On April 17, 2021, the NGO Mladiinfo Montenegro held a workshop “Create your own diet plan”. The lecturer was Stefan Bardak, professor of physical education and fitness trainer.
At the beginning, Stefan talked about the importance of nutrition and its importance for the organism. He gave the basic recommendations when making a diet plan. He also talked about calorie intake depending on the goals we have, as well as the proper distribution of macros during the day. Daily recommendations for protein intake are about 0.8-1g protein per kg bodyweight for recreational athletes and 1.2-1.7g per kg for advanced athletes.
After the introductory part, the participants (35 of them) were given the task to divide into groups and for a period of half an hour to design a daily diet plan for one member of the group, which would be based on the goals of that person and their physical activity. After that, the representatives of the groups presented the created diet plan to Stefan, who commented, gave advice and suggested certain changes. Finally, a Q&A followed, during which the participants were given the opportunity to ask Stefan anything they were interested in.