Basics for good nutrition

[admin]

When you start your fitness training, diet is the most important part of your entire workout. You can work all you want, but if your diet is unchecked you will never reach the physique of your dreams.

We here at Fitness Tantra rely heavily on tips for nutrients from foods and supplements that you consume to help create an environment conducive to huge gains. So for those gains, you must consume the nutrients that are the base to your success.



Egg whites (For Non-vegetarians)


There is a reason why almost all bodybuilders incorporate the egg whites(boiled) in their diet. With a protein-fat ratio of 60:1, egg whites are undoubtedly one of the purest forms of protein in the world. This beautiful builder food also has a very high biological value, which means that a large proportion of absorbed protein from egg whites is easily used by your body for protein synthesis. Egg whites also contain very little carbohydrate and a source of vitamins and minerals.



Chicken


To take good muscle dry, chicken should be a basic component in all diets. In addition to providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats. Because of the low-fat count, chicken can be incorporated into several meals throughout the day for a good source of protein. They are also easily accessible and can be prepared in various ways. Our dieticians will advice you on various preparations techniques suited for your need.



Fish


Although the theme so far has been to eat foods low in fat, fish is an exception to this rule. Of course, you want to stay away from saturated fats and trans fats, but your body needs essential fatty acids such as omega-3 to help support the muscles. Freshwater fish such as salmon, tuna, trout and sardines are an excellent source of protein and good fats. Canned fish in water is also very useful because it provides a quick source of protein when you're on the road.



Beans and legumes(Basically known as falli)


If you're serious about building muscle, you can not ignore the power of beans and legumes. When people usually think of body building food, they immediately refer to a variety of lean meats, but they do not realize is that the beans are a delicious and highly nutritious source of protein and fiber.

Fiber is essential for maintaining good health and good insulin response, and is essential for muscle growth in both functions aid in the absorption, use of various nutrients and supplements ingested by bodybuilders.

The beans, in particular, are very popular because they provide almost 14 grams of protein and two grams of fiber per cup. That's why you should never overlook the power of the bean.



The good carbohydrates

You also need a good source of carbohydrates for slow-burning fuel and maintain your muscles. Carbohydrates slow combustion found in foods such as sweet potatoes are very good pre work-out. Why? Well, when you're exercising, muscle glycogen (carbohydrates stored in your muscle) becomes the main source of fuel. When carbs decreases, your strength begins to decline and, more importantly, your body starts to use your muscles for an energy source which causes degeneration

.

Therefore it is very important to consume carbohydrates like rice or potatoes.



Water


When it comes to mass, the first thing that comes to your mind is meat. But the leader who should be in your arsenal is water. Just think about it - 70 percent of your body is water. Your muscles, tissues and cells of all ligaments contain water. And, more importantly, your life force, blood is composed mainly of water. You should drink between 3 and 5 litres of water per day and sometimes more. Water also serves as means of transporting nutrients to your muscle cells, making them more effective nutrients and supplements that you consume.



Whey proteins (Whey)


Now, we talked about various sources of food we can find in any grocery store, there is a very important supplement you should have on your list, the whey protein. It is generally recommended that your protein intake is 3 grams of protein per weight of body weight. For example, if you weigh 80 kgs, you need to consume about 250 grams of protein per day. It's a lot of protein which cannot be obtained form your daily food alone. Therefore a supplement of whey protein is an excellent way to increase your protein intake throughout the day. Because it is a protein that is absorbed very quickly, it is suggested to use the alarm or immediately after training.

How many calories should I consume

First you must know this:

-There are 4 calories per gram of carbohydrate
-There are 4 calories per gram of protein
-There are 9 calories per gram of fat

To build up the mass, ratio of your protein, carbohydrate and fat should be 40 / 40 / 20 and to lose fat or maintain your figure, ratio should be 50 / 30 / 20 and for professional bodybuilders ,it may even go up to 60 / 20 / 20.


Supplements

Here is a list of basic supplements that you can get. I believe a person should not go further than that to start. Avoid wasting your money in all kinds of products as your base is not solid.

- Protein (Whey)
- Multivitamins
- Omega 3
- Creatine monohydrate
- Glutamine
For detailed information about use of supplements which will suit your need feel free to ask the mods and the trainers here in the forum.


I hope it will answer many questions. If you have any queries do get your queries answered by our experts.

[alexa123]

Hey,

A balanced diet comprising of diverse and healthy foods is key to promoting good health. I am happy to read about basics for good nutrition. Good information what you have shared with us.

[kelly0403]

well,thanks for the info

[Frankykeats]

Thanks for the information you shared with us as these are very useful.