Diet for gym goers: it's hard to think that it's simple
Nutrition for gym goers or any type of physical activity. in general, is always a topic of particular interest to everyone. Grasping common sense. here is some knowledge and information that readers will need.
Note before starting the training and eating schedule
Diet for gym goers Eat with discipline and moderation
Let's say the goal of male friends is in 3 months to get 6-pack abs, big biceps, and a good figure. In such a short period, we still cheat or, in other words, reward the last day. A week like eating fried chicken, and drinking soft drinks. staying up late, etc., this goal will be difficult to achieve.
Diet for gym goers Getting enough sleep
They should sleep for 6-8 hours every night. research has shown that people who sleep only 5 hours a night tend to have more belly fat than people. who get enough sleep. So go to bed early, ideally at 10 pm. or think between 11 pm and 0 PM if for some reason you can't fall asleep at 10 pm.
The time of detoxification process of the lungs, liver, and bile starts from 11 pm to 5 am, so we should think about rest. as soon as possible to avoid overloading the detoxification process.
Training all muscle groups
There are 6 main muscle groups: arms, chest, back, trunk (around the trunk and pelvis), legs, and buttocks. Depending on the needs of each person, the exercise will. also have different changes, for example, men tend to be the upper body (including shoulders, biceps, and back). while women will be the lower body including thighs and buttocks).
To have a more balanced body, we must exercise all the muscle groups mentioned above, avoiding the case when the place is too small.
What does the daily diet need?
Diet for gym goers Eat enough protein (protein)
Some sources say that 2-3 grams of protein should be eaten per kilogram of body weight, other information is 1-2.5 grams of protein. To be on the safe side, let's just take the average even number between the two ranges. which is 2 grams of protein per kilogram of body weight. And the amount of protein should account for about 30-35% / of total calories per day.
Beginners need to understand how important it is to get enough protein for muscle growth. Note that it should not be too mechanical. when it is necessary to reach the right amount of protein every day. For example, if you weigh 70 kg, then the amount of protein you need to load is 70 × 2 = 140 g of protein/day, but it doesn't matter if you move slightly above and below this mark.
Protein-rich foods that are close to Vietnamese include:
Chicken breast: about 30 g Protein / 100 G.eggs: about 8 g protein /. fruit beef: about 25 g Protein / 100 g fish: about 20 g Protein / 100 g soy milk /. fresh milk: about 5 g Protein / 100 ml whey protein: about 25 g / 1 scoop
Diet for gym goers Eat enough carbohydrates (carbohydrates, carbohydrates)
On average, every day you should eat about 3-4 grams of carbohydrates / total body weight. They should also make up 55-60% of the total calories per day. Depending on the purpose of the training, it will be possible to adjust the amount of starch accordingly.
Besides starch as the main source of energy for the body, they also play a key role in helping the brain work more efficiently and awake. When digesting starch, the body converts it into glucose (glucose) to convert it into energy for the body. The brain alone eats about 20-25% of total glucose.
Starch will definitely be the link in the journey of building a healthy body in general and playing sports in particular.
Starchy foods close to Vietnamese people such as:
Rice: about 140 kcal / 100 grams (or 140 kcal / Bowl)bread: about 200 kcal / piece sticky rice: about 300 kcal / 100 grams potatoes: about 70 kcal / 100 gram scorn: about 100 kcal / corn
Diet for gym goers Eat enough fat
The amount to be observed per day is 1 gram of fat per kilogram of body weight, which is about 15-30% / of total calories per day.
The first role of fats can be mentioned as energy storage. Always make sure to conserve energy in the body, and avoid running out of fuel. and avoid thermal shock when the outside temperature suddenly changes. Secondly, fats are the bridge that helps the body absorb vitamins. Those unlucky ones who suffer from poor assimilation will need to take note of this.
Good fats will be on our menu. so get rid of all bad fats, that is, two types of saturated fats and trans fats. Foods that contain unhealthy fats include:
Fried foods in general: fried chicken, french fries, etc.Beef fat, pork fat, etc ...Dairy products: butter, cottage cheese, ice cream, etc. Cookies and cakes are ready-to-eat snacks
Foods rich in good fats, especially trans fats, include:
Nuts, including peanuts, almonds, and cashews.Vegetable oils: olive oil, peanut oil, etc.Fish rich in omega-3: salmon, herring, sardines, roasted soybeans, soy butter
Diet for gym goers Some basic knowledge to know
A: calories consumed.
B: Calories.
For people who want to lose weight: rather for people who want to gain weight: b for those who want to maintain weight: a = b the total calorie intake for each meal should be adhered to as follows: lunch; breakfast; dinner. But breakfast is the most important meal that determines an effective day. Eat for yourself in the morning, eat for your enemies at night.
Eating enough is good, but there will be no results without water. Even if you don't feel thirsty, keep drinking water... Amount of water to drink = [weight × 2205] × 0.5: 33.8
The safe weight gain rate is from 0.5-1 kg/week; the adequate weight loss rate is also similar to 0.5-1 kg/week.
What should you avoid eating while exercising?
Avoid eating high-fat foods and sugary snacks during exercise. These foods will slow down your progress and can lead to weight gain. Stick to vegetables, yogurt, juices, and flaxseed.
Is it advisable to work out at the gym after fasting?
Exercise on an empty stomach could increase fat loss. When you exercise on an empty stomach, your body has to break down stored carbohydrates and fats to get energy. This process begins when blood sugar (glucose) levels drop and your body signals the release of stored sugar, called glycogen, into the bloodstream. Glycogen is the stored form of glucose that your body uses for energy between meals.
Is taking a shower after exercise good
Can I eat immediately after exercise?
Your body can start rebuilding and repairing muscles as soon as you finish exercising, but this process can take up to 48 hours. A post-workout snack with the right combination of nutrients can help your muscles heal and grow stronger.
What is the best time to exercise?
It may be the best time to get a good workout, according to a study published in the Journal of Health Psychology. The researchers found that people who exercised at 7 a.m. felt more energized than those who exercised at any other time of the day.
Diet for gym goers Conclusion
Gaining weight, losing weight, maintaining weight, gaining muscle, and losing fat are not easy goals to achieve. and each has a unique set of difficulties. The biological body is not exactly the same for anyone. so we must always be proactive and sensitive in eating and exercising in what suits us best.