Nutrition: Your Weight Loss Diet Plan and the Secret Recipes

Nutrition: Your Weight Loss Diet Plan and the Secret Recipes
You may not know it, but people all over the world are discovering that weight loss is not as difficult as they may have once thought. People are beginning to learn some of the secrets contained within this book and the recipes for success. I thought that I would detail the secrets in one place so that people of all ages can pick up the book and read when they feel that the pounds are creeping back on. Click here for more

What is nutrition?book_cover2-212x300 Nutrition: Your Weight Loss Diet Plan and the Secret Recipes

Nutrition is the process of providing or obtaining food necessary for health and growth.  Is the intake of food and using it for growth metabolism and repair. Nutrition as a study is the science that interprets the interaction of food nutrients and other substances in food with a maintenance of growth, good health, reproduction and fighting or prevention of diseases. It explains how various food component react in our body and how these nutrients impact on our body and metabolism.
Nutrition is important since eating a balanced diet is vital for good health and wellbeing. Food, in general, provides the body with energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a variety of food to provide the right amount nutrients for the body to operate accordingly and enhance good health.
Good nutrition is vital for good health; it involves taking a well-balanced diet and regular physical activity. On the other hand, Poor nutrition leads to poor immunity, susceptibility to disease, impaired physical and mental development and reduced productivity. Poor nutrition exposes one to different diseases like obesity, heart attack, high blood pressure, kwashiorkor, rickets, etc.


There are various categories of nutrients that are necessary for good health. They include:
Carbohydrates– this is the primary source of energy popularly known as energy giving food. This nutrient is from starch e.g. corn/maize, potatoes, etc. Excessive consumption of carbohydrate is not good for someone on a diet or if you are aiming to have a healthy life. The secret to consumption of starch is, eat proportionately; you can measure the quantity of carb with your fist so that you don’t consume too much of it or have a rule “no carbs after3 pm” so that after 3 pm one can eat vegetables, proteins or fruits.
Fats– this is a source of energy and is important in relations to fat soluble vitamins. Fat is an essential nutrient too, but it is best to consume fat that is easily digestible. For instance, it is proper for one to cook with cholesterol- free fat like olive oil or any cholesterol- free fat/oil that won’t give your body hard time to digest.
Fiber (roughage) – these are the tough, indigestible portion of our diet that are essential to our health and digestive system. Fiber include sweet potatoes, cassava, yams, arrowroot, oats, etc. Including fiber in our meals especially breakfast is the healthy way to go, but this should be eaten in portions.
Minerals– These are chemical elements occurring in the body and are critical for normal body functioning.
Proteins– These are known as bodybuilding food and are vital for growth and repair of muscles and body tissues. Protein can either be plant protein and animal protein. Where plant protein includes beans, green grams, lentils, peas, cow peas, etc. Animal proteins include pork, beef, mutton, chicken, etc. Excessive consumption of animal proteins is harmful to one’s health. It is better to consume more of plant proteins.
Vitamins– these are important in many chemical processes in the body. Vitamins can either be vitamin A, B, C, D, E, F and K. they include fruits and vegetables. One can consume as many vegetables and fruits as they please. One can prepare a smoothie with fresh fruits and vegetables and incorporate it into their diet. Vitamins help in digestion maintain a proper metabolism.
Water– we all know water is life and is crucial for normal body functioning. It is the vehicle that carries other nutrients. One should at least consume 2litre of water a day.


Despite taking a balanced diet and maintaining good nutritional value, it is important to do physical exercise. Physical exercises or workouts helps reduce weight and rejuvenate or revitalize one’s metabolism, mental state as well as the emotional state. Proper exercise plan contributes to maintain bodyweight and maintaining good health.

Importance of Sports Nutrition Protein

Importance of Sports Nutrition Protein

One must be certain about the important nutritional information that one’s body would require to attain optimal achievement. As we know, every athletes desire to edge out tall in their chosen sport careers but to ensure you achieve your sporting goals, you must have beneficial nutrients  in your regular food consumption and this especially is important for sports nutrition proteins.

