A prerequisite for the normal functioning of an athlete’s body, especially a bodybuilder, is the presence of foods rich in proteins, complex carbohydrates and unsaturated fats in food to maintain and gain muscle mass.
Products – protein suppliers
The main sources of protein are well known to athletes, they are lean meat and poultry, eggs, fish and seafood, dairy and dairy products. Don’t forget that plant-based protein is sometimes healthier than other foods.
Canned fish, such as mackerel or sardines, are not only high-protein foods, but also contain essential omega-3 acids for the body. Small fish stand guard after resting muscles, do not allow various types of inflammation to penetrate inside. Regular herring in any form is also a great source of healthy protein, keep that in mind.
Products – protein and unsaturated fat suppliers
Vegetable oils, fish and nuts must be included in the athlete’s diet every day. Almost any type of nut – almonds, walnuts, cashews, hazelnuts, coconut, pine nuts, Brazilian nuts, pistachios, peanuts and even nutmeg – can help restore joints, strengthen muscles and relieve fatigue after active workouts. Sunflower seeds are on a par with nuts, so you need to remember about them too. Each day, a small handful of nuts will provide the body with the necessary amount of healthy fats that will not be deposited in the form of body fat.
Greens, especially parsley, cilantro and green onions, are the most important sources of vitamins and minerals needed not only by athletes, but also by anyone with an active lifestyle.
Products – Carbohydrate Suppliers
Protein alone will not go far, especially when combining diet and active physical activity. Carbohydrates are essential for the body to maintain energy balance and also as sources of calories. Traditionally, athletes try to use complex carbohydrates in their diet, which form a sufficient amount of insulin – a conductor of amino acids to the muscles.
The best of these carbohydrates will be bread and pasta made from durum wheat, cereals and rice, vegetables, including potatoes. Black rice is very good, which completely preserves the bran, which is so useful for the stomach and for energy.
There are a lot of varieties of pasta, in addition to wheat “slow” carbohydrates rich in buckwheat and rice noodles, which are adored by chefs of Asian cuisine. The calorie content of this pasta is lower than that of wheat, and the feeling of satiety from the dish lasts longer.
Eating half an onion after exercise will help raise your blood insulin levels and rest your muscles faster and start growing. Spinach is an excellent companion for onions, as its fresh leaves slow down digestion a little.
Tomatoes, garlic and watermelon, broccoli and grapefruit are best eaten before exercise to boost endurance.
Pea protein, which is the basis of peas and pea flour, is a real lifesaver for those who prefer long workouts. The energy from pea protein will be preserved for a long time, there will be enough strength for all types of exercises.