How to eat on days of moderate intensity workout

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A well-chosen meal plan can help you achieve your athletic goals. James Collins creates menus for Arsenal footballers and the UK Olympic track and field team. We offer several nutritional ideas based on James's advice for the days you have a moderate intensity workout scheduled.

If you are going to work out for about an hour or work out with high intensity stages, then you should slightly increase the amount of nutrient intake to increase endurance.

The basis is a moderate amount of protein and carbohydrates

To replenish muscle glycogen stores, you can allow yourself a little more carbohydrates for breakfast and lunch. It is better if these are foods with a low glycemic index (GI):

whole wheat bread;
wholemeal pasta;
chickpeas, lentils;
apples, grapefruits, avocados, apricots;
tomatoes (fresh and dried), cucumbers, carrots, cabbage, green beans;
dairy products.

But in the evening, you should give preference to low-carb dishes.

Protein must be absorbed into the body evenly with each meal to ensure continued muscle recovery.

Other nutrients

To maintain a normal hemoglobin level, iron-rich foods should be included in the menu every day:

red meat, offal;
eggs;
legumes;
cabbage, spinach;
apples, apricots.

And fats (best of all, polyunsaturated) should be additionally added to a low-carb dinner.

Sample list of meals for days with moderate physical activity

Breakfast

Oatmeal with yogurt, pear and walnuts. You can mix everything in a blender if you like a delicate texture.
Tomato and basil omelet and whole grain toast. Toasts go well with a bite, or you can make sandwiches with a ready-made omelet.

Dinner

Soba (buckwheat noodles) with chicken and carrots. Soy sauce is a great dressing.
Rolls with avocado and salmon. The classic dish of Japanese restaurants can be prepared by yourself.
Beef with rice. For a more savory taste, add teriyaki sauce, ginger, onion and garlic.

Dinner

Lentils with pumpkin and broccoli. Cook all ingredients separately and mix with vegetable oil.
Grilled chicken breast. It is better to pre-marinate the breast in soy sauce with the addition of lemon juice and ginger.
Warm salad of fried tofu, asparagus, mushrooms, zucchini, radish and carrots. Add some butter and soy sauce.
Couscous with smoked mackerel and herbs. For dressing, combine vinegar, orange juice, sugar and some olive oil.

Snacks

Dried apricots, pistachios, honey. You can eat it individually, or you can make energy bars.
Turkey and avocado sandwich. Choose an avocado that is soft enough to spread on bread.