Nutrition

Basic Concepts of PFC

PFC stands for the three main sources of energy for our bodies: P for protein, F for fat, and C for carbohydrates.

Protein

is essential for building and repairing tissues and for metabolic reactions

Fats

help absorb certain vitamins and produce hormones

Carbohydrates

provide energy and strength

It's important to ensure we get the right amount of each element every day

Protein

1g of protein per 1kg of body weight

Fats

1g of fat per 1kg of body weight

Carbohydrates

weight multiplied by 4g for carbohydrates

Another crucial concept in maintaining a healthy diet is calories.

Many people mistakenly believe that a food's energy value determines its usefulness, but this is not true.

To calculate the minimum daily calories, use the formula. Keep in mind that this figure doesn't take into account any physical activity during the day:

for men, minimum = your weight x 24.2 kcal

Also, each item has a different caloric value:

Protein contains 4 kcal/g
Fats contain 9 kcal/g
Carbohydrates contain 4 kcal/g

What kinds of PFCs are there?

Protein can come from plant or animal sources.

Protein is made up of 22 types of amino acids, and 9 of them are essential amino acids that we must get from food

The main difference between plant and animal proteins is the composition of different amino acids.

How do I make up my own diet?

The well-known golden rule of gaining muscles is to consume more than you spend!

You can do your own calculation using the following formula:

For men: Weight (kg) x 30 = number of kcal +500 kcal (everything is strictly individual, this is an average value, adjust it based on your body's constitution and physical activity during the day and on training)

I advise you to include daily in your diet:

  • Meat (poultry)
  • Cereals
  • Cottage cheese (for those who eat dairy products)
  • Eggs
  • Vegetables
  • Water (at least 1.5 liters)

Where the ratio of proteins, fats and carbohydrates was in the following proportions:

For men

Protein

20%-30%

Fats

10%-20%

Carbohydrates

50%-60%

To put it simply, the recommended daily intake of fats is at least 0.8 grams per kilogram of body weight, while the recommended daily intake of protein is 2 grams per kilogram of body weight. As for carbohydrates, it's recommended to consume twice as many grams of carbohydrates as protein

Sample menus

Here are sample menus, each providing around 3,000 calories:

Menu 1

Breakfast:
  • 100g dry oatmeal with 200ml 1.5% milk
  • 3 boiled eggs (2 whites + 1 whole egg)
  • 1 slice of whole wheat toast
Second breakfast:
  • 1 banana
  • 1 poppy seed roll
Lunch:
  • 100g dry white rice
  • 1/2 chicken breast
  • 100g vegetables
  • 1 slice of whole-grain bread
Afternoon snack:
  • 100g cooked rice
  • 1/2 chicken breast
  • 100g vegetable salad
Dinner:
  • 200g pollack
  • 150g potatoes
  • 150g vegetable salad with sour cream
Last meal:
  • 150g skimmed cottage cheese
  • 150g kefir (1%)

Remember to customize your diet plan according to your specific needs and preferences. Make sure to balance your intake of proteins, fats and carbohydrates, and to monitor your caloric intake. Avoid overeating, as it can lead to unwanted weight gain. Finally, don't forget to include casein in your last meal - this long protein is found mostly in cottage cheese and can help nourish your muscles while you sleep, or you can also add protein shakes to your diet.

Sport nutrition

Vitamins are essential organic compounds that help enhance the action of proteins, which, in turn, facilitate chemical reactions such as building muscle mass, burning fat, and producing energy.

While a healthy body and a balanced diet are usually sufficient for most people to synthesize the required vitamins, athletes and individuals who engage in intense physical activities may require two to four times more vitamins due to their faster metabolism.

There are several types of vitamins, each with its specific functions and benefits.

Vitamin A (also known as Retinol)
Plays a crucial role in bone fusion, the formation of new bone cells, and vision.
Vitamin D (or Calciferol)
Influences bone strength and regulates phosphorus and calcium metabolism
Vitamin E (also known as Tocopherol)
Slows down cell oxidation, strengthens the heart muscle, and prevents blood clots.
Vitamin K
Participates in connective tissue and bone metabolism, helps with normal blood clotting, and improves muscle function, making blood vessels stronger and providing the body with energy.
Vitamin C (or ascorbic acid)
Is vital in collagen fiber synthesis, metabolism, and overall body development.
Vitamin B1 (also known as Thiamine)
Helps the body to assimilate carbohydrates completely, and its deficiency can cause nervous system disorders and paralysis of the lower extremities.
Vitamin B2 (or Riboflavin)
Is essential for healthy skin and mucous membrane, and a deficiency can cause stunted growth.
Vitamin B6 (also known as Pyridoxine)
Is crucial for amino acid formation, and a deficiency can lead to impairment in the process.
Vitamin B9 (or folic acid)
Is responsible for normal hematopoiesis, and its deficiency can lead to various forms of anemia.
Vitamin B12 (also known as cyanocobalamin)
Is involved in the process of protein synthesis, promotes the creation of red blood cells, and a lack of it can cause pernicious anemia.
Vitamin B5 (or pantothenic acid)
Affects growth, the nervous system, and coordination of movement.
Vitamin P (or citrine)
Strengthens thin blood vessels and protects the body from bleeding.
Vitamin PP (or nicotinic acid)
Is crucial for healthy skin, and a deficiency can adversely affect the digestive organs and the nervous system.
Vitamin H (or biotin)
Regulates the nervous system.
Chromium
Accelerates insulin production and improves carbohydrate metabolism. When it is deficient in the body, the nails, hair and bones are the first to suffer.
Copper
Is an essential mineral that plays a vital role in the body. It is primarily concentrated in the liver and is involved in the process of pigmentation and collagen formation. Copper also helps with the absorption of iron.
Iron
Is another mineral that is critical for various bodily functions. It is an essential component of hemoglobin, a protein in red blood cells that helps carry oxygen throughout the body. Iron is also responsible for hematopoiesis, the process of producing new blood cells. It plays a particularly important role in the health of skin, gastrointestinal tract, and oral cavity.
Zinc
Is a trace mineral that is involved in several vital functions of the body. It helps regulate metabolism, plays a role in the production of hormones in the thymus gland, and supports reproductive function and hematopoiesis. Foods like wheat germ and sesame contain zinc, but deficiency in the body can lead to symptoms such as white spots on the nails, fatigue, frequent infections, and allergic diseases.

