Nutrition for gym people - What to eat and what to avoid to gain muscle fast and have a sexy body

Nutrition for gym people - What to eat and what to avoid to gain muscle fast and have a sexy body

Fitness is an activity that focuses on building muscle through exercise and nutrition. In addition to the regular exercise regime, the diet for bodybuilders is one of the important factors to optimize results, even play a decisive role. Today, let's find out nutrition for gym people with Health Life For You - What to eat and what to avoid to gain muscle fast through the article below.

Like training, diet is an important part of bodybuilding. Choosing the right foods to eat and the right amounts to use will provide muscles with the nutrients they need to recover from exercise, helping them grow bigger and stronger. On the contrary, if you do not make the right choice or choose the right foods that are not good for your muscle growth, it will bring unexpected results, more seriously can make your training efforts becomes meaningless.

Here are the foods you should add and should limit or avoid during your workout:

Foods to eat when working out

Types of meat, poultry and fish such as: sirloin steak, beef, pork loin, chicken breast, salmon, tilapia, cod…

Dairy products: yogurt, cheese and low-fat milk…

Cereals: bread, nuts, oatmeal…

Fruits: oranges, apples, bananas, grapes, pears, peaches, watermelons and berries…

Starchy vegetables: potatoes, corn, sweet potatoes...

Green vegetables: broccoli, spinach, green leafy vegetables, tomatoes, green beans, cucumbers, zucchini, asparagus, peppers and mushrooms.

Nuts and seeds: almonds, walnuts, sunflower seeds, chia seeds…

Legumes: chickpeas, lentils, black beans and chickpeas…

Healthy fats: olive oil, sunflower seed oil, flaxseed oil, avocado...

Whey protein: helps you easily and quickly increase your protein intake.

Caffeine: Caffeine reduces fatigue so you can work hard. You can get caffeine from coffee or tea.

Multivitamin and mineral supplements will be the ideal choice if you are in the period of limiting your calorie intake.

Foods to eat when working out

Foods to limit consumption when gym

Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat if consumed in excess.

Foods high in added sugar: Foods that are high in added sugar will provide many calories but few nutrients. Limit the intake of sugary foods such as candy, cookies, donuts, ice cream, cakes and sugary drinks... for the best muscle development.

Foods containing a lot of fat: fried fish, chips, fried chicken…

High-fat foods: high-fat meats, foods high in butter and sauces

Foods high in fiber: beans and cruciferous vegetables like broccoli or cauliflower.

Carbonated drinks: carbonated water or soft drinks.

Foods to limit consumption when gym

Nutrition for new bodybuilders

Beginner bodybuilders need to apply a low-carb, high-protein diet to stay healthy and have stable energy. Beginners to the gym will often focus on foods rich in antioxidants and foods rich in anti-inflammatory substances. People who are just starting out in the gym will often feel tired and sore muscles for the first two weeks. So these two nutrients are very suitable for beginners.

A reasonable amount of calories in 1 day for a new bodybuilder diet will be: 2,500 calories, 218g carbs, 218g protein, 83g fat.

Nutrition for skinny new bodybuilders

To train new muscles for thin people, the menu needs to be high in carbs and calories. People who are thin when exercising often have a slightly special diet. Skinny people need to eat enough healthy, nutrient-rich carbs in conjunction with exercise. If you have a habit of hitting the gym in the morning, consider eating starchy foods before and right after your workout, but avoid starches later in the day.

Diet for skinny people bodybuilding in 1 day includes: about 3,000 calories, 300g carbs, 225g protein, 100g fat.

How to calculate nutrition for gym people

The amount of calories needed by each person depends on the person's weight. Each person will have a different amount of nutrition, you can calculate your own nutrition by tracking your weight about 3 times a week and recording what you have eaten. If over a 3-week period your weight remains the same and unchanged, the number of calories you eat daily is the amount of calories that maintain your daily activities.

During the training phase, if you want to gain muscle, you should increase your calorie consumption by 15%. You just need to add the actual calories you consume and multiply by 15℅. I can make a simple example like this: if your maintenance calories are 3,000 per day, you need to add 3,000 x 15% = 450 during the training phase. When going from the muscle gain phase to the cutting phase, you need to reduce your maintenance calories by 15%, which means you will eat 2,550 calories per day instead of 3,000.

How to calculate nutrition for gym people

What should be noted in the diet for bodybuilders

A bodybuilder's diet is often divided into strengthening and cutting phases, during which your calories change and your macronutrient ratio stays the same. A reasonable diet for gym people depends on many factors, you should regularly add nutrient-rich foods, 20-30 grams of protein in each main meal and snack. In addition, you should also minimize foods and drinks that are harmful to muscles such as alcohol and fried or high-sugar foods.

It should be noted that in both the muscle gain and the cutting phase, you should not lose or gain more than 0.5 - 1% of your body weight per week. Be a smart person in controlling weight by building a reasonable diet and rest. This ensures that you don't lose too much muscle during the muscle reduction phase or gain too much fat during the training phase.

Hopefully with the above information will help you to build a diet for bodybuilders. To achieve the goal, you need to try to adhere to and be persistent with the diet you have built, do not be too hasty because the body needs time to adapt. Hope you get the body you want quickly.

Bioptimizers Masszymes - Best Enzymes Supplement

Bioptimizers Masszymes  - Best Enzymes Supplement

For beginners, MassZymes is a medical-grade, sophisticated enzyme formula that assists you to achieve lean muscular tissue gains, faster recovery after exercises, and promotes optimum food digestion.

Masszymes 3.0 is a dietary supplement that helps improve your digestion. It contains natural ingredients that supply the right enzymes to your digestive system. By so doing, it’ll help you gain stronger and healthier muscles.

Protein intake is always recommended for those who want to grow and tone their muscles. This sounds easy, but it’s not. Many people will at first decide to include a protein shake.

However, with time you’ll realize that that isn’t enough. That’s because our body, while it can absorb and digest proteins, cannot absorb all of them. That means, even if you consume 150g of protein per day, your body won’t absorb all.

Masszymes 3.0 is a digestive enzyme supplement that is generally targeted to athletes. The reasons for taking this digestive enzyme supplement are mainly to quit bloating, eliminate food digestion pains and make the best use of gains for professional athletes. The item does this by boosting the absorption rate of proteins and amino acids that athletes require for muscle gain and recovery.

Check Out Bioptimizers Masszymes

Hope through the article above you have a better understanding of Nutrition for gym people as well as how to lose weight quickly and good nutritional menus for the body. Follow the new articles on Health Life For You to stay up to date with useful information about Nutrition While Exercise !


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