When it comes to the proper training diet in the media and on the Internet there are too much information (and some disinformation) which are commonly associated with certain products and training diets that according to some tests, must be consumed and applied to gain more muscle mass or to reduce excessive fat.
Too many vague and often contradictory information it can be demotivating and many active practitioners simply return to bad habits related to nutrition. In continuation of this article we will mention the 3 basic mistakes related to training supplements that most active practitioners do it consciously or unconsciously.
1. Insufficient protein
This point is especially important for all active practitioners because of all the nutrients required and necessary for the proper functioning of our body.
The protein is the basic and most important macronutrient for proper and regular muscle growth (i.e. amino acids that are part of the protein are necessary for construction any new muscle tissue).
For those who have an active and sporty lifestyle and who make regular and intensive training is required to have a minimum daily intake of 1-2 grams of protein for every kilogram of body weight (while the remaining inactive people do not need to have a higher daily intake of protein and the amount is as follows: 60 grams for men and 45 grams for women).
This amount of a protein shall first be submitted by consuming freshly prepared food (in the following article you can read what is the best and most easily accessible products that contain a great amount of protein), but also the protein intake may represent a combination of fresh prepared foods and protein supplements.
2. Wrong choice of carbohydrates
When it comes to carbohydrates as the main source of energy for the body there are many different opinions about their use and depending on what information you are able to read carbohydrates or main reason for the current problem of excessive weight of large of the population or carbohydrates are correct and necessary source of energy for all active athletes and bodybuilders.
For proper muscle growth and in order to obtain the necessary energy to perform daily physical activities you are recommended to consume a minimum of 2 to 2.5 grams of carbohydrate for every kilogram of body weight for all active and regular practitioners.
Although previous figure for consumption of carbohydrates is important and will provide proper and regular muscle growth, more important it is that carbohydrates are consumed (the following article you can read more information about the role of carbohydrates in the normal muscle growth).
It should be noted that you should surpass the simple carbohydrates (sugars) and instead to consume complex carbohydrates (vegetables, grains and grain products to be considered the primary source of complex (complex) carbohydrates, i.e. rice, potatoes, bread, plants such as beans, peas and pasta are good sources of complex carbohydrates.) supplying power for extended periods.
Here it is also important to note that you need to consume carbohydrates that have a low glycemic index (the rate of digestion (breakdown) of carbohydrates varies and is different depending on the source of carbohydrates and method (scale) to measure the rate of digestion of carbohydrates It called the glycemic index (glycemic index))
3. Skipping meals
Skipping the first 1-2 meals of the day and eating too much food in the remaining meals (especially the last meal just before bedtime) of the day is the wrong diet and simply will not allow continuous and regular progress muscle and increase strength and physical performance.
For regular and proper muscle growth it is needed to have 4-5 meals throughout the day divided into 3 main meals (breakfast, lunch, dinner) and 1-2 meals between in the form of healthy snacks. In addition you will be given a simple and easy schedule of meals to follow:
Another important note regarding the timing of meals is that most of the daily carbohydrate intake should be inserted immediately before training and after training.
This will provide sufficient energy for the making of intensive training, as well as replenishment of glycogen stores immediately after hard training.
Finally it should be noted that proper training and healthy diet and active lifestyle is not down to these 3 points, they should represent a good foundation and start monitoring the correct diet.