{"id":1502,"date":"2018-08-29T14:26:35","date_gmt":"2018-08-29T12:26:35","guid":{"rendered":"http:\/\/en.klubzdravihnavika.com\/?p=1502"},"modified":"2018-08-29T14:30:25","modified_gmt":"2018-08-29T12:30:25","slug":"ideal-composition-of-daily-meals-while-working-out","status":"publish","type":"post","link":"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/","title":{"rendered":"Ideal composition of daily meals while working out"},"content":{"rendered":"<p>The moment you choose to <strong>workout<\/strong> regularly and progress physically &#8211; you need to know that you are stressing your body. After <strong>training<\/strong>, your <strong>muscles<\/strong> will be inflammed and therefore will feel painful. They are inflamed because they have been &#8216;damaged&#8217; by <strong>training<\/strong> after which they need to be regenerated.\u00a0Our body is a smart machine that will initiate the recovery process itself.\u00a0However, you can also help it by choosing a meal consciously that will help its recovery.\u00a0Since nearly all of our tissues are made of <strong>protein<\/strong>, <strong>muscles<\/strong> need to be provided with enough <strong>protein<\/strong>, both for recovery and for further progress. Through 2-3 standard daily meals most people cannot take-in enough <strong>protein<\/strong> to compensate for the stress exposed.\u00a0Therefore, the best way for a person who regularly trains and wants to progress, is to eat 4-5 smaller meals per day which are rich in this compound. Sources include: eggs, chicken and turkey meat, low-fat beef, salmon, mackerel, tuna, hake, low-fat cheese, and so on.<\/p>\n<p>In addition to <strong>protein<\/strong>, there are also complex (and simple) <strong>carbohydrates<\/strong> which need to be taken into account. If you want to reduce the percentage of subcutaneous fat, you need to reduce your in-take of <strong>carbohydrates<\/strong>.\u00a0BUT! In addition to being essential for weight loss, <strong>carbs<\/strong> are very important in muscle building . So we can freely say &#8211; no <strong>carbs<\/strong>, no <strong>muscle<\/strong>! When there is no <strong>muscle<\/strong>, how will fat be burned during a <strong>workout<\/strong>? That&#8217;s why research has shown that it is by no means good to completely remove <strong>carbohydrates<\/strong> from a diet, because they are the fastest source of energy. <strong>Carbohydrate<\/strong> sources for a person who regularly <strong>worksout<\/strong> should be reduced to rice, grains and kernels, quinoa, yams, potatoes and oatmeal. As far as fruit is concerned, berries are the best choice because they have a low\u00a0sugar content and glycemic index.<\/p>\n<p>We must not forget that the fats, which are equally important as <strong>carbohydrates<\/strong> for energy in-take. When talking about fats, the only type of fats which are allowed are the &#8216;good fats&#8217; of which primary sources are\u00a0cold-pressed oils (pumpkin, linseed, olive, grape&#8230;), avocado, egg yolks and nuts (almonds, pecans, peanuts, walnuts&#8230;) raw or baked, not fried.<\/p>\n<p>In addition to each of your daily meals consisting of <strong>protein<\/strong>, your pre-<strong>workout<\/strong> and post-<strong>workout<\/strong> meals must contain complex <strong>carbohydrates<\/strong>. Accordingly, the remaining daily meals should contain healthy fats. For example, it is ideal to start your day off with eggs as a source of <strong>protein<\/strong> (egg white) and fat (yolk). In the second meal, which precedes <strong>training<\/strong>, you should have one of the listed meats or fish as a source of <strong>protein<\/strong> and boiled rice or some other carb. The post-<strong>training<\/strong> meal is very similar to the meal before the <strong>training<\/strong>, while the last meal of the day can consist of <strong>protein<\/strong> and fat in the composition of macronutrients. Also, it is important that all 4 meals have fiber sources, which are best as leafy green vegetables.<\/p>\n<p>Of course, all the above mentioned needs to be calculated according to the current state, needs and goals of a particular person. Normally, if you adhere to this for at least 8 weeks, you will surely see the results.