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  • Inbound 2625735956898273007

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    matteo.stevenson2413
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    This document provides a meal plan for athletic performance that is divided into categories of proteins, vegetables, fruits, oils, legumes, cereals, and nuts. It recommends 5 portions of protein per day from sources like chicken, fish, eggs, and cheese. It also recommends a minimum of 5 portions of vegetables, 1-2 portions of fruits, 4 portions of oils like olive oil and avocado oil, 2 or more portions of legumes, 1-2 portions of cereals for fat loss or 2-3 portions for mass gain, and 2 portions of nuts per day. It emphasizes the importance of staying hydrated with 3 liters of water per day and getting adequate sleep of 8 hours per night.

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    This document provides a meal plan for athletic performance that is divided into categories of proteins, vegetables, fruits, oils, legumes, cereals, and nuts. It recommends 5 portions of protein per day from sources like chicken, fish, eggs, and cheese. It also recommends a minimum of 5 portions of vegetables, 1-2 portions of fruits, 4 portions of oils like olive oil and avocado oil, 2 or more portions of legumes, 1-2 portions of cereals for fat loss or 2-3 portions for mass gain, and 2 portions of nuts per day. It emphasizes the importance of staying hydrated with 3 liters of water per day and getting adequate sleep of 8 hours per night.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    4 views1 page

    Inbound 2625735956898273007

    Uploaded by

    matteo.stevenson2413
    This document provides a meal plan for athletic performance that is divided into categories of proteins, vegetables, fruits, oils, legumes, cereals, and nuts. It recommends 5 portions of protein per day from sources like chicken, fish, eggs, and cheese. It also recommends a minimum of 5 portions of vegetables, 1-2 portions of fruits, 4 portions of oils like olive oil and avocado oil, 2 or more portions of legumes, 1-2 portions of cereals for fat loss or 2-3 portions for mass gain, and 2 portions of nuts per day. It emphasizes the importance of staying hydrated with 3 liters of water per day and getting adequate sleep of 8 hours per night.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Meal plan

    Athletic Performance
    Catégorie Best choice Not too much
    Protéins Protein Shake or protein bar , pork
    ( 5 portions/ day for mass , eggs, chicken, beef,fish etc. Tuna 2x max/ week
    gain or to optimise fat lost Cheese deli
    ) 1 portion= 1 palm of hand

    1 palm of hand= 1 portion * fish need to be at least 2x/ week if


    gold standard 1gr/ pounds not ( fush oil supplement)
    of body weigth
    Vegetables All
    (minimum 5 portion/day) (1/2 cup= 1 portion)
    Fruits (at least 1-2 /day) All Dry fruits, ( juice ; home made
    1 apple= 1 portions is fine )
    ½ cup (rasberry , bluebuerry etc.=
    1 portion
    Oils (at least 4 portion/ Conconut oil, avocado oil, olive oil ,
    day ) butter, dark chocolat 85 % , 1/2 canola, soya, , gras trans
    avocado 1 spoon = 1 portion
    Leguminbous chickpea, beans, de lentils,
    (2 portions or +) (½ cup= 1 portion)
    ou humus (1/8 cup= 1 portions)
    Cereals ½ cup de rice, quinoa, oat Corn syrop
    1-2 portions ( fat loss) 1 toast
    2-3 ( mass gain) ou 10 crackers

    Nuts ( 2 portions/ day) 10-12 eveyr kinds natural ( not Peanut


    salted, or cooked, or bbq or other)
    *Drink at least 3 Liters of water / day
    * sleep goal 8 hours/night / Minimum 7 hour

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