Just wondering, specifically to those training and even if you are not training, what you are eating and what plan you have.
I eat a sort of Mediterranean diet being brought up on it but with a few takes on Djokovic's book. Although I know that his nutritionist is a bit of a fraud, some cool stuff in his book.
Breakfast - I usually do some cardio when I get up, only take on water beforehand. Then I follow it up with porridge/muesli. This is usually where I get most of my carbs. Then come the fruit and I try to eat some dried fruit as well. Occasionally will eat polenta with cottage cheese (common balkan breakfast) and will sometimes fry the polenta if I'm feeling in the need for some fat or will have cured meat at this point.
Lunch - usually eggs or occasionally if I have more working out or tennis then some carbs again with pasta/ (ill try brown, but come onnnnn who picks dimitrov over Fed).
Dinner time - GAINS. Protein intake here, usually Fish or chicken or lean meat. I try not to take in carbs here, but I love food too much so cheat often and will add beans or chickpeas. Spinach, chard, courgettes, aubergines, peppers are the staples, this is usually used to fill me up. All ends up swimming in my stomach with zero fat yogurt or full fat greek (no compromise). My grandad would say you could eat anything with greek yogurt.
Snack on roasted almonds or peanuts.
Espresso or occasionally turkish with some milk several times a day, get a few calories from dairy, be it milk or yogurt.
This is a rough guide, and I will break it very often. I am sticking to it for a while though.
For match/tournaments. I will use a little fruit concentrate, grated ginger (anti-inflammatory?) , honey, sugar, sea salt, water and make an energy drink. Grated ginger is there for taste usually. Main reason for this is that it is cheaper and I can control what goes in. The honey and fruit contains fructose which is slow release and the sugar is fast release. Advise you do this and stop paying the fat cats money for their bentleys.
Criticise this if you want, just would like to see if anyone has been reading research, as nutrition is quite an advancing science (with loads of fluff and marketing).
I eat a sort of Mediterranean diet being brought up on it but with a few takes on Djokovic's book. Although I know that his nutritionist is a bit of a fraud, some cool stuff in his book.
Breakfast - I usually do some cardio when I get up, only take on water beforehand. Then I follow it up with porridge/muesli. This is usually where I get most of my carbs. Then come the fruit and I try to eat some dried fruit as well. Occasionally will eat polenta with cottage cheese (common balkan breakfast) and will sometimes fry the polenta if I'm feeling in the need for some fat or will have cured meat at this point.
Lunch - usually eggs or occasionally if I have more working out or tennis then some carbs again with pasta/ (ill try brown, but come onnnnn who picks dimitrov over Fed).
Dinner time - GAINS. Protein intake here, usually Fish or chicken or lean meat. I try not to take in carbs here, but I love food too much so cheat often and will add beans or chickpeas. Spinach, chard, courgettes, aubergines, peppers are the staples, this is usually used to fill me up. All ends up swimming in my stomach with zero fat yogurt or full fat greek (no compromise). My grandad would say you could eat anything with greek yogurt.
Snack on roasted almonds or peanuts.
Espresso or occasionally turkish with some milk several times a day, get a few calories from dairy, be it milk or yogurt.
This is a rough guide, and I will break it very often. I am sticking to it for a while though.
For match/tournaments. I will use a little fruit concentrate, grated ginger (anti-inflammatory?) , honey, sugar, sea salt, water and make an energy drink. Grated ginger is there for taste usually. Main reason for this is that it is cheaper and I can control what goes in. The honey and fruit contains fructose which is slow release and the sugar is fast release. Advise you do this and stop paying the fat cats money for their bentleys.
Criticise this if you want, just would like to see if anyone has been reading research, as nutrition is quite an advancing science (with loads of fluff and marketing).
