Hard training but not sufficient, immediately learn scientific nutrition.

In order to have a perfect body, parallel to bodybuilding needs to combine with an adequate diet. If you intend to practice fitness - bodybuilding, do not forget to pocket these "golden" nutrition principles.

Eat enough protein.

The protein (protein) content contains amino acids that help build muscle, an essential factor for GYM practitioners.

According to recommendations from studies, bodybuilders need to supplement at least 2.2 grams of protein per 1 kg of body weight per day to gain muscle mass quickly and effectively. The best source of protein is still lean meat from animals like cows and fish. You can also use chicken eggs and dairy products to provide the additional protein needed for the body.

Do not abstain from all types of fat.

Many people mistakenly believe that all types of fat are harmful to the body. However, the truth is that we need to consume 5-10% of the saturated fat daily to maintain energy. This will help the body maintain the ideal testosterone level to increase muscle size and not accumulate fat. You can supplement the body's fat content through diet with beef shoulder, fish or butter, peanuts, etc.

Increase carbs

If protein is the first nutrient needed for muscle building, then starch will be in second place to help muscles toned, healthy, and provide energy throughout the training process. Usually, for people who start a fitness workout, to gain weight effectively, you need to absorb 360-450 grams of carbohydrates per day. However, only use "slow-absorbing starches" like cereals, beans, oats, etc.

Eat regularly and moderation.

During exercise, you should divide the diet into small meals, in addition to the three main meals will usually have 3-4 snacks a day. It is essential to have balance and moderation. It is best to eat 6-8 meals a day, each containing only 500-600 calories