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POOR EATING HABITS

Eat a balanced meal in the morning and afternoon.

If you are hungry, drink one or two protein drinks after 4 p.m. until bedtime. In this way, you can replace bad eating habits with something that eliminates your hunger and low calorie intake.
This requires a lot of character to stay away from other foods, which makes it difficult to achieve. A better method is a diet plan developed by one of our nutritionists.

PROTEIN INGESTION

There are two sources of protein supply: animal and vegetable proteins. One gram of protein provides 4 kilocalories.

Animal proteins: derived from meat, fish, crustaceans, eggs, milk and dairy products. Vegetable proteins: derived mainly from cereals (wheat, oats, rye, maize, etc.) and legumes (chickpeas, lentils, soya beans). But also other sources should not be neglected: vegetables (broccoli, potatoes), oleaginous fruits (cashew nuts, almonds), some seaweed (spirulina) and quinoa. Quinoa is very high in protein (15%) and contains a lot of PPA, including lysine, which is not very common in cereals.

Your meals do not contain enough protein? So you can fill this with one of our milk shakes.

THE RESTORATION OF YOUR BODY

After training, it is crucial to allow your body to recover naturally. Failure to do so could lead to unsatisfactory performance. The ideal supplements for recovery are E’lyte drinks during training and protein drinks after training.

PERSONAL ORIENTATION AS AN ADDITIONAL MOTIVATION :

In the Antwerp Fitness Shop, we give you personalized advice for your plan. You can also make an appointment for a fat measurement, which measures the percentage of your muscle mass and fat. From our mobile application, you can track your personal goals, fat and weight loss. We guide you through the fitness process and help you achieve your goals.

WHICH PROTEIN SHAKE TO CHOOSE ?

As the choice of protein shake depends on several factors such as purpose and physique, we advise you to contact us for more information.

SUPPORT YOUR DIET

A perfect support on your diet is the Fat Burner Clenburexin, which will reduce your hunger and maintain your high energy arrow. Note: A modified diet is necessary to lose weight. Please contact us to determine the method that best suits you.

INNAME ENERGY

Daily energy intake is the amount of calories (or kilojoules) a person needs to live and meet their energy needs. Daily energy intake varies with age, gender and physical activity. The AEJs can also vary according to :
⦁ The colder the outside temperature, the higher the heating requirement.
⦁ Physiological state: growth, pregnancy, breastfeeding, etc.
⦁ Genetic factors.

The units of measurement of a food’s energy intake are kilojoules (kJ) or kilocalories (kcal). The two units of measurement must be converted as follows :
– 1 kJ = 24 kcal – 1 kcal – 1 kcal = 18 kJ

The hydratation

The proportion of water in an adult’s body is 60%. It is therefore an essential element in keeping the body healthy. Water absorption must be able to compensate for the loss in our daily activities. As water is present in all cells, this nutrient also helps to improve work performance, and some tips to promote a good level of hydration.
In order to better hydrate yourself and thus optimize your performance, here are 5 principles to respect:

• Don’t wait until you’re thirsty to drink – as soon as you feel the need, your body is almost out of water.
• In case of illness, and especially if you have a fever, it is advisable to drink half a litre more water per degree above 37°C.
• When taking medication, increase your water consumption so that the kidneys can properly dispose of their waste.
• Encourage the consumption of water-based fruits and vegetables – watermelon, carrot, grape, zucchini, ….
• If you are hungry, sometimes drink a glass of water to satisfy your hunger.

ADVICE

⦁ Know your physical needs in terms of caloric intake.
⦁ Get to know the food glycemic index.
⦁ Know exactly how much protein you need to eat each day.
⦁ Organize your diet, do the preparation of meals.
⦁ Create a food plan that will help you achieve your goal.
⦁ Find the ideal diet for your body type.
⦁ Adequate protein intake for muscle recovery.
⦁ Replenish your energy intake in the right way.
⦁ Prevent dehydration.
⦁ Use the right food supplements according to your objectives.

TO MEASURE BUILDINGS

⦁ Avoid drinking thinking you are tired of it
⦁ Believe that red meat is more nutritious than white meat
⦁ Believe that fish contains less protein than meat
⦁ Thinking that sugar thickens during exercise
⦁ Sauté fatty foods
⦁ Eat fruit instead of drinking fruit juice
⦁ Eat too many or too few meals compared to what you need

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