Strength Sports

citizenship_ 3^S Ceruti, DAVì, GRECCHI, MORONI

STRENGTH SPORTS

DIET PLAN

Here's a strength athlete diet plan, tailored to provide the energy and nutriens needed for muscle building and performance enhancement

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breakfast

HIGH PROTEIN AND CARBOHYDRATES

• Oatmeal Bowl. 1 cup of oats topped whit berries, a handfull of nuts, and a table spoon of chia seeds
• Protein source. 4-5 eggs whites whole-grain toast whith small amount of avocado for healthy fats
• Optionlas. Add a slice of whole grain toast whith a small amaunt of avocado for healthy fats

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mid-morning snack

Protein and healthy Fats

• Greek Yogurt(200g): Low-fat or full fat,depending on calorie needs,whith a handful of almonds or walnuts
• Fruit: 1 banana or apple for quik energy.

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Lunch

Lean protein, complex carbohydrates and vegetables

• Lean Protein: 150-200g of grilled chicken breast, turkey, or lean beef.

• Carbohydrates: 1 cup of quinoa, brown rice, or sweet potatoes.

• Vegetables: mixed greens, bell peppers, cucumbers, and carrots with a drizzle of olive oil for healthy fats.

Pre-workout snack

Fast-acting carbohydrates and protein

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• Smoothie: 1 cup of mixed berries, a banana, and a scoop of whey protein blended with almond or oat milk.

• Optional: a handful of rice cakes or an energy bar low in added sugars.

POST-WORKOUT MEAL

Protein and carbohydrates for recovery

• Protein shake: 1 scoop of whey or plant-based protein powder mixed with water or milk.

• Carbohydrate source: 1-2 rice cakes or a piece of fruit like an orange or apple

• Meal: within an hour, have a balanced meal with 150-200g of lean meat or fish, 1 cup of brown rice, and steamed vegetables

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dinner

Protein,healthy fats, and Vegetables

• Protein Source: 150g of salmon,trout,or lean beef
• Healthy fats: ! tablespoon of olive oil or a handful of avocado slices
• Vegetables: Spinach,broccoli,or mixed greens sautéed lighthly in olive oil

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EVENING SNACK

Light Protein and Healthy Fats

• Cottage Cheese(100g): Low-fat or or full fat, depending on energy requirements,whith a sprinkle of flax seeds or a few almonds.
• Optionals: A handful of berries for a low-sugar dessert.

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Additional tips

• Hydration: drink 3-4 liters of water daily to support metabolism and muscle function.

• Nutrient timing: aim for protein instake at every meal to support muscle recovery.

• Supplements: consider BCAAs, creatine, or multivitamins after consulting nutritionist

• Sleep: quality sleep is essential for recovery and muscle growth; aim for 7-9 hours per night.

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In conclusion

THE SUMMARY

This meal plan provides a balanced intake of macronutrients (proteins, carbohydrates, and fats) tailored for strength athletes. Adjust portions according to specific calorie needs and training intensity

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Lean beef

Salmon

Sleep

Multivitamins

Rase cakes

Protein

Hydration

Cottage chese