A few tips on nutrition
If your goal is possible to build muscle, you need to ensure that when you eat during the day.Carbohydrates as glycogen, which is consumed and supports you during a workout bodybuilding.must be replenished during the meal.also need protein as the main construction material for your muscles.
Meal after training you spent on training restores energy and improves the absorption of amino acids your.Expended during exercise glycogen is stored in the liver and muscles when the reserves are depleted the body begins to use protein from muscle tissue or from food in the form of amino acids linked.as a source of additional energy.Protein breakdown back into amino acids provoked cortisol – stress hormone.To reduce cortisol levels and reduce the impact of its elevated levels may be the hormone insulin.which is produced with proper nutrition after your workout.
After training in bodybuilding your body needs about 25% of the daily value of carbohydrates.A man weighing about 65 kg and consuming 500 grams of carbohydrates per day.must receive training after 125 g for 1-2 hours after school.Consuming 180 grams of protein per day.athlete must divide their protein intake to six devices at a time to give not less than 30 grams.Good nutrition primarily.In the first place – no starvation diets.First of all you need to bring their food in order.that your body gets all the nutrients you need.and at the same time to remove all unnecessary.How can this be achieved?
Here are some tips:
A.Teach yourself to a morning of eating, do not go no breakfast at home.
2.The elementary rule is not carried away food before bedtime.If you come home late.make a small snack sufficient protein to prevent catabolism and go to bed.
3.Try to divide your meals at regular intervals.Eat at least four times a day.optimally be eating no less than 2.5.3 hours.The basic amount of food to try to take the first two meals.
4.No need to reduce consumption of fats in the diet to a minimum.Removing fat from the diet can disrupt the metabolism.impair vision and well-being.damage to the skin and hair.fatty acids are involved in many metabolic processes in the body.Eat vegetable oils, a small number of eggs and cheese.
5.Sweet and flour products will disappear from your desk.it certainly does not mean.that one cake will put an end to your body.
6.Gradually displace from the diet.so-called junk food: Ketchup.Sauces.mayonnaise.as well as various snacks such as crisps and t.Dr..
7.One must be careful with alcoholic beverages.it affects the gastric mucosa.as a result of what you eat more.Alcohol is also a poison that leads to many undesirable consequences.
These small rules are universal and they are suitable for all.for those who want to lose weight and those who want to add a few pounds to the weight of his body.Mainly due to non-compliance with these rules small thin can not recover.although says he eats everything.and people with excess weight loss can not lose weight.
The only difference is.that people who are overweight must eat less calories than spending.but for people who want to increase the weight of the body must consume more calories than spending.Compliance with these rules will help you to effectively train and build muscle mass.
How do you calculate the required amount of calories?
For people who want to lose weight: you have to eat about 1.5 – 2 grams of protein per kilogram of body weight, 2 – 2.5 grams of carbs (it should be complex carbohydrates from vegetables, cereals), 1 g fat..5 – 2 g (basically, cereals and vegetables).
For people who want to gain weight: you have to get at least 2 – 2.5 g of protein per 1 kg of dead weight and up to 4 grams of carbohydrates.Fatty acids should be increased to 1.5 – 2 g per 1 kg of body weight.Data on most products.content in these foods of nutrients and calories can be found on our website or literature on nutrition and dietetics.Also do not forget to consume the optimal Amount of minerals and vitamins.so eat more fruits and vegetables.
Source bodybuilding portal
