Meals Plan

MEALS PLAN

We all know how important is sports nutrition in our performance and physical condition and we are aware that excellent food programming is one of the keys to satisfactory results and success. The sports nutrition offered by PRADO TRAINING SYSTEM is elaborated through a detailed evaluation, taking into account the level you are at, sports practiced and goal / goal. For more information contact me
Please be advised that each and every plan chosen offers
4 weeks (beginner), 12 weeks (intermediate) and 16 weeks (advanced) follow-up.
All plans are followed  by a supplementary plan.
If you have difficulty choosing the best plan to reach your goal,
you can let Prado Training System do it for you.
Diet Plan

Low Carbohydrate

Low-carb diets or “low-carb” diets are meals  programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes. Foods rich in easily digestible carbohydrates (eg, sugar, bread, pasta) are limited or substituted by foods with a higher percentage of fat and moderate amount of protein (eg meat, poultry, fish, eggs, cheese , nuts and seeds) and other low-carbohydrate foods (eg most vegetable salads such as spinach, cabbage, chard etc) in spite of other vegetable products and fruits. The amount of carbohydrate allowed varies according to different low carbohydrate diets plan.

BENEFITS ARE :

-Feel less hungry
-More weight loss;
-Low Blood Triglyceride Level;
-Helps HDL Levels (“Good” Cholesterol);
-Reduce Blood Glucose and Insulin Levels;
-It’s linked directly to the blood pressure balance.

U$60,00




Diet Plan

High Protein / Atkins

The Atkins diet or protein diet, is that diet in which the individual can’t eat carbohydrates, increasing the daily intake of protein. By not providing the carbohydrate, the body will use the accumulated fat for its proper functioning.
The foods allowed in the Atkins diet are those that do not have carbohydrates or that have a very reduced amount, such as egg, meat, fish, cheese, butter, oil or olive oil, for example.
In this diet, the daily intake of carbohydrates shouldn’t exceed 20 grams until, by degrees, that amount increases.
The diet is divided into 4 phases: induction, continued weight loss, pre-maintenance and maintenance.
The function of the diet is to enjoy eating while being severely restricted to the carbohydrate. The greatest benefit of Atkins is to make a distinction between trans fats and other fats. The clearest distinction is also made in the later version between carbohydrate and sugar, in general and in particular. All together, Atkins emphasized the focus on protein, which builds energy, repairs muscles and bones and boosts metabolism.
U$60,00




Diet Plan

Carbo Cycling

Carbohydrate Cycle is a type of diet plan that involves eating more carbohydrates on certain days of the week, and doing the opposite on other days: cutting the carbohydrates to the fullest in order to achieve easier weight loss. In other words, carbohydrate cycle means that you eat adequate amounts of carbohydrates (ideally those that are not processed and natural nutrients) every other day or every few days, depending on your specific goals.
Although each carbohydrate cycle diet is different it needs to be a customized plan based on whether weight loss or muscle gain is the goal to be attaining.

 

BENEFITS ARE :

– Preserves muscle mass and prevents muscle loss;
– Helps in muscle recovery after training;
– Increases in weight loss and reduces the percentage of body fat;
– Including flexibility and a variety of healthy foods;
– Provides more energy;
– Evening hunger or extreme fatigue
– Helps prevent hormonal imbalances.

U$60,00




Diet Plan

Paleo

What is paleo diet?
 
It’s a diet in which we ingest some specific foods in which we obtain natural slimming, in a healthy way and without intense efforts. The Paleolithic diet is said as the diet that our ancestors used to do . Therefore it’s composed of food of hunting and fishing, besides food originating from the plantation. We can say roughly that the Paleolithic diet isn’t  a diet but a lifestyle. It’s the healthiest way to feed yourself because it’s the only nutritional approach that works together with our genetics to help us stay lean, strong and full of energy.

BENEFITS ARE :

– Natural food;
– Weight loss;
– Flat Abdômen;
– Less hunger and better humor;
– Stable blood sugar level;
– Burn stored fat;
– Reduce allergies;
– Exercises more efficient;
– Improved sleep patterns;
– Clean skin and better teeth;
– Anti-inflammatory.

U$60,00




Diet Plan

Vegan

A vegan diet consists of not consuming any food of animal origin. The vegan excludes meats and its derivatives , milk and dairy products, eggs, honey and seafood among  other foods.
 
Vegan basically consumes cereals, fruits, vegetables  and any product, including industrialized, that doesn’t contain ingredients that depend on animal use in their production.

BENEFITS ARE :

– Reduced risk of type 2 diabetes and improved treatment for those who already have the disease;
– Easy to reach an adequate weight;
– Improves blood pressure control;
– Reduced risk of some cancers and a clear conscience in relation to what to eat .

U$60,00




Diet Plan

Ketogenic

The ketogenic or ketonic diet consists of lowering the consumption of carbohydrate and significantly increasing the consumption of good fats in order to promote the oxidation of fat that results in the formation of ketone bodies. These compounds are used alternately by the brain as a source of energy in the absence of glucose.
Achieving the ideal state of ketosis is the main goal in the ketogenic diet.

BENEFITS ARE :

– It’s linked to the help of treatment and cure of Epilepsy, Cancer, Diabetes and Alzheimers;
– Healthy brain, heart and intestine;
– Improves athletes performance.

Diet Plan

Vegetarian Diet

The vegetarian diet is fundamentally based on eliminating any type of meat or fish from the diet. The food is based on the consumption of cereals, vegetables, fruits, vegetables, nuts.

Types of vegetarian diets are: Egg-lacto-vegetarianism; Egg-vegetarianism; Lacto-vegetarianism; Veganism; Pesco-vegetarianism; Semi-vegetarianism; Crudivorism and Frugivorism.

A vegetarian diet lowers your risk of suffering from cardiovascular disease, diabetes and even some types of cancer. Life expectancy can increase by an average of 7 or 8 years more. The consumption of fiber in the vegetarian diet is higher, which will bring benefits to our organism. Following a vegetarian diet the expenses in food will be reduced, compared to a normal diet.

Benefícios da dieta vegetariana são:

– A vegetarian diet appears to lower your risk of suffering from cardiovascular disease, diabetes and even some types of cancer.
– Life expectancy can increase by an average of 7 or 8 years more.
-The consumption of fiber in the vegetarian diet is higher, which will bring benefits to our body.
– Following a vegetarian diet the expenses in food will be reduced, compared to a normal diet.

U$60,00