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Is that even something to look out for when you're on a diet?
Table of Contents
1. Calorie balance
Before you start a diet, you need to establish the calorie balance that is needed to maintain your current physique. You need to take into account your age, weight, height, gender and physical activity. You can calculate this with general-purpose calculators.2. It's a full-blown protein
Protein is the basic building block of the body. It is needed to maintain and build muscle mass, to rebuild damaged tissues, and to produce antibodies during infection. Protein in the diet should be 15% of the total daily calorie requirement. Athletes with relatively low energy needs should take 0.81.0 g of protein per kg of body weight. In endurance sports the norm is 1.21.6 g per kg. In strength sports, up to 1.8 g of weight.3. The carbohydrates are complex
The percentage of carbohydrates in the daily diet should be about 55%. Its value varies according to the intensity of training and the set training goals. When reducing negative calorie balance is achieved mainly by reducing the amount of carbs. When designing a diet, the focus should be on consuming carbs with a low glycemic index rice, cassava, whole grain pasta, whole-grain rye, plates.4. It's healthy fats
The percentage of healthy fats in the diet varies according to the objectives. On average it is about 30%, but it can be reduced to as much as 10%. Culturists in the start-up period reduce the fat content to as little as 0.3 g per kg of body weight, which can lead to side effects such as fatigue, irritation, headache, etc. It is important to remember to provide adequate fats, primarily of vegetable origin, such as olive oil, flaxseed oil, grape seed oil, seeds and nuts, as well as those contained in fatty fish.5. The number of meals
It will be optimal to eat 46 meals a day. It all depends on the calorie content of the diet. It is advisable to eat smaller portions more often, especially if the plan provides for a high number of kilocalories. 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
A pre-workout meal should be eaten at least an hour before training, and should contain protein, carbohydrates, and fat, and after training should be supplemented with energy, and a meal should contain adequate amounts of protein and carbs, and fats may appear, but they don't have to, and opinions on this matter are divided, with some believing that after training, fats are unnecessary, and others considering them in their meals.7. Hydration of the organism
Fluids are a very important part of the diet. The body is made up of 70% water and you have to supplement these resources all the time. Exercisers should drink about 3 liters of water a day and not forget to water the body also during exercise. The best source of water, of course, is natural non-carbonated water, which should be the main source of fluids supplied to the body.
