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Evenly balanced diet – Strategy to increase muscle mass
In the Evenly Balanced Diet the body uses mainly two types of cell “fuel”. The intake of fats and carbohydrates here is equally balanced, but not in terms of taking their weight, but in terms of their calories. For an equal balanced diet can be considered every regime in which the proportion of fat to carbohydrate calories is within 45-55%, 55-45%.
How to distribute food intake in Evenly Balanced Diet (EBD)?
The amount of protein in the food is around 1.7 to 2.3 gram per kilogram body weight for Men and 1.5 to 2 grams per kilogram body weight of Women. Subtracting protein calories from your daily calorie intake, you find fat and carbohydrates calories. It’s easy, simply divide the calories remaining after extraction of proteins in two. The resultant number is the calories of fats and carbohydrates in your meals. If training sessions are well adapted to the diet, the daily dose of nutrients can be distributed as follows:
- When mixed feeding, daily ration may be divided into 4-5 middle portions
- When divided (split into protein and carbohydrate intake), daily ration may be divided into 6-7 smaller portions
- When combined version (including the mixed and separately cooked portions), 5-6 servings are “happy medium”
Allowed foods in the Evenly Balanced Diet (EBD)?
This is the most toleranting diet. In compiling such a regime all food groups can participate:
- predominant carbohydrate (bread, rice and rice products, cereals, sugar and confectionery, corn, potatoes, peas, oatmeal, chestnuts)
- predominant protein (milk and milk products, eggs, soy, meat, fish, seafood, nuts)
- predominantly of fat (vegetable oil from seeds and nuts, olive oil, lard, butter, cream, processed cheese with fat content of over 60%, seeds, palm oil, coconut oil)
- legumes (beans, peas old, lentils, chickpeas)
- vegetables (cucumbers, tomatoes, lettuce, salads, peppers, spinach, nettles, sorrel, kale, cauliflower, broccoli, zucchini, squash, carrots, green beans, parsley, dill, celery, eggplant, okra, turnips, radishes and more. )
- sprouts from seeds, nuts, beans and from cereals, alfalfa and others. seedlings
- fruits (apples, pears, cherries, quinces, mulberries, cherries, bananas, dates, oranges, tangerines, grapefruit, grapes, apricots, peaches, figs, medlar, kiwi, pineapple, lemons, pomegranates, persimmons, strawberries, raspberries, blueberries, blackberries, melons and others.
Fruits should be eaten during breakfast or 1 hour earlier.
Lunch is mostly carbohydrate. By mixing fat and carbohydrates in one meal (dish), you slow the absorption of the former. If you also include the protein, it will slow down digestion with another 2-3 hours, so by no means miss meals because this will make a hole in the food supply. The lack of building material will lead to a plateau in the recovery mode of the body from the previous training, ie synthesis of muscle fibers will be delayed.
Pre-workout meal is a subtle point that is often overlooked. Do not train earlier than 2-3 hours after a meal with a mixed intake of food! Do not train earlier than two hours after divided food intake! In the pre-workout meal is good to have a large amount of amino acids, vitamins and minerals. Ideal for this are sprouts!
The amount of nutrients in the Evenly Balanced Diet is difficult to determine without knowing the type of training, namely whether it is a short and intense or long and voluminous.
For the first one (short and intense) your body needs simple sugars, amino acids and fatty acids, while for the second (long and voluminous) – mostly of amino acids and fatty acids, carbohydrates are provided by the liver at the expense of longer breaks between sets and various exercises. In othe words, this means that in the first case it is better to eat salad rich in sprouts (300-500 grams soy sprouts for example) in combination with a protein prevalent foods (and less carbohydrate prevailing, if you add any). Quarter hour before you workout you can drink energizing carbohydrate drink.
The second option (mainly volume training) proteins (about 50 grams) and fat (this amount varies) are more firmly on the menu as 2 steaks or omelette with salad (required) will serve you better than half a kilogram pie! Post – training nutrition is best if it’s split into 2-3 regular food intakes. At the end of the workout, 15 minutes after the last lifts consume simple carbohydrates (in the form of glucose, honey, or sweet fruit) in amounts from 0.8 to 1.1 per kilogram bodyweight. 20 minutes later is the best time to consume protein shake (whey is the best choice) or protein meal. If you choose the shake, take your next meal no earlier than two hours afterwards. It is good in that meal to prevail proteins and fats.
Night eating is a strong need for people with a fast metabolism or those feeding in split basis. It is desirable to mix protein foods with different origins (cheese and eggs, meat and eggs and many others).
How to prepare meals in Evenly Balanced Diet (EBD)?
Fried and breaded carbohydrate foods saturate them with fat, making them slowly digestible. This should not be allowed when prepared. You can boil, bake, boil to steam or stew the food from the carb group.
It is desirable that the fruits and vegetables are eaten raw, stewed or steamed.
What type of training will be most effective in accordance with the Evenly Balanced Diet (EBD)?
The diet allows for the enjoyment of all types of physical activities falling within the scope of power, speed, speed and power, sports complexes and aerobic exercises.
Contraindications and health risks of adherence the “Evenly balanced diet”
This regime is lightly bearable and healthy as long as it is individualized. It is often stigmatizing for being the most rational sports diet. This is an intermediate regime, appearing at convenient crossroads, giving your body a rest while you are in the muscle building mode.
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