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NUTRITION
Basic Concepts of PFC
PFC stands for the three main sources of energy for our bodies: P for protein, F for fat, and C for carbohydrates.
For instance, a woman weighing 60kg should consume 60g of protein, 60g of fat, and 240g of carbohydrates daily.
Another crucial concept in maintaining a healthy diet is calories.
To calculate the minimum daily calories, use the formula:
for women, minimum = your weight x 22 kcal
for men, minimum = your weight x 24.2 kcal
Also, each item has a different caloric value:
Protein-4 kcal/g
Fats-9 kcal/g
Carbohydrates-4 kcal/g
What kinds of PFCs are there?
Protein can come from plant or animal sources. Protein is made up of 22 types of amino acids, and 9 of them are essential amino acids that we must get from food. The main difference between plant and animal proteins is the composition of different amino acids.
Fats also come in several varieties.
Carbohydrates - simple (fast) carbohydrates and sugar are easily digestible carbohydrates that have a high glycemic index. The glycemic index is a very important indicator when choosing carbohydrates. The GI index is a measure of the rate at which glucose enters the bloodstream. The higher this index, the faster the glucose enters the blood and the sharper will be the jump in its level, respectively the release of insulin. (See an example of a GI food table).
Simple (fast) carbohydrates
Simple (fast) carbohydrates and sugar are easily digestible carbohydrates that have a high glycemic index.
The glycemic index is a very important indicator when choosing carbohydrates. The GI index is a measure of the rate at which glucose enters the bloodstream. The higher this index, the faster the glucose enters the blood and the sharper will be the jump in its level, respectively the release of insulin. (See an example of a GI food table).
The harm of fast carbohydrates for the body is that they sharply increase blood sugar levels - this disrupts the mechanisms of insulin production. The fact that calories produced by fast carbohydrates tend to be deposited in subcutaneous fat also plays a role.
Fast carbs include foods such as:
Although in most cases, fast carbohydrates are detrimental to normal body function, they can be beneficial. Consuming 20-30 g of fast carbohydrates before a workout (about half an hour before the workout) increases overall performance, endurance, and training efficiency.
Complex carbohydrates
The list of foods with complex carbohydrates includes most cereals and cereal-derived grains. They contain both starch and fiber - while the presence of sugar is minimal. They have a medium glycemic index and are absorbed gradually
Collagen diet
Collagen is a general term for the main structural proteins found in the skin and connective tissues in humans and animals and makes up about 30% of the protein in the human body. The principal function of collagen is to keep the skin healthy and help wounds and scars heal properly. It is broken down in the body into amino acids, which are then used for cell building and regeneration.
Collagen is comprised of 19 amino acids (for example, glycine, proline, hydroxyproline, lysine, and arginine). There are at least 29 types of collagen. Humans have mainly Types I-III:
• Type I exists mainly in the skin, tendon, vasculature, organs, and bone.
• Type II is in cartilage, and
• Type III is in reticular fibers (thin branching fibers in connective tissue).
The collagen diet is an eating plan that emphasizes avoiding too much sugar and refined carbohydrates and consuming foods high in collagen. Since collagen levels decline with age, eating more collagen can help maintain youthfulness, energy, and beauty.
What are food sources of collagen?
• Fish
• Chicken
• Egg whites
• Citrus fruits
• Berries
• Red and yellow vegetables
• Garlic
• White tea
• Leafy greens
• Cashews
• Tomatoes
• Bell peppers
• Beans
• Avocados
• Soy
• Herbs high in collagen (Chinese knotweed, horsetail, gynostemma)
• Herbs that help to produce collagen (gotukola, bala, ashwagandha)
7 possible health benefits of a collagen diet
1. Improves skin health
Collagen improves skin elasticity and moisture. As you get older, your body stops creating as much collagen, which can lead to dry skin and wrinkles.
2. Prevents bone density loss
Collagen is a major part of bone mass. Winc your body produces less collagen as you age, it is important to eat foods that promote collagen production.