Although, drinking plenty of water and regular eating of balanced diet are almost enough for non-athletes, however, athletes require increased nutrient values in their daily intakes for improve muscular activities and physical energy. This means correct amount of sport nutrition proteins must go hand-in-hand with your training sessions. This will not only aid maximizing your sporting abilities but also helps you acquire increased power, improved endurance and optimal metabolic activities.

Knowing that bulk of our source of proteins come from animal products such as fishes, meats, poultry, nuts, eggs etc, majority of these foods only supply about 15% of our daily calorie intake. How then do we extract the needed amount from these foods without consuming them in excess? This is why sport nutrition protein has been formulated.

Sports nutritional protein book_cover2-212x300 Importance of Sports Nutrition Protein

Note that the right amount of sports nutritional protein your body needs is a function of your work routine, fitness level, intensity and duration of your workout or exercises. Also, protein doesn’t only supply the body with energy like carbohydrate but it also helps to build new muscular tissues.

As stated by an expert, “figuring out how muсh protein уоu nееd саn often bе hard nutrіtіоnаl іnfоrmаtіоn tо come across unless уоu hаvе your оwn ѕроrtѕ nutritionist оr advisor аt уоur local gym. To gіvе you a rоugh іdеа оf thе рrореr amount оf sports nutrition рrоtеіn that ѕhоuld bе соnѕumеd whеn реrfоrmіng rеgulаr еxеrсіѕе is as fоllоwѕ. If you weight wаѕ 80kg you would multірlу thаt by 2.2 whісh wоuld then gіvе уоu уоur weight in роundѕ. 80 x 2.2 = 176. Thіѕ mеаnѕ thаt уоu wоuld nееd tо eat 176 grаmѕ of рrоtеіn a day. In оrdеr for thіѕ tо bе еffесtіvе you wіll need tо bе wоrkіng out dаіlу. If уоu consume tо muсh protein аnd аrе wоrkіng оut іt wіll hаvе a nеgаtіvе еffесt by turning to fat. It іѕ еѕѕеntіаl thаt уоu get thіѕ ѕроrtѕ nutrition ѕuррlеmеnt rіght if уоu аrе lооkіng to buіld more muscle.’’

Importance of training

Relative to the nature of your training, sports nutrition supplements are necessary to achieve your goals. As a starting and aspiring athlete, your body needs much more nutritional proteins now and if you’re into sports that entail much endurance, frequent burning of protein is inevitable. Also, the body burns even higher amount of proteins if your regular daily food or caloric intake is not sufficient. This further highlights the importance of sports nutrition proteins or supplements.

if you want to learn more about nutrition I recommended this book Nutrition

What to eat on the D-Day?

What to eat on the D-Day?  

book_cover-212x300 What to eat on the D-Day?



Complementing the grit and the determination on the field, should be a carefully planned out diet plan off the field. Poor nutrition can have an adverse impact on the footballer’s health during the match, which can prove to be detrimental to both the player and the team. Hence, it is essential to adhere to a carefully chalked out diet right from the morning till the evening after the match.

The grueling time on the field can affect the player horribly, if the wrong kind of foods descend into the tummy! So, here are the food stuffs that might constitute a footballer’s nutrition on the day of the game (and even during the period leading to it).

The breakfast:

It’s what will help you remain active all throughout the course of the day.

Cereals like quinoa, which bring in the perfect juxtaposition of carbs and proteins, is often preferred. Quinoa porridge, served with milk, is also a perfect source for calcium. After all, the bones need to be strong.

Other than that, a protein rich meal with a dominance of eggs can be an alternative. Whatever it is, remember to keep it light! Short meals within a gap of few hours are more effective than two or three wholesome meals.

The lunch, which is more often than not, the pre-match meal:

This is the most important meal of the week – what a footballer has just before a match can make a lot of difference.

As pointed out by another website, “This meal could include a low-GI carbohydrate — whole wheat pasta, for example. Complete the meal with some carrots, leafy greens and peppers. Plenty of water should be consumed throughout lunch too, as just a two per cent loss in body weight as a result of sweating will impact on both your mental and physical performance for the worse.”

