What diet to follow to get a good physique?
You probably know the basics of nutrition to fuel your workouts and recovery. But aside from the obvious dietary rules, like avoiding the drive-through and going easy on the alcohol, there are many nutritional tactics to learn that can help you get a good physique. So what diet should you follow?
Start with whole grains
Do you exercise to get a good physique? Be aware that you need to eat enough to complement it, otherwise you may not have enough gas in the tank. You may also burn fewer calories. Continued to read this article and you'll see that it's important to eat healthy carbs at least an hour before your workout.
Try a bowl of whole grain with skim milk or whole wheat toast or a bagel. Skip the cream cheese and butter. Saturated fats take longer to digest and can affect the amount of oxygen your blood delivers to your muscles.
Feast on fats
Adding a decent amount of certain fats to your diet has many benefits. Mono and polyunsaturated fats are associated with cardiovascular health. You need to put less emphasis on a very high carbohydrate intake and more on eating quality protein and fats. The majority of your calories should come from lean protein and healthy fats.
Aim to get 20-30% of your daily calories from healthy fat sources such as salmon, nuts (especially walnuts), seeds and avocados. Limit saturated fats (found in dairy products and meat) to 10% or less of your daily caloric intake.
Fill up on carbohydrates
You should focus on protein and fat in your diet. This does not mean you should cut out all carbohydrates. Even if your body burns fat preferentially during workouts, that doesn't mean it won't burn some of your glycogen. To do this, you need to eat carbs to replace it. So most of the carbs you need to eat should be slow digesting carbs. These include whole grains (brown rice, oatmeal, whole grain bread), legumes, sweet potatoes and fruit.