![]() ![]() “Strength athletes or those involved in high-volume, high-intensity training will require more protein than the general population at 1.2-2g protein per kilo of bodyweight per day,” says specialist dietitian Susan Short, who is a spokesperson for the British Dietetic Association. It’s easy to get carried away and start gulping down protein shakes several times a day when you’re trying to build muscle, but while you will need an increase in protein, you don’t need to go overboard. Drink two to three litres a day, but more on training days, to stay hydrated and keep your body looking and feeling in optimal nick. And dehydration results in poor focus and lack of motivation, which will make it much harder to get to the gym (and train well when you’re there), as well as to make smart nutrition choices. If you’re dehydrated your body’s going to have a tough time both building new muscle mass and burning fat stores. Eat them around your workouts, then back off for the rest of the day. Stick to carbs in their natural form, such as new potatoes or wholemeal rice. But you still need carbs to help you recover from training, and it’s important to be fully energised for each session so you can push yourself. Time your carbsįor the duration of this four-week workout plan for muscle gain you should cut back on your carb intake, especially heavily-processed carbs such as crisps, chips, and white bread and pasta. Eat a wide variety of colours for variety of nutrients. Vegetables are also very low in calories. That’s because it’s high in antioxidants and essential vitamins and minerals to keep you fighting fit, and full of fibre to keep you feeling full long after eating. You should be eating protein at every meal (and favouring high-quality lean sources like steak, chicken, turkey and white fish) but making up most of each meal – about half your plate in fact – should be veg. A great brekkie is eggs, salmon and green leaves. It also repairs the damage done to your muscles through training, to rebuild your muscles bigger and stronger after every session. Protein allows for a slow and steady rise in blood sugar levels, which keeps you feeling fuller for longer so you aren’t tempted to snack on sweet treats before lunch. Break your fastĮating protein for breakfast is one of the best things you can do when wanting to add muscle and burn fat. 5 Diet TipsĪccelerate how quickly your body builds mean muscle mass and become more efficient at burning fat by adopting these better-eating habits 1. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start. Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down. ![]()
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