Meals and supplementation: For those who train every day for 1 hour

We present a meal plan for those who train for 1 hour every day and choose to supplement with whey protein and creatine. This plan will include the quantity of each meal and some recipes to help maintain a balanced diet appropriate to your activity level.

Supplementation

• Whey Protein: 20-30g after training.
• Creatine: 3-5g per day, preferably after training with whey protein.

Daily Meal Plan

Breakfast

Option 1:

• Vegetable Omelette

• Ingredients: 3 eggs, 1/2 cup spinach, 1/4 cup chopped tomatoes, 1/4 cup sliced ​​mushrooms, 1 teaspoon olive oil.
• Recipe: Beat the eggs and mix with the vegetables. Heat the olive oil in a frying pan and pour in the mixture. Cook until golden brown on both sides.

• Option 2: Protein Smoothie

  • Ingredients: 1 banana, 1 cup of spinach, 1 tablespoon of peanut butter, 1 scoop of whey protein, 1 cup of almond milk.
  • Recipe: Blend all ingredients in a blender until smooth.

Morning Snack

• Greek Yogurt with Fruit and Honey

• Ingredients: 1 cup plain Greek yogurt, 1/2 cup berries, 1 teaspoon honey.
• Recipe: Mix the yogurt with the fruit and drizzle with honey.

Lunch

• Grilled Chicken Breast with Quinoa and Vegetables

• Ingredients: 150g of chicken breast, 1/2 cup of cooked quinoa, 1 cup of broccoli, 1 sliced ​​carrot, 1 teaspoon of olive oil, seasonings to taste.
• Recipe: Season the chicken and grill until golden brown. Cook the quinoa according to package directions. Sauté the vegetables in olive oil until tender. Serve the chicken with the quinoa and vegetables.

Afternoon Snack

• Tapioca with Cottage Cheese and Tomato
  • Ingredients: 1/2 cup tapioca, 2 tablespoons cottage cheese, 1/2 chopped tomato, oregano to taste.
  • Recipe: Prepare the tapioca in the frying pan. Fill with cottage cheese and tomato. Sprinkle with oregano and fold in half.

Post-Workout (Supplementation)

• Whey Protein Shake with Creatine
  • Ingredients: 1 scoop of whey protein, 3-5g of creatine, 300ml of water or almond milk.
  • Recipe: Mix all ingredients in a cocktail shaker and shake well.

To have lunch

• Baked Salmon with Sweet Potatoes and Asparagus

• Ingredients: 150g salmon fillet, 1 medium sweet potato, 1 cup asparagus, 1 teaspoon olive oil, seasonings to taste.
• Recipe: Season the salmon and bake at 200°C for 20 minutes. Cut the sweet potato into cubes and bake with olive oil and seasoning for 25 minutes. Steam the asparagus until tender.

Supper (Optional)

• Cottage Cheese with Nuts and Honey
  • Ingredients: 1/2 cup cottage cheese, 1 tablespoon chopped walnuts, 1 teaspoon honey.
  • Recipe: Mix all ingredients and serve.

Quantities and Adjustments

The amounts listed are suggestions and can be adjusted according to your calorie needs and macronutrient goals. Consult a nutritionist to customize your meal plan as needed.

With this meal plan, you'll be providing your body with the nutrients it needs to support your daily workouts, promote muscle recovery, and maintain optimal performance.

Supplementation

In addition to diet, proper supplementation can help improve your results. Here are two essential supplements for those who train daily:

Whey Protein

• Benefits: Aids muscle recovery, promotes muscle growth and helps with tissue repair.
• Dosage: 20-30g after training.

Creatine

• Benefits: Increases strength and power, improves performance in high-intensity exercises and promotes muscle mass gain.
• Dosage: 3-5g per day, preferably after training with whey protein.

Final Tips

Remember to stay hydrated, get adequate rest, and adjust your portions as needed.

Service Suggestion

For those who want more structured and specialized support in maintaining their fitness, especially with a focus on supplementation, the Metabolic Training Program is an excellent option. This program is designed to maximize calorie burning and increase metabolism through intense and effective exercise. Adaptable to different fitness levels, it offers a complete plan that combines strength, cardio and flexibility exercises, promoting continuous improvements in physical performance and overall health.

With the right nutrition and supplementation, you’ll be ready to maximize your daily workouts. Stay focused and good luck!

For more tips and information, visit our blog at treinamentoemcasa.com . See you next time!