3. Eases joint pain
Advancing age increases the risk of osteoporosis (weak bones) which can also have an impact on joints. Collagen maintains the balance of cartilage in the body, which plays a crucial role in maintaining joint health and protecting bones from damage.
4. Promotes heart health
Without enough collagen, your arteries can weaken, constrict, and transport blood less effectively. Lack of collagen can lead to atherosclerosis, which is a condition in which plaque builds up in the arteries and leads to hardening or narrowing.
5. Promotes hair and nail growth
Collagen helps you maintain healthy hair and nails, encouraging shine and strength.
6. Promotes gut health
Collagen is beneficial to intestinal health, aiding digestion, repairing the lining of the gut, and promoting the growth of healthy gut bacteria.
7. Boosts metabolism
Collagen may boost metabolism, which improves your ability to burn fat and manage weight.
Although many of these claims have not been scientifically proven, the overall diet recommendations of the collagen diet (minus the supplements) often contain many foods that are recommended for a healthy diet.
How do I make up my own diet?
You can do your own calculation using the following formula:
For men:
Weight (kg) x 30 = number of kcal +500 kcal (everything is strictly individual, this is an average value, adjust it based on your body's constitution and physical activity during the day and on training)
For women:
Weight (kg) x 30 = number of kcal +300 kcal (everything is strictly individual, this is an average value, adjust it based on your body's constitution and physical activity during the day and on training)
I advise you to include daily in your diet:
To gain muscle mass:
Where the ratio of proteins, fats and carbohydrates was in the following proportions:
for men: 20-30% protein, 10-20% fats, 50-60% carbohydrates
for women: 40% protein, 20% fats, 40% carbohydrates
To put it simply, the recommended daily intake of fats is at least 0.8 grams per kilogram of body weight, while the recommended daily intake of protein is 2 grams per kilogram of body weight. As for carbohydrates, it's recommended to consume twice as many grams of carbohydrates as protein.
Menu 1 (Here are sample menus, each providing around 3,000 calories)
Breakfast:
• 100g dry oatmeal with 200ml 1.5% milk
• 3 boiled eggs (2 whites + 1 whole egg)
• 1 slice of whole wheat toast
Second breakfast:
Lunch:
• 100g dry white rice
• 1/2 chicken breast
• 100g vegetables
• 1 slice of whole-grain bread
Afternoon snack:
• 100g cooked rice
• 1/2 chicken breast
• 100g vegetable salad
Dinner:
• 200g pollack
• 150g potatoes
• 150g vegetable salad with sour cream
Last meal:
• 150g skimmed cottage cheese
• 150g kefir (1%)
Menu 2
Breakfast:
• 100g dry buckwheat porridge
• An omelet made of 1 egg and 2 egg whites
• 1 slice of whole wheat toast
• 30g hard cheese
Second breakfast:
Lunch:
• 100g dry wheat porridge
• 200g turkey filet/steak
• 100g vinaigrette
• 1 slice of grain bread
Afternoon snack:
• 100g cooked wheat porridge
• 200g turkey filet
• 100g vinaigrette
Dinner:
• 200g hake
• 100g green beans/stewed vegetables
• 150g vegetable salad with sour cream
Last meal:
• 150g cottage cheese
• 1 banana
Menu 3
Breakfast:
• 100g corn porridge with 200ml 1.5% milk
• 1 sunny side up egg and 2 egg whites
• 1 slice of corn bread
• 1 tsp. butter
Second breakfast:
• 1 pear
• 30g nuts (walnut, peanut, almond)
• 100g marshmallow (marmalade)
Lunch:
• 100g dry pearl porridge
• 200g beef goulash/steak
• 150g vegetable salad
• 1 slice of rye bread
Afternoon snack:
• 100g cooked pearl porridge
• 200g beef goulash/red meat
• 150g vegetable salad
Dinner:
• 1/2 chicken breast
• 150g canned/fresh vegetables
• 100g dry rice
Last meal:
• 150g low-fat cottage cheese
• 1 cup of ryazhenka
Slimming down or shredding:
It is a common misconception that weight loss and shedding are the same process. However, they are not the same. Losing weight doesn't necessarily mean losing only fat mass. It can also lead to a reduction in water mass, glycogen, and muscle mass (fat-free mass).
