Proper nutrition and food for your muscle growth. How to Eat Right When You Swing: Helpful Tips
Muscle mass is not built in the gym, but in the kitchen and during sleep. Proper nutrition is a guarantee that all your work will bring results in the form of beautiful muscles. Learn how to eat right when you swing!
Beginners want to know how to pump up, but experienced athletes usually dig deeper and are interested in how to eat right when pumping in the gym. Indeed, they are right: to build the body of your dreams, you need to supply your body with quality fuel in order to work effectively. Body transformation means giving it your all in every workout. And in order for you to have the strength to give all your best, it is important to eat right. Learn more about useful and essential macro and micronutrients in this article.
Macronutrients are what the diet consists of. These include carbohydrates, proteins and fats. Micronutrients are vitamins and minerals that are essential for health and beauty. Micronutrients are found in everything you eat, and fresh vegetables, fruits, and whole grains are especially rich in them. We will tell you more about the most important elements for an athlete.
Eat carbs when you swing
Despite the fact that in modern society carbohydrates have a bad reputation, in fact they are the most acceptable source of energy. By eating the right carbs, you'll build tons of muscle without excess fat.
Pay more attention to two types of carbohydrates:
- Complex starchy carbohydrates such as sweet potato, brown rice, oatmeal and whole grain bread
- Complex fibrous carbohydrates, such as broccoli, spinach, and other vegetables
Fruits are not only tasty, but also healthy. They contain many vitamins and minerals necessary for health. However, they are high in sugar and calories. Given your goal of gaining muscle mass, you should consume them in moderation. Give preference to fresh fruit, not smoothies or canned food.
Protein nutrition will help build muscle
When you swing, proper nutrition requires the mandatory presence of proteins in the diet. They are responsible for the repair and growth of muscle tissue. You should be getting at least 1 gram of protein per kilogram of body weight.
Chicken, lean turkey, egg whites, whole eggs, soy products, tilapia, and other white-meat fish are excellent sources of quality protein.
As a supplement, you can use protein supplements - protein shakes and bars. They are convenient and you can always have a bite to eat when there is no possibility of a full meal. However, remember that supplements are just an addition to a diet rich in whole, unprocessed foods.
Proper and healthy fats for pumping up muscles
Not all fats are the same, and to get a beautiful muscular body, it is important to consume only healthy fats and fatty acids, such as Omega 3, which are found in fish and flax seeds, as well as fats from olive oil and avocado. They play an important role in hormone production, skin color and brain function. Fats keep energy levels constant and provide the body with essential nutrients. The main rule is moderation, since fats are high in calories.
As sources of fat, include natural peanut, olive or almond oil, avocados in your diet. In addition, fats will come from eggs, meat and fish.
AT recent times dietary supplements containing omega-3 essential fatty acids are gaining popularity, namely fish fat and linseed oil capsules. They help maintain healthy levels of essential fatty acids in the body. If you like foods like fish, seeds, nuts, and avocados, you won't be short of healthy fats derived from whole foods. Supplements containing EFAs and Omega-3s will make a great addition to your diet, though.
And a few words about “bad” fats. If there are good fats, what are the "bad" ones? Eating large amounts of these fats can cause health problems. Avoid foods high in saturated fat, found in animal products and some vegetable oils(coconut and palm). Choose low-fat or low-fat dairy products, and trim excess visible fat from meats. Chemically derived trans fats and hydrogenated oils are used to extend the shelf life of processed foods such as candy, margarine, packaged foods, and fast food. Such foods are not at all consistent with proper training nutrition, so try to completely eliminate trans fats from your diet.
How to eat for vegetarians when pumping up muscles
Many do not know how to eat properly when you swing, and this dilemma is especially true for vegetarians. Even if you don't eat meat or animal products, you can still change your body and build muscle. Turn on your imagination, as every meal should provide the body with high-quality proteins. If you consume dairy products, then increase the amount of protein in the diet due to low-fat cottage cheese and yogurt.
