Bodybuilding, which foods to dry? Optimizing muscle mass while burning fat is the goal of bodybuilders and recreational bodybuilders. The diet plays an important part in this remodeling of the body.
 |
| Bodybuilding, which foods to dry? |
Focus on high-protein foods
To maintain its muscle mass, it is necessary to ensure a high protein intake on a daily basis while slightly reducing its caloric intake and monitoring the fat intake. Among the protein-rich foods to be put on a daily basis are the lean or defatted meats such as defatted white ham, chicken and turkey breast, egg whites, red meat at 5% fat and lean white fish(cod, whiting, sole, dab, place) with a fat content of less than 1%. The white cheese with 0% of MG can also constitute a good dessert with its 8% of proteins (against 20% on average for the meat, fish, eggs), provided that it is consumed without sugar.
Choose foods with a low glycemic index
Knowing the glycemic index (GI) of food helps better manage the dryer. Indeed, the peaks of blood sugar (blood sugar) promote the storage of fats by insulin secretion of the pancreas. The higher a food has a high GI, the more it raises blood glucose and insulin will be released to allow the use of glucose (sugar) by the cells and prevent it from staying too long and too much in the blood. By choosing foods with low GI, less than 55 (the reference is glucose which has a GI = 100), this storage of fat is avoided at most.
Food with a low GI <55:
- Some fruits: fresh apple, grapefruit, pear, dried apricot, orange, apple juice without added sugar, juice of pure orange juice, tomato juice, banana not too ripe, kiwi, grape. Preferably before training.
- Oilseeds: nuts, pecans, cashews, hazelnuts, almonds... a handful a day (about 30 g).
- All vegetables at will, according to his hunger.Their high dietary fiber helps slow down the digestion of carbohydrates and fats and thus moderates the secretion of insulin.
- Legumes (green lentils, coral lentils, chickpeas, peas).
- Soybeans and by-products: tofu, natural soy specialty, "soy milk".
- Some starchy foods: wholemeal bread or cereals, natural muesli, vermicelli, cooked pasta, brown rice.
- Natural yogurts, milk.
Finally, choose good fats such as olive oil, rapeseed or nuts rich in omega 3 and drink only water according to your needs (2 liters on average / day).
Welcome to Accurate Pedia - Accurate News Of World Hello Friends My Name Is Shaikh Sahil. I Am 20 Years Old And I Completed My Bechlor Degree Of BCA. Currently Studying Master Degree MCA. Read More About Me
ConversionConversion EmoticonEmoticon