Eating is an essential step for training, and long before the gym, the person should receive the nutrients it needs to feed those muscles you want to swell or have adequate power to move the body that requires an adequate nutrition singergia and training and rest. The idea is to have a good digestion, the organs work in a smooth and follow a plan where water, carbohydrates, proteins and fats should be supplemented with a daily supplementation, the pre-training, intra-workout, post -training, multivitamins and some special products. - Eat complex carbohydrates
Many times, those who do modeling avoiding carbohydrates with the fear of accumulating fat. Most people eat too much carbohydrates, but simply eat sugar, instead of complex carbohydrates and more beneficial. It is better to give preference to food such as oatmeal, brown rice, add chestnuts and whole grain breads. These foods, together with proteins, are the largest contributors to the growth of muscles.
- Eat healthy fats
As a fan of bodybuilding, fat is needed for proper hormone production and commissioning of the immune system, and have a sense of well being continued to be included in most meals, quantities moderate healthy fats. Among the best sources include canola oil, olive oil, nuts, peanuts, nuts and other seeds, also avocado and fatty fish like salmon.
- Choose the best sources of protein
The differences between the people who make it impossible to follow a regimen of foods that are minded to get the best for building muscles in the quality and variety, but also to know what foods respond best to your body. Some bodybuilders swear they are red meat, citing that they feel stronger when ingested, perhaps due to iron and creatine have. Others give priority to fish or poultry, citing that they have trouble eating red meat. The idea is to select the source of food protein from which the person feel better.
- Know which are the best carbs
Individual responses to carbohydrates vary more than the responses to the sources of protein. Some people feel better when they eat foods rich in carbohydrates, converting starch into energy. Others feel terrible shock with blood sugar after reaching a peak of insulin. It is always best to pay attention to how the body responds to carbohydrates and use that knowledge as a guide when planning food.
- Avoid low-fat diets
One of the worst tendencies of the diet of bodybuilders diet is low in good fats, which provide many benefits to the body. Even the bad fats provide a feeling of satiety, hence, the obsession with chocolate or ice cream. If fats are not consumed are not giving your body what it needs to build muscle. It is better to prefer the good fats, but not completely exclude the poor, consuming too occasionally, but not always.
- Eating lots of fiber
As a general rule, food manufacturers muscles do not contain as much fiber as needed. The best solution is to add a whole foods diet rich in fiber, like vegetables, fruits, vegetables, and breakfast or snack, oatmeal can help. Another option is to use a fiber supplement; and although these products do not have the same whole food nutrients, provide necessary fiber.
- Drink enough water
Water is the great purifier and bodybuilders in particular need of cleansing and moisturizing. Essentially, when the more physical, more food is consumed and more water is needed. A 90 kg athlete would need to drink, at least, 3.8 to 4 liters of water per day in addition to other beverages like energy, the pre-workout and post-workout. Green or white tea is an ideal for all athletes, if added to the teas or roots or combining various herbal compounds can provide many benefits the body.
- Avoid alcohol
Many bodybuilders young people spend all night at a party and yet, they feel good to be exercised the next day. If you continue to get muscle gains, they begin to believe they are not affected by alcohol, is then where you should think well. Alcohol is a difficult opponent processing by the body. If you like to go there every weekend and break the hard drinking heavily, it is best to try to stay a few weeks to go to drink and that's where the body will respond better to training and food, grow and develop much more that muscles for all the students want to have.
- Eat well for fitness
Calories are esenciaales for growth, but some calories accelerate muscle growth more likely, while others increase fat storage. It is better for it to avoid excess calories from sugar and starches that make fitness in jeopardy. No need to get 25 kg of fat to gain 5 kg of muscle. To monitor and record the diet correctly, you can maintain fitness and gain more muscle mass.
- Avoid being heartily
When a person is hungry is in a catabolic state potential using the muscle tissue for energy. When blood sugar falls below a certain level, the body is searching for another source of energy and the muscles are easier to undergo this transformation as compared to stored fat. Appetite is a warning that the same muscles or health is in danger, that is why we must combat this threat with a balanced diet, preferably guided by a nutritionist. Supplementation should always be an adjunct to diet and not vice versa.
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