In addition, soy products are suitable for vegetarians. They are an excellent source of protein and are available in almost every supermarket. You can also try meat substitutes that are made from vegetable proteins such as soy, mushrooms, etc. These products look and smell like real meat. It comes in the form of chicken cutlets, hamburgers, and even meat tacos. These substitutes will make meals tasty and varied, but always read the labels: the list of ingredients should not include sodium, corn syrup, or saturated fats and hydrogenated oils.
Many vegetarian and vegan diets include nutritional combinations such as beans and brown rice, natural nut butters and bread. The main thing is to follow the basic principles proper nutrition for pumping muscle mass: eat 5-6 times a day in small portions, choose whole foods and create a small surplus of calories for mass gain.
How much to drink when you swing
What should you drink while on a diet? Water, lots of water. Without adequate hydration, muscle growth stops and health and performance can suffer. It is ideal to drink 4 liters of water a day. Just because you're on a high-calorie diet doesn't mean you can drink milkshakes, sugary juices, and whole chocolate milk in any amount. The main factor here is moderation. Read food labels and try to stay within your daily calorie allowance.
What portions should you eat to build muscle?
Portion size goes hand in hand with calories. Do not think that measuring portions is difficult. There is a little trick that makes life easier for many bodybuilders. Each meal should include:
- palm-sized servings of protein
- palm-sized portions of complex carbohydrates
Add some healthy fats 2-3 times a day. This can be 1 teaspoon of flaxseed or olive oil per dish, or as a snack, spread natural peanut or almond butter on a slice of bread. Eat 1-2 servings of fruit per day, and don't forget that vegetables can be consumed in large quantities. They don't have much of an impact on the diet, but they are a source of vital vitamins, minerals and fiber!
What Foods to Avoid When Building Muscles
When you swing, you should eat in a special way. Avoid refined, "white" carbohydrates such as white bread, white rice, cakes, cookies, and candy. They have too many calories and almost no nutrients. Stay away from packaged and processed foods from fast food or prepared meals, they are loaded with preservatives and bad fats that will ruin your fitness goals. Try not to drink carbonated sweet water and fruit juices containing sugar!
Alcohol is allowed only in small doses, but it is better to refuse it altogether. Alcoholic drinks contain empty calories, usually from sugars. But not all types of alcohol contain the same number calories and sugar. For example, if you're looking to gain muscle mass, mixed drinks with added sugary juices or creams aren't for you. Opt for red wine or cocktails with soda and lime. A few drinks on a special occasion are perfectly acceptable, but try to alternate them with plain water.
Eating in restaurants and pumping up muscles
It's hard to stick to the rules when you're meeting friends at a restaurant or forgetting food at home. You understand that it's time to eat, and there are no healthy products nearby.
If you find yourself without food and decide to eat at a restaurant, just choose the right dishes. Order a grilled chicken sandwich without mayonnaise, grilled chicken breasts, steamed vegetables or a baked potato. Avoid fried foods, processed or "white" carbohydrates, and creamy or cheesy sauces. Order salad dressing separately. Instead of soda, give preference to plain water, and a slice of lemon will give it a pleasant aroma and taste.
Try another trick: share the meal with friends, or have half packed to go. Thanks to these simple rules of nutrition, you will enjoy eating and not destroy everything that you have worked so hard to build muscles in the gym.
Calmly! No need to run to the store to buy shopping bags with groceries. If you have just decided to take care of your “body”, then you definitely shouldn’t get excited, but you should understand that the effectiveness of bodybuilding will be reflected not only in the amount of food eaten. Well, how then?
This is worth talking about in more detail. You must understand that it is important not only to talk, but also to plan. Therefore, let's talk about the planned and conscious nutrition of a beginner bodybuilder.
