5 High Protein Diets for Athletic Couples

Protein is a structural and functional component of all cells of our body, and therefore it is vital for normal life. The lack of proteins in the body can lead to lowering of immune systems, dysfunction of the internal organs, memory deterioration and poor productivity.  A high protein diet is the optimal diet for those who are going to  get rid of fat deposits, while having strength and energy for physical exertion.

Protein is the main building material for our muscles, and therefore it is particularly necessary for athletes, children, adolescents and weakened after an illness people. A minimum of carbohydrates and fiber in a high-protein diet allows the body to spend energy on the  protein degrading, taking this energy from the adipose, but not muscle tissue. But that is why a high protein diet can cause some digestive issues, which must be taken into account.

While processing protein food, the body spends energy on its absorption, and extra protein is not deposited “in reserve.” It is also worth noting that protein food perfectly saturates, so that you do not experience the painful feeling of hunger.

High Protein Diet Menu Options

Option 1.

• Breakfast can consist of oatmeal or buckwheat cereal, apples and carrots, or pears or low-calorie berries.
• Lunch should include a salad of your favorite vegetables, chicken soup, buckwheat porridge, a glass of kefir and some fruit.
• Dinner should consist of any protein, but most importantly dietary products.

Such high protein diet is perfect for athletes and due to it they achieve excellent results.

Option 2.

• Breakfast: 200 gr. cottage cheese, 2 tbsp. l sour cream, 2 bananas, a cup of tea with milk;
• Second breakfast: toasted grain bread, cheese
• Lunch: Brown rice, boiled chicken breast
• Dinner: Grilled trout, vegetable salad, baked potatoes, tomato juice;

Option 3.

• Breakfast: milk, diet loaves, fasting cookies;
• Second breakfast: Low-fat cheese and rye bread
• Lunch: fish salad with vegetables
• Dinner: omelette of five proteins with mushrooms

Option 4.

• Breakfast: 50 gr. cheese, 2 whole grain toast, a handful of seasonal berries, a cup of tea with honey
• Second breakfast: Muesli with milk
• Lunch: Chicken broth, 100 gr. chicken breast, boiled or steamed, vegetable salad, dressed with olive oil, a cup of tea
• Dinner: 200 gr. grilled chicken breast / fish, 2 potatoes baked in foil, a glass of tomato juice
• Before bedtime: A glass of kefir.

It’s great to follow a healthy lifestyle, but much better to do it with someone.

Option 5.

• Breakfast: 200 g of skim milk with diet bread
• Second breakfast: Yogurt and dark chocolate
• Lunch: 200g chicken fillet + salad of tomatoes, onions and cucumbers, dressed with olive oil
• Dinner: 100g baked fish with green peas
• Before bedtime: A glass of yogurt

The first desire of a novice athlete comes down to an increase in muscle mass, and thanks to a protein diet, it is easy to provide the body with a constant energy and maintain blood sugar at the same level. Nutritionists are confident that the diet during exercise should be at least 10-12 times a day, in small portions and small snacks. In the daily diet you need to include:

• Egg (protein), toasted French loaf, oatmeal with honey, without additional sweeteners, and whey protein.
• Steamed chicken, cooked without additional fat, rice porridge, asparagus or broccoli.
• After workouts, you need to take protein with creatine.
• Special carbohydrate cocktail, rice cake.
• Fish of various kinds, cooked on the grill or during heat treatment.
• Sushi on the recommendation of a nutritionist.

Today, the protein diet of an athlete for weight loss can be adjusted according to the season and other significant factors:

• It is better to use those vegetables and fruits that have ripened naturally, this will protect the body from harmful and dangerous substances.
• Also, It is important to limit the amount of salt consumed, because it helps to retain water. Hence It is not desirable to reduce salt at all, but you can reduce the dose.
• The same applies to sugar, which is the best to exclude from the diet. Use only natural sweeteners, honey, fruit.
• Increased fluids means non-carbonated drinks, pure water, green tea. No coffee and sweet store juices.
• Take into account the compatibility of products at one go, because fermentation and swelling are not very favorable during training.
• Meals should be eaten in a calm atmosphere, not on the road, not in a hurry, without watching TV programs and other chatter.

 

Disclaimer: Hope this article could lead you to a better diet plan. This article is a guest post by a contributor.

  – Nisha Malik ♥