Your Quick Nutrition & Fitness Quiz Results

Hey there—great job finishing the quiz! Below is your instant action plan. These are broad guidelines based on your answers; use them as a springboard until we fine-tune the details together.

Plate Builder

  • Anchor every meal with lean protein – aim for a palm-size serving (20-30 g) of chicken, fish, eggs, Greek yogurt, or tofu to preserve muscle and keep you full.
  • Fill half your plate with colourful veg or fruit – fibre and micronutrients boost digestion, immunity, and meal volume without excess calories.
  • Choose whole-grain or starchy carbs – oats, brown rice, quinoa, potatoes fuel training better than refined sugars and white bread.
  • Add a thumb of healthy fat – olive oil, nuts, seeds, or avocado support hormones and extend satiety.
  • Drink water first – about 30–40 ml per kg body-weight daily; proper hydration helps control appetite and improves performance.

Calories & Macros

  • Set your target: small calorie deficit for fat-loss, small surplus for muscle-gain.
  • Protein power: 1.6–2 g per kg body-weight keeps muscles happy.
  • Fill the gap: complex carbs + healthy fats = energy + recovery.

Training Combo

  • Strength 2-4 × week + cardio/conditioning 1-3 × week.
  • Track progress; add reps, sets, or weight every week or two.

 

Lifestyle Basics

  • Sleep 7–9 h: your free recovery drug.
  • Stress-buster moves: walks, stretches, breathing drills.

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Nutrition Coaching & Meal Planning

Upgrade your training results with a structured nutrition plan designed by Olga Kochak—sports-nutrition specialist and certified coach.

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Phone: +31 6 51459116

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