Nutrition for a bodybuilder
The first 5-6 weeks of training are especially important. For this period, it is worth abandoning confectionery, smoked products - especially sausages. Baton, rolls washed down with Coca-Cola or separately are strictly prohibited. And even more so, you should avoid semi-finished products: pancakes, soups, cutlets in bags - this, of course, is fast, but inefficient.
For a bodybuilder, balance at this stage as follows. Fish and seafood are number 1 in the diet and number 1 of the products on the path to the success of the "green" bodybuilder. Lean meat (sorry, but it is better to refuse seasonings), eggs, dairy products, poultry, legumes - this is an approximate list of beginner foods in the first period of training. But this is far from a definitive list. Gradually.
It is important to understand that the desire for the next simple formula should lead to the intended “pumped” goal! And the formula is simple: get 1.5 grams of protein per kilogram of body weight daily and preferably in the first three months.
Nutrition for a novice bodybuilder is also cereals (except for semolina), muesli - cereals with cereals, raisins, nuts and other tasty usefulness. Vegetables and fruits, of course. Potatoes should not be eaten, as many people like - fried. Best baked.
It is worth abstaining or minimizing the consumption of juices. Let it be written at least ten times on the package that it is 100% natural - it still has a lot of sugar in it.
And remember, no food additives during the first three months. You can’t call it nutrition, but you really need to understand that by adhering to a clear nutrition structure, you can achieve success as soon as possible and not harm the body. The only thing that can be supplemented is vitamin-mineral complexes, but as such it is difficult to call them an additive, they are more conducive to maintaining and strengthening immunity.
Oh yes, I completely forgot! ! Mixed, for example, with cottage cheese, they will give a lot of benefits to both the body as a whole and muscle mass. But do not get carried away with nuts, do not make them key in the diet - it is fraught with indigestion, and a walnut causes a rash or inflammation of the tonsils.
The pitching is dried mainly before the competition, so that the muscular relief looks more spectacular.
A gym without proper nutrition will not give the desired effect. Rational nutrition is one of the components involved in building a beautiful body, helps build muscle mass and does not allow you to put off extra pounds.
The pitching before and after drying is really very different. After drying, the biceps, triceps are drawn much more clearly, the press cubes on the stomach are more noticeable, because the drying diet burns fat under the skin. The skin is tighter to the muscles, revealing the reliefs of pitching in all its glory. By the way, to find out how much fat you need to “dry” the pitching, you can use the online calculator and calculate what is currently available. Then check the table and find out what percentage of body fat is acceptable for a male or female bodybuilder.
Grocery list
The essence of nutrition for building a beautiful body: more proteins and carbohydrates. Protein is the building block for muscles. Protein supplies the body with nitrogen, it accumulates in the muscles and allows them to fully recover. Carbohydrates provide energy and are involved in protein synthesis.
Under the ban are semi-finished products, fatty, spicy and salty foods, sugar and flour products.
The list of favorite foods for musclemen that contain a large amount of protein and carbohydrates and help build mass includes:
- Kashi -,;
- - a source of carbohydrates and vegetable proteins;
- - the optimal amount is 2-5 pieces per day, yolks can be up to 10 pieces;
- Chicken breast and chicken fillet - a source of proteins, it is better to cook boiled;
- Oatmeal - a source of slow carbohydrates, will provide the body with energy for 3-4 hours, also contains vegetable protein;
- Pasta - the record holder for 200 calories per serving;
- Seafood, fish (especially fatty varieties);
- low-fat varieties;
- Milk, cottage cheese and fat-free;
- Apricots or dried apricots are a healthy heart of a bodybuilder, they contain potassium, beta-carotene, vitamin C;
- Lean veal or beef, better in the form of meatballs and steam. In addition to protein, meat contains vitamins B12 and B6, and other trace elements;
- Sweet potato (sweet potato) - contains beta-carotene, potassium and vitamins C and B6;
- Yogurt - contains calcium, improves digestion;
- Tuna is a source of protein,;
- - these are light carbohydrates, potassium, vitamin C. They will quickly raise blood sugar levels;
- Kiwi - contains a large amount of vitamin C, potassium;
- Orange juice - carbohydrates, vitamin C, carotenoids, potassium and folic acid. Juice will help to instantly increase blood sugar levels;
- Blueberries - the strongest antioxidant, contain potassium, zinc, magnesium, vitamin C - will help the bodybuilder maintain vision;
- Nuts - no more than 30 grams of any kind, since in addition to a large amount of protein, they also contain fats;
- Water - a training bodybuilder needs about 3.5 liters of water per day to absorb proteins and carbohydrates, and replenish fluid losses in the body during physical exertion.
