Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your lean body mass (fat-free body weight) by 0.8 and that will give you the total grams of carbs you need to consume per day.In addition to the post-workout meal, no more than two other meals should be liquid ones. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. Out of the six meals, no more than three should be protein shakes. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Divide that number by 6 and that equals the amount of protein grams per meal. Eat the right amounts and types of protein: To figure out your protein needs, multiply your total body weight by 1.2 and that will give you the total protein grams you need to consume per day.Ensure that you eat six times a day (once every 2-3 hours): In this manner, your blood sugar remains stable, cravings are minimized, energy and metabolism are maximized, and muscle gets fed constantly.
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