Protein Sources

Chicken Breasts, Lean Beef, Mackerel, Salmon, Eggwhites, Tuna, White Fish (saike/hoki/cod), Low Fat Cottage Cheese, Low fat Quark, 5% Cheese, Whey Protein Powder, Casein Protein Powder.

Carb Sources

Bulgur, Quinoa, Oats (Whole), Barley (Whole), Oats (for Porridge), Whole Wheat Pasta, Vegetables, Maltodextrin/Dextrose (after strenght training).

Fat Sources

Fat Fish (Salmon, Mackerel), Nuts (natural), Nut Paste (for example Cashew Paste), Avokado, Fish Oil (Omega 3).

Dietary Fiber Sources

Psylliym Seeds, Wheat Bran, Flaxseeds, Psyllium Husk.

Other

Sweeteners, Red Paprika Pur?, Paprika Powder, Salty Spices, Cinnamon.

Drinks

Water, Fun Light (Lemon/Lime is my favourite), Pepsi Max, Tea (mostly green).

Dietary Supplements

Vitamins (Multi, C, E), ALA, Amino Acids (BCAA, L-Arginine, L-Glutamine, L-Tyrosine), ZMA, Primrose Oil, Omega 3 (Fish Oil), Protein Powder, Beta-Alanine.

Competition Diet

Below is an example on how my diet can look like on a regular day preparing for a competition. (Offseason I eat mostly the same foods - but bigger amounts of it).

05:15 BCAAs

05:30-06:45 Cardio

07:00 Meal 1, Breakfast Protein pancake made of oats, wheat bran, protein powder, psyllium husk, whole flax seeds, eggwhites and cinnamon. A mix of low fat cottage cheese, raspberries, sunflower seeds and sweetener on top of it. Green tea, water, vitamins and Omega 3 oil.

09:30 Meal 2 Proteinshake with whey and casein protein, flaxseeds and wheat bran. Maybe a couple of nuts or Omega 3.

12:15 Meal 3, Lunch Chickenbreast, bulgur, vegetables. Water with psylliumseeds.

15:00 Meal 4 Proteinshake with whey and casein protein, flaxseeds and wheat bran. Maybe a couple of nuts or Omega 3.

18:00 Meal 5, Dinner Chickenbreast, barley, vegetables, avokado. Fiberbread (homemade hard bread made of wheat bran, psyllium husk, whole flaxseeds and water). Water.

18.45 Pre-Workout Drink BCAAs, Beta-Alanine

19:00 - 20:15 Strength Training 20:15 Post- Workout Drink Whey Protein, Dextrose, Maltodextrin, L-Glutamine

21:30 Meal 6, Before Bedtime Porridge made of oats, wheat bran, psyllium husk and cinnamon. Proteinshake (whey and casein mix). Omega 3 oil or nuts.