Use your estimated BMR, minus or plus 500 calories based on your fitness goals, to create meals for breakfast, lunch, and dinner, as well as post workout meals. Always eat at least three meals a day, and balance out the protein, vegetables, and healthy fats on your plate to maintain a healthy diet.  For example, you might be a 28 year old female who weighs 140 pounds and is very active. You do intense exercise seven days a week, with one hour at the gym every other day and recreational soccer two days a week. Your estimated calorie intake, based on your BMR, is around 2,050 a day. If you are looking to lose weight, you would remove 500 calories by subtracting 250 calories from your daily intake and burning 250 more calories during your exercise routine. You would now consume 1,800 calories a day and add more exercise to your existing routine to burn 250 extra calories. You could break down your 1,800 calories a day further into each meal, so 600 per a meal (600 x 3) or you could allow more calories for lunch and dinner and fewer calories for breakfast (500 for breakfast, 650 for lunch or your post-workout meal, and 650 for dinner). Be sure that you are not putting too many calories after your workout. You need to make sure that you have enough calories left for the rest of your day. You should eat a meal that balances protein and carbohydrates within two hours of your workout. If you are training as an athlete and are doing a weight training workout, you should eat a meal high in nutrient-rich carbs right after you have finished your workout. Your body is in recovery mode after a workout and this will help your body recover and will improve your muscle strength. Possible post workout meals include:  Greek yogurt with fruit like blueberries or raspberries: This meal is full of protein and low on calories, so you won’t risk going over your daily calorie intake per day. A peanut butter and banana sandwich: This easy meal is great for recovering after a workout, as it’s packed with carbs and is easy to digest. Tuna and crackers: A handful of whole grain crackers with a can of yellowfin tuna makes a great protein-rich post-workout meal that only has 300 calories. Low-fat chocolate milk and crackers: Chocolate milk is a great source of protein and carbs, as well as water to replace the fluids you lost during your workout, plus calcium, and sugar. These ingredients will help you recover quickly from your workout. The crackers will give your body some extra carbs that are not too heavy or fattening and will help your body digest the nutrients from the chocolate milk. Grilled chicken with brown rice or vegetables: This is a nutrient-rich meal that contains protein and carbohydrates, but won’t make you feel bloated. The vegetables are also good for your overall health and are good sides to protein-rich grilled chicken. Whole wheat pasta with meatballs: This is another high-protein meal that won’t lead to indigestion or bloating. Make the meatballs with lean beef or chicken to keep the protein from getting too fatty. Skip the french fries, cheeseburgers, chili-dogs, and pizza, as they will add fat to your body’s fat stores and slow down your digestion. While fats do sustain energy, they are less effective when eaten before and after workouts. This is due to the fact that they tend to be high calorie and prevent the body from tapping into its own fat stores for energy.  You should also skip salty snacks like pretzels and chips, as they can lower your levels of potassium. Potassium is an electrolyte and essential mineral that helps your cells function. Don’t deplete your potassium levels with salty snacks, as your body needs to try to replenish as many electrolytes as possible post-workout. Though it may seem like raw vegetables are good for post workout recovery, they are lacking in enough nutrients to give you the protein and carbs you need. If you have raw veggies, eat them with a protein source like hummus, a yogurt dip, or a nut butter. Milk chocolate bars and pastries should also be avoided, as they are full of empty calories that will not speed up your body’s recovery. You may feel a burst of energy after eating a milk chocolate bar, but this will soon fade and your body will crave more substantial sources of protein. Supplements can help your body recover from an intense bodybuilding workout, especially if you are doing high-intensity weight training. These supplements (about 5 grams) can be dissolved into water and consumed right after your workout. Protein shakes are a great way to consume a high amount of protein quickly after a workout. Drinking lots of water post-workout will help your body recover and stay hydrated. You should only have sports drinks if your workout required you to sweat out a lot of electrolytes or you are doing intense training for more than 60 minutes. Water, coupled with a banana for potassium, is the best option for quenching your thirst and replenishing the electrolytes you released through your sweat. Downing sugary fruit drinks or soda after a workout can slow down your metabolism and cause you to gain weight, not lose it. Maintain your estimated calorie intake by following your workout meal plan. Try to have a post-workout meal that fits within your calorie breakdown for the day. Avoid overeating after working out or indulging in cheat foods, as this can lead to poor recovery, low energy, and possible weight gain.
اتبع حمية غذائية للرياضة تعتمد على معدل استهلاكك من السعرات الحرارية. حضّر وجبات ما بعد ممارسة الرياضة عالية البروتينات والكربوهيدرات. تجنّب الأطعمة عالية الدهون والسعرات الفارغة. استخدم المكملات بعد ممارسة تمرينات بناء العضلات. اشرب الماء بدلًا من مشروبات الرياضة. استمر في اتباع الحمية الغذائية الخاصة بالتمارين الرياضية لباقي اليوم.