Nutrition 1

   At the beginning I would like to point out the importance of thinking over one's nutrition habits and setting up own potential to these needs. It is necessary to know and check the volume of nutritive in food. My diet has been verified by the experience from past years. It should be only as an inspiration to create own menu. The kind of food depends on the actual preparation phase.

The volume phase:

Basic principles

• in this phase I check only calories obtained from proteins, carbohydrates and fat and I try to create my diet so that the calories from these sources must be balanced in proportion to 1:3 and the total volume of calories should not exceed maximum of 3 900 cal
• I do not check calories taken from fruits and vegetables in this phase, I eat them without any limits
• I eat 65 % of carbohydrates in the morning
• I cook the meat by boiling it in unsalted water
• I drink a lot of water, 5-7 liters (pure water or herb tea)
• I divide the meal into 7-8 portions

In this phase, I create the menu from following kinds of food:

meat (turkey, veal), tuna in oil, eggs (with couple of yolks), rise, cheese, low-fat yoghurt, olive oil. I supplement the nutrition by whey protein, creatine, vitamins, and minerals.

The pre-contest phase

Basic principles

• The principle of checking the calories is the same as in previous phase but I already count the calories taken from the vegetables and fruits. I eat from fruits only bananas.
• I eat 65 % of carbohydrates in the morning
• I cook the meat by boiling it in unsalted water
• I drink a lot of water, 5-7 liters (pure water or herb tea)
• I divide the meal into 7-8 portions

In this phase, I create the menu from following kinds of food:

meat (chicken breast), eggs (with couple of yolks), rise, low-fat yoghurt, broccoli, tomatoes, cucumbers, bananas. I supplement the nutrition by whey protein, amino acids in capsules, vitamins, minerals.

Forming phase

Basic principles

• in this phase I reduce all fat. The volume of calories remains the same, while each following week I reduce calories by reducing the amount of carbohydrates by approximately 0.2 grams. The amount of proteins remains at the same level until the day of competition (approximately 3 grams per 1 kg of weight).
• I eat 65 % of carbohydrates in the morning
• I cook the meat by boiling it in salted water
• I drink a lot of water, 5-7 liters (pure water or herb tea)
• I divide the meal into 7 portions

In this phase, I create the menu from following kinds of food:

meat (fish fillets), eggs white, rise, low-fat yoghurt, broccoli, tomatoes, cucumbers, bananas. I supplement the nutrition by whey protein, amino acids in capsules, after training BCAA (amino acids, leucine, isoleucine, and valine), or the amino acid glutamine, vitamins, minerals and anti-oxidants (coenzyme Q 10)