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Buckwheat with Turkey Cutlets

Ingredients

• Buckwheat - 40g
• Turkey mince - 80g
• Onion - 20g
• Olive oil - 2 tsp
• Cucumber - 1/2 piece
• Tomato - 1 piece
• Fresh herbs - 20g
• Salt, pepper, seasoning - to taste

Instructions

1. Cook buckwheat in salted water for 10 minutes
2. Mix mince with chopped onion, herbs and seasonings
3. Form patties and fry in oil until golden
4. Serve with buckwheat and fresh vegetables

Ready in: 30 minutes
Calories: 135 kcal/100g

Macro Counting

Ever wonder why a diet works for your friend but fails for you?

The secret isn't just in your total calories it's in their quality. Protein, Fats, and Carbohydrates are the fundamental building blocks for your body and energy. Calculating your macros is your personalized key to effective weight loss, muscle gain, or simply maintaining your ideal physique.

What to Eat Before a Workout to Boost Performance and Burn More

Think of your body as a high-performance car. You wouldn't start a long race with an empty tank, right?

The same goes for your workout. The right pre-workout nutrition provides your muscles and brain with the energy needed to push harder, lift heavier, and last longer. Training on a completely empty stomach can lead to low energy, dizziness, and subpar results.

The Dynamic Duo: Carbs + Protein

Your pre-workout meal should be a mix of two key components:

• Complex Carbohydrates: Your primary fuel source. They break down slowly, providing a steady stream of energy throughout your session. Think oatmeal, whole-grain bread, or brown rice.

• Lean Protein: The support system. Protein helps prevent muscle breakdown during exercise and primes your muscles for recovery afterward. Think Greek yogurt, a scoop of protein powder, or chicken breast.

Avoid: High amounts of fat and simple sugars. Fats digest slowly and can cause discomfort, while sugars can lead to a quick energy spike followed by a crash.

Buckwheat with Turkey Cutlets

Ingredients

• Buckwheat - 40g
• Turkey mince - 80g
• Onion - 20g
• Olive oil - 2 tsp
• Cucumber - 1/2 piece
• Tomato - 1 piece
• Fresh herbs - 20g
• Salt, pepper, seasoning - to taste

Instructions

1. Cook buckwheat in salted water for 10 minutes
2. Mix mince with chopped onion, herbs and seasonings
3. Form patties and fry in oil until golden
4. Serve with buckwheat and fresh vegetables

Ready in: 30 minutes
Calories: 135 kcal/100g

Buckwheat with Turkey Cutlets

Ingredients

• Buckwheat - 40g
• Turkey mince - 80g
• Onion - 20g
• Olive oil - 2 tsp
• Cucumber - 1/2 piece
• Tomato - 1 piece
• Fresh herbs - 20g
• Salt, pepper, seasoning - to taste

Instructions

1. Cook buckwheat in salted water for 10 minutes
2. Mix mince with chopped onion, herbs and seasonings
3. Form patties and fry in oil until golden
4. Serve with buckwheat and fresh vegetables

Ready in: 30 minutes
Calories: 135 kcal/100g

You can't out-train a bad diet. This famous saying holds a profound truth. What you eat before and after your workout is just as crucial as the workout itself. Proper nutrition fuels your performance, accelerates recovery, and helps you achieve your goals faster—whether it's fat loss, muscle gain, or improved endurance.

The Dynamic Duo: Carbs + Protein

Your pre-workout meal should be a mix of two key components:

• Complex Carbohydrates: Your primary fuel source. They break down slowly, providing a steady stream of energy throughout your session. Think oatmeal, whole-grain bread, or brown rice.

• Lean Protein: The support system. Protein helps prevent muscle breakdown during exercise and primes your muscles for recovery afterward. Think Greek yogurt, a scoop of protein powder, or chicken breast.

Avoid: High amounts of fat and simple sugars. Fats digest slowly and can cause discomfort, while sugars can lead to a quick energy spike followed by a crash.

The Pre-Workout Fuel: Your Energy Foundation

Your pre-workout meal is your strategic energy reserve. It primes your body for peak performance, helping you lift heavier, run longer, and push harder while protecting your muscle tissue from excessive breakdown.

• The Goal: Provide sustained energy, boost strength and endurance, and prevent muscle catabolism.
• The Ideal Combo: Complex Carbohydrates + Lean Protein.
• Carbs are key: They replenish your muscle glycogen stores, your body's primary energy source during exercise. Opt for slow-digesting options like oatmeal, whole-grain bread, or fruit.
• Protein supports: It provides a steady stream of amino acids to your muscles during the workout.
• Timing is Everything:
• Full Meal (300-500 calories): 1.5 - 2 hours before training. Example: Grilled chicken with quinoa and roasted vegetables.
• Small Snack (150-250 calories): 30 - 60 minutes before training. Example: A banana with a tablespoon of almond butter or a Greek yogurt.

The Post-Workout Recharge: The Recovery Window

The 45-60 minutes after your workout is often called the "anabolic window." Your muscles are depleted, eager to absorb nutrients to repair micro-tears and rebuild stronger. This is the most critical time to feed your body correctly.

• The Goal: Kickstart muscle repair, replenish glycogen stores, and reduce soreness.
• The Golden Ratio: Fast-Acting Protein + Simple Carbohydrates.
• Protein is paramount: It delivers the essential amino acids needed to repair and build muscle fibers. Whey protein or lean sources like chicken or fish are excellent.
• Carbs are crucial: They spike insulin, a hormone that shuttles nutrients into muscle cells, accelerating recovery.
• Perfect Post-Workout Meals:
• A protein shake with a banana.
• Scrambled eggs with white toast.
• Salmon with a sweet potato.

The Unsung Hero: Hydration

Water isn't just for quenching thirst. It regulates body temperature, lubricates joints, and transports nutrients. Even a 2% dehydration level can lead to a significant drop in performance, causing fatigue and lack of focus.

• Before: Drink 500 ml (17 oz) of water 2-3 hours before you start.
• During: Sip 200-300 ml (7-10 oz) every 15-20 minutes.
• After: Weigh yourself before and after your session. For every kilogram (or pound) lost, drink 1.2-1.5 liters (or fluid ounces) of water.

Putting It All Together: A Sample Day
Here’s how it can look in practice for a 7:00 AM workout:

• 5:30 AM (Pre-Workout Snack): A small cup of Greek yogurt with a handful of berries.
• 7:00 AM - 8:00 AM (Training): Sip water throughout your session.
• 8:15 AM (Post-Workout Breakfast): A three-egg omelet with spinach and a slice of whole-grain toast.
• Remember: These are guidelines, not rigid rules. Your ideal nutrition strategy depends on your body, the intensity of your training, and your specific goals (weight loss, muscle gain, endurance). Track your energy, performance, and how you feel to fine-tune your approach. Your body is your best coach—learn to listen to it.