Diet for training

blackm_mau
blackm_mau Posts: 9 Member
in Food and Nutrition
Hey guys ! I’m start working out at home (with some dumbbell) and I have only 1-2 hours to work at nigh before bed , any one could help with a good diet training (food) on my case
Thanks

Replies

  • 23rochelle23
    23rochelle23 Posts: 269 Member
    Calories - based on goal of fat loss/maintenance/increasing weight. Stick to your calorie goal as a priority.

    Protein (0.5-0.8gm/lb body weight each day is the generally accepted rule) to encourage muscle rebuilding - and try to make sure you eat at least 20gm after your workout (that’s based on a very small size study that compared protein intake of 0/10/20/40gm immediately post workout and showed the 20/40 group had better muscle synthesis with no difference between the 20/40 amount).

    Fats 0.3-0.5g/lb is the number I’ve seen thrown around - treat it as a minimum

    Carbs are less important and just let them fall as you find works for you - I tend to eat as many of my carbs as possible pre workout (doesn’t have to be heaps but if you aim to get your carbs that you do eat in before working out you might find it a little easier unless you’ve been super low carb for ages).

    Try and eat a varied diet to get your micronutrients (vitamins and minerals)

    If you’re sweating a lot during workouts then try and get lots of water and replace your salts as needed.




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