best diet for an athletic body

Contents

 1 diet for an athletic body

 1.1 calories for an athletic body

 1.2 The major nutrients for an athletic body

 2 tips for an athletic body

 2.1 Foods that are recommended for an athlete's body

 2.2 Foods that are recommended to be avoided for the athletic body

 2.3 General tips for the athletic body

 3 Example of a diet for athletes

 Diet for an athletic body

Body building and dieting exercises are divided into two phases; They are amplification and drying, and amplification aims to build muscles, while drying contributes to maintaining the muscles of the body with fat loss. The concepts of diet and nutrition are no different from the concept of a healthy and balanced diet, which contains a variety of foods rich in nutrients, but the bodybuilding system is done It focuses on the amount and timing of the meal during the different stages of exercise, and the following is an explanation of this:

 Calories for an athletic body

 The easiest way to determine the daily calorie needs is for the person to weigh the same for at least 3 days a week, and record the food eaten. During the amplification phase, it is recommended to increase the calorie consumption by 15%; For example, if the daily consumption was 3000 calories, the consumption should be increased to 3450 calories, and it should be noted that during the two stages it is recommended not to lose or increase 0.5-1% of body weight per week, which means that there will be no significant loss in muscle mass During the slimming phase, or a significant increase in body fat during the bulking phase, it is important to consult your doctor, fitness trainer, or nutritionist for guidance on your daily calorie needs.

 The major nutrients for an athletic body

 The major nutrients include three types, which give energy to the body; They are: proteins, carbohydrates, and fats. Therefore, people who follow a bodybuilding system must select a balanced diet based on the presence of these three nutrients; The following are the most important suggestions for the distribution of major nutrients:

2.3-3.1 grams of protein per kilogram of lean body mass. Fat is 15-30% of total daily calories.

The rest of the calories are counted as carbohydrates.

 Athletic body tips

 Foods recommended for the athletic body

 The quantities that are consumed of foods are what differ between the stages of amplification and drying, and not the type of foods, and among the foods that are recommended to be eaten, we mention the following:

Meat, poultry and fish:

Such as: sirloin steak, ground beef, venison, chicken breast, salmon, tilapia, and cod.

 Dairy products:

 For example: yogurt, cottage cheese, and skim cheese and milk.

 Grain sources:

 Such as: bread, breakfast cereals, crackers, quinoa, popcorn, and rice. Fruits: such as: oranges, apples, bananas, grapes, pears, peaches, melons, and berries. Starchy vegetables: such as: potatoes, corn, green peas, green lima beans, and cassava.

 vegetables:

Such as: broccoli, spinach, leafy green vegetables, tomatoes, green beans, cucumbers, zucchini, asparagus, peppers, and mushrooms. Seeds and nuts: such as: almonds, walnuts, sunflower seeds, chia seeds, and flax seeds. Legumes and beans: such as: chickpeas, lentils, red kidney beans, black beans, and pinto beans. Oils: such as: olive oil, flaxseed oil, and avocado oil.

 Foods to avoid for the athletic body

Here are the most important foods to avoid:

High amounts of added sugars and sweeteners.

 High amounts of refined carbohydrates.

Fast food and highly processed foods.

 General advice for the athletic body

 Here are the most important nutritional advice for athletes:

 Get energy before you exercise:

And that's by eating some carbohydrates about half an hour before you exercise.

Refueling during cardio exercises:

 The duration of cardio exercises exceeds an hour in the case of moderate to high intensity exercises, so the body needs to replenish energy by consuming some sports jelly or sports drinks during these exercises.

 Limit the use of nutritional supplements:

 It is recommended to avoid the consumption of protein supplements in a large way, as the protein needs can be obtained from lean chicken, fish, soybeans, skimmed milk, and some red meat.

Eat healthy fats:

It is recommended to follow a diet low in saturated fats and cholesterol, and rich in monounsaturated and polyunsaturated fats, which are found in nuts, seeds, and oils, in addition to the system also rich in fruits, vegetables, beans, and whole grains.

Drink enough water and fluids:

 Drinking water is important to replace fluids lost through sweating, and coffee and tea may be helpful, but water is still more useful for keeping the body hydrated.

An example of a diet for athletes

 There is no one-size-fits-all approach to a healthy lifestyle. A healthy diet must be individualized. Therefore, a health care provider or a nutritionist should be consulted before starting a diet. Here is an example of a diet for athletes that contains 2482 calories; Of these, 238 grams are protein, 142 grams are carbohydrates, and 109 grams are fat:

 breakfast:

 3 boiled eggs, smoked salmon with a handful of cherry tomatoes, a large handful of spinach, sliced ​​red pepper, 25 grams of Brazil nuts.

First snack:

 A protein drink made from 30 grams of whey protein powder, 200 milliliters of skim milk, and a small banana.

lunch:

 About 200g of chicken, an avocado and tomato sandwich on wholegrain bread, and a salt and vinegar rice cake. Second snack: 50 grams of dried beef.

Dinner:

Turkey burger.

Third snack:

 30 grams of whey protein powder mixed with 100 grams of low-fat Greek yogurt and 1 frozen banana, sliced.