It’s no wonder that Nutrition is one of the main factors in the success or failure of your workout. In some cases, they occur during fitness training programs that are not carried out with a balanced diet. So it will lead to a deterioration in health!
Why is that?
Because our body is forced to exercise and needs high NutritionNutrition. Because fitness or sport rob a lot of energy! Therefore, applying the best food is also required to support your exercise program.
The best fitness diet
Menu
Before (Before)
Some of the food menus in the pre-fitness muscle-building diet are as follows:
- Carbohydrates: Potatoes, brown rice, sweet potatoes, wheat, oats, cereals, and whole wheat bread.
- Protein: egg white, meat, yogurt, fish meat, milk protein (whey).
- Fat: To add fat, use a little oil in your diet.
- Fruits and Vegetables: Green vegetables, nuts, and tropical fruits.
After (After)
After running a fitness training program. So, our body needs food intake to restore the energy used. The diet for building muscle after an exercise program is as follows:
- Carbs and fats: avocados, cheese, nuts, mayonnaise, coconut oil (just enough).
- Protein: The best whey protein is milk, meat, egg white, fish meat, oily fish, and yogurt.
- Fruits and vegetables: strawberries, blueberries, green vegetables, apples, and so on.
Nutritional Recommendations for Building Muscle (For Fitness People Only)
Diet for fitness people is very different from the diet in general. Although fitness people seem to eat a lot, food intake should be moderate. Below are muscle-building nutritional recommendations specific to fitness people, including:
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Eat 5 to 6 times a day
Provide our body with nourishment by eating regular snacks or snacks daily. To maintain and regulate the levels of sugar contained in our body’s bloodstream to keep it under control. It indirectly stimulates the body’s metabolism and promotes muscle mass-building.
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Eat less processed foods
The second diet tip for building muscle is to avoid processed foods. It is because the processed foods we find in convenience stores or packaged in boxes contain fewer nutrients or are even damaged. It would be better if we ate fresh and healthy foods, such as fruits and Vegetables. In addition, a good and correct diet for muscle building is by adding protein, carbohydrates, and fat reduction. Eating fresh (homemade) processed foods is highly recommended instead of buying them.
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Eat foods high in protein
To maximize growth and increase muscle mass. We can consume protein every few hours as our body releases hormones that burn fat. We generally find high protein sources in lean beef, sea fish, chicken breast, soybeans, and whey protein supplements.
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Consumption of carbohydrates
To perfect the diet for rapid muscle building, we must also pay attention to the need for carbohydrates. There are two types of carbohydrates, namely Simple carbohydrates and Complex carbohydrates.
Simplex carbohydrates are characterized by rapid absorption, like pasta, bread, rice, etc. These types of carbohydrates raise blood sugar very quickly. Complex carbohydrates, on the other hand, are high in fiber. Examples of foods that contain complex carbohydrates are:
Corn,
Potato,
Oatmeal,
brown rice, and so on.
The primary key to eating carbohydrates is getting the right combination of the two types of carbohydrates. For example, eat white rice before fitness, then continue to eat avocados after fitness.
The best kind of fitness diet
1.) Fitness diet for beginners
If you are a beginner. Of course, you’ll need clarification when choosing a muscle-building diet that fits your portion size. It is highly recommended to eat a healthy diet that includes the following:
low carbohydrates,
High protein content and
Rich in antioxidants to nourish blood vessels. The following is a fitness diet for beginners that you can see:
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First meal:
On 07.10:
Two chicken eggs,
1/2 cup blueberries,
1 cup of yogurt and
1/3 plate of oatmeal.
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Second Meal:
At 10:20 am:
Two scoops of protein milk,
3/4 cup berry juice,
1/3 skim milk,
One teaspoon of cocoa powder,
Four ice cubes,
Plus, a glass of mineral water.
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Third meal:
At 13:00:
burger with two slices of cheese,
80 g beef,
Two leaves of lettuce,
One sliced tomato,
One spoonful of mayonnaise,
Two pieces of bread.
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Fourth Meal:
At 5 pm:
milk protein or
Whey, which also contains 50 g of carbohydrates
30 grams of proteins.
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Fifth Meal:
At 21.00:
Green vegetables,
shrimp and
Brown rice cooked with olive oil.
2.) NutritionNutrition to build muscle with a thin stomach (ideal weight)
After you have an excellent and proportional body. Only then can we shape it to our liking. But before that, we must first try to saturate the body with proper NutritionNutrition for thin individuals below:
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First meal:
At 07.00:
Three egg whites,
One glass of milk,
One sheet of cheese,
Two pots of bread and
One apple
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Second Meal:
At 10:00:
High protein whey smoothies,
skim milk berries and
cocoa powder.
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Third meal:
At 13:00:
burger with two slices of cheese,
80 g beef,
Two leaves of lettuce,
One sliced tomato,
One spoonful of mayonnaise,
Two pieces of bread.
-
Fourth Meal:
At 4 pm:
milk protein or
Whey, which also contains 50 g of carbohydrates
30 grams of proteins.
-
Fifth Meal:
At 7:00 pm:
Brown rice,
green vegetables and
Chicken breast.
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The sixth meal:
At 10 pm:
A piece of chicken breast without rice and
One stalk of broccoli
3.) Special diet for weight loss
This muscle-building eating pattern is perfect for you if you have a fat or obese body. Because it can help accelerate fat loss in your body. Choose foods that contain complex carbohydrates, such as:
Apple,
avocados, and so on.
This trick is very effective for burning fat without reducing muscle mass.
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First meal:
At 07.00:
Three chicken eggs,
One leaf lettuce,
One sheet of cheese and
One apple
-
Second Meal:
At 10:00:
High protein whey smoothies,
berries, skim milk and
cocoa powder.
-
Third meal:
At 13:00:
Beef steak with avocado and
Tomatoes.
-
Fourth Meal:
At 4.30 pm:
milk protein or
Whey, which also contains 50 g of carbohydrates
30 grams of proteins.
-
Fifth Meal:
At 20.00:
Pasta,
Green vegetables,
chicken breast u
Broccoli.
Conclusion
So here are some of the best eating habits to support your fitness training program. And you can try it yourself. Hopefully, this guide can be helpful for all of us, and don’t forget! The Spirit of Training to Get a Fitter, Healthier Body, Okay!