Diet is a very important aspect of fitness. The accomplishment of our fitness goals is partially dependent on a diet regime. The regime varies according to our goals. Most people have this misconception that proper diet means we give away tasty food and eating all the way , instead it is about eating healthy and the right way. Timing also plays an important plays an important role in diet, it is strictly advised to procure your diet according to the timings suggested because all of it is related to our body’s metabolism and how it reacts at different point of time in a day. It is advised to eat very little at night as it the time to give rest to our body and its digestive system.
Bulking Up
If our goal is to bulk up you need to eat alot , but eating alot does not mean you eat anything. It is a balance of proteins, carbohydrates and fats. In order to build up muscles the protein requirement per day for our body is 2.2grams/kg which means if you weight 70 kgs you require approximately 150 grams of pure protein eveyday. Chicken eggs, soya and fish are very good sources of proteins.
Talking about fats, here the fats that we talk about are the good fats like cheese especially cottage cheese. Yogurt is also a source of good fats for our body.
Carbohydrates are not only important for building up our muscles but are also the energy source for our body which makes it the most important part of our diets. Carbohydrates include foods like boiled rice ,pasta and boiled potatoes. Since in India wheat roti is quit famous , it can act as an alternate to rice consumption but in a limited quantity. All these come under the category of complex carbohydrates. The other type of carbohydrates include simple carbohydrates like sugar which sometimes make you depressed and should only be consumed immidiately after workouts
Any carbohydrates gets converted into fats after sometime if not utilised. Therefore it is advised to consume that much of carbohydrates which can be burnt down easily. It is recommended to consume more of complex carbohydrates because it is slowly digested by the body and gives us long time energy.
The bulking diet should be divided in the ratio of 35:45:20 (protein/carbs/fat) and split up into six meals a day . In simple words if the calorie requirement for an individual is 2000 calories it should be divided into 35% protein 45% carbohydrates and 20% fat and split into 6 small meals after approximately every 2 hours.The calorie requirements depends upon body type and the goal of a person.
Leaned physique
The leaning diet is a lot different from bulking. During leaning we have to concentrate on more of filling up our self rather than eating. More and more use of salads and fruits is advised. Normal white rice is replaced with brown rice which consists of complex carbohydrates. Brown bread or multigrain bread is an alternate for the normal bread. Use of fats is necessary in leaning too but in very limited quantity. Oats is also one of the most preferred diet in leaning. Use more of broccoli and vegetable salad. For the fiber requirement of the body sprouts is a very good option. The protein intake of body is met through boiled eggs , chicken , fish etc.
Overall weather it is bulking or leaning , diet plays a vital role in achieving our goals. If we eat the right thing at the right time , we can get pretty good results in a short period of time
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