Is that even something to look out for when you're on a diet?

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2. It's a full-blown protein

3. The carbohydrates are complex

4. It's healthy fats

5. The number of meals

6. It's a round-the-clock meal

7. This is a list of the official languages of the Republic of Poland

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This can be calculated using general-purpose calculators. When building muscle mass, the balance should take into account excess calories, while when burning fat the balance needs to be negative. You need to consider age, weight, height, gender and physical activity. Then you need to set a goal, it can be maintaining current weight, then the balance is called a zero. Before you start a diet, you have to establish the calorie balance that is needed to maintain your current body shape.

2. It's a full-blown protein

Protein in the diet should be 15% of the total daily calorie intake. In higher endurance sports, the norm is 1.21.6 g protein per kg of body weight. Exceeding these norms does not result in any benefit or improvement in sports performance, and may lead to weight gain. Protein is the basic building block of the body. Athletes with relatively low energy intake should consume 0.81.0 g proteins per kg.

3. The carbohydrates are complex

Its value varies depending on the intensity of training and the set training goals. When designing a diet, the focus should be on low-glycemic carbohydrate intake rice, cassava, whole grain pasta, whole-grain baking, oatmeal. The percentage of carbs in the daily diet should be about 55%. During negative calorie reduction, the calorie balance is achieved mainly by reducing the amount of carbohidates. To achieve ideal sports form, the body should be provided with additional energy from the carbohidrates consumed.

4. It's healthy fats

The percentage of healthy fats in the diet varies depending on the target. It is important to remember to supply the appropriate fats, especially vegetable fats such as olive oil, flaxseed oil, grape seed oil, seeds and nuts, as well as those found in fatty fish. On average, about 30% can be reduced to 10%.

5. The number of meals

It is important to eat smaller portions more often, especially if the plan provides for a high number of kilocalories. Moreover, this makes it easier to provide adequate portions of protein at each meal. It all depends on the calorie content of the diet. This will help to avoid overloading the digestive system, feeling full or indigestive, as well as appetite attacks caused by long breaks between meals.

6. It's a round-the-clock meal

It should contain protein, carbohydrates and fats. Meals should contain adequate amounts of protein and carbs. Opinions on this matter are divided, some believe that after training fats are unnecessary, and others include them in their meals. Pre-workout meals should be consumed at least one hour before training. After training you should supplement your energy reserves. Fats can appear, but they don't have to. Before training, of course, you should eat meals and provide your body with an adequate amount of energy.

7. This is a list of the official languages of the Republic of Poland

Exercisers should drink about 3 litres of water a day and not forget to water their bodies during exercise as well. Liquids are a very important part of the diet. The best source of water, of course, is natural non-carbonated water, which should be the main source of fluids supplied to the body. The body is made up of 70% water and should be supplemented with these resources at all times.