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.
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
- Zinc and magnesium
- D vitamin
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.
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.
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.
- 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)
- Cream of vegetables (200 ml), chicken breast (120 g) with pepper and onion (100 g) and natural yoghurt (125 g)
- 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 :