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Nutrition needed to maintain muscle mass

Nutrition needed to maintain muscle mass

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.

Nutrition needed to maintain muscle mass
Mohamed Hamed


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