Desirable carbohydrate and protein products for athletes
Published: 12:45:00, 1 day ago
The question of how to effectively build muscle mass worries many athletes. Experts say that the effectiveness of the process depends not only on the quality of training, but also on a properly formulated diet. Even if you work out in the evening, you should eat at least 100 grams of carbohydrates. And if you get the first 30-35 grams with fruit juice, then you can "get" the rest with the help of such products: rice or buckwheat; bananas; bakery products; pasta made from durum wheat; boiled potatoes.
If it is not possible to take a protein shake, then eat protein foods, for example, lean meat (except pork and beef), fish, egg whites, low-fat cottage cheese.
If the training takes place in the evening, then two hours later, it is necessary to thoroughly fortify yourself with protein food for the second time. It can be a protein shake or low-fat cottage cheese. This will allow the muscles to recover and provide the body with energy during sleep. You can also use casein protein at night.
Fats are usually presented in the form of riders of ugly fullness, the amount of carbohydrates is advised to limit. Are you thinking about starting to wash down cottage cheese with a protein drink? Take your time.
Doctors knowingly emphasize the need to eat in a balanced way. Among the nutrients there are neither absolutely bad nor good. Each of them should have its own measure in the diet.
Proteins in the body serve as a building material. Initially, they are broken down to amino acids, from which new specific proteins are then synthesized, forming muscles, ligaments, skin, tissues of internal organs, enzymes. The functioning of the immune system depends on proteins.
Nutrition during drying
During the weight loss period, athletes should reduce caloric intake, so it is necessary to: eat often in small portions; exclude fast carbohydrates; drink enough fluids; include sports nutrition in the diet.
The diet should consist of the following products: fruits and vegetables, low-fat poultry and fish meat, low-fat dairy products, rice porridge, buckwheat, legumes.