Athletes often think that an extreme, hard diet will produce good results. In the 80s, integration of a so-called zero-fat diet nutrition program took place. According to the study, a diet without fat is the ideal form of nutrition for building muscle mass is incomplete.
After the success, they failed to materialize the low-fat diet. The intake of certain fatty foods leads to a sustainable, effective muscle building. The ideal diet for a strength athlete should lie in the capture of about 20 percent fat in daily caloric intake. But it is important to take healthy fats, which we explain in more detail below.
A staple food for body builder should be eggs. Eggs provide a lot of protein. It digests and contains essential amino acids for the body. Approximately 6 grams of fat is in the egg yolk, which consists of 3 grams of saturated fat. So if you ingest daily six egg yolks, you’ve all a strength of athletes. But you do not have to relinquish their valuable yolk.
Eat six egg whites together with an egg yolk. Then you have about 24 grams of pure protein with 6 grams of fat. It corresponds to an ideal intake of fat for a strength athlete.
Salmon is an excellent source of nutrition for the essential omega-3 fatty acid. These dietary fats prevent the loss of Glutamine. It supports the immune system and promotes the growth. About 170 grams of salmon contains 34 grams of protein and about 12 grams of fat.
Depending on body size of the athlete protein need required is 150 to 350 grams. So you can eat salmon in a total of four days a week. Salmon also contains Omega-3 fatty acid. It is important in the diet for an athlete. So always integrate salmon in your diet plan.
Flax seed oil
Besides fish, flax seed oil is the best resource for the essential omega-3 acid. Flax seed oil is especially suitable as an ingredient in salads or protein shakes. The body needs omega-3 acid both for building muscle as well as fat burning. The ideal is the combination of flax seed oil and fish oil.
Strength athletes should take two teaspoons of flax seed oil for muscle building. It corresponds to a fat intake of 22 grams.
Diets often have the disadvantage that the testosterone level drops. This leads to a reduction of carbohydrates and fats in the diet. It leads to a significant loss of muscle mass. So athletes must eat red meat as it keeps testosterone levels stable. At the same time, a lot of conjugated linoleic acid (CLA) provides the body with valuable energy.
A good 170-gram steak provides about 32 grams of protein and about 9 to 14 grams of fat. If you want to build mass, you can eat red meat twice a day. Even during a weight loss rendering this amount of meat does not ingest many calories.
Vegetable oils often contain a lot of omega-6 fatty acids, which cognate with the omega-3 acids. The high-quality, cold-pressed oils filtering without any external supply of heat. This has advantage that all the valuable nutrients gets retained in cold-pressed oils. These oils are perfect for salads or vegetables. But this oil is not recommended for hot food (roasting, frying).
A recommended mix for athletes is two teaspoons of canola oil, vinegar, and spices. This mixture you can take each day in the growing season.
Earlier, the athlete often had myth that dairy products grease the body and make spongy. We now know through nutrition expert that this statement is not true. Low-fat cheese also contains CLA, which is a valuable source of energy. Further, dairy products contain lots of calcium, minerals and vitamins. Recent studies shows the substance calcitriol in cheese. It contains most effective form of vitamin D.
Low-fat cheese contains a lot of casein which is one of the important protein.
Intelligent diets include all important and healthy fats today. Science has proven in many studies about athletes. They can achieve the best results with a healthy nutrition program. Fat is an important energy supplier for intense strength training. Healthy fats if taken will not interfere with the desired muscle building. Besides the athletes should ensure that his daily calorie intake is not more than 20 percent.
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