NUTRITION AND 6 SUPER FOODS FOR BODYBUILDERS
When it comes to sports; It is also necessary to understand the importance of sports. If you want a healthy, fit body with a regular functioning metabolism, sports should be in your life. But while doing sports, you should meet your body's needs by eating correctly and balancedly.
The nutrition style we especially emphasize in sports nutrition; It is a nutrition style that is rich in carbohydrates, protein, vitamins and minerals as required, and is slightly lower in fat than normal nutrition. In other words, it is actually possible to deduce the content of the foods we will talk about from here.
The first sentences I make when I encounter someone who does sports or is interested in bodybuilding are; It asks, "Can we use protein powders or amino acid solutions?" Excessive consumption of protein will not make you stronger and more muscular. This is one of the common misconceptions among sports people. Studies have shown that excessive protein intake has no effect on muscle building. On the contrary, excessive protein intake causes increased urea excretion in the body, and this causes water loss in your body, fatigue of the kidneys and liver, and calcium loss. You already get enough protein and amino acids from food to build muscle.
Moreover, the excess protein you cannot use turns into fat. The only way to develop muscles is to exercise them. Carbohydrates are the best fuel for exercising muscles, what you need to do is combine the right protein source and carbohydrates.
Carbohydrates are the main fuel of glycogen stored in the muscles and liver to keep your performance at the highest level. In order for the muscle to become stronger, carbohydrates should not be used for energy. Therefore, the glycogen, or carbohydrate, store in the liver must remain full. Otherwise, the muscles will not develop as much as you want.
- Foods that will help you strengthen your muscles;
1.MILK
Milk It is a good source of protein and calcium. Calcium is important for the strength of bones and muscle fibers. Especially reduced fat milk has a higher calcium content and lower fat content. The same time There is also conjugated linoleic acid (CLA) in milk. CLA helps prevent the formation of fat in the abdominal area and preserves lean muscle tissue. A study showed that 1 cup of milk given to weightlifters after exercise increased muscle building. Whole grain muesli or a mixture of oatmeal and reduced-fat milk is a good post-workout food. You will meet both carbohydrate and protein needs.
2. EGG
As everyone knows, the egg is a wonderful food with its protein structure similar to breast milk and many vitamins and minerals it contains. . Especially egg white contains pure protein. It is not right to consume only egg whites because the yolk also contains many vitamins and minerals. Therefore, if you are eating 4 eggs in the morning, make sure that at least 2 of them are whole eggs.
3. PEANUT BUTTER
Peanut butter is a favorite food, especially for those who want to gain weight and build muscle. You can choose peanut butter sandwich by removing or reducing the amount of other high-calorie foods from your diet. Additionally, 1 tablespoon of peanut butter provides 71 calories, 3 grams of protein and helps you stay full for a long time.
4.QUINOA
You've heard its name a lot lately. Yes, quinoa has become one of the miraculous foods lately. Quinoa does not contain cholesterol, is low in fat and is a source of vegetable protein. It has more protein content than rice and corn. 100 grams of quinoa contains 367 calories, 14 grams of protein and 7 grams of fiber. Quinoa is a great source of herbal protein for those who cannot consume meat or are gluten intolerant and those who want to build muscle. You can consume quinoa by adding it to your salads and soups. It provides a meal rich in both carbohydrates and protein.
5. CURD CHEESE
Among the cheese types, it is among the foods with high protein amount but low fat amount. This is a good source of protein for athletes. It is an ideal food to meet your protein needs after exercise. You can choose curd cheese in your salads or for breakfast. 100 grams of curd cheese provides 85 calories and 17 grams of protein.
6. FISH
Consumption of fish rich in Omega-3 muscle g It is useful for communication. In a study conducted at the University of Washington, subjects were given omega-3 for 8 weeks and their muscle development was examined. The results showed an increase in the subjects' insulin and amino acid numbers, which means faster muscle development. Fish rich in Omega-3 are; salmon, horse mackerel, mackerel. Consume on the grill or in the form of steaming while consuming fish. >>
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