It’s meant to be an energy booster – a meal that will ensure a steady flow of oxygen and a proper release of energy from your muscles. It can save you from the attack of the post-match cramps!

Liquids, liquids, and liquids!

Right before the match, during half-time, and right after the match, liquids is what a footballer should depend on.

These energy drinks are brilliant boosts that helps replenish the fluids lost by the copious amount of perspiration and the depleted energy stores during the game.

A drink rich in an instant source of energy or a carbohydrate, antioxidants, and proteins is the perfect way to go about it.

The final meal of the day or the evening meal:

The overworked muscles now need something to recover from all that strain, so that they are hale and hearty in the morning that follows. The options available are loads.

Sushi is a much favored option. It’s rich in proteins, and omega 3 fatty acids. So is chili con-carne. The spices with fire up your taste buds, while the meat and the kidney beans will just add the requisite amount of proteins to your recovering body.


Thus a footballer’s nutrition forms an integral part of the footballer’s day. It’s what augments his efforts!

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Footballers Nutrition : Eat Right To Play Right

Footballers Nutrition : Eat Right To Play Right

Footballers NutritionCopy-of-Blog-Template-3A-2-221x300 Footballers Nutrition : Eat Right To Play Right

A footballer’s job isn’t easy – it requires immense mental grit and confidence, along with strenuous physical exertion. After all, to rise to the top, you need to write a bit in the dirt. Hence, a well-balanced, and nutritious diet is something that every athlete must follow. The necessary foods that provide carbohydrates in huge amounts while maintaining a steady and restrained supply of fats and proteins, have to be included in the diet.

Most importantly, a soccer player needs carbohydrates to provide them with a steady supply of energy. Hence, a footballer’s nutrition must have the requisite amount of carbs, accounting for almost 70% of what he has. The optimal calorie intake, as suggested, should be between 2400 – 3000, so that at the end of the game or during it there is enough glycogen left for the muscles to contract. After all, no one would want a nasty fit of cramps.

Here is a list of the five major food stuffs (among others) that the footballer can include in his daily regimen.

Lots of Omega 3 foods like fish oils:


Omega 3 fatty acids are essential for heart and muscle health and must be included in copious amounts in a footballer’s nutrition. Items like fish and fish oil, which have these Omega 3 fatty acids in abundance ensures proper vascularization of muscles and prevents soreness. They also negate the storage of an excess amount of fats in the body and lower a number of unhealthy triglycerides.

Cereals like quinoa and muesli for breakfast:


According to the head nutritionist at Arsenal, James Collins, “Breakfast is really important for making sure players are sufficiently fuelled for a match day or heavy training day. A popular option is a porridge but we like the players to try different versions like quinoa porridge or porridges made from different grains which have a lighter consistency.”

Pre-match meals must be light, yet rich in proteins and carbs. Quinoa and muesli does exactly that. These cereals, especially Quinoa, have a lot of amino acids and enough carbohydrates to keep a player going during the match. Throw in a bit of fruit into the meal, and it’s a wholesome meal for the footballers.

High protein snacks


Proteins are extremely important to cope with muscle tiredness and ensure speedy muscle recovery after a match. Protein supplements and foods like protein mousses can be a brilliant supplement to a footballer’s post-match meal. Often, a large buffet spread of sushi is organised for players, which contains lots of raw protein items.

Yoghurt, especially Greek Yoghurt


Low fat yoghurt adds the right quantity of calcium to the meal which is essential for bone health and maintenance. It serves as a brilliant supplement that helps in muscle recovery and adaptation after a long, tiring match. Greek yoghurt especially, adds a little more protein to the meal.

Lots of fruits

They can be had in between meals or during meals, and are rich in antioxidants which are essential to maintain an athlete’s health.These were a few of the many essentials that should be a part of a footballer’s nutrition.If you want to learn more about professional sports athlete nutrition, footballers nutrition I recommended this book: Nutrition

If you want to read more about Footballers Nutrition go here.