Plan of feeding and supplementation for practitioners of Calisthenics

The Calisthenics is a sport that requires you to keep a small percentage of fat , as you work only with your body weight and any extra weight than is muscle atingires not effective for good results . However, at the same time, you should ensure that your body has all the nutrients it needs to increase your strength and have a good amount of muscle mass.

Therefore, it is very important to follow a proper diet and take the right supplements . In this article, I will give you my opinion on this, building on more than 5 years experience in Street Workout.

Plan of feeding and supplementation

Supplementation plan

The goals of Calisthenics supplementation are to ensure that you take in enough protein , to ensure maximum performance and strength , to facilitate recovery and to take care of your joints and overall health. For this, I recommend the following supplements:

  • Powdered protein
  • Creatine
  • BCAAs
  • Jointz
  • Zinc and magnesium
  • D vitamin
  • Multivitamins

Supplements to take before training

I recommend creatine, which will give you a little more strength during training.

Supplements to take after training

It takes protein and BCAAs to ensure the proper supply of nutrients to the muscles and contribute to recovery.

100% Real Whey Isolate 1000 g
€ 23.99
100% Real Whey Protein 1000 g
€ 14.99
100% Whey Hydro Isolate SS 2000 g
€ 49.99

Supplements to take before bed

Take zinc and magnesium, and if you have not sunbathed recently, take vitamin D as well. In this way, you ensure an adequate level of testosterone and a deeper and more restful sleep. Static workout puts extra strain on the elbows, shoulders and wrists – so take Jointz to help your joints. Lastly, multivitamins are a resource for the days when you had poor diet, that is, you could not eat healthy, nutrient-rich foods.

Multi PRZ 60 tabs
€ 9.99
Multicore 90 tabs
€ 23.99
Essential Multivitamin 90 tabs
€ 15.99

Food plan and recommendations:

As far as food is concerned, the option that produces the best results for me is a low carbohydrate diet with generous amounts of protein and healthy fats . My experience tells me that a three-meal-a-day plan produces better results as it allows us to have more control over total calories, avoiding the risk of eating more than we should.

Breakfast

  • French omelet with oregano (2 eggs), a hand full of cashews (50 g), a glass of whole milk (150 ml) and an apple (100 g)

Lunch

  • Cream of vegetables (200 ml), chicken breast (120 g) with pepper and onion (100 g) and natural yoghurt (125 g)

Dinner

  • Fish (120 g) with potatoes or sweet potatoes (100 g) and a boiled egg (60 g)

Remember that in Calisthenics, you must have a low percentage of body fat; therefore, the intake of high amounts of carbohydrates would be counterproductive, especially if they are rapidly absorbed carbohydrates, such as white rice, pasta, bread, etc. So I recommend that you avoid these foods as much as possible. To complete and to guide you if you are confused, here is a list of foods not recommended :

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