<\/p>\n<p>For Klub Zdravih Navika:\u00a0<strong>Janka Budimir \u2013 certified trainer, nutritionist and physiotherapist<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-1503 size-full\" src=\"http:\/\/en.klubzdravihnavika.com\/wp-content\/uploads\/2018\/08\/billiard-table-bowl-bread-163018.jpg\" alt=\"fitness-training-workout-exercizes-meal-nutrients-fat-carbs-carbohydrates-fiber-protein-Iceberg Salat Centar\" width=\"1034\" height=\"689\" srcset=\"https:\/\/klubzdravihnavika.com\/en\/wp-content\/uploads\/2018\/08\/billiard-table-bowl-bread-163018.jpg 1034w, https:\/\/klubzdravihnavika.com\/en\/wp-content\/uploads\/2018\/08\/billiard-table-bowl-bread-163018-300x200.jpg 300w, https:\/\/klubzdravihnavika.com\/en\/wp-content\/uploads\/2018\/08\/billiard-table-bowl-bread-163018-768x512.jpg 768w, https:\/\/klubzdravihnavika.com\/en\/wp-content\/uploads\/2018\/08\/billiard-table-bowl-bread-163018-1024x682.jpg 1024w, https:\/\/klubzdravihnavika.com\/en\/wp-content\/uploads\/2018\/08\/billiard-table-bowl-bread-163018-600x400.jpg 600w\" sizes=\"(max-width: 1034px) 100vw, 1034px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The moment you choose to workout regularly and progress physically &#8211; you need to know that you are stressing your body. After training, your muscles&#8230;<\/p>\n","protected":false},"author":3,"featured_media":1503,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16,72],"tags":[232,231,234,47,233,230,235,227],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ideal composition of daily meals while working out - Klub Zdravih Navika<\/title>\n<meta name=\"description\" content=\"The moment you choose to workout regularly and progress physically - you need to know that you are stressing your body. After training, your muscles will be inflammed and therefore will feel painful. They are inflamed because they have been &#039;damaged&#039; by training after which they need to be regenerated by protein.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ideal composition of daily meals while working out - Klub Zdravih Navika\" \/>\n<meta property=\"og:description\" content=\"The moment you choose to workout regularly and progress physically - you need to know that you are stressing your body. After training, your muscles will be inflammed and therefore will feel painful. They are inflamed because they have been &#039;damaged&#039; by training after which they need to be regenerated by protein.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/\" \/>\n<meta property=\"og:site_name\" content=\"Klub zdravih navika\" \/>\n<meta property=\"article:published_time\" content=\"2018-08-29T12:26:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-08-29T12:30:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/klubzdravihnavika.com\/en\/wp-content\/uploads\/2018\/08\/billiard-table-bowl-bread-163018.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1034\" \/>\n\t<meta property=\"og:image:height\" content=\"689\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Klub zdravih navika\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Klub zdravih navika\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/\"},\"author\":{\"name\":\"Klub zdravih navika\",\"@id\":\"https:\/\/klubzdravihnavika.com\/en\/#\/schema\/person\/73f4500a6398ef1ec1d8d7061c7399d2\"},\"headline\":\"Ideal composition of daily meals while working out\",\"datePublished\":\"2018-08-29T12:26:35+00:00\",\"dateModified\":\"2018-08-29T12:30:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/\"},\"wordCount\":552,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/klubzdravihnavika.com\/en\/#organization\"},\"keywords\":[\"Carbohydrates\",\"Carbs\",\"Execrising\",\"Iceberg Salat Centar\",\"Muscles\",\"Protein\",\"Training\",\"Workout\"],\"articleSection\":[\"FITNESS\",\"fitness FAQ\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/\",\"url\":\"https:\/\/klubzdravihnavika.com\/en\/ideal-composition-of-daily-meals-while-working-out\/\",\"name\":\"Ideal composition of daily meals while working out - Klub Zdravih Navika\",\"isPartOf\":{\"@id\":\"https:\/\/klubzdravihnavika.com\/en\/#website\"},\"datePublished\":\"2018-08-29T12:26:35+00:00\",\"dateModified\":\"2018-08-29T12:30:25+00:00\",\"description\":\"The moment you choose to workout regularly and progress physically - you need to know that you are stressing your body. 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