Nutrition in bodybuilding has always been our theme, and especially for those who are new to GYM, nutritional knowledge in particular and all general bodybuilding knowledge is very limited. In this article, I am only addressing the most basic issues in bodybuilding nutrition and step by step helping you to change the habits of eating and drinking.
Exercise is the first necessary condition for muscle to develop and bring about a change in appearance, but nutrition is enough to determine whether you succeed or fail. People want to live and work, they need to eat, but how to eat is wise not everyone knows. Of course you are new, so I will not mention the technical terms to catch you have to calculate the required calories, BMR index and set yourself a menu. These things later you have full bodybuilding knowledge then you will naturally be. Now, you just have to change a little bit about your nutritional habits that everything is fine.
Carbonhydrate - Protein - Fat :
Carbohydrates, carbohydrates, starches These are the different names of the same substance that we later call carb, which is what we eat most in life, rice, rice, bread, noodles, rice noodles, rice noodles, dumplings, sugar, etc. Important to the body but if we control them are not good, it is easy to cause obesity, for this you should note absolutely do not eat sweets: candy, sweet drinks, drinks contains a lot of sugar
Protein or protein This is a very important substance in building muscle development, proteins are present in many foods: meat, fish, eggs, milk. GYM dieters need to eat a lot of these foods to meet their body's needs, but lean meat (low in fat) to keep you healthy and maintain athletic performance.
Fat or fat is both a friend and a foe for us, you absolutely should not eat saturated fat or animal fat (except fatty fish is a good fat to heart. circuit). You need to note the fat in your daily diet, a small amount of fat also gives us a very large amount of calories that affect our weight management.
Why Increase Or Reduce Weight?
These three substances in our body will produce a level of energy, if this energy level is higher than what we need, they will accumulate in the form of fat, we will be fat, This amount is smaller than what we need to lose weight. Hence, it is not easy to eat what is right for us. Are there many friends asking me how do bodybuilders do not gain weight? How do you lose weight? The problem lies in this place of nutrition. Thereby, you will see the bodybuilding, GYM, fitness is a miracle method to help the sick to gain weight, fat people lose weight, the body just getting better ... the important thing is to know Nutrition for the right purpose. Later on, I will write more articles about bodybuilding nutritional expertise, and you guys are new to bodybuilding, do not hurry to be patient.
Change the habit of eating :
Eat 6 meals a day Vietnamese eating habits are every 3 hours, noon, noon. In Saigon, there is one more night meal, which is not good at all. Why so? Before I eat wrong? Sorry to inform you that you are wrong. Do you see? Bodybuilding now brings you a smart eating concept. The food is not naturally absorbed but needs to be digested from the tooth to the gut. Do you chew a lot when you have toothache? Your body needs different types of digestive enzymes to digest food, and unfortunately, it is unlikely that the amount of yeast is secreted at one time, so the food you eat at one time will not be consumed. Turns out, it causes a waste and your digestive system will have to groom and remove the food. This is unwise first. Now that I am assuming that you absorb 100% of that food into the body, then at the same time with a large amount of energy generated in the body, our body will "save" a little bit. will turn into fat stores. This is the second rabies I want to say. It would be nothing if we split the meal during the day into six meals and each meal 3-4 hours apart and eat less than full.
Eat all the ingredients in one meal is extremely important, many of you think that a glass of mulberry is a meal is not right, a meal here must be full of ingredients: protein, carbohydrates and fat According to a certain ratio, that is, in your meal you must have starches (rice, noodles, noodles ... vegetables, fruits), protein (meat, fish, eggs, milk ...) and 1 Small amounts of good fats (some good omega fats for the heart). Of course, do not eat well, near the full is okay
Say no to alcohol if you miss if you drink alcohol, please take a 24-hour break to the gym, if not dangerous will not affect your life. If you should avoid alcoholic beverages, it is not good for training
Drink plenty of water whenever you can, maintaining a large amount of water in your body will be good for you. You will understand why when you step through the first 2 months
Eat lots of fruits and vegetables to provide vitamins and fiber, you need to eat a variety of different fruits and vegetables to balance your diet, but you should not eat too much sweet fruit.
Eating for Each Purpose :
Eat to gain weight Do you come to GYM to gain weight? this is easy Now you eat a little more than before. For example, before you eat 3 cups of rice per meal, you now have 3 cups, and 4 cups the next day. This is the simplest way but sometimes the problem lies in your absorption. It is best to rely on a Muscle Mass Gainer
Eating to lose weight This problem seems to be a bit harder, as you need to eat a little less than the previous day so your body gets used to energy deficiency, which in turn will burn off your fat. However, in the first 2 months, do not rush to think how much weight you will lose. Because your bodybuilding experience and ability to adapt to your body is not high. You keep practicing the practice, when the cabinet is quite good then 10kg a month is not a problem for you
Eating and maintaining your body does not need to eat more or less than the present, you just need to restructure the meal, you should push the protein up a bit and reduce the amount of carbohydrate and fat. little bit. Is the problem too simple?
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