Most people associate the word diet with the inherent feeling of hunger, a whole lot of sacrifices and other unpleasant sensations. Nothing could be more wrong. Diet is a way of life, it is a healthy diet and an inseparable element of caring for health and figure. The diet should not be associated with health problems and obesity. Each of us has a diet or diet. However, it is worth making sure that it is healthy, balanced and brings benefits to the body. In this article, I will address the issue of what to pay attention to when arranging the correct diet.
Before we start to set up a diet, first determine the caloric balance that is needed to maintain the current figure. Age, weight, height, sex and physical activity should be taken into account. Calculations can be made using generally available calculators. Then we set our goal, it may be to maintain the current body weight, then the balance is referred to as the so-called feeding. If we are going to build muscle mass, then the balance should take into account the calorific surplus, while fat burning must be negative.
Proteins are the basic building block of our entire body. They are needed to maintain and build muscle mass, to rebuild damaged tissues, and to produce antibodies during periods of struggle with infections. The content of proteins in the diet should oscillate within 15% of the total daily calories. For athletes with a relatively low energy requirement, the protein consumption should be 0.8-1.0 g per kg of body weight. In the types of physical activity requiring increased strength, the norm is 1.2-1.6 g per kg of body weight. However, in sports, the strength reaches up to 1.8-2.3 g per kg of body weight. Exceeding these standards will not lead to a faster increase in muscle mass, and may burden the kidneys and disturb the balance of macro-nutrients. The best sources of protein are eggs, lean poultry, beef, fish, skinny cottage cheese.
To achieve the maximum sport form, one should provide the body with additional energy from the carbohydrates consumed. The percentage of carbohydrates in the daily diet should amount to approx. 55%. Its value varies depending on the intensity of training and set training goals. During reduction, the negative caloric balance is obtained mainly by cutting the number of carbohydrates.
When constructing a diet, focus on carbohydrates with a low glycemic index – rice, various types of cereal, whole-grain pasta, wholegrain bread, oatmeal.
The percentage of healthy fats in the diet varies depending on the goals set. On average, it is around 30%, but it can be reduced by up to 10%. Bodybuilders in the start-up period reduce the fat content even up to 0.3 g per kg body weight, which can lead to such side effects as fatigue, irritability, headaches, etc.
Remember to provide the right fats, mainly of plant origin, like olive oil, linseed oil, grape seed oil, seeds, and nuts, but also those in oily fish.
Number of meals
Taking meals 3 times a day, or worse – 2 or 1 time a day, slows down your metabolism. Imagine that metabolism is a focus. If only once we throw a large branch, the fire will explode with a strong flame, but then it will start to fade out immediately. In turn, frequent throwing smaller pieces of wood will allow him to burn constantly and evenly. By supplying smaller amounts, but regularly, the body knows that it will receive food and does not have to store everything in the form of adipose tissue in case of long-lasting hunger. In the opposite case, he begins to defend himself and accumulates supplies in the form of adipose tissue, from which he will draw energy in a crisis. Therefore, the best option is to eat 5-6 meals a day.
In bodybuilding, daily meals arouse a lot of questions. What to eat, when, etc.?
Before training, you should, of course, eat a meal and provide the body with the right amount of energy. Pre-workout meals should be consumed at least one hour before training. It should contain proteins, carbohydrates, and fats.
After completing the training, you need to replenish your energy supplies. Therefore, the best meal will be a proper combination of proteins and carbohydrates. Fats can appear, but they do not have to. Opinions on this subject are quite divided and one group thinks that after the training, fats are unnecessary and the second group takes them into account in the meal.
Hydration of the body
Fluids are a very important element of the diet. Our body consists of 70% water and we have to constantly replenish these resources. Trainers should drink about 3 liters of water a day and not forget to irrigate the body during training as well. The best source of water is, of course, natural non-carbonated water, which should be the main source of fluid supply to the body.