Proper nutrition for those who go to the gym
The power supply, along with rest and exercise, is one of the main factors to be considered by those who want to improve their physical shape and lead a healthy, active lifestyle. Practicing consistently exercise at least 3 times a week, it helps not only to keep the line, but also to improve their health.
That’s why, it’s important to go to the gym. To avoid feeling powerless and energy and have the good physical shape, you need to follow the specific diet, able to meet the energy needs by limiting fat and calories.
When it comes to power forward for those who go to the gym, you often hear that it is necessary to increase the proportion of protein. Who trains especially with weights, in fact, needs the protein to promote the growth of lean body mass and improve muscle tone.
That’s why they are consumed snacks, drinks and other high-protein foods that increase the protein intake coming from the power.
But be careful because these chemicals, along with a high amount of protein, can strain the kidneys and be harmful to your health. It is important to note that, although there is good nutrition for those who go to the gym, possible indications and quantities must be adapted to the subjective needs, but also to any goals like weight loss, increase in mass, etc.
Proper nutrition for those who go to the gym includes 5 meals a day, divided into three main meals and two snacks to do in mid-morning and afternoon. The distribution of meals in this way allows you to keep active metabolism and supply the body the energy and nutrients it needs no extra effort.
Breakfast is the main meal of the day: it is important to take the right amount of carbohydrates, preferring whole grains and foods rich in fiber such as wholemeal bread, crackers, whole grain breads or take cereal flakes such as oats, spelled and kamut; a portion of the protein, such as a low-fat yogurt, also soja, a portion of thin sliced (eg. turkey or roast chicken) or semi-skimmed milk; and a small quantity of ” good ” fats such as a portion of walnuts, almonds or hazelnuts.
One yogurt with cereal, honey and nuts, for example, is one of the ideas for a healthy and tasty breakfast. At mid-morning, you can eat a fruit accompanied by dried fruit.
Lunch must be complete: a serving of grains, such as whole-wheat pasta, rice, spelled, millet, etc., accompanied by a second thin, such as meat, fish or tofu, to be alternated to a portion of pulses, too source of protein. The vegetables, cooked or raw, can be eaten at will, but it is important to pay attention to condiments. Salt and oil are used without exaggeration, and you may prefer the Himalayan pink salt, rich in minerals and other valuable item’s salts.
By the mid-afternoon snacks, it can be composed like that of the morning, or consist of a protein bar accompanied by fresh seasonal fruit. Who does not have line problems and maybe wants to increase lean body mass, you can also eat a small portion of bread with tuna in brine or sliced thin.
At dinner eliminate carbohydrates if you have to lose weight, or you want to define the physical. A second with a vegetable side dish, perhaps, cooked, is an ideal meal which then, each, as needed, can add a serving of bread or cereal.
Proper nutrition for those who go to the gym should also be adjusted according to the type of training. In addition, meals can also be made more complete or lighter depending on the time of day when you are training.
If you exercise after lunch, for example, it is preferable to eat a lighter meal, perhaps preferring a sandwich with whole wheat bread and sliced thin, or a protein bar accompanied by a fruit.
If you train in the evening, for example, an afternoon snack can be more substantial, but it does happen to be hungry before going to sleep. So then you can eat a low-fat yogurt or a glass of milk, maybe with protein powder. Always drink at least 2.3 liters of water per day, restrict isotonic drinks, rich in carbohydrates and minerals, but prefer drinks like tea Bancha useful for athletes.
