You need about 1g of fat per kilogram of body weight per day to meet your needs. Roughly speaking, saturated fatty acids are energy carriers. Monounsaturated fatty acids regulate blood cholesterol levels, and polyunsaturated fatty acids are used as building blocks for cell membranes, vitamin transporters and signal substances.
It is important that, in addition to saturated fatty acids, which can be found in many foods, you also consume sufficient amounts of monounsaturated and polyunsaturated fatty acids, as these are important tasks in your metabolism. 5 – 10g of unsaturated fatty acids should find their way onto your plate every day.
Eat one or more foods from this list. Many foods that contain monounsaturated fatty acids also have a small amount of polyunsaturated fatty acids.
Carbohydrates are energy carriers, but they also promote muscle building. Carbohydrates occur in innumerable forms in a wide variety of foods. They are short-chain carbohydrates in fruit or table sugar and long-chain carbohydrates in potatoes, rice, and whole-grain products. After eating, your body converts them into the glycogen that it can use, which serves as an energy source.
Carbohydrates, therefore, provide you with the energy you need for your workout. Ergo: Without carbohydrates, you also have less power to train. But which carbohydrates are the right ones for your muscle-building diet, and which ones are hidden fasteners?
Complex carbohydrates, which are absorbed more slowly into the blood, also cause blood sugar to rise more slowly. You can also use fat burner products like Oxyshred to prevent fat. This is how you prevent fat deposits from building up. A high proportion of fibre and micronutrients (vitamins, minerals) in the carbohydrate sources makes sense before training to avoid blood sugar fluctuations and supply the body with critical vital substances.
Vegetables, legumes, fruits, seeds and whole-grain products contain a lot of fibre, which in regular intake covers your daily requirement of 30-50g. The diverse use of these foods also provides you with essential micronutrients.
Your memory will be whole again faster, and you will shorten your regeneration time.
Tip: If you put fat on your stomach or hips, the amount of carbohydrates after training is too high.
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