Many people interested in weight loss can no longer understand in today's jumble of innumerable information about diet and diet, which is supposed to be a good or bad diet. Some nutrition experts prefer a high-protein diet that virtually eliminates fat and carbohydrates, while other sources of information favor a carbohydrate-rich diet. The problem is today's society, which wants to see fast and sustainable success. Accordingly, the fitness and supplement industries offer their products to the consumer. Often, chemical products are preferred because it is believed that scientific knowledge can promote the desired goal of styled physique. Nevertheless one knows also with the experts that there are certain nutritional rules for the athlete, which he must keep, otherwise the desired success remains long-term. It does not matter which diet or supplements the individual has chosen for himself.

One of the most important information in advance: too few calories in the long run can lead to any improvement in your performance level and the desired mass structure. If you minimize the intake of the essential macronutrients, you will not achieve the desired muscle mass or fitness goal. If you consume less and less energy than you consume, the body can not form new muscle structures. As a result, you will never reach the desired muscle mass. Therefore plan for your success that around 40 calories per body weight are necessary daily. At a body weight of 90 kilograms, this means about 3,600 calories a day. Of this, 20 to 30 percent of the total calorie requirement should be fat, of which 5 to 10 percent should be saturated fat again. Furthermore, 20 to 30 percent protein and another 40 to 60 percent carbohydrates.

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1. Fat is not our enemy!

fat is one of the most controversial macronutrients in our diet. The fact is, fat has been one of the most important sources of energy for our bodies for millennia. Many diets do not include fat in their nutritional plan, because there is still the old belief that fat thickens. However, it is forgotten that the quality of the individual fat is crucial to how the fat in the body works. Fat supports the immune system and forms important protective components for the individual organs. Also, fat increases the vital testosterone level, which in turn is responsible for building muscle mass and strength. Saturated fatty acids are mainly found in animal products and should be consumed on a small scale. Unsaturated fatty acids (healthy fat) are found especially in vegetable oil, nuts and fish. For more important information about the nutrient fat you can get in our other articles. It is important for you only that you should always plan for fat in a healthy diet with 20 percent of the total daily calorie intake.

2. Consume the right dose of carbohydrates

Similar to the different opinion about the fat is the opinion about the effect of the fat carbohydrates on the athlete. Therefore, we would like to inform in advance that we limit the daily dose of carbohydrates to the effects of strength athletes and the following information does not refer to people with predominantly sedentary activities. Carbohydrate provides the necessary energy in the form of glucose, which is provided by the glycogen stores, during a strenuous workout. The daily intake of carbohydrates depends on the quality of this nutrient and the intensity of your individual training levels. People who want to lose weight should take about two grams of carbohydrate per kilogram of body weight daily, which corresponds to about 160 grams of carbohydrates in a man weighing 80 kilograms. Athletes who want to build mass and muscle, on the other hand, should take about four to six grams of carbohydrates per kilogram of body weight. Slowly digestible carbohydrates should be preferred, as this type is long-serving and also beneficial for burning fat. These so-called "slow-burning" carbohydrates are found, for example, in certain types of fruit, vegetables and whole grains. Fast digestible carbohydrates, for example, in potatoes or white bread, are perfect for use after training, as it can quickly fill the emptied glycogen stores again. Otherwise, one should largely refrain from "fast-burning" carbohydrates.

3. The right protein

protein is still the nutrient that has the highest priority both in a diet as well as in a nutrition plan of the strength athlete. Strength athletes need a higher dose of protein than the average person. Why? Protein is the source of vital amino acids responsible for building new muscle and promoting body regeneration after an intense workout. In addition, protein also provides energy, even if the glycogen stores are completely deflated, which can happen especially often during an intensive strength training. The average daily dose for an athlete should therefore be about two grams of protein per kilogram of body weight daily. If the workout is more strenuous, one should increase the dose of protein to three to four grams daily. Proteins from animal products such as fat-free meat, eggs or fish should preferably be eaten. Protein shakes are particularly suitable for people who want to take a protein-rich meal quickly and easily. It's best to drink the protein shake together with "slow-burning" carbohydrates about 30 minutes before training. This meal has the advantage that your body can provide you with enough energy for a longer period of time. Pre-exercise carbohydrate intake is particularly important as it provides enough energy for your workout and prevents the body from accessing protein sources when there is no more energy in the glycogen stores. Your pre-shake should consist of 20 grams of whey protein and about 40 grams of "slow-burning" carbohydrates. About 30 minutes after training you should drink another shake, this time containing 20 to 40 grams of whey protein and 60 to 100 grams of "almost burning" carbs. This shake is particularly important as it serves to regenerate the muscle cells and replenish the empty glycogen stores. Add short-chain essential amino acids such as leucine and valine to your shake, which can greatly increase your level of performance during workouts, as they also provide plenty of energy. We recommend about five to ten grams of these amino acids as an adjunct in your pre- and post-workout.

4. Eat a meal every two to three hours

It is also important for a strength athlete, what he eats and when he eats. This scheduling of each meal has a significant impact on the blood sugar level and athlete's level of performance. Especially when the unwanted feeling of hunger arises, a meal must be eaten immediately, otherwise the body goes to the protein sources and this leads to the valuable muscle mass being lost. We therefore recommend a smaller meal every two to three hours that should contain between 500 and 600 calories.

5. Eat something before you go to bed

Also, the meal just before sleep is important for a strength athlete who wants to gain muscle mass. A seven-hour sleep means a fasting period for the body where it can not get any energy from the food. During sleep, the body regenerates and the brain sorts the past day into its memory. But these functions also require energy that the body has to take back from the individual stores. It is therefore useful for the strength athlete that he can replenish his glycogen storage again in this time of day. For example, a low-fat cottage cheese, peanut butter, or some nuts may be the appropriate dose to replenish your energy stores.

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