When it comes to reducing total body weight, a balanced diet and caloric deficit are usually sufficient.
On the other hand, when the goal is to achieve a leaner physique, the focus should be on reducing fat deposits while minimizing muscle loss.
Step 1. Set a goal
If you want to lose more than 5-10% of your total body weight, the time frame ranges from 12 to 20 weeks or more. The average rate at which our bodies can get rid of fat painlessly is less than 0.5-1% of the body weight per week.
Step 2. Determine calorie requirements
First, we need to determine the number of calories our body needs to function (basal metabolic rate). The value shows how many calories we burn during a day at rest.
The calculation formula is a mathematical model that takes into account our height; weight, age and gender.
For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
For women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years)
Step 3.Determining activity leve
After calculating your BMR, we can calculate the amount of kcal to maintain based on your level of physical activity.
To do this, multiply your BMP result by your activity rate for the week:
1.2 for a sedentary lifestyle.
1.375 for irregular exercise (one to three times a week)
1.55 for moderate frequency of activity (3 to 5 workouts per week)
1.725 - for daily workouts (6 to 7 per week)
1.9 for high frequency of training (more than 7 times a week)
Step 4. Determine calorie deficiency
To lose 0.4 kg of fat in a week, you need to create a deficit of ≈3500 kcal, or ≈500 kcal per day.
This is a safe and reasonable rate of fat loss that will lead to positive changes in physical condition over time without sacrificing muscle mass.
Step 5. Determine the protein, carbohydrate, and fat fraction
Protein contains 4 kcal/g; the recommended daily allowance for protein in lean body is 2 to 3.5 g per 1 kg of body weight. This ratio allows you to get rid of excess fat while maintaining muscle mass.
Carbohydrates contain 4 kcal/g; to calculate the amount of carbohydrates in a shredding body diet, you need to subtract the proportion that comes from protein and fats from the total amount of calories needed. After dividing this figure by 4, you will get the optimal number of carbohydrates in grams.
Fat contains 9 kcal/g; the recommended daily allowance for fat in lean body is 0.5 to 1 g per 1 kg of body weight. When developing a diet to shed a body, it's important to choose foods that contain unsaturated fats to minimize the risk of heart disease. We recommend limiting saturated fat intake to no more than 10% of your total caloric intake
Menu samples:
First stage (losing weight/shredding)
PFC - Protein 50%; fat 20%; carbohydrates 30%
The first stage lasts 4 weeks
Breakfast:
Lunch:
Dinner:
Second stage (no carbohydrate)
The second stage lasts only 7 days.
70% proteins, 20% fats, and 10% carbohydrates.
Only complex carbohydrates are allowed (in the first half of the day). Toast and any bread, even wholemeal, are excluded, fruit - too. The amount of cooked porridge is drastically reduced. Otherwise, you can follow the scheme of the first stage.
Breakfast:
Lunch:
Dinner:
Third stage (water elimination)
Duration - one week (7 days). During this period of drying all carbohydrates are excluded from the menu, and regular water is replaced by distilled water. Other products from the first stage remain in limited quantities.
Breakfast:
• salad with fresh vegetables - 120 g
• boiled white egg - 3-4 pcs
• 1 tbsp. spoon of any boiled grits
Second breakfast:
Lunch:
Afternoon snack:
Dinner:
Stage 4 (recovery stage)
This stage lasts for 5 to 6 days.
During this period, it is recommended to reintroduce slow carbohydrates with a low glycemic index into the diet. In general, you can follow the menu scheme of the first stage.
Supplements and nutrition.mp4
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Vitamins
Vitamins are essential organic compounds that help enhance the action of proteins, which, in turn, facilitate chemical reactions such as building muscle mass, burning fat, and producing energy.