Menu for every day
For example, here is an approximate menu for a professional and a beginner to build for 5 days.
Breakfasts:
- 1 day: oatmeal porridge 100 grams, with fruit, 2 boiled eggs;
- Day 2: porridge 3 cereals 100 grams, a sandwich with cheese and ham, a glass of low-fat milk;
- Day 3: Rice porridge 150 grams, banana, a glass of 1% kefir;
- Day 4: Buckwheat porridge 150 grams with chicken fillet, cottage cheese 100 grams, orange juice;
- Day 5: buckwheat porridge 100 grams, Omelette of 5 proteins, apricot compote.
- Day 1: 300 grams of fish with 200 grams of rice, orange juice;
- Day 2: Chicken breast, 200 grams, pepper and tomato salad dressed with mustard and vinegar, dried fruit compote;
- Day 3: Oatmeal, a piece of boiled veal, a glass of low-fat yogurt;
- Day 4: boiled potatoes, beef steam cutlets, 1% kefir;
- Day 5: Pasta with minced meat (“navy”), grapefruit juice.
- 1 day: chicken fillet, rice;
- Day 2: oatmeal and beef meatballs, low-fat kefir;
- Day 3: pasta, chicken breast, orange juice;
- Day 4: boiled fish (fatty varieties), rice, 1% kefir;
- Day 5: boiled potatoes, beef cutlets, apricot compote.
Remember that the nutrition of the pitching should not be 3 times a day, but 5-6 times a day, but due to our busyness, it is not always possible to find time for food. In this case, snacks will help out, for them you also need to choose products that help in gaining muscle mass.
Snacks: apples, yogurt, protein shake, tuna salad, low-fat cottage cheese, 1% kefir, a glass of low-fat milk, yogurt, pizza, nuts, bananas.
Dish recipes
- The Champion Shake is good in place of food. Mix in a blender: 500 grams of 1% kefir, 2 tablespoons of oatmeal, 1 banana, 100 grams of low-fat cottage cheese
- Salad "Kachok". green lettuce leaves and canned tuna seasoned with vinegar.
- Porridge "Explosion". AT oatmeal add protein powder and 3 egg whites.
- Drink "Give protein and carbohydrates!". Mix protein, milk, fruit in a blender.
- "Bodybuilder Chicken". Soak the chicken in garlic and spices for several hours. Bake in foil in the oven or air fryer.
- Roast veal. 500 grams of veal (for 2 servings) salt, pepper, fry, add onion and garlic, add 1 glass of water, seasoning, simmer until tender.
- Rolls with cottage cheese and ham. Mix cottage cheese with garlic and onion. Lubricate the pieces of ham and roll into rolls.
Fish soup "Bachelor"
For 1 liter of water:
- 2 cans of canned fish in own juice
- 1 liter of water;
- 1 onion;
- 3 bay leaves;
- A bunch of dill;
- Salt and pepper.
Put mashed canned food, onion, spices, bay leaf into boiling water. Boil 5 minutes.
fish cakes
For 3 servings:
- 500 grams of cod or other fish
- 100 g crab sticks or meat
- Bulb;
- Egg;
- 100 ml of milk;
- Salt pepper.
