The training plan is mature and yet you don't see the figure in the mirror you dream of? Maybe it is up to your diet. What we eat has a decisive impact on training success. With the following tips you can better control your diet and avoid mistakes when building muscle.
Better eat: coordinate the training and nutrition plan
The body needs certain building blocks to be able to supply and build muscle sufficiently. Through the food we lead the organism the required energy and valuable nutrients. The better the nutrition, the more effective the muscle building can run. Regular training should therefore be accompanied by an adapted diet in order to achieve the best possible success.
Set realistic goals
Would you like to feel generally fitter and tighten the silhouette or become the next cover model with sixpack? Better set smaller, realistic goals and take one step after the next. For example, you cannot break down body fat at the same time and build muscle mass at the same time. The body needs a lot of energy to build muscle, but you should pay attention to a calorie deficit.
The varied diet is very important
Many athletes make the mistake and do not eat versatile. Every day chicken with rice and broccoli? That doesn't have to be! Design your nutrition plan varied and vary the ingredients. The must-have: lots of fresh vegetables that you prepare gently.
In general, you can cover your need for carbohydrates, proteins and fats very well with vegetable foods.Good fat sourcesWith (multiple) unsaturated fatty acids, among other things, in:
- Peanuts and walnut kernels
- Hemp seeds
- Linseed oil and other vegetable oils
Protein
You cannot avoid proteins if you want to lose weight or build muscle! Amino acids, the building blocks of the proteins, are essential for survival. The rule of thumb for athletes is: 1.5 to 2 grams of protein per kilogram of body weight a day. Dietary supplements (supplements) are not absolutely necessary, but helpful to theNutrition plan for muscle buildingto support.
Eat regularly
Whether three large or five small meals: every person is (s) t different, there is no royal path. There should be around three hours between meals so that the body can digest the fed. Important: Time when eating, the depots after sport quickly fill up. Fail with snacks in between. And if so, then you should prepare them yourself, for example after theseHealthy and protein -rich recipes.
Eat better and drink plenty, avoid alcohol
If you optimize your diet, you should pay attention to high fluid intake. Because: Most of the muscle tissue consists of water, and liquid is also lost during sports. Mineral water and fruit juice springs are ideal thirst quenchers. Alcohol should be an exception. Even in small quantities, he slows the fat metabolism and reduces the training effect.
