Nutrition for Weightlifters

experienced weight lifting diet

What is the best diet for weight?

Surely you've heard this question and discuss it a lot. May Opinions vary, but any experienced weight will tell you, finding the proper diet plans are just as important as the sweating in the gym.

Proteins are the building blocks for mišiće.Dnevni intake of 0.5 g per kilogram of body weight per day is the recommended standard for a normal person. Weightlifters and bodybuilders need 50% or more protein in their diet than a normal person. Along with the added protein, essential elements like iron and zinc also be included in your diet. One food item that is rich in protein, iron and zinc is red meat. Latest research shows that red meat is carcinogenic if consumed for a long period in large quantities.

Safer Meat proteins provide the necessary weight for the chicken and duck. But they are low in iron and zinc. Fish and seafood are considered the safest meat for consumption. Next in line comes the milk and dairy products. Low-fat milk, yogurt, cheese are rich in protein and calcium. If you are a pure vegetarian, and yearn for the protein-rich diet, do not worry, especially soy beans, and nuts such as groundnuts are rich in protein. Nuts are also a great source of vitamins and essential mineral.

To meet the nutritional needs of all weights, normal diet will have to be consumed in large quantities. This will result in unwanted fat and glycogen storage build-up. Weights to correct this problem have protein powder. Protein powders are two major types based on their source of extraction.

1. Whey protein extracted from egg protein, whey protein is quickly absorbed. Because of this property, whey protein is ideal for before and after the training load proteina.Utega will need about 1 g of protein per kg per day. It is recommended to mix your daily protein intake with water and a little sugar, and consume it at regular intervals throughout the day. Mixing the whey protein and milk will slow its absorption into the bloodstream.
   
   
2. casein protein this protein isolated from the casein protein mlijeka.Apsorpcija rate is very slow. Casein protein is ideal for protein intake immediately before spavanja.Tijelo takes about 8 to 12 hours to break up and absorb the protein. This ensures that there is a constant supply of protein to repair muscle in the resting phase. Casein proteins are consumed with milk.

This is quality, not quantity that is important in the diet of a weight. To supply your muscles in a constant source of protein, eat 4-6 times a day. Limit intake of calories for 15 CALs for each kilogram of body weight per day. If your diet lacks protein-rich items it with the addition of protein powder. Drink plenty of water. Water helps the body to cleanse waste material that was left behind during weight lifting.

Do not forget line gold in weightlifting diet,

to consume 1 g of protein per kilogram, not more than 15 calories of energy per kilogram of body weight in one day. With proper diet, supplemented with protein and lots of hard work, they build big muscles is not a difficult task.

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