Athlete’s diet

I am an athlete, sport is a natural environment for me. It’s not a secret. I have also emphasized many times the importance of a proper diet in all of this.

Do you still live in the belief that the right training is a guarantee of success, and other factors are of little importance? Let me lead you out of this believe before you find out for yourself.

Scientific sources unanimously report that nutrition has a significant impact on both the quality and the effect of training. Adequate nutrition strategy plays a key role in any sport, in people of all ages. The importance of the diet increases with the change in the level of training – in competitive sport, the right way of eating is considered as important as the training itself.

Food is a “fuel” for our body. If we do not provide it in the right quantity or use the poor quality of raw material, our body will not be able to function at full capacity, despite its potential.

An appropriate diet is therefore of fundamental importance not only for professional athletes, but also for people who want to improve their physical fitness.

 What can you influence by implementing the appropriate nutrition plan?

First of all, you will improve your RESULTS.
You will provide EFFECTIVE REGENERATION between trainings.
You will reduce the risk of CONDUCT.
You will avoid over training.
You will reduce the FATIGUE LEVEL during training.

What should be considered when determining a nutritional strategy for a person with increased physical activity?

• Type and intensity of training.
• The length of the exercise.
• It’s time to do physical activity.
• Number of training’s during the day
• Breakdown of diet for training days and those without training.
• Periodic snacking with an appropriate distance from training.
• The right supply of energy and macronutrients.
• Proper hydration of the body.
• Elimination of stimulants.
• Enriching the diet with products that contain substances that support the body of a physically active person.

I know that it seems impossible to implement for a beginner in the field of healthy eating. In order to facilitate, I created a SPORT version for you in my application – Diet by Ann.

Everyone who has access to the diet and adds their training plan into the application will receive an individually matched menu. I’ve already written more about the functionality HERE .

If you already use the diet and want to switch to SPORT mode, simply go to the tab Your diet-> workouts and activate this version.

Take a look at the sample periworkout snacks that are waiting for you in the Diet by Ann plan 😉

A SNACK BEFORE ENDURANCE TRAINING

Millet with apple

Components:

millet – 1/4 cup (45 g)
apple – 1/2 piece (75 g)
raisins – 1/2 tbsp (7.5 g)
dried goji berries – 1 teaspoon (4 g)
honey  – 1/4 teaspoon (3 g)
cinnamon – a pinch
cloves powder – a pinch
cardamom powder- a pinch
Lio Shake  – strawberry – 1 teaspoon (2 g)

Preparation:

1. Cook millet a day earlier. Before boiling, rinse the groats 1-2 times under running cold water.
2. Cook the millet according to the recipe on the packaging.
3. Soak raisins and goji berries  in hot water and let it sit for 15 minutes.
4. Warm up the millet
5. Add honey and spices and mix it together.
6. Dice the apple
7. Mix the millet with apple, nuts and raisins.

 A SNACK AFTER ENDURANCE TRAINING

An energizing cocktail

Components:

oatmeal – 2 tablespoons (20 g)
natural ground coffee – 1 ½ teaspoons (3 g)
banana – 2/3 pieces (132 g)
rice protein – 1/2 serving (15 g)
coconut milk (drink) – 3/4 cup (188 ml)
cinnamon – a pinch

A method of preparing:

1. Brew the coffee in a small amount of boiling water and leave it.
2. Blend all the ingredients with coffee and vegetable milk.

A SNACK BEFORE STRENGTH TRAINING

 

Zucchini rolls with millet

Components:

zucchini – 1/2 piece (100 g)
millet – 4 tablespoons (52 g)
dried tomatoes – 5 pieces (35 g)
Cashew nuts – 4 pieces (6 g)
dill – 1 teaspoon (4 g)
Himalayan salt – a pinch
black pepper – a pinch
dried thyme – a pinch
Dried rosemary – a pinch

A method of preparing:

1. Before cooking, rinse the millet groats 1-2 times under running cold water.
2. Cook the porridge according to the recipe on the packaging and blend with tomatoes, dill, salt and pepper.
3. Using a vegetable peeler, cut the zucchini into “ribbons”.
4. On each zucchini bar, spread the creams and roll it.
5. Arrange in a casserole dish, sprinkle with herbs and sprinkle with chopped nuts.
6. Bake under cover in an oven preheated to 200 ° C for about 20 minutes.

PRZEKĄSKA PO TRENINGU SIŁOWYM

 

 

 

Mango protein cocktail

Components:

rice milk – 1/2 cup (120 ml)
mango – 1/2 piece (140 g)
Lio Shake cranberry – 1 teaspoon (2 g)
Bio Maca – 1/2 teaspoon (2.5 g)
lime juice – 1 teaspoon (3 g)
rice protein – 1 portion (30 g)

A method of preparing:

1. Blend all the ingredients.

Try to apply my recipes into your training, and you will definitely understand what is it all about and will decide on Diet by Ann SPORT. Meals for training are diverse and the training becomes even more pleasant.

Fingers crossed!