Tips for proper nutrition during weight training
The weight training is one thing, the other is the right diet. Thus, about 60 to 70 percent of the success depends solely on her.
Especially beginners are often a little shocked by this fact and can not quite understand. But every strength athlete should pay attention to the training and, above all, to the right diet.
But what does an ideal diet look like if you want to train and build muscle?
=> In the diet, the right composition of carbohydrates, proteins and fats is crucial. The latter refers to unsaturated fatty acids which are included, inter alia, in nuts and olive and walnut oil.
In this article, we would like to explain how proper growth can help promote muscle growth and give some tips on what to eat before and after exercise …
The right composition – calorie deficit or excess
In order to promote muscle growth, about 1.5 to 2.0 grams of protein per body weight should be consumed daily. In addition, it is important that 0.8 to 1.0 grams of unsaturated fatty acids per kilo of body weight are included in the daily meals. This composition can always be set both in the mass phase and in the definition phase.
The rest of the daily requirement (measured on kcal) can easily be absorbed via carbohydrate-laden foods. The calorie needs every athlete must calculate for themselves, for example on the Internet.
In the so-called ” mass phase ” (= promoted muscle growth / weight gain), which is usually done in winter, a daily calorie surplus of 200 to 300 kcal is driven. Thus, muscles are built quickly, as a disadvantage, however, also increases the body fat percentage.
In the so-called ” definition phase ” (= promoted body fat reduction to define muscles), however, a calorie deficit of 200 to 300 kcal is driven daily. In doing so, body fat is broken down, while the muscles are retained – thanks to the continued firm absorption of proteins.
Meals before and after training
It is very important for the success of the training to plan and take the meals before and after the training. In the following section we would like to give you some tips and information …
- Before the dumbbell workout:
Two to three hours before training, a meal rich in carbohydrates and some protein should be eaten. Thus, the carbohydrate storage is replenished, thus can be moved during training more and longer weight.
- After the dumbbell training:
After training, the intake of protein is very important. Best recommended here is a protein shake (30 to 40 grams of ” whey protein “) with simple sugars such. B. Dextrose (1 gram per kilo of body weight). After exercise, muscle growth is greatest, so the body needs to be supplied with protein quickly.
Tip: If you prefer something more natural, you can mix a protein-rich self-made muesli or a porridge with the help of simple ingredients . A low-calorie and delicious workout drink is eg the ” Infused Water “.
Info: Whey protein (see also => Wikipedia statement ) can be compared to other protein immediately absorbed by the body, while the simple sugar quickly replenishes the usually empty glycogen storage. In this way, muscle growth is best supported, while muscle breakdown is prevented.
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