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What’s the point of looking good if you don’t have the strength to live? Changing your meal plan

What’s the point of looking good if you don’t have the strength to live? Changing your meal plan

Healthy lifestyle

What’s the point of looking good if you don’t have the strength to live? Changing your meal plan

21 february


Calorie counting, diets, rigid menus. The desire to look good makes you hungry. The mood is spoiled. But what’s the point of looking good if you don’t have the strength to live?

Sports nutritionist James Collins, in his book, offers a different approach to nutrition – the energy plan. He will help you eat as much as you need today. Be fit and energetic at the same time. And you don’t have to buy trendy superfoods for this – whatever is already in the fridge will do.

Collins tested the system on the world’s leading athletes: he worked with Arsenal players, football teams, Olympic athletes. It worked for them – it will help us too.

From plan to plate

Food is fuel, and eating is like refueling a car. It makes no sense to fill the car with a full tank of gas every day – suddenly you are not going anywhere today. It’s the same with food. It makes more sense to plan your meals based on your daily tasks.

Is there a workout in the morning? You need to properly refuel. Do you dream of watching TV shows for half a day? Set carbohydrates aside.

Fuel and recovery trays. How to fill them – decide to your taste

Collins suggests collecting food in performance plates. In everyday life, two are enough – fuel and recovery. Before a work day or workout, use the first, on rest days or in the evening – the second.


On weekdays, we eat whatever comes to hand: a sandwich for breakfast, a salad for lunch, then a couple of cups of coffee and cookies. As a result, we are so hungry for dinner that we greedily gobble up everything in front of us – and this is the most significant meal of the day.

It turns out that during the working day, energy is in short supply, and in the evening, when activity drops, we refuel as much as we want. Therefore, during the day there is no strength, and at night it is not possible to fully recover.

Start cutting back on your carbohydrate intake at dinner to awaken your appetite in the morning. The goal is to make breakfast and lunch your largest meals.

Designer color in the toilet

We need water. It helps to digest food, transport nutrients throughout the body, and regulate temperature. In the heat, the loss of 2.5% of the liquid reduces the efficiency by up to 50%. But how do you know if you’re drinking enough?

At Arsenal Football Club, there was a designer who created a color chart for the toilets. With its help, football players could monitor the amount of water in the body, looking at the fluid that comes out of them. The color on the scale changed from pale yellow to brown. The closer to the first, the better.

Use this life hack. If the color is close to straw, everything is in order. If it’s darker, try to drink more.

More fruit, more!

Scientists analyzed the eating habits of 65 thousand people and noticed that life expectancy depends on the consumption of vegetables and fruits. Those who ate 5-7 servings a day had a 36% lower risk of death.

Include at least one serving of vegetables or fruits with every meal and you will make a big contribution to your longevity.

Fly in! – A source

The book contains many useful recommendations, stories and facts. Here’s what else you will learn:

  • How to stop the aging process
  • Why airplane food doesn’t taste good
  • Is it okay to eat at night (spoiler: sometimes yes)
  • “But I hate the gym!” How to deal with it
  • Additives: Do You Need Them?
  • Healthy snack

… and 256 pages on how to apply the rules of healthy eating in everyday life.

American fitness guru Jack LaLane once said, “Workout is king. Nutrition is the queen. Put them together and you have a kingdom. ” Beautiful, is not it? But more importantly, it works. Check it out for yourself.

Based on materials from the book “Energy value”

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