For an ideal body composition, the amount of muscle in the body should be 2-3 times the amount of fat. This rate is 4 in individuals who do sports. For this, 55% of the daily calories should be from carbohydrates (mostly complex carbohydrates), 15-20% from proteins and the rest from fats.
There are 5 groups of nutrients in the balanced nutrition plan. These 5 food groups are: Bread, meat, milk-yoghurt, fruit-vegetables, fat and sugar. If an unbalanced nutrition program based on only one group is implemented for a long time, the ideal body composition will be disrupted and various health problems may arise in the long term. At first, hair begins to fall out, nails break, skin problems begin to occur, and then problems begin to occur in the organs. Some of these nutrition-related problems are irreversible. In order to increase the amount of muscle, the protein amount of the diet can be increased by natural nutrition for a certain period of time. However, one should not try to increase muscle mass quickly by consuming excessive protein. It should not be forgotten that excessive, uncontrolled protein consumption will negatively affect calcium absorption and damage bones in the future.
Creatine: Its source of intake through natural nutrition is meat, fish and chicken. It is used to increase muscle mass. Long-term use may cause liver and kidney damage, electrolyte disorders, fluid loss, increase in blood pressure, digestive system complaints and muscle cramps.
Caffeine: Regulation of muscle contraction in athletes, reducing fatigue, concentration, endurance. It is used to increase and break down free fatty acids in the blood. It may cause headache, irritability, increased urine output, and heart rhythm disturbances.
Sodium bicarbonate: It is sold under the name of alkali salts. It is used to prevent the accumulation of lactic acid, which accumulates in muscle cells and causes fatigue. It can cause abdominal pain, diarrhea, digestive system problems, muscle spasms and heart rhythm disturbances.
Foods that can be used to strengthen muscles and increase muscle tone
Low sodium cottage cheese: Good quality cottage cheese. It is a casein protein. Eggs and low-sodium cottage cheese while increasing the amount of protein in the diet It is very helpful.
Fish: It is a source of Omega-3 and a very good protein.
Pineapple: The bromelin enzyme it contains eliminates muscle pain and allows you to perform higher in the next workout.
Whey: Contains lactose, mineral substances, vitamins, proteins and a small amount of milk fat. Among these, whey proteins constitute the most important part. It has very high biological value and is rich in amino acids. These substances are very effective in increasing muscle tone and preventing muscle loss.
Whey proteins are very useful especially for babies, the elderly, some patients and athletes who engage in intense activity. Whey proteins show anticarcinogenic and anti-carcinogenic effects. It also provides growth, bone health protection and weight control.
Taking some supplements such as protein powders and muscle-strengthening hormones during adolescence can lead to infertility and may cause serious kidney and liver problems in later years of life.
In general, while it is recommended that athletes eat a diet rich in carbohydrates, it is recommended that they consume sufficient protein, vitamins and minerals, and that the energy provided from fat is slightly lower than individuals who do not do sports. In addition, the amount of fluid consumed by athletes should be high.
The energy requirement of athletes is 2000 kcal per day. with 5000 kcal. It varies between 10 to 100 minutes, and it reaches higher levels in endurance athletes (who train 4-5 hours a day) who train very intensively and generally prepare for races. /> Athletes should include plenty of bread, rice, pasta, vegetables, grain products and legumes in their diet. These foods meet the athlete's energy needs. Tea sugar, marmalade, baklavas, sherbet desserts, honey, molasses, jam, etc. They should prefer less foods such as simple carbohydrates that mix quickly into the blood and make them hungry quickly. With carbohydrate nutrition, body glycogen stores will be filled and therefore performance will increase.
In order to preserve muscle glycogen before sports and increase performance, a carbohydrate-rich nutrition plan should be implemented after sports. Foods containing both carbohydrates and proteins should be consumed.
Source: http://www.sabah.com.tr/Saglik/2013/02/28/vucut-gelistirenler -attention
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