Don't waste your training

Take advantage of time at home to become unrecognizable, exercise at home, focus on your diet and you will get an enviable body.

Carrying out a diet adapted to the physical characteristics and activity of the person, varied and balanced, will allow maximizing the adaptations produced by physical exercise, that is, the results and physical performance will be better.
The caloric intake will have to have an extra contribution of between 400 and 500 kcal a day to promote protein synthesis and increase in muscle mass.

It is essential to make a high intake of carbohydrates (cereals, bread, potatoes, legumes, fruits, vegetables ...), since this increases protein retention and favors protein balance, thus preventing proteins from being used as way of obtaining energy. In women, this carbohydrate consumption must be greater than 4 g / kg of weight and in men greater than 6 g / kg of weight per day. Ingesting this nutrient, before, during and after exercise, reduces the use of protein to generate energy, because having muscle glycogen stores at a correct level, inhibits muscle catabolism, that is, the destruction of muscle mass
Protein consumption for increasing muscle mass As protein needs (poultry, meat, fish, eggs, dairy, legumes, nuts ...) will also be increased, the maximum need to gain muscle mass is 1.7 g / kg of weight and day at the beginning of strength training . It is also true that the body ends up adapting to stress and protein needs are reduced, and in many cases an intake of 1.5 g / kg of weight is sufficient. Thus, a consumption of between 1.5 and 1.7 g / kg of weight per day will cover the needs, it is also good to eat both animal protein (poultry, meat, fish, eggs, dairy) and vegetables (legumes, cereals, fruits dried).

If the protein intake exceeds 2 g / kg of weight per day, not only will it not provide any benefit for the body, but it will have a negative influence on it, since the levels of uric acid, ammonia and urea will be increased considerably, affecting and directly overloading the liver and kidneys, organs in charge of processing and eliminating these substances, which in large quantities are toxic to the body. Furthermore, an excessively high consumption of protein will also have a negative impact on the assimilation of calcium.

The fat intake will be around 25-30% of the total daily intake, a lower intake is not advisable or healthy since it puts at risk the absorption of fat-soluble vitamins, among other functions. Monounsaturated fats (oil, avocado, nuts) and polyunsaturated fats (nuts, seeds, blue fish) will be prioritized. Should you ingest something at the end of the training? Between 1 and 4 hours post exercise and to take advantage of the metabolic window, it is important that an intake of carbohydrates and protein is made, having some food with a high glycemic index such as: skimmed milk or juice to promote protein retention. The ideal balance is: 3: 1 or 4: 1 with 1 g / kg of carbohydrate weight and 0.3 g / kg of protein weight. In other words, an athlete who weighs 75 kg should ingest 75 g of carbohydrates and 22 g of protein at the end of their training.

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