One of
the most important factors that help you maintain your muscle mass and fitness
is to eat the good food that your muscles need, and unfortunately, we may see
that there are many incorrect habits that affect the maintenance of muscles.
There are
a lot of people who rule out carbohydrates when preparing a diet for them and
this is wrong. You just have to determine the time needed to eat with
carbohydrates, protein or fats. We are here today to help you with this. Your
fitness.
-Maintain muscle and food quality:
When we
talk about food quality, we will tell you to eat untreated foods. If your diet
is rich in high-quality meat and fish and useful fats such as avocado, nuts,
fish oil and clean carbohydrates such as brown rice, quinoa and a lot of
vegetables, you are eating healthy food that helps you stay physically fit.
-Protein intake is essential for muscles:
Protein
such as meat, fish, eggs, or meat make you feel full and regulate your
metabolism. Taking care of protein is one of the most important things to keep
in mind. Building muscle requires eating enough protein.
-Eat carbohydrates in an orderly manner:
Make sure
to eat good carbohydrates that are found in vegetables and you should regulate
your carbohydrate intake during the day. For example, you should eat more
carbohydrates early in the day to give you some of the energy you need during
your day, and do not worry, eating carbohydrates in the morning helps to
provide energy and not Store them as fat, and eat starchy carbohydrates such as
potatoes and rice after exercise to give your muscles energy.
- Take whey protein after exercise to maintain muscle:
Nutritionists
advise you to take Whey Protein 45 minutes after your workout. As your muscles
are thirsty for protein, you should drink Whey Protein at this time with a
small amount of carbs.
- Eating food helps you sleep quietly:
There are
some foods that help you to sleep quiet, such as turkey chicken, salmon,
cheese, walnut butter, bananas and cherries.
- Eat healthy fats on rest days of exercise:
On days
when you do not exercise, carbohydrates should be replaced with healthy fats
such as avocados, seeds and nuts.
- What to eat and when?
·
From 08:00 to 10:00 am:
Eating
carbohydrates early in the day will give your body more time to convert it into
energy. You should eat carbohydrates at this time with a little protein and
drink dairy products because of the casein.
·
From 01:00 to 02:00 pm:
At this
time, you should consume 55 percent of the carbohydrates that you will eat
during your day with more protein by adding chicken or eggs and salad or
drinking a dose of whey protein with your lunch.
·
45 minutes after exercise:
Drink whey
protein with a little carbohydrate to increase the amount of insulin in the
blood and thus improve the absorption of protein.
·
From 07:00 to 09:00 pm:
Eat
turkey or salmon, walnut butter, almonds, bananas, and cherries to help you
sleep quietly.