Very little is known about some diets, such as the Nutritarian. Learn about the characteristics and application of the Nutritarian diet for bodybuilding and fitness sports. Today, nutritionists around the world have different approaches to creating an optimal nutritional program. However, there are quite a few general concepts, for example, limiting fat, using foods with a low glycemic index, eating raw foods, etc.
These basic principles are fairly well known to all people who adhere to a healthy diet. For athletes, a balanced diet is very important. Today we will go into as much detail as possible about the use of the Nutritarian diet in bodybuilding and fitness.
This nutrition program has a number of features that are very important to athletes. To begin with, the Nutritarian Diet Program is based on the use of foods that have the highest micronutrient to lowest energy ratio.
When using this nutrition program, remember that the food must be high in micronutrients and other nutrients. It is such food that has a powerful therapeutic effect on the body. The pioneer of the Nutritarian diet is Dr. Furman, who first published the principles of this nutritional program in 1999. It can also be thought of as the following formula: health = nutrients / energy. The main place at the heart of the diet is the understanding of the fact that fruits and vegetables contain the maximum amount of minerals and vitamins. In terms of this indicator, these products are significantly superior to others.
Basic Principles of the Nutritarian Diet
To better understand the principle of this nutritional program, here are five basic rules.
Green salad daily
The salad should include tomatoes, onions, herbs and at least one non-starchy vegetable. Various types of greens can be used to prepare the salad, such as watercress, romaine, salad mixes, kale, etc. It will also be useful to add bell peppers, carrots, beans, cucumbers, cabbage, peas, zucchini, mushrooms, etc. to the salad. it is also important to remember about the seeds of plants, say, sesame, sunflower, etc. The best salad dressing is olive oil, lemon juice, or any other healthy dressing.
At least 0.5 cups of lentils or beans daily
Thanks to this, you will be able to maintain the balance of the BJU. The approach to a nutritarian diet is vegetarian; however, animal products can also be consumed. If you are still a vegetarian, then thanks to beans or lentils, you can provide your body with a daily dose of protein compounds. However, when you eat meat, legumes will also be good for you.
At least three fresh fruits daily
First of all, this recommendation applies to pomegranates, plums, berries, cherries and oranges. Since fruits contribute to an increase in glucose levels. Then it is best to use them in conjunction with nuts. This will slow down the absorption of fructose.
Minimum 30 grams of nuts or seeds every day
The fats contained in these products help to increase the rate of absorption of phytoelements contained in vegetables. It is for this reason that many diet programs recommend adding nuts and seeds to salads. The most beneficial of the seeds are walnuts, hemp and flax seeds, chia, and sesame seeds. However, these foods must be eaten raw, as the high temperature destroys a large amount of nutrients.
Lots of steamed greens
In this case, the most important fact of the correct preparation of herbs is time, since the products must remain fresh. For example, onions and mushrooms contain a large amount of substances that can fight cancer. I would like to say a few more words about mushrooms. This product is best consumed cooked as mushrooms are high in agaritin. Although it is a mild carcinogen, it is better to use heat treatment.
How to Choose Foods for the Nutritarian Diet?
We've already covered some of the foods you can use in your Nutritarian Diet Program. But you can still talk about the basic principles of choice. First of all, you should pay attention to the calorie content and content of nutrients in foods.
It is also necessary to pay attention to the presence of phytochemicals. Determining their presence is quite simple - eat plant foods that match the color of the rainbow. We have already said that products of animal origin are not excluded. At the same time, they are not taken into account. This opens up great prospects for creating your diet based on a nutritarian diet. You can use all the principles of this nutritional program and eat meat at the same time. You can replace various vitamin and mineral complexes with natural products, which looks very promising.
Benefits of the Nutritarian Diet for Athletes
Let's take a close look at the benefits athletes can get from following the Nutritarian diet:
- Improving the work of the body's defense systems, which is negatively affected by high-intensity strength training.
- Reducing oxidative stress.
- Provides the body with the necessary amount of energy.
By and large, the Nutritarian diet does not bring any revolutionary principles in bodybuilding and fitness. It is based on the rules that most people, including athletes, often ignore. Based on these principles, you are not limited in the composition of the diet. Use these opportunities to your advantage.
Learn more about the fruit and vegetable diet in this video:
