Sample menu with many good options for the body
Here is a reasonable menu for a day with full of energy and necessary substances for muscles:
- Breakfast: Fried egg white, combined with bread, cereal milk and banana.
- Snack: Salad or protein milk.
- Lunch: ½ bowl of rice, eat more fiber-rich vegetables such as tuna salad.
- Before training will have a snack: Cheese with bread, drink whey protein milk.
- After exercise: Will add fiber.
- Dinner: Add protein, and fiber.
And you should supplement nutrients with functional foods.
Pay attention to the body’s salt index
With excessive salt consumption will lead to increased blood pressure but will lose a large amount of sodium when sweating. Losing sodium (which is an important electrolyte), sodium aids in muscle contraction.
The amount of salt in the body must be balanced, from which the amount of sodium will also be balanced. Excess sodium will cause the kidneys to work harder to excrete, leading to kidney stones or kidney failure. Avoid using foods with too much salt, avoid eating too salty.
When it comes to fat, people will immediately think of obesity, but not all fats are the same, in fact, healthy fats are good for health. The body will get about 20% to 35% of calories from fat.
Should consume unsaturated fat, absolutely do not eat saturated fat. Foods that contain healthy fats include: Olive oil, peanuts, fish, whole grains, soybeans and soy products.
Saturated fat will be found in: Ice cream. Packaged snack foods, fried foods, animal fats of all kinds.
To build a body with clear, toned muscles, you need to get enough protein needed for the body. Protein is the most important nutritional component, is the main component of skin, muscles, organs, and glands, body fluids. It is composed on the principle of polymer, where the monomers are amino acids.
Uses: Protein will help you repair damaged cells in the body. In addition, it also affects the growth and development of the body in each stage of human development.
Lack of protein people will suffer from malnutrition, growth retardation, immunodeficiency, and increased body weight. A day should absorb 3-4 grams of protein per 1 kg of body weight, to build muscle.
Foods high in protein:
- Red meat like beef, pork, lamb, rabbit etc
- The fish especially tuna.
- Chicken and duck.
- Milk and dairy products.
Eat enough and follow the right exercise plan. Avoid cases where the amount of protein consumed is not exhausted.
Carbohydrates (carbs) are divided into 2 groups:
- Simple carbs, also known as simple sugars, include sugars from fruit and table sugar and lactose.
- Complex carbs are chains of sugar molecules linked together to form long, complex chains, which contain fiber and starch.
Carbs are the main components of glucose, the main source of energy for cells, the brain, and red blood cells.
When you add carbs, the body will increase the amount of glycogen in the muscles. If you don’t get enough, you will lose muscle over time.
Foods high in carbs are: Oats, bananas, sweet potatoes, beets, oranges, blueberries, grapefruit, apples…
For those who specialize in bodybuilding, the use of functional foods is indispensable. Functional foods will help the body replenish protein to compensate for the body. Popular supplements today include: Protein powder (whey protein), creatine, glutamine, EFAs, ZMA.
Eat lots of small meals
To avoid hunger and loss of strength, we should divide meals into several meals. Divide your time properly to re-energize. Eat light foods like nuts, vegetables, fruits, etc.
And if you want to have good muscles without gaining weight, don’t eat at night. You should divide the time reasonably so that you can eat 5-6 small meals a day.
Fiber are indigestible polysaccharides, are substances that form the cell wall, storage, and secretion. They play a very important role in the body. In the process of consuming protein, toxins will be created if the amount of meat is not exhausted, and fiber will ensure that the process goes smoothly, limiting the excretion of toxins.
Fiber The food is crushed before being put into the intestine, reducing the ability of the small intestine to absorb leftovers. This will reduce fat storage leading to fat-free and leaner muscles. Fiber found in most vegetables.
Add more water
Water accounts for ¾ of body weight, is an indispensable substance in life activities. Water makes muscles increase resilience, increase endurance, increase maximum body mass leading to increase in muscle size, increase muscle strength, stimulate muscle recovery.
Without water, the body will become weak, muscles contract, limit muscle strength, reduce exercise performance, reduce protein utilization rate, and slow muscle recovery. How to add water: Should use water substitutes such as tea and coffee, fruit juice is also a reasonable choice.
Should start a working day by drinking a glass of water, before going to bed drink a glass of water. Do not drink only when thirsty, but should drink often. Drinking water regularly combined with reasonable exercises you will have a toned muscle.
Don’t skip breakfast
Today most of us skip breakfast, but in fact, breakfast is the most important meal of the day. Breakfast will provide an amount of energy, providing protein, carbs and fiber for better metabolism.
Breakfast becomes important because after a long night the body will lack nutrition, then you need to replenish energy to nourish the muscles. If breakfast is full of protein, fiber and especially carbs, you will have a long day full of energy.