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How to cope with diet while building muscle practical tips
Table of Contents
1. Large volume of meals
One of the basic problems of people who follow a muscle-building diet is that they eat too much.. ingesting huge amounts of rice, chicken and broccoli, feeling heavy, bloating, discomfort, workout quality deterioration due to pain from the digestive tract.. this was experienced by a brave man who tried to develop a bodybuilder's figure without the proper knowledge.2. Do you have to eat that much?
In the beginning, it is necessary to estimate how many calories you actually need to eat. In order to build muscle tissue, you need to provide more energy than your calorie intake. It is now assumed that excess calories should be about 10% of your energy intake, which means that they should be increased by about 200 kcal per day.3. Energy density of meals
The calorie density of the diet is already well estimated, the number of meals has been established, but after preparing the meal it turns out that it is impossible to consume such a quantity of food. What then? It is worthwhile to know the concept of energy density, which defines the amount of energy per gram of the product: high energy densities (more than 4 kcal/g), average energy intensities (1.54 kcal /g),4. Sheep I:
Mountain oatmeal 120 g, milk 0.5% 250 g, orange 200 g, 570 g, about 630 kcal, 12.1 g of fiber.5. Sheep II:
Lightning oatmeal 100 g, milk 3, 2% 200 g. nut butter 10 g., banana 60 g. 370 g, about 630 kcal, 8.6 g of fiber As you can see, a small modification, in this case the use of high energy density products in the second bowl, has reduced the weight of the meal from 570 g to 370 g while maintaining the same caloric content. Additionally, it is worth noting the amount of fiber.6. It's sensory-specific
I think we all know a situation where after a full meal, even the thought of an extra serving of potatoes or meat makes you nauseous. The stomach seems so full that it can't even hold a small serving of food. But if there's an appetizing cereal on the table, we're eager to get a piece of it. For this phenomenon, satiety is sensoryally specific. Sensory satiety (SSS) is defined as a decrease in the satisfaction with the food consumed with the time it consumes. At the same time, the stomach can take into account the increased interest in the taste of the food.7. How to cope with diet while building muscle Practical tips
There are several ways to help achieve the goals of this diet. More doesn't mean better, the energy value should be chosen individually. The optimal energy surplus is about 200300 kcal. Too long intervals between meals are not indicated. You should eat more often so that the volume of each meal will be smaller.
