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What food is for weight loss and muscle growth? How much protein and carbohydrate foods do you consume? How often do I eat?

“What food is for weight loss and muscle growth? How much protein and carbohydrate foods do you consume? How often do I eat? “- not only novice amateurs, but also experienced athletes often discuss these topics. The sports environment has generated too many myths and conjectures. It’s time to dispel them. Today in our blog – extended comment Zinaida Shumakova, personal trainer of the fitness club “Mango”.

“What for one – good, then for another – it is bad”, – one of the main postulates of the theory of bodybuilding. It refers to both training and nutrition athlete. Each organism requires an individual approach. If you are on the fitness path and want to be the owner of a strong, tight body, do not forget to consult your personal trainer and, of course, follow the general recommendations of specialists. Now I will share with you the universal rules on nutrition.

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The more often you have physical activity, the more energy and energy your body spends on recovery. Therefore, the diet of people with normal and increased physical activity should vary. The second – the diet is balanced, with an increased rate of protein, carbohydrates and fats, excluding semi-finished products, fast food and other unhealthy foods.

Natural food is what will lead you to a sporting goal. Proper nutrition in conjunction with regular training will help not only get rid of excess kilograms, but also gain muscle mass. Monitor the number of calories using the table below.

Product calorie table

Product Kcal / 100gr Product Kcal / 100gr Product Kcal / 100gr Product Kcal / 100gr
Meat (poultry meat products) Fish and seafood Dairy Cereals and legumes
Lamb’s fatty 316 Caviar roe 250 Acidophilin (3.2%) 58 Pea green 280
Ham 365 Caviar caviar 245 Brynza cow 260 Wheat flour 348
Beef Stew 180 Alaska pollock roe 130 Yoghurt (1.5%) 51 Rye flour 347
Beef fried 170 Squid 75 Kefir fatty 60 Cocoa powder 375
Breast 475 Carp 46 Kefir 1% 38 Buckwheat 346
Goose 300 Carp roasted 145 Kefir 0% thirty Semolina 340
Turkey 150 Keta 157 Milk (3.2%) 60 Groats of oatmeal 374
Sausage boiled 250 Canned fish in oil 320 Cow’s milk whole 68 Pearl barley 342
Smoked sausage 380 Canned fish 120 Ice cream cream 220 Groats wheaten 352
Koreya 430 Shrimp 85 Butter 59 Groats of barley 343
Rabbit 115 Crabs 70 Ryazhenka 85 Cornflakes 369
Chicken boiled 135 Bream 48 Cream 10% 120 Pasta 350
Fried chicken 210 Roasted salmon 145 Cream 20% 300 Oat flakes 305
Beef liver 100 Smoked salmon 385 Sour cream 10% 115 Rice 337
Kidneys 66 Alaska Pollock 70 Sour cream 20% 210 Soybean 395
Sausages 160 Sea kale 16 Cheese Dutch 357 Beans 328
Pork chop 265 Navaga 44 Cheese Lumber 377 Lentils 310
Pork stew 350 Perch 95 Parmesan cheese 330 Barley flakes 315
A heart 87 Cancers 75 Cheese Russian 371 Millet 351
Sausages 135 Salaca 98 Cheese curd 380 Oatmeal 357
Veal 90 Stellate sturgeon 137 Curd 18% 226 Nestle Corn Flakes 368
Duck 405 Atlantic herring 57 Tvoroy with sour cream 260
Language 165 Zander 43 Cottage cheese is lean Chicken egg
Cod 59 Egg of chicken 1 pc 65
Sprats in oil 250 Egg powder 540
Pike 41
Flounder 88

Nutrition rules for athletes


Eating before classes – getting resources for your physical development during and after the training. Protein products replenish the balance of amino acids in the body and are responsible for increasing muscle volume, and carbohydrate – provide additional energy for hours of training, increase activity and stimulate the production of insulin.

To make you feel light and able to exercise freely, your body must have time to digest food. I recommend 2-3 hours before the workout there are complex carbohydrates: cereals from different cereals, cereals, legumes and fruits with a glycemic index of up to 60.

Menu for men

  • 2 pinch of nuts
  • Average portion of porridge
  • 200-250 gr chicken fillet
  • 2 cups of vegetables
  • Glass of water

Menu for women

  • Pinch of nuts
  • A small portion of porridge
  • 100 g chicken fillet
  • A cup of vegetables
  • Glass of water

This dosage has an averaged value. To quickly come to the desired athletic result, it is better to contact the coach and together with him to choose the best option for you.


Water – that’s what your body needs most in the training process. Its reception in a moderate amount will prevent dehydration and affect the rate of regeneration.

Nutrition during the training is a necessity only for those who are engaged in fitness and bodybuilding professionally, trying to gain weight and prepare for competitions. As a rule, such athletes use special cocktails for their purposes.


The formation of muscles, replenishment of strength and energy, general recovery – the main purposes of nutrition after performing a set of exercises. For 1-2 hours after training, be sure to take protein and hydrocarbon-containing foods. The first – stimulate the growth of muscle tissue, and the second – maintain the necessary level of glycogen for 24 hours and promote the rapid regeneration of tissues and organs. Do not rush to eat at once: drink a glass of warm water and make a short walk before eating.

Menu for men

  • Average portion of porridge
  • 200 g of low-fat meat
  • 2 cups of vegetables
  • A glass of low-fat kefir

Menu for women

  • Average portion of porridge
  • 100 gr of low-fat meat
  • Vegetable cups
  • A glass of low-fat kefir

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