Are there differences in nutrition between men and women
The diet between men and women differs mainly in quantity.The required amount of protein and therefore the limit of when the intake becomes harmful is related to body weight. On average, 1g of protein per 1kg of body weight per day is considered healthy. A lower protein intake can actually lead to muscle loss over time.
Athletes can actually consume up to 2g per kg body weight due to a higher requirement. Everything beyond that has a damaging effect. Since men now have a higher body weight and naturally a higher proportion of muscle mass, they can also consume more protein. The fact that the female body simply has more fat than the man by nature is related to reproduction. This is a natural development of nature.
Nutrition plan/recipes
There are various nutritional concepts and trends that are particularly suitable for athletes. For example, the so-called paleo-nutrition and the low-carb concept are currently widespread. Paleo is basically the nutrition as in the stone age.
People eat hardly any processed food, but a lot of meat, fish, vegetables, nuts, etc. Bread and simple carbohydrates are practically left out. Similar to the low-carb eating habits.
Low Carb is English and stands for little carbohydrates. The positive thing about not eating simple carbohydrates is that slowly digestible foods will keep you full longer. However, care should be taken not to consume too many animal proteins and fats through eggs and meat.
The magic word is probably always in balance. Trends come and go, and whatever the concepts may be called, a healthy mixture of vitamin-rich and protein-rich food, as well as good fats (Omega 3) gives the body what it needs. In the following, two different nutritional plans are described as suggestions.
In the first plan, long-chain carbohydrates are avoided. All dishes are freshly prepared, are light and by leaving out bread and rolls, one does not feel flabby and full despite satisfying satiety. In the second variant, animal products are omitted and replaced by protein-rich vegetables.
Snacks are omitted and between meals a break of 5 hours is recommended so that the intestine can empty and cleanse itself once. Healthy and balanced eating is very simple and can be very tasty. At the same time, shopping and eating habits can be adapted locally and seasonally and you do not only do something good for your own body but also for the environment.
- For breakfast we offer an omelette made of fresh eggs, mushrooms, tomatoes and fresh herbs. The protein keeps you full for a long time, the vegetables provide the body with vitamins already in the morning.
- For lunch there is yoghurt with lots of fresh fruit, as well as a few nuts and raisins.
- In the evening we serve a fresh leaf salad with colorful vegetables as the taste suggests. On top we put some turkey strips. This spices up the salad and makes it nice and filling.
- For breakfast you get a fresh wholemeal bread, spread a ripe avocado on it, drizzle some lemon over it and season with salt and pepper.
- For lunch a stew of lentils, potatoes and lots of fresh vegetables. Here, too, the body is nicely satisfied and supplied with many important vitamins and nutrients.
- In the evening, there is a mixed salad with a little fried tofu to fill you up.
