Good day to everybody!

Nutrient is a substance that is necessary for the life of the organism, growth and development, organism or substance to be metabolic processes.
Nutrients are used as a source of energy and for the development and repair of tissues and regulate body processes.

The organic nutrients are: carbohydrates, fats, proteins and vitamins.
Mineral nutrients are minerals and water.
The essential nutrients can not be synthesized in the human body, and therefore required to be entered in the feed.

Our body is one amazing factory where every second place billions of different biochemical, interdependent processes. On these processes, we do not need to think or operate, but we have an obligation: to submit all the necessary nutrients!

Proteins

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Meet your daily intake of protein, 2 to 2.5 grams per 1 kilogram of body weight.
This means that if you have about 70 pounds, your protein intake should be atleast 140 grams if you are in active daily training (I put 2 grams per kilogram). Proteins must be from different types of meat , fish, eggs, low fat fresh cheese, and whey protein after a workout.

Carbohydrates:

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The best time to eat carbs is in the morning and just before and after training. They are a major source of energy needed to operate, and base important on complex carbohydrates. (Rice, potato, sweet potato, pasta ..) Complex carbohydrates take longer to break down and slowly enter the bloodstream so slowly increase the concentration of sugar in the blood and gradually increase the secretion of insulin, which provide energy over a longer period of time. Step away from simple carbohydrates like table sugar and other sweeteners and restrict the use of fruit juices.

Fats:

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Do not pull the healthy fats from your diet because they are an excellent source of energy that is released longer period.
Fats are essential for the regulation and stability of the hormone. Try to eat fats in the opposite part of the day, preferably before bedtime, or as a snack. These are the nuts (unsalted peanuts cheese, almonds, walnuts, hazelnuts), olive oil, pumpkin seed oil, linseed oil, coconut oil, avocado.

Fiber: 🌿🍅🍲

Fibers are important for our digestion. Do not overdo it with them. About once a normal human need 10g of fiber per 1,000 calories. Try to avoid them before and after training because they slow down digestion. The fibers are all kinds of green leafy vegetables (lettuce, broccoli, cauliflower, cabbage...) and whole grains (oats, barley, rye ...)

Accordingly, in the above-written, you can easily make your diet plan.
Combine, eat more smaller meals, proteins and fats combine during the day and between meals and eat protein and carbohydrates in the morning, before and after training.

DO NOT combine fat and carbohydrates in any meal!
That will only lead you to gaining fat...

Thanks for reading!
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