Food is what gives you the energy to fulfill your dreams and enjoy your life.

If you lead an active life and want to achieve results in sports, it is therefore necessary to think more deeply about your diet. I mean macronutrients (sugars, fats, proteins).

Wrong food choices at the wrong time will deprive you of energy. But what is important in performance nutrition?

1. Macronutrients and their ratio in the diet
2. Food quality
3. Timing of nutrients

* I omitted calories because macronutrients contain calories.

But is there a precise ratio of macronutrients that you should strive for?

No.

For the best effect, the macronutrient ratio needs to be personalized. When deciding what ratio to recommend, I include the client's preferences, goals and activity.

To start with, however, it is more than sufficient to ensure a sufficient intake of proteins, fats and subsequently adjust fats and carbs according to your activity and preferences.

Protein: 1.5-2.0g per kg body weight (unless you are overweight)

Fats: min. 0.5g for men and 1g per kg for women

Carbohydrates: 3-5g per kg for average population, 5-7g if you train daily, 7-9g if you train intensively or even several times a day.

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This week I also have a short video recipe for you for the exotic Golden Oatmeal that will boost your immune system while keeping you satisfied for long.

Examples of meals for active people and athletes

Starting macros for endurance athletes

When it comes to racing, amateur athletes usually follow what is popular and fun. Elites are elite because they know where their boundaries are and what to focus on. Not everyone will be good at ultra running. And not at all in the ultra and at the same time in the sprints.

For example there is Spartan Ultra Beast next week, and I know that a lot of people go there to "try it out". However, it should be noted that such a race is not 'free'. Sure, you'll somehow finish it, but if you're not prepared enough for it, it'll just give you an experience and strengthen you mentally. This is not a bad thing at all, but you should also take into account the risks associated with such a race:

Gediminas Simutis, who I spoke with about the race shared with me:

"My distances in OCR mostly goes for 15km, and I want to be great in that distance, so I am not taking longer ones, because there is bigger chances of injury, you need longer recovery and I have lower back isues, plus my knee can't hold for long, so added all those facts, I am training for those distances 5-15km.😎"

Every small win counts! If you are like me, you have trouble celebrating your own small wins. Think what you can celebrate today and make it your self-care habit.

Deana is a beautiful example of a woman who works on herself every day because she has a clear goal. Even on vacation and she doesn't neglect her family. Consistency is thekey.