When you want to shape your body perfectly and look like a champion, you will need to eat the correct things at the correct time, in the correct way. To do this, you need to have a lot of necessary information that will help you shape your diet to your life, but it will also help you maximize your results. Let’s start.
#1: Understanding Macro-Nutrients
First, you need to understand macronutrients. For this, I would suggest getting a dietary handbook which will encompass the macronutrient values as well as the calorie counts of the most popular foods. This will help you get a grasp on your needs which will in turn make it easier for you to create your own diet around them.
- CARBOHYDRATES are one of the three main macronutrients. It’s used as fuel and burned up to produce more energy to make sure you can do everything you set your mind to. If you don’t eat enough carbohydrates, your body will still need the energy and it will look for it in other places, such as your muscles where muscle protein will be broken down into glucose and utilized as energy. Not eating the required amount of carbohydrates will impede you on your way to an awesome body because it interferes with the muscle-building process. First, it makes your body disintegrate muscle tissue for energy which makes you weaker, and it stops you from reaching your maximum, in both intensity and contractions while you’re working out.
- PROTEIN is the one macronutrient that actually builds muscles. If you want to keep yourself in the anabolic state, which creates, and maintains your muscles, you have to have a constant positive nitrogen balance, which is the necessary circumstance for muscle growth. If you want to keep your nitrogen balance good, you have to give your body the necessary amount of protein every few hours during the day. Protein should be consumed five or six times daily, with 150 to 180 minutes apart for optimum results. The general rule is if you’re a bodybuilder, you will need to eat a gram of protein for every pound that you weigh. If the scale shows 180 pounds of weight on you, you need 180 grams of protein per day. If you’re not a bodybuilder, you will need a bit more – one and a quarter gram for every pound of bodyweight, which means that if you weigh 180 pounds, you will need 225 grams of protein per day.
- FAT is a good source of energy, even though it gets a lot of flak. Your body can either use it directly as an ingredient in your food, or it can store it for later use. When you’re running low on energy, the body will use up fat in your fat storage places. The most effective way of burning fat is constant, low to medium intensity aerobic exercises. Note that this is not bodybuilding, which is an anaerobic activity. The difference is that anaerobic activities have less need of oxygen because they are really high intensity movements performed much faster. Also, fat helps keep your skin healthy, provides a cushioning effect to your organs, assists in joint movement and has a part in absorbing some types of vitamins. As much as fat is discredited in bodybuilding, your body can’t function without it.
#2. Macro-Nutrient Ratio
Second, you need to calculate how much of each macronutrient you should eat. The percents that you should strive to achieve in your diet are 15% to 30% protein, 10% to 20% fat and 60% to 65% carbohydrates. This is only valid if you want to grow your muscles or maintain your current form. If you want to lose excess fat, cut your carb intake under 30-35%. Most bodybuilders eat 15% to 20% of their calories in the form of fat.
- Protein comes in many different forms. Some great sources are fish, chicken and turkey breasts, red meat without any fat or eggs, which you can prepare with 4 egg whites and just one yolk. Don’t worry, you won’t be throwing away valuable material – your yolks contain all the fat in an egg, while more than half of the protein is in the egg white. However, the yolks also contain some essential nutrients which are only found in them, and you will need to throw in one yolk to every 4 whites. If you can’t get protein quickly enough for some reason, you could also drink a protein shake which will provide you with the adequate amount.
- Carbohydrates should be the main part of your meal (during the muscle building phase). Out of your daily carb intake, you should eat 70 to 80 percent from complex sources such as beans, potatoes, brown rice, oatmeal, broccoli and other fibrous vegetables. This is because complex carbohydrates are better than the simple ones such as honey, corn syrup or plain sugar, because the simple sugars burn up too quickly and release a quick injection of glucose in your blood. Instead, complex sugars the creation of extra insulin is reduced to a minimum and enzymes that store food into fat are blocked as well. Also, you should try to choose natural or whole foods to get your carbs, because the processed sources will have a ton of sugar in them and barely any fiber.
- Don’t worry about fat – it will also be in the protein you eat in your meals and you will meet your requirement like that. Don’t eat something especially for the fat, most of the time it’s gross and you wouldn’t need it.
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