However, it's essential to remember that sports supplements and vitamins are not a substitute for a balanced diet and regular exercise.

Important!

1

When taking supplements, it's crucial to follow the recommended dose and course of intake recommended by specialists or your doctor.

2

Always be aware of any unhealthy reactions and consider changing the brand or completely discontinuing use if necessary.

3

Each supplement has its own contraindications, so it's essential to study their list.

4

Some supplements should be taken on an empty stomach, before or after a workout, according to the manufacturer's, specialist's, or doctor's instructions.

5

By incorporating supplements into a well-balanced diet and exercise routine, you can reap the maximum benefits of sports nutrition.

One of the main principles of nutrition that I advise to adhere to - this is collagen diet

What is collagen? What is the collagen diet?

Collagen

Collagen is a general term for the main structural proteins found in the skin and connective tissues in humans and animals and makes up about 30% of the protein in the human body. The principal function of collagen is to keep the skin healthy and help wounds and scars heal properly. It is broken down in the body into amino acids, which are then used for cell building and regeneration.

Collagen is comprised of 19 amino acids (for example, glycine, proline, hydroxyproline, lysine, and arginine). There are at least 29 types of collagen. Humans have mainly Types I-III:

  • Type I exists mainly in the skin, tendon, vasculature, organs, and bone.
  • Type II is in cartilage, and
  • Type III is in reticular fibers (thin branching fibers in connective tissue).

What is Collagen and Why Is It Important?

Collagen is the most abundant structural protein in the human body. It provides:

  • firmness and elasticity to the skin
  • strength and flexibility to joints and ligaments
  • integrity to bones, blood vessels, and the intestinal wall

From the age of 25, natural collagen synthesis begins to decline. This leads to visible and internal changes: reduced skin density, joint stiffness, slower recovery, and increased risk of injury or inflammation.

Key Nutrition Principles:

  • Emphasis on amino acids that form collagen: glycine, proline, lysine
  • Daily intake of vitamin C, zinc, and copper, which act as cofactors in collagen synthesis
  • Reduction of sugar and alcohol, which destroy collagen via glycation
  • Sufficient daily protein intake (at least 1.5 g per kg of body weight)
  • Use of hydrolyzed collagen peptides in supplement form for maximum bioavailability

Recommended Supplements

To enhance the effect of the collagen diet, targeted supplementation is recommended:

  • Hydrolyzed collagen peptides – 5 to 10 grams daily
  • Vitamin C – 500 to 1000 mg daily to support absorption and synthesis
  • Glycine – 3 grams before bed to improve tissue repair, gut lining, and sleep quality
  • Zinc and copper – as part of a mineral complex for collagen enzyme activation
  • Undenatured type II collagen (UC-II) – for joint health and inflammation reduction

Who Should Follow the Collagen Diet?

  • Individuals over 25 for prevention of skin aging and tissue degradation
  • Athletes and physically active individuals
  • People recovering from surgeries, injuries, or joint pain
  • Those experiencing signs of decreased skin firmness, digestive issues, or joint stiffness

When to Expect Results

Visible and tangible improvements typically appear within 4 to 6 weeks of consistent adherence. These include:

  • increased skin firmness and glow
  • improved joint comfort and mobility
  • faster recovery after physical effort
  • better sleep and gut function

Common Myths About Collagen

Myth: Collagen only works when consumed through bone broth

Bone broth contains minimal collagen. Hydrolyzed peptides are more concentrated and better absorbed.

Myth: Collagen is only for skin and beauty.

Collagen is essential for joint health, gut lining integrity, vascular flexibility, and recovery.

Example of Collagen Diet Plan for an athlete (2500 kcal)

Day 1

Breakfast (600 kcal)
  • Scrambled eggs (2 whole eggs + 2 egg whites)
  • Oatmeal (50 g dry) cooked with water
  • Nuts (almonds, walnuts – 20 g)
  • Kiwi or orange (100 g) – a source of vitamin C
Lunch (750 kcal)
  • Chicken bone broth (300 ml)
  • Baked chicken (with skin – for collagen) (150 g)
  • Buckwheat (70 g dry weight)
  • Avocado (40 g) + fresh greens
Dinner (650 kcal)
  • Baked salmon (or other fatty fish) (150 g)
  • Oven-roasted rosemary potatoes (120 g)
  • Fresh vegetable salad with olive oil
Snacks (500 kcal)
Collagen Smoothie (250 kcal)
  • Hydrolyzed collagen (10 g)
  • Almond milk (200 ml)
  • Blueberries or strawberries (100 g)
Sugar-free Gelatin Dessert with Berries (200 kcal)
  • Gelatin (5 g)
  • Berries (100 g)

Important Tips:

  • Drink 2.5-3 liters of water per day
  • Take hydrolyzed collagen supplements (5-10 g daily)
  • Ensure sufficient vitamin C intake to boost collagen absorption