“Super Foods” are not only good for your bones and muscles,
but also useful for your eyes, hairs and skin.
Pick at least one of them, better one out of each category and add them to
every single meal and intake during the day.

Try to mix them up as colourful as possible.

SUPER FOODS:

Add “Super Foods” to EVERYTHING at passes your mouth.

To give you an example: you are having a slice of bread with cottage cheese, add some avocados and tomatoes.
You are having croissants and coffee for breakfast add some fruits for example. Or even if you are having nachos at the cinema, ice cream at the beach or hot dog at 4am in the middle of nowhere, complete your intakes with whatever you think hits your taste the best.

The “Super Foods” in the list above are just a few examples - extend it. To make sure you use it, send it to your phone, stick a copy on your fridge or if you want to make it easy, only buy “Super Foods” so you don’t have anything else at home.

JOIN THE #eatshitf%! FACEBOOK COMMUNITY AND
MAKE USE OF THE POWER OF SHARING KNOWLEDGE.

NO! Not talking about lasagne all day long!!

Try to eat at least 4-5x per day to cut off bodyfat and even 6-8x to gain muscles -
and this does not only apply TO bodybuilding, but also for body-sculpting.
Bodybuilders will need accordingly bigger portions, and way more details in
food selection and nutrition timing.

HOwever, 1-2 meals a day and some snacks will be enougH
If you are not moving around a lot or at all.

BOOST YOUR METABOLISM

Metabolism is the process of burning calories in your body, which happens naturally even when you are sleeping. 
Substantial meals all 2-3h keeps your blood sugar level stable,
feeds your body a steady stream of nutrients, and helps control cravings for sweets and fats.

Eating breakfast can increase your resting metabolism by up to 10 percent.
Starting your day with breakfast initiates the metabolic process of digesting and transporting food.
 

Try to develop your own plan, i.e.:

BREAKFAST 7:00am

Example: eggs with veggies or fruit and some whole grain carbs
Break your fast within an hour of waking up, to fire up that metabolism straight away.

SNACK 9:30am

Example: curd cheese with fruits and (shredded) nuts
Ideal combination of  probiotis, B vitamins, anti-oxidants, healthy fats, fiber and protein.

LUNCH 12:00Pm

Example: chicken breast with quinoa and veggies/salad
Quinoa is a gluten free grain and contain more protein than any other grain or rice.

*PRE-WORKOUT 3:30Pm

Example: sugar free whole grain muffin with peanut butter and banana slices
60-90min befor workout for adequate digestion and absorption.

*POST-WORKOUT 6:00Pm

Example: any kind of protein smoothies with fruits
Proteins and the vitamins & minerals in fruits contribute to a faster recovery after workout.

DINNER 7:00Pm

Example: salmon and veggies
Salmon are rich in high quality proteins and large amount of omega-3 oils to maintain your bodily function.

LATE SNACK 9:00Pm

Example: mozzarella, buttermilk or yoghurt, and tomatoes
Slow digesting proteins like mozzarella limit the breakdown of muscles during sleep, by providing a steady release of amino acids, and also enhance recovery.

*If you workout, and need the extra energy to train and to recover.
Otherwise, your late snack may be before dinner.

The main idea is  carbs and protein in the day time,
and fats and protein in the night time.
Proteins are essential for the repair and growth of tissues, and help you to gain and maintain a lean body mass. Whole grain crabs will boots your energy level.

Also, KEEP YOUR BODY HYDRATED!
Drink enough water mostly between meals.

💪💪 ADD YOUR NEXT CHALLENGE NEXT WEEK 💪💪