Tag Archives: protein
Do you want to start the gym this week?
The training period should be used by athletes, and the not so athletes as well, to get a perfect nutritional status that would respond to competition smoothly, and in the case of a mere mortal, like us, the coming and going the gym and all that entails start training.
You must know the importance of good glycogen store and stay hydrated, since without an adequate muscle energy reserve, you can’t train to develop your full potential.
Are you thinking in going to the Gym? Want to know how to lose fat and be well?
MORE CONVENIENT FOOD:
What an athlete or someone who wants to start training needs is a diet rich incarbohydrates or sugars, predominantly starchy foods, raw, rich in complex sugars, which also constitute a major source of vitamins and minerals and you get a decrease in the total intake of fats and proteins.
You should reduce refined sugar: cakes, cookies, candy … as they provide a large number of calories and fat. You should not starve because your mood will be stronger than the training.
What really matters is the amount of carbohydrates in the diet.
Foods rich in carbohydrates:
- Grains: Rice …
- Flour and derivatives: bread, pasta …
- Dried fruits: figs, chestnuts …
- Fresh fruit
- Legumes: lentils, chickpeas
- Fresh or frozen vegetables: beans, peas, lentils … (especially of a root)
- It has been shown that the ideal is to consume about 500 g per day (or 8 to 10 g per kiloof body weight) carbohydrate, but this presents problems: In a normal diet eaten about 3000 Kcal of carbohydrates 300g therefore can reach 500 g with only slightly increase its consumption.
Nowadays it’s recommended that carbohydrates involve 55-60% of the value
total energy, so it’s not a problem eating to be athletically fit or to be healthy (except low-calorie diets).
Protein should be 10-15% of daily calories but there are differences in the recommendation, but as long as you feel good and give you energy you can do it.
If you are a vegetarian you should eat your vegetables, grains and vitamins and amino acids in different ways.