NUTRITION AND 6 FABULOUS FOODS FOR BODY BUILDERS
When it comes to sports; It is also necessary to understand the importance of sports. If you want a healthy, fit and well-functioning body, that is, a fit body, sports should be part of your life. However, while doing sports, you should meet the needs of your body by eating in a true and stable manner.
The nutrition style that we especially emphasize in athlete nutrition; It is a nutrition style that is strong from carbohydrates, as much as needed from protein, vitamins and minerals, and a little lower in fat than ordinary nutrition. In other words, it is possible to extract the contents of the foods we will talk about from here.
The first sentences used when I meet someone who does sports or is interested in bodybuilding; Is it possible to use protein powders, amino acid solution or if we use it? Consuming a lot of protein will not make you stronger and more muscular. This is one of the wrongly known mistakes among those who do sports. Studies have shown that high protein intake has no effect on muscle building. On the contrary, excessive protein intake causes an increase in urea excretion in the body, which causes water loss in your body, fatigue of the kidneys and liver, and loss of calcium. With food, enough protein and amino acids are taken to build muscle.
Moreover, excess protein that you cannot use turns into fat. The only way to build muscles is to train them. Carbohydrates are the most adequate fuel to work the muscles, what you need to do is to combine the real protein source and carbohydrates.
Carbohydrates are the primary fuel of glycogen stored in the muscles and liver to keep your performance at its peak. In order for the muscle to be strong, carbohydrates must not be used for power. Therefore, the glycogen (carbohydrate) store in the liver should remain full. Otherwise, the muscles will not develop to the extent you want.
- Foods to help you strengthen the muscles to work;
1. MILK
Milk is a good source of protein and calcium. Calcium is valuable for the strength of bone and muscle fibers. In particular, reduced-fat milk is higher in calcium and lower in fat. At the same time, milk contains conjugated linoleic acid (CLA). CLA helps prevent the formation of fat in the abdominal area and preserves lean muscle tissue. In a study, it was seen that 1 SB milk given to weightlifters after sports increased muscle production. Whole grain muesli or a mixture of oatmeal and reduced-fat milk is an appropriate post-workout meal. You will meet your carbohydrate and protein needs.
2.EGG
As everyone now knows, egg is a perfect food with its protein structure similar to breast milk, and many vitamins and minerals it contains. Especially egg white contains pure protein. It is not very real to consume only the egg white, as the yolk also contains many vitamins and minerals. Therefore, if you eat 4 eggs in the morning, at least 2 of them should be whole eggs.
3. PEANUT BUTTER
Peanut butter is a favorite food especially for those who want to gain muscle by gaining weight. You can opt for a peanut butter sandwich by removing or reducing other high-calorie foods from your diet. In addition, 1 tablespoon of peanut butter provides 71 calories, 3 grams of protein and helps you stay full for a long time.
4.KINOA
You have been hearing its name a lot lately. Yes, quinoa has been among the miraculous foods lately. Quinoa does not contain cholesterol, is low in fat and is a vegetable protein store. It has more protein content than rice and corn. 100 grams of quinoa contains 367 calories, 14 grams of protein and 7 grams of fiber. For those who cannot consume meat or have gluten intolerance and want to build muscle, quinoa is a perfect herbal protein store. You can consume quinoa by adding it to your salads and soups. It provides a powerful meal of both carbohydrates and protein.
5. Curd Cheese
Cheese types are in the middle of foods with high protein content but low fat content. This is a decent source of protein for athletes. It is an ideal food to meet the need for protein after sports. You can choose curd cheese in your salads or in your breakfast. 100 grams of curd cheese provides 85 calories and 17 grams of protein.
6.FISH
Consumption of fish rich in omega-3 is beneficial for muscle development. In a study conducted at the University of Washington, subjects were given omega-3s for 8 weeks and their muscle development was examined. The results showed an increase in the insulin and amino acid numbers of the subjects, which means faster muscle growth. Fish stronger than Omega -3; salmon, horse mackerel, mackerel. When consuming fish, consume it grilled or steamed.
Wishing sports to be in every corner of our lives, stay healthy…
