition 2   Structuring Your Daily Food Plan

Carbohydrates are also appropriate for an early evening snack meal. Especially if you worked out after your lunch then as I explained above, you want to fill in with carbohydrates to replenish the lost used energy.

4. Evening 4pm – 6pm, Dinner
The dinner can be the same as your lunch. It saves you time if you eat the same dish instead of cooking 2 different dishes. So I usually eat the same meal as I did on my lunch. That would be carbs with proteins and salad again.

Nutrition 2   Structuring Your Daily Food Plan

5. Late Evening 6pm – 10pm, Snack
Now this one meal could be debated on. A lot of people would say that eating past 6pm is unhealthy and should not be done. Well, this meal is completely not obligatory, it’s permitted in case you need it. Let me explain – if your metabolism is faster or if you do double workouts during your day then a late evening snack is necessary. I usually eat around 9-10pm and never have problems with it. For an athlete hunger is like a wake-up call, one reminding that he needs to re-fuel with fresh food because his organism is running out of resources and needs more in order to recover.

Nutrition 2   Structuring Your Daily Food Plan

I often feel like eating carbs so I would usually attack the honey jar. Fruits or nuts are still just fine. Sometimes I might have a lighter second dinner if I feel like eating proteins. It really depends on what my body is asking me for!

 

After 10pm you are not supposed to have more meals for I would advise you to go to bed not later than midnight. Anyhow this was part two of the nutrition articles. I will probably post some simple recipes that do wonders for me later on as well.

Sincerely,
-Arthlete

Image References:
Blueberry Jam
How To Milk A Nut
Sweet, Crispy Orange Beef
Comfort Me with Apples