All experienced athletes know that frequent and intense training must be supported with a proper training diet to achieve the desired results. Most of those who train in the gym believe that following some training diet is a complicated process and it always takes some time. So the simplest way to approach some training diet is to refine your daily diet around of the 3 most important meals of the day (breakfast, lunch and dinner). Other meals (should be in the form of healthy snacks) during the day should come before and between the most 3 important meals of or 1 hour before bedtime). These meals provide more protein and nutrients that will provide proper muscle growth and fast muscle recovery after hard training. These meals should be based on adequate and quality protein intake. The following split of meals can be the basis of your training diet:
- Healthy snacks
- Healthy snacks
- Quality protein meal
Next thing you need to know are the following rules:
Protein intake – According fitness professional athletes and sport nutritionist ( the minimum protein intake should be around 20 grams) that follow a training diet should be every 3 hours. When protein intake should be in the form of healthy snacks the best choice are whey protein powder or egg whites combined with a cottage cheese.
Carbohydrates intake – Although the intake of carbohydrates is allowed with every meal, the best time to consume large amounts of carbohydrates is breakfast.
Healthy fats intake – Healthy fats are necessary to your training diet and should not be abandoned. Great choices are fat milk, cheese, almonds, walnuts and olive oil.
Fruits and vegetables – Everyone knows that eating fruits and vegetables leads to a healthier and longer life. Eating a banana or apple combined with whey protein shake is a great choice of snacks. When it come to vegetables, spinach and broccoli should be eaten often.
Consuming a variety of foods – Consume more different products that are rich in protein when it comes to your protein intake. Then consume carbs based on cereals and large amounts of fruits and vegetables. Also don’t forget your healthy fats intake. Each healthy food we consume contain varying amounts of amino acids, vitamins and minerals in their composition, so eating a variety of foods will help you to enter a number of different nutrients that are necessary for proper muscle growth.
After training meal – Post-workout meal is an important part of proper training diet. After intensive training the body is exhausted and needs to compensate spent between nutrients including protein, glycogen, amino acids and a variety of vitamins and minerals. Therefore it is essential to recover these nutrients as quickly as possible to prevent cabolism ( muscle growth) and the necessary synthesis of protein. To supplement spent muscles and increase the the level of insulin consume rapidly degradable carbohydrates such as dextrose. Also a certain amount of simple carbohydrates in combination with whey protein is an excellent choice after a hard workout.
Frequency of meals – Asked how many meals throughout the days are necessary for proper muscle is the most debated topic when it comes to the proper training diet. Choose which of the following rules to use in your training diet :
Frequent meals – Eeating every 2.5 to 3 hours is an excellent choice for accurate and rapid muscle growth. This diet is the most popular among professional fitness and bodyboulding athletes and according to them this is the best way of structuring your training diet.
Nonfrequent meals – Many of the bodybuilding enthusiasts do not have time to eat every 3 hour and are able to consume only 3 meals throughout the day. If you can not avoid this kind of diets is the best these meals to be distributed to large date range. What should be observed when you have this kind of diet is the introduction to a sufficient number of healthy calories and protein for proper muscle growth.
Foods that contains healthy amount of calories:
For those who are unable to take enough calories through meals,following products contain a large amount of healthy calories ( these products may be included as a snack between meals) :
- Whole milk
- Cheese, cottage cheese, sour cream
- Almonds, walnuts
- Natural almond butter and peanuts
- Dark chocolate
- Banana shake, milk and honey