First of all, we recognize the importance of proteins, whose intake is fundamental. But be careful to overdo it: it is important to eat a bit of everything to balance the different nutrients and provide the body with everything it needs
For the purpose of proper nutrition, any kind of exaggeration is to be absolutely avoided.
In general, they should be accompanied by low glycemic index proteins such as rice or spelled which help the proper functioning of muscles, legumes, fruit, vegetables.
Among the proteins try to prefer "good" proteins such as white meat or fish and limit the consumption of red meat and sausages.
Goals and targeted nutrition
The more detailed advice, on the other hand, varies according to the type of training and therefore the chosen goal.
A weight loss gym diet will be associated with a cardio workout and therefore will have "rules" to follow in order to lose weight:
- consume few carbohydrates and better if with a low glycemic index (such as rice)
- eat lots of fruits and vegetables
- eat about an hour after training
- introduce (if not already done) two snacks mid-morning and afternoon to stimulate the metabolism.
A gym diet to increase muscle mass or tone is based on other principles:
- Make about six meals a day
- Start with a very high protein breakfast
- Consume about 2g of protein per kg of body mass, preferring white meat and fish
In both cases it is advisable to drink plenty of water a day to replenish lost fluids.
In addition there are some foods and habits to avoid:
- fizzy and sugary drinks (a glass of cola is equal to 10 sachets of sugar, absolutely to be avoided!)
- chocolate and candies (dark chocolate in small doses is fine)
- too much salt: increases the sense of swelling
- eat plenty of carbohydrates in the evening (pizza and large pasta dishes).
Foods that make you fat ... but friends of health
If you want to gain weight while keeping your figure and not causing any health risks, there are several foods to focus on. Here is a short list:
- Extra virgin olive oil: rich in vitamin E and antioxidants, it is perfect as a condiment and you can use up to four tablespoons a day
- Nuts: walnuts, hazelnuts, almonds and pistachios are energetic and contain good Omega-6 fats that lower cholesterol.
- Whole grains: it is known that overdoing carbohydrates makes you gain weight, but whole grains have the advantage of providing fiber, which is good for the proper functioning of the intestine
- Fish: salmon and tuna are rich in Omega-3s and provide proteins that increase muscle mass