Maximiere deine Trainingserfolge mit diesem einfachen Ernährungsplan

You are tired of Nutrition to plan weeks in advance? You don't have the time or desire to spend hours shopping, searching for exotic ingredients and standing at the stove for ages to prepare a meal? Are you one of those spontaneous women who don't want to plan today what will happen tomorrow? Then you'll be delighted with a nutrition plan for just one day. Because no matter how often you train, the basis for visible progress is good nutrition.

You can achieve your goals with this nutrition plan. Whether you just want to lose a few kilos or train for a toned body. Don't be afraid of huge mountains of muscle. As a woman, you don't have enough testosterone to grow into an Arnold Schwarzenegger without tricks. But women are also better protected against musculoskeletal disorders by a good muscle corset. A toned body with adequate muscles is sexy!

A simple nutrition plan for one day

Start your day with a healthy breakfast
It replenishes your empty nutrient reservoirs, raises your blood sugar levels, which have plummeted during the night, and makes you fit for the day ahead. Skipping breakfast is not a good idea. This is because it gives your metabolism the starting signal and prevents cravings in the late morning. You could start your day with: about 100 grams of protein-rich food (chicken eggs, cottage cheese, tofu, etc.), a handful of fruit, two portions of fat and two cups of tea or coffee. Even if it is tempting to leave out the fat in order to save calories: Fat fulfills a variety of functions in our body and belongs in every healthy diet.

Plan snacks in between meals
If you can't or don't want to eat anything in the morning, these snacks are very important and can be a little more plentiful. Snacks are important because your body can function better with a regular supply of nutrients. For some vitamins and macronutrients, it makes little sense to consume large amounts in just a few meals. For example, there are no nutrient stores for vitamin C. If you consume the daily amount in your breakfast, no depots are formed, but the excess amount is simply flushed out via the urine. Fruit, berries, vegetable sticks with quark dip, protein drinks, hard-boiled eggs or a small handful of nuts are suitable snacks. If you prepare your snacks at home and take them with you to work or training, you will be better equipped than if you can only make a quick stop at a bakery on the way.

Your lunch
for example, can consist of 100 grams of protein-rich food (fish, chicken, lean meat), 2 portions of vegetables, 1 portion of complex carbohydrates (brown rice, wholemeal bread) and two tablespoons of oil (olive oil, linseed oil). A fresh fruit for dessert, as is customary in Mediterranean cuisine in particular, rounds off your lunch.

Your dinner too
should again contain about 100 grams of protein-rich food. Fish (which should be eaten several times a week), poultry, cheese or a large salad with lean strips of ham or turkey are ideal. If you find it difficult to digest salads and raw vegetables in the evening, a quick vegetable stir-fry with turkey strips is also recommended. You don't have to spend hours chopping vegetables, but can use prepared frozen vegetables. The nutritional value of frozen vegetables is just as high, sometimes even higher, than that of fresh vegetables that have been stored for too long. If you add two tablespoons of high-quality oil to your pan, you've done everything right.

Conclusion

Adapt your diet to your training. If you do a lot of endurance training, you will probably need more carbohydrates. If your goal is to build visible muscle, you will probably need more protein. Plan your meals and plan your sporting activities. This is the only way to set specific goals, pursue them and achieve them. If you don't know what you want and how you can achieve it, you won't get anywhere. Whether it's nutrition or training: try out what works specifically for you. Leave out what has not brought you success and optimize what brings you closer to your goals. You can follow this nutrition plan for one day or repeat it over and over again. Modifications are welcome.