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Nutrition Plan for Sportspeople



I am sure you’ll be interested in the ’backstage secrets’ of the Exemplary Countrywide Bike... Read more

No matter what kind of exercise you take, this is the single most important factor!!! While... Read more

For longer training sessions, the consumption of sports drinks is recommended. They contain... Read more

Almost all kinds of nutrients consist of a mixture of the following 3 components:... Read more

The GI is an indicator of how much time it takes for the different types of nutrients to be... Read more

Carbohydrates are stored by the body in the form of glycogen, ~400g in your muscles and... Read more

For a nice, even performance, you should never wait until you reach your exercise fatigue... Read more

Proteins constitute the tissues of your muscles and various organs, ie, they’re the building... Read more

Proteins consist of 20 different kinds of amino acids, 8 of which the body cannot produce on... Read more

BCAAs (branched chain amino acids) consist of 3 primary amino acids: leucine, isoleucine and... Read more

Glutamine is also an essential part of an athlete’s diet.  It is a secondary amino... Read more

Fats are stored to a minor extent in the muscle tissue (300g) and to a major extent around the... Read more

Creatine is an organic substance composed of 3 kinds of amino acids. It is stored in the... Read more

The harder and longer you train, the more vitamins and minerals your system will need.... Read more

Hard training increases the amount of free radicals in your body. The optimal level,... Read more

These are the fundamentals that you need to apply in order to be able to support and supply... Read more

The ECBR did as a matter of fact heavily tax my body so I had to take the following... Read more

Calorie demand depends on age and gender. The minimum requirement for women is 1500-1600... Read more

During the ECBR my carrying capacity is rather limited as I ride from town to town, carrying... Read more

Breakfast, 08:00 yoghurt + bread & sour cream + cheese + eggs   Elevenses, 10:00... Read more

I hope you found this little compendium (aka the nutrition plan of the ECBR) interesting and... Read more