You are counting calories, diets, complicated menus. The desire to look good makes you suffer hunger. The mood is spoiling. But what’s the point of looking good if you don’t have the strength to live?
Related: Why we should stop counting calories forever
Sports nutritionist James Collins in his book, offers a different approach to nutrition – the energy plan. It will help you eat as much as you need today. Be both fit and energetic at the same time. And for this, you do not have to buy up trendy superfoods – they will suit what is already in the refrigerator.
Collins tested the system on the world’s leading athletes: he worked with Arsenal players, football teams, Olympic athletes. It worked for them – it will help us.
From plan to plate
Food is fuel, and the food processor is like refueling a car. There is no point in pouring a full tank of gasoline into the car every day – suddenly, you are not going anywhere today. It’s the same with food. It is wiser to plan a meal depending on the tasks for the day.
Is there going to be a training session in the morning? We need to refuel properly. Do you dream of watching TV for half a day? Put the carbs away.
Collins suggests collecting food in plates of health. In everyday life, two – fuel and medicine. Before a working day or exercise, use the first, on rest days or in the evening – the second.
Under-fueled
On weekdays, we eat what comes up under our hands: a sandwich for breakfast, a salad for lunch, then a couple of cups of coffee with cookies. As a result, we are so hungry for dinner that we greedily weave everything in front of us – and this is the most important meal of the day.
It turns out that the energy is in short supply during the working day, and in the evening, when the activity falls, we fill up the most we do not want. Therefore, during the day, there is no strength, and at night it is not possible to fully recover.
Start reducing your carbohydrate intake at dinner – so you wake up your appetite in the morning. The goal is to make breakfast and lunch the most important meals.
Designer color in the toilet
We need water. It helps to digest food, transport nutrients throughout the body, regulate temperature. In the heat, the loss of 2.5% of the liquid reduces performance by up to 50%. But how do you know if you’re drinking enough?
Related: This one habit can change your life: Drink Water
At Arsenal Football Club, there was a designer who created a color chart for the toilets. With its help, the players could monitor the amount of water in the body by looking at the liquid. The color on the scale varied from pale yellow to brown. The closer to the first, the better.
Take advantage of this lifehack. If the color is close to thatched, it’s okay. If it’s darker, try to drink more.
More fruit, more!
Scientists analyzed the eating habits of 65,000 people and noticed that life expectancy depends on the consumption of vegetables and fruits. For those who ate 5-7 servings a day, the risk of death decreased by 36%.
Include at least one serving of vegetables or fruits in each meal – and make a significant contribution to your longevity.
The book has many valuable recommendations, stories, and facts. Here’s what else you’ll learn:
- How to stop the aging process
- Why food on a plane seems tasteless
- Is it possible to eat at night (spoiler: sometimes yes)
- “But I hate the gym!” How to deal with it
- Supplements: Do you need them?
- Healthy snack
… and 256 pages on how to apply the rules of healthy eating in everyday life.
American fitness guru Jack Lalaine once said, “Training is king. Food is the queen. Put them together, and you get the kingdom.” It’s beautiful. But more importantly, it works. Check it out for yourself.