While a healthy body and a balanced diet are usually sufficient for most people to synthesize the required vitamins, athletes and individuals who engage in intense physical activities may require two to four times more vitamins due to their faster metabolism.
Vitamin A (also known as Retinol) - plays a crucial role in bone fusion, the formation of new bone cells, and vision.
Vitamin D (or Calciferol) - influences bone strength and regulates phosphorus and calcium metabolism.
Vitamin E (also known as Tocopherol) - slows down cell oxidation, strengthens the heart muscle, and prevents blood clots.
Vitamin K - participates in connective tissue and bone metabolism, helps with normal blood clotting, and improves muscle function, making blood vessels stronger and providing the body with energy.
Vitamin C (or ascorbic acid) is vital in collagen fiber synthesis, metabolism, and overall body development.
Vitamin B1 (also known as Thiamine) - helps the body to assimilate carbohydrates completely, and its deficiency can cause nervous system disorders and paralysis of the lower extremities.
Vitamin B2 (or Riboflavin) is essential for healthy skin and mucous membrane, and a deficiency can cause stunted growth.
Vitamin B6 (also known as Pyridoxine) is crucial for amino acid formation, and a deficiency can lead to impairment in the process.
Vitamin B9 (or folic acid or folic acid) is responsible for normal hematopoiesis, and its deficiency can lead to various forms of anemia.
Vitamin B12 (also known as cyanocobalamin) is involved in the process of protein synthesis, promotes the creation of red blood cells, and a lack of it can cause pernicious anemia.
Vitamin B5 (or pantothenic acid) affects growth, the nervous system, and coordination of movement.
Vitamin P (or citrine) - strengthens thin blood vessels and protects the body from bleeding.
Vitamin PP (or nicotinic acid) is crucial for healthy skin, and a deficiency can adversely affect the digestive organs and the nervous system.
Vitamin H (or biotin) - regulates the nervous system.
Chromium - accelerates insulin production and improves carbohydrate metabolism. When it is deficient in the body, the nails, hair and bones are the first to suffer.
Copper is an essential mineral that plays a vital role in the body. It is primarily concentrated in the liver and is involved in the process of pigmentation and collagen formation. Copper also helps with the absorption of iron.
Iron is another mineral that is critical for various bodily functions. It is an essential component of hemoglobin, a protein in red blood cells that helps carry oxygen throughout the body. Iron is also responsible for hematopoiesis, the process of producing new blood cells. It plays a particularly important role in the health of skin, gastrointestinal tract, and oral cavity.
Zinc is a trace mineral that is involved in several vital functions of the body. It helps regulate metabolism, plays a role in the production of hormones in the thymus gland, and supports reproductive function and hematopoiesis. Foods like wheat germ and sesame contain zinc, but deficiency in the body can lead to symptoms such as white spots on the nails, fatigue, frequent infections, and allergic diseases.
Amino Acids
Amino acids are the building blocks of protein and have numerous benefits for the body.
Glutamine is an essential amino acid that is particularly important for the immune system. Supplementing with glutamine can help boost the body's resistance to infections and promote healing after heavy training or injury.
Leucine, isoleucine, and valine are branched-chain amino acids that are crucial for muscle building and recovery. They are involved in building muscle proteins and serve as a reserve source of energy. These amino acids also help regulate nervous processes and stabilize hormonal levels.
Ornithine is an amino acid that promotes fat burning and enhances metabolic processes. It has been shown to increase growth hormone levels.
Carnitine (which is a derivative of vitamin B) is known for its ability to promote fat loss. Taking carnitine supplements can help boost weight loss efforts while preserving muscle mass.
Creatine monohydrate is one of the most popular sports supplements for muscle building. It has been shown to increase muscle mass and strength when taken at a dose of 7 grams per day.
However, it's essential to remember that sports supplements and vitamins are not a substitute for a balanced diet and regular exercise.
Important!
1
When taking supplements, it's crucial to follow the recommended dose and course of intake recommended by specialists or your doctor.
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