The Calisthenics Diet Plan: How to Get the Best Results

You should be eating plenty of fruits and veggies as they are full of essential nutrients needed for good health, to lose weight, and to lose fat. It doesn’t mean you have to be in a strict vegan calisthenics diet, but you just can’t go wrong with fruits and veggies.

However, not all produce is the same. Whenever possible, you should choose to eat organic produce. Organic grown fruits and vegetables are those that are grown on farmland that is free of synthetic pesticides.

Pesticides have been linked with weight gain, possibly by impairing gut microbiota [8].

Your gut microbiota contains tens of trillions of microorganisms that help control many of your body’s functions, including your immune system and weight. It also helps to digest certain foods in your stomach and your small intestine that you have not been able to digest.

There are a few potential drawbacks to buying organic:

• Cost - Typically, organically produced fruits and veggies will cost more to buy. This is to represent the cost it takes to grow it.
• Availability - Not all stores have as big a choice of organic produce, which means you may have to search for the foods you want.

While it is best to choose organic when possible, if you are unable to buy it then you should make sure to wash it thoroughly before you prepare any foods with it.

Thousands of years ago humans were not eating any dairy or any grains. This could be the reason why certain people are unable to process these foods nowadays.

Perhaps our bodies never evolved to handles these foods, resulting in issues such as gluten sensitivity and lactose intolerance.

Regardless, the question remains whether you should be eating grains and dairy. There are certain people who need to avoid them, otherwise, they will experience bloating, pain, and a lack of energy, among other issues.

Other people won’t experience any issue, and swear that these foods will aid your muscle-building efforts [15].

If you believe that you may have a sensitivity to grains and dairy, it may be a good idea to refrain from eating any foods containing them for a period of 30 days. The reason for this is to see if you feel any better than before.

You do not necessarily need to be eating grains or any dairy products. It is certainly possible to get all of your protein, fats, and vitamins from non-gluten and non-dairy sources.

If you have followed our guidelines about what to eat, chances are you will be getting enough nutrients through your diet alone to remain strong and healthy, even while performing intense calisthenics workouts.

Some of you may feel as though you are lacking in certain nutrients, in which case you may want to incorporate the following supplements into your daily routine.

There are 20 different amino acids in the human body, 9 of which are considered essential amino acids. This means that they cannot be made by your body, instead, they need to be found in your diet.

Of these 9 amino acids, 3 are branched-chain amino acids called leucine, isoleucine, and valine.

You can increase the amount of BCAAs when you eat eggs, meat, and dairy products. It is also available in supplement form.

The benefits of BCAAs include:

• ​Increase muscle building - Leucine activates a pathway in your body after training that stimulates muscle protein synthesis, thereby increasing growth [16].
• ​Reduces muscle soreness - After your calisthenics training, you may find yourself aching and struggling with DOMS days afterward. Research has found that BCAAs can decrease muscle damage, and reduce the levels of creatine kinase, which is an indicator of damage [17].
• Reduce exercise-induced fatigue - During the calisthenics exercises and workout, you may find that sometimes you will suffer fatigue. This is due to an increase in serotonin being produced by your body. Supplementing with BCAAs can improve mental focus during exercise [18].
• Prevents muscle wastage - Muscle wastage can occur when protein breakdown exceeds synthesis. This can occur when you are malnourished, a common issue with you are not eating enough and your calorie intake decreases when undergoing a weight loss attempt. BCAAs have been shown to inhibit muscle protein breakdown [19].

Increasing your consumption of creatine can boost your athletic performance [20], allowing you to perform your calisthenics workout with more vigor.

This is a natural substance that your body produces, it can also be found in food that includes meat and fish.

Once you eat or supplement with creatine, it turns into creatine phosphate in the body. This in turn increases the amount of adenosine triphosphate (ATP) in your body. This then provides energy for muscle contractions, which may help build muscle mass and ensure your calisthenics workout is completed with 100% intensity.

Creatine is a popular supplement that is incredibly accessible with a host of products available including:

• Creatine powder
• Tablets
• Energy bars
• ​Drink mixes

If you want to see an overall improvement in your fitness levels, then you should be looking to add creatine to your daily routine.

If you are eating the right kinds of food, you should be getting enough of your daily nutrition to promote good health.

To make sure you are getting adequate nutrition, you should eat plenty of fruits and veggies while avoiding junk food full of processed sugar.

Multivitamins should only be used if you feel as though you are lacking in certain nutrients. It is most suitable for the following people:

• If you have an allergy or intolerance - This may mean you don’t eat certain foods, so you miss out on important vitamins and minerals.
• Vegetarians and vegans - They may be missing nutrients that are more often found in animal products.
• Pregnant or breastfeeding women - When you are pregnant, you may require more iron and folate to protect your baby from development problems.
• ​If you are older - As we age, we often find it more difficult to absorb the nutrients from the food we eat.