Protein source
Protein is the foundation of muscle building. “Aim for 0.8 to 2 grams of protein per kilogram of body weight daily, depending on your goals,” says nutritionist Rupali Datta. “Include lean sources like chicken breast, turkey, fish, eggs, tofu, and beans in your meals. Spread your protein throughout the day to support and grow muscle.”
Choosing carbohydrates
Contrary to popular belief, carbohydrates are essential for energy, especially during high-intensity exercise. Choose carbohydrates like whole grains, brown rice, quinoa, oats, and sweet potatoes. These foods provide a sustained release of energy and help prevent fat storage compared to simple sugars, says Rupali Datta.
Eat healthy fats
Healthy fats include avocados, nuts (like almonds and walnuts), chia seeds, flax seeds, olive oil, and salmon, mackerel, etc. Healthy fats will support hormone production, aid in nutrient absorption, and provide a concentrated source of energy without promoting fat gain.
Avoid sugary and processed foods
To prevent unnecessary fat gain, stay away from sugary drinks, processed snacks, fried foods, and high-glycemic foods. These foods can lead to insulin spikes, which promote fat storage rather than muscle gain.
Divide and add protein throughout the day
Ms. Rupali Datta suggests that you should spread your protein intake throughout the day, not just at breakfast or any one meal. In addition, you should supplement protein from a variety of sources and make sure that protein accounts for 30% of your diet.
Provide enough water for the body
Drink plenty of water throughout the day, especially before and after your workout. Dehydration can reduce your workout performance and hinder muscle growth.
Supplement essential micronutrients
Don't overlook micronutrients like vitamins and minerals, as they play an important role in energy production and overall health, says nutritionist Rupali Datta. Incorporate a variety of fruits, vegetables, and whole grains to ensure you're getting a variety of essential nutrients.
Resistance training
You should focus on muscle-strengthening exercises. Incorporate progressive resistance training with weights or resistance bands to stimulate muscle growth.
Rest and recovery
Make sure you get enough sleep (7-9 hours per night) to allow your muscles to recover. Incorporate rest days into your training schedule to avoid overtraining and optimize muscle gain.
Source: https://laodong.vn/dinh-duong-am-thuc/che-do-an-de-giup-tang-co-giam-mo-1357828.ldo
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