Fighter's Diet

This food program is designed specifically for professional fighters who spend hours in the gym at home. It allows you to increase the strength of the athlete and at the same time reduce the amount of body fat. Typically, the soldiers are recommended to adhere to medium- and high-carbohydrate foods, which is necessary for regular exercise. This approach to making a diet helps to forget about dizziness, weakness and other satellites of low-calorie diets. Half of the necessary calorie content the fighter must receive from carbohydrates. One third is from fats, and the rest is proteins. For the growth of muscle tissue, you can increase the proportion of proteins by reducing the amount of fats and carbohydrates in part.

Principles of Nutrition

Variety - every day you need to eat different foods.
The basis of the diet is the usual food - not experimental or not natural.
There is a need after the training, but not before: digestion should occur in a calm body, and not subject to enormous loads.
It is very important to drink abundantly. Particular attention is paid to herbal decoctions, among which diuretics should predominate.
There is a need in accordance with the load: a lot to do and little while it is unacceptable.
The basis of the diet - vegetables and fruits. Each day, they need to eat at least 4 different types.
The key element of the diet is proper nutrition.
Menu for fighters

Done for a week. At the end of the diet, the diet is repeated. It is allowed to make changes while maintaining the caloric content of dishes and the ratio of BJU in them. Each meal should be finished with a glass of mineral water or a cup of herbal tea. The average serving size for cereals is 150 g, for meat and fish - 200, for garnishes and main courses - 300, unless otherwise specified.

Monday

Portion of porridge, orange, a glass of milk.
A piece of breast, 200 grams of rice.
Grilled turkey, 2 pieces of whole wheat bread, lettuce, apple.
Banana, yoghurt.
Casserole from broccoli with cheese, 200 g of berries.
A glass of yogurt.
Tuesday

2 cupcakes with a glass of milk.
Serving of macaroni with cheese and shrimp, tomatoes.
Portion of fatty fish, green salad.
Apple or pear, yogurt.
Stewed vegetables, a glass of milk.
Banana.
Wednesday

Porridge, milk.
Raisins, bun with cheese.
0.5 liters of chicken broth, 200 grams of salad, a serving of beans, a piece of bread, a pear.
Yogurt with crackers.
Serving of grilled chicken, vegetables, brown rice and orange.
Fruit roll with yogurt.
Thursday

Kefir with cornflakes.
Buckwheat porridge with butter, 50 g of bitter chocolate.
Portion of beans, ham, carrot salad with garlic, bran bread, juice.
Protein cocktail.
Fruit salad with sesame bun.
An Apple.
Friday

Millet porridge, a glass of milk.
For 1 tbsp. L. Raisins and nuts, juice.
Milk soup with pasta, mushrooms with vegetables, bran bread.
A cut bun, yogurt.
Cutlets and salad of sea kale, juice.
Kefir with crackers.
Saturday

Energy bar.
Oatmeal and yoghurt.
0.5 liters of meat borscht, turkey fillet, salad with olives, 2 toast.
Fruit mix.
Macaroni and lean bacon.
Low-fat cottage cheese and yogurt.
Sunday

200 g of fresh pineapple.
Portion of rice with soy sauce.
0.5 chicken soup, chicken portion, green peas.
Cottage cheese with fruit.
Salad from squid, slice of ham, vegetable juice.
Toast with butter and cheese.
The diet of the diet for a month needs to be adjusted depending on the intensity of training. The proposed menu is designed for fighters who are in the active phase of physical activity. If there is a break in the class, then the portion size should be reduced.
 

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