Cod, crab meat, onion scroll in a meat grinder. Add an egg, mix, make cutlets, steam.
For a fast metabolism, fractional nutrition is necessary: in small portions 5-6 times a day or every 2-3 hours. This type of diet results in rapid muscle growth. The principles of separate nutrition should also be followed in the diet of jocks for a better metabolism of the food eaten. You can not eat fats and carbohydrates together, with the exception of dishes such as fried potatoes, pasta, seasoned, buns with cheese and more. Drinking alcohol is undesirable or its amount should be minimal, as it contains sugar.
To build muscle, diet must be combined with exercise. you need to eat slow carbohydrates ( cereals, black bread, vegetables, cereals), but fast carbohydrates (pastries, chocolate, white bread, bananas, jam, honey, raisins).
We recommend keeping track of your calorie intake. For muscle growth, you need to eat 500 calories more calories per day than you burn. The optimal amount of carbohydrates per day is 4.5 grams per kilogram of body weight. A safe amount of fat is 15-20% of the total calorie intake per day. The main and most useful types of cooking for pitching: baking, boiling, stewing.
By pumping muscles, you can increase their tone, increase strength indicators, but the external effect will be minimal with improper nutrition. It should also be borne in mind that for men and women there are absolutely different modes foods that are not similar. There are general recommendations that are suitable for both sexes, but you should still follow an individual diet.
Diet for men
The main thing in nutrition is maintaining a balance of proteins, fats and carbohydrates. The male body is designed to build muscle without much effort. This is facilitated by the male sex hormone testosterone, which is produced in women in much smaller quantities, which is why the beautiful half of humanity loses weight worse, her muscles are less pronounced, girls are shorter and more inclined to be overweight.
In order for muscles to begin to grow, it is necessary to eat food at the rate of 2 g of protein per kilogram of body weight per day. It would seem that everything is very simple: eat protein, swing and gain muscle mass. But there is also such an indicator as body mass index. It refers to the ratio of fat, muscle mass, water and internal fat. The most simple formula BMI calculation: weight/height in meters². A score below 16 indicates underweight, while a score above 25 indicates overweight.
Muscles are made up of protein. In order for them to increase in volume, you need to increase blood flow to muscle fibers with the help of exercise, to arrange multiple micro-tears in the muscles, so that in the process of restoring the structure of the fiber, the muscle grows in volume, and also to promote growth with the help of protein nutrition. Athletes use special preparations to gain muscle mass. These are protein shakes. energetic drinks, tablets with L-carnitine. Mere mortals should exclude carbohydrate-containing and fatty foods from their diet. These include:
- pastries and bakery products
- candy, chocolate
- sugar
- dried fruits
- jams, jams, creams
- sweet fruits and dried fruits
- sausages and sausages
- smoked products
Vegetarians will find it difficult to choose a diet because plant foods are very low in protein. An exception may be tofu curd from soy milk, legumes, nuts (but they are fatty), mushrooms. If you have enough willpower to sit on these products, then please, but the efficiency from them is much inferior to animal protein.
An overweight man whose waist exceeds 100 cm, even gaining muscle mass, will not be able to boast of a beautiful body. To do this, it is necessary first of all to deal with "drying", i.e. shed subcutaneous fat. For a man, the task is complicated by the fact that he needs to maintain muscle mass. This means that the diet should be built in such a way that the body receives everything it needs for muscles and receives less "fuel" for body fat. In this case, energy will be taken from subcutaneous fat reserves. 80% of a man's diet should consist of protein foods. It includes the following products:
- egg whites
- fish (pollock, hake, cod)
- dairy and sour-milk products with reduced fat or fat-free
- seafood (shrimp, squid, octopus, mussels)
- turkey meat
- beef or chicken liver
- chicken breasts
- vegetable salads with fat-free sour cream (in small quantities)
- green tea
- mineral and drinking water without gas
The peculiarity of drying in men is such that you should eat every 2-3 hours and be sure not to refuse breakfast. The last point is important because breakfast starts the metabolic process. The last meal should be a maximum of 2 hours before bedtime.
Men are luckier than women. They can afford carbohydrate foods, otherwise they will not have the strength to perform heavy physical exertion. Pasta from premium wheat, whole grain bread, cereal cereals - all this should be present in the diet in small quantities. Otherwise, the lack of carbohydrates can lead to nervous breakdowns and even hungry fainting.
Drying lasts 3-4 weeks depending on the desired results. The result is a beautiful relief body and not a gram of excess fat.
If a woman goes to gym and wants to achieve a relief body, then this task for her, unlike a man, is not very achievable. If the hormone testosterone helps a man pump up voluminous muscles, then the hormone estrogen, which is responsible for the roundness of the female figure and fat deposition in the hips, waist and inner thigh, prevents the woman from doing the same. No matter how much a woman swings, she will never be able to achieve relief without the use of professional weight loss products or fat burners. There are, of course, happy owners of a thin figure who can eat anything and not get fat. But we are talking about ordinary women who are more prone to fullness than thinness.
It is recommended to eat oat bran in the amount of 1-2 teaspoons per day. This product is not "Hercules" from the store and not oatmeal. This is a kind of scrub for the intestines. Oat bran tends to increase in the stomach by 25 times. They are able to break down fats accumulated on the walls of the intestine. Even without going in for sports, with the help of oat bran, you can lose a few kilograms.
So that the body in the process of losing weight does not catch itself with ketone products (products of the breakdown of body fat), you need to drink plenty of pure non-carbonated water. It is advisable to carry a bottle of 0.25-0.5 liters with you and drink water periodically. Drying eliminates the use of fats, and this negatively affects the condition of the skin and hair. In addition, without fat, the hormonal system will cease to function, because female hormones contain fat in their composition. The complete exclusion of fats will lead to menstrual failure and other more deplorable consequences. To prevent this, consume 1-2 teaspoons of flaxseed oil per day. It will help remove toxins from the body, have a slight laxative effect and fill the body with polyunsaturated fatty acids, without which the heart, hormonal system and carbohydrate metabolism cannot function normally.
Unlike a man, a woman should first lose weight, and then start modeling her figure. We will not talk about the real relief, because for a woman it is dangerous and not necessary. But to have a beautiful toned body is quite possible. The ketone diet, which consists of protein foods, will help you lose weight and remove excess fat. Girls can recommend the following dishes:
- Seafood salad (shrimp + squid straws + greens).
- Oat bran pizza. For her, bake cakes: mix fat-free cottage cheese with 1.5 teaspoons of oat bran, add 1 egg and bake 2 cakes. Between them, put a few pieces of lightly salted salmon or trout or chicken / turkey fillet.
- Beef or chicken liver cooked in a baking bag with dried mushrooms soaked in water.
- There is a little-known, but very effective dish for weight loss. Brew black tea without additives, cool and salt. Put defrosted capelin there for 2-3 hours. Then take the fish out and bake it in the sleeve or steam it. The polyunsaturated fatty acids contained in the dish will contribute to the process of losing weight.
- Consume 1 teaspoon of cod liver per day. Yes, it is oily, but it acts on the principle of capelin.
- Pollack meatballs. Prepare minced pollock fillet. Mix it with 1 teaspoon of oat bran, add 1 egg white. Shape into meatballs and cook in a baking bag.
You should not drastically change your lifestyle for people who have never been involved in sports and fitness before. Do not change your diet if you have health problems. Diseases of the kidneys and heart diabetes, stomach ulcers are an obstacle to the implementation of diets. Before starting the process of gaining muscle mass, consult a doctor (and for a woman, a visit to a gynecologist is mandatory, diets provoke the growth of fibroids and cysts). The saying “beauty requires sacrifice” does not apply in this case, because you will have to sacrifice your health.
Video: how to eat right for weight gain and fat burning
And what can it lead to in principle? But for example, have you ever wondered how these pumped-up guys manage to build up such a mass? Of course, you yourself know that training is the main thing. But nutrition is no less important. What do they eat, why do muscles grow by leaps and bounds? :)
Of course, many of them have their own secrets, but the set of products for all is approximately the same.
True:)
Buckwheat is rich in amino acids that promote muscle growth. It also contains substances that improve the circulatory system. Since the cardiovascular system of jocks is working for wear and tear, then a couple of times a week you need to eat buckwheat porridge.
Eggs are high in protein, well, everyone knows that. They also contain vitamin D, which is necessary for maintaining the tone of muscle ligaments. But don't overdo it. According to doctors, it is undesirable to eat more than 10 eggs a week.
Any jock knows: cottage cheese - the best food to the mass. Therefore, they eat cottage cheese half an hour before training or in the first half hour after it. This is the number 1 product in terms of protein and carbohydrate content.
Beef contains a large amount of amino acids! It also contains a lot of creatine, which is able to increase muscle mass and reduce fat. It will also increase endurance in training.
Pasta - perfectly replenish the strength of the jocks after a workout. Those are carbohydrates! So by adding some lean meat and vegetable sauce, you will have a great dish for pep.
Many bodybuilders advise eating a can of tuna after a workout - this is a great source of protein. Well, to somehow diversify the meat.
Pasta with tuna and egg :)
Chicken breasts are an excellent source of protein. And they contain almost no fat. They are the favorite food of jocks.
Chicken breasts mmm :)
In lentils - 26% protein and it is second only to soy and hemp, jocks know about this and eat it in large quantities.
Oatmeal is a "long-term carbohydrate". Those who want to gain weight know a lot about oatmeal :) It charges the body with energy for 3-3.5 hours. But to make it a truly killer dish, the jocks add protein to it, and sometimes egg whites.
Apples, oatmeal and a scoop of protein.
If you really want sweets, a jock can afford to eat custard marshmallow, consisting of applesauce, egg white and sugar. Calories and fat - minimum + protein.
Water is necessary for the body, because during training, the jock loses a lot of fluid, breathing and sweating. Lack of water can negatively affect muscle growth, as well as ruin athletic performance.
Of course, protein powder is the most convenient option for replenishing the body with protein without a single fat. Whey protein and casein are especially good. Soy is less digestible. By the way, many jocks add protein powder to various dishes, such as oatmeal. Various protein shakes are also popular.
It's no secret that Asians have been eating insects for a long time, they say their amino acid composition is better than that of meat. So the craftsmen have already released bars made from these same insects. In their composition, of course, there are other ingredients, and the taste of insects is carefully disguised.
Jocks replace regular potatoes with sweet potatoes. It contains a lot of beta-carotene, potassium, vitamins C and B6, dietary fiber.
Natural yogurt, enriched with special live cultures such as Lactobacillus bulgaricus or Streptococcus thermophilis, allows you to maintain an anabolic state for quite a long time by restoring normal microflora in the gastrointestinal tract. Also, natural yogurt improves protein absorption, which has a positive effect on the immune system.
One cup of low-fat yogurt has 156 calories, 13g protein, 17g. carbohydrates, 4 gr. fats, almost 500 mg calcium about 1 gr. each type of amino acid and more than 1 gr. glutamine.
Please note that eating yogurt immediately after a workout or before it is undesirable. And the rest of the time - please!
Why do jocks prefer apricots? They have a lot of potassium, which helps the heart and really stimulates muscle growth. Also, apricot contains enough beta-carotene, potassium, vitamins C and B6, dietary fiber
But dried apricots contain an increased concentration of all these substances, with the exception of vitamin C.
See also who they are and some more interesting things about food: for example, and here. And here it is, of course The original article is on the website InfoGlaz.rf Link to the article from which this copy is made -