That the Nutrition The fact that nutrition plays a key role, especially in the field of fitness sports, and subsequently determines the success or failure of any athletic endeavor, is well known, but this is often the crux of the matter, because without strict planning, only very few athletes succeed in consistently paying attention to a healthy and balanced diet. Surprisingly, however, this phenomenon is mainly observed among women, who tend to fall back into old behavior patterns compared to the men of creation.

Why this is the case can probably never be conclusively clarified, however, the assumption is that numerous female athletes are involved in the Diet plans The diet is often not only very meat-heavy, but also ignores some important factors that are both physically and psychologically important for women. In this article we will show you what a diet plan tailored to the female body looks like, with which even a diet is fun.

Dispelling prejudices and persistent myths

Even though many women assume that they eat a healthy and balanced diet, it is surprising that in this context in particular, a large proportion do not even begin to achieve the goals they have set themselves. Although many female athletes, measured by the consumption of fruits and vegetables, eat significantly more vital substances than most of the tough bears from the gym, as a rule, the "less is more" lifestyle, which is propagated by countless magazines, prevents sustainable success both in fat loss and in the area of muscle building.

To cut to the chase: Most women eat too little to be able to change the body composition in a healthy way. Consequently, it is first of all necessary to create awareness of the fact that the consumption of sufficient calories is also necessary for fat loss, otherwise the body will significantly downshift metabolic activity, leading to stagnation and, in the worst case, even to the storage of depot fat. Once this awareness of the daily amount of energy required has been created, it should furthermore be remembered that proteins are also a mainstay in the diet plan especially for women, which must not be neglected, which unfortunately is far too often the case.

The widespread misconception that "fat makes you fat" also persists, thanks to prayer-mill-like repetition in relevant circles, like hardly any other nutrition myth. Just like protein, fat is one of the essential nutrients that the human body needs in sufficient quantities to survive. If even one of them is missing, standstill prevails, both physically and in the area of mental performance.

The needs of the female body

Once an awareness of the macronutrient distribution has been created, it is important to highlight another aspect that should not be underestimated - the micronutrients, which are unfortunately neglected in most nutrition plans across genders. The mineral calcium in particular plays a crucial role in the female body, as it is involved in the formation of new bone tissue and thus promotes its stability and prevents osteoporosis, which occurs very frequently, especially in women.

Accordingly, the exemplary diet plan includes numerous calcium-rich foods such as dairy products to ensure the necessary supply and thus optimally equip the bones for the stresses of training. In addition, medical studies proved that the feeling of cold that all too often accompanies the ladies of creation is due to a lack of iron, not infrequently due to the low consumption of iron-rich foods such as turkey or lean red meat.

Accordingly, foods in this category can be found in the exemplary diet plan as well as folic acid-containing leafy vegetables and some sweet but nevertheless healthy treats, which, if current research results are to be believed, have a not inconsiderable psychological influence on stamina. The product 24 Vitamins & Minerals also contains folic acid, for those of you who do not want to or cannot eat leafy greens every day.

Introduction to the diet plan

The following exemplary nutrition plan for a training week is only intended to demonstrate what a balanced nutrition concept might look like and, of course, makes no claim to general validity. In addition, both the goals and the individual physical conditions differ from athlete to athlete, which is why we deliberately refrain from listing the exact quantities of food.

• Breakfast
  Rye roll
  Turkey breast cold cuts
  Cucumber slices
  1 glass orange juice
• Lunch
  Natural yogurt
  Wild berries
  Hazelnuts
• Snack (post-workout shake)
  Protein Whey Isolate Shake (see below)
  Glutamine (see below)
• Dinner
  Boiled potatoes
  fresh leaf spinach
  2 fried eggs
• Snack before bedtime
  Almonds

• Breakfast
  Oatmeal
  Natural yogurt
  1 apple
  1 glass orange juice
• Lunch
  Wholemeal bread
  Cottage cheese
  2 medium tomatoes
• Snack
  Walnuts
• Dinner
  Beef fillet steak
  Iceberg lettuce
  Paprika
  Tomato
  Cucumber
  Onion
  Vinegar-oil dressing ➜ MCT oil the ultimate cooking oil (see below)
• Snack before bedtime
  Low fat curd cheese with a little sweetener ➜ Flavs - Natural tasty sweeteners without sugar and calories (see below)

• Breakfast
  Whole wheat toast
  Diet jam
  1 whole pear
  1 glass orange juice
• Lunch
  Turkey breast
  Steamed vegetables
• Snack
  Protein Shake ➜ All in One Shape Shake (see below)
• Dinner
  Mozzarella
  4 large tomatoes
  Balsamic vinegar
  Basil (fresh)
• Snack before bedtime
  Low-fat curd cheese
  Linseed oil
  a little sweetener - Flavs - Natural tasty sweeteners without sugar and calories

• Breakfast
  Oatmeal
  Low-fat curd cheese
  Strawberries
  1 glass orange juice
• Lunch
  Whole grain rice
  Lean beef
  Broccoli
  strained tomatoes
  Olive oil
• Snack
  Rice cakes
  Peanut butter ➜ Peanut Butter meets Chia (see below)
• Dinner
  Low carb protein pancakes ➜ Light and airy, very tasty protein pancakes that are made in no time at all (see below)

• Breakfast
  Wholemeal bread
  Cottage cheese
  2 whole tomatoes
  1 glass orange juice
• Lunch
  Salad
  Kidney beans
  Paprika
  Hard boiled egg
  Onion
  Vinegar-oil dressing ➜ MCT oil the ultimate cooking oil (see below)
• Snack (post-workout shake)
  Protein Shake ➜ Whey Isolate (see below)
  Glutamine ➜ Glutamine Zero (see below)
• Dinner
  Wild salmon
  Whole wheat pasta
  Tomato sauce
• Snack before bedtime
  Walnuts

If you have had problems so far with Nutrition concept If you want to keep up your good intentions for more than a few days before they go overboard again, then this plan can help you to get your diet permanently under control and not even have to give up sweets. With this diet plan, which is precisely tailored to the needs of the female organism, you will not only achieve your individual goals, but also support your body by supplying it with essential micronutrients such as folic acid, calcium and iron. ➜ 24 Vitamins & Minerals contains all these micronutrients.

Roberta from FitnFemale: If you want an individual Nutrition plan we recommend "Your nutrition plan". This plan we create for you individually based on your information and thus promises maximum success.

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