Nutrition is the key component in any diet or training program. What we eat on a daily basis can affect our performance, fitness, and overall health. If you are new to the training program and want to build a strong body, you should know the basics of nutrition .Here are the top nutrition questions that are commonly asked by athletes.
How much protein do I need?
Protein is the most important micronutrient. It provides all the amino acids required to build and repair muscles. The recommended intake of protein for an average healthy adult is 56g for men and 46g for women. This is an ideal recommendation for a minimum amount of protein. It may vary from person to person and their goal and fitness . Dietary guidance suggests that at least 10-35% of dietary calories should come from protein, which may take up to 125g of protein. If you are an active athlete or bodybuilder, You should be taking 1.6 to 2.0 grams of protein per kilogram of body weight.
What are some good fats to include in your daily diet ?
Fat often gets a bad reputation because people think it will make them gain weight. But if you choose good fats, it can come with a host of health benefits. There are many different types of fats. But Monounsaturated fats and polyunsaturated fats are good fats. They improve heart health, maintain cholesterol levels, and promote overall health. Trans and saturated fats are the ones that are considered fat. Eating them in high quantities can lead to many health problems.
Some of the common good fats that you can eat includes:Avocado, nuts, peanut butter, sunflower, sesame, pumpkin seeds, fatty fish, soybean, olive oil
What should I eat before exercise ?
What you eat before exercise can highly impact your performance and result. Your pre-workout meal can provide enough energy to power you through the training session. To meal this goal, you should include both carbs and protein. Egg whites, oats, whole grain, and bananas are some common choices you can make. Foods that are high in carbohydrates will digest quickly and fuel the muscles. Avoid foods that are high in protein or fat, as they willtake longer to digest and may cause stomach upset. Some of the best food you can eat before exercise is: oats, cereal, fruits, banana, greek yogurt, whole grain, and smoothies.
What is clean eating?
Clean eating refers to consuming more natural food items and avoiding all the processed foods. This means you consume more fruits, vegetables, and whole grains. All the pre-processed and canned foods come with preservatives and artificial sweeteners. This can increase the number of calories you eat and lead to many health issues. A clean eating diet may include foods like healthy fats, whole grains, and natural protein sources. For example, fish, poultry, and natural beverages like water and green tea.
Does Creatine help me build muscle?
Creatine is one of the most powerful bodybuilding supplements. It is known to increase strength to enhance performance during intense training sessions. It increases the amount of energy available in cells. So you can complete that additional rep without getting your muscles completely exhausted. Research suggests that creatine can be very helpful in resistance training, helping you do more sets and reps. So yes, if building more muscles is your goal, then creatine will be a great addition to your diet .
To get answers to all your bodybuilding and fitness questions, read the blogpost on Nutrition Questions .
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Rakibul Islam is a nutrition blogger & expert.