Lose weight and Shape Muscles with This Food 5

Are you currently undergoing a program to lose weight and build muscle? Try this 5 food consumption.

 Lose weight not just by the sheer sport. You also need the right food is consumed so that the results obtained can be optimized. In fact, the sport combined with the appropriate meals can also help build muscle.

 According to Medical News Today, food provides a macronutrient that your body needs to perform its function properly. Three macronutrients that most needed are proteins, carbohydrates, and fats.

• Protein

This macronutrient supply of amino acids that can help maintain muscle health, and improve muscle fibers damaged by heavy exercise.

Not only that, the sport that accompanied with the proper amounts of protein consumption per day proved effective muscle protein synthesis and stimulates the growth of muscle mass. A related matter, experts say that taking 20-30 grams of protein before exercising can result in increased muscle protein synthesis, which lasted for several hours.

For the sports activists who wanted to form the muscle mass, it is recommended to consume 0.8 grams of protein per kilogram of body weight. So, for example, You have a weight of 70 kilograms, then the amount of protein you should consume is around 56 grams per day.

• Carbohydrates

Want to get your ideal weight and muscles are more shaped? Make sure you don't forget the carbs daily menu.

 You need to choose foods containing complex carbohydrates, so the sensation of satiety that felt could have lasted longer. This will give you more energy, so you can work out a little longer.

• Fat

Experts say people who like to ideal weight and have good muscle shape should be Dodge the consumption of food containing high fat. However, it's not that fatty intake is absolutely to be avoided.

 So, all you have to do is consume foods containing healthy fats.

Choice of food that can be consumed

Do you really want your ideal weight and a more muscular body? If Yes, here are a few foods that you can make the choice:

1.Salmon and tuna

Salmon and tuna have the protein content that is good for the body. In addition, both types of marine fish also contain essential fatty acids are proven to be beneficial to health. You are encouraged to eat fish at least once or twice in a week.

 2.Egg

The egg contains 6 grams of high-quality protein in each grain. This means that the eggs can help you meet the needs of the same daily amino acids as meat.

 3.Red rice

Red rice is better than white rice. Source of complex carbohydrates can help you do this kind of exercise more intense, with a longer duration.

 4.Whole wheat bread

whole wheat bread has the fat content and a slightly lower in carbohydrates than white bread. Therefore, the wheat bread is suitable for you who are undergoing a diet program.

 5.Avocado

Avocados contain fatty acids that are good for health. Fruit is good for You who want the ideal weight, as it makes satisfyingly long.

 One avocado (weighing less than 40 g) consists of 64 calories, 6 grams fat, 4 grams carbohydrates, 3 grams fiber, and 1 gram of protein. No wonder your stomach will feel full after eating Avocados.

 Remember to combine food consumption at the top with the medium – medium intensity exercise conducted routinely and regularly. In addition, do not forget the food portion of any limit so as not to overload. By combining them, You can lose weight while building muscle.