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Building abdominal muscles requires drinking a large proportion of fluids, eating energy-rich foods with the need to lift weights, and to strengthen muscle tissue, the following must be added to the diet: [1]
- Fruits and vegetables: Fruits and vegetables are the mainstay of all healthy diets, due to the presence of fiber, vitamins, minerals, and fluids in them, and vegetables contain a low proportion of protein.
- Low-fat dairy: Low-fat dairy provides the body with high-quality protein, carbohydrates, potassium, calcium, and essential vitamins, such as vitamin D.
- Lean meat: Lean meat is an important source of protein, iron, and amino acids including leucine.
- Eggs: Eggs contain all the essential amino acids, and it is necessary to eat the yolk, as they contain protein, and imported nutrients such as lutein.
- Nuts: Unsalted or roasted nuts are one of the most important sources of protein, as they contain vitamins, antioxidants, and healthy fats.
- Whole grains: Whole grains and beans provide the body with carbohydrates and low in protein.
Nutrients
A diet high in protein, low in carbohydrates, and low in fat should be consumed, and it is recommended to eat all nutrients in order to achieve a nutritional balance, and studies and research have indicated that the current accepted recommendations on the protein requirements of bodybuilders are 1-2.2 grams per kilogram of body weight, or (15-25)% of total energy intake, and in terms of fat consumption it should be as low as 20% of total carbohydrate intake. [2]
Diet
Can follow diets in order to maintain muscle, and build new muscles, and get rid of as much of the fat, where it needs 10 weeks of competition, and these diets are as follows: [3]
- 9:30 a.m.: Have whey protein and water.
- 9:45 am: Do a 45-minute cardio exercise.
- 10:45 a.m .: Eat ten egg whites, one whole egg, and a cup of oatmeal.
- 1:30 pm: Have a cup of brown rice and 283 grams of steak.
- 4:00 pm: Eat 283 grams of chicken and 283 grams of potatoes.
- 5:30 pm: Have a bodybuilding drink .
- Weight training session.
- 8:00 pm: Eat 283 grams of salmon and a cup of steamed broccoli.
- 1:00 am: Eat 226 grams of steak and a cup of steamed broccoli.
References
- ↑ Kathleen M. Zelman, MPH, RD, "7 Muscle Foods for Men" , www.webmd.com , Retrieved 21-3-2018. Edited.
- ↑ "A bodybuilder's diet" , www.health24.com , Retrieved 21-3-2018. Edited.
- ↑ “Bodybuilding Diets of Pro Bodybuilders Jay Cutler, Branch Warren and Victor Martinez” , www.motleyhealth.com , Retrieved 21-3-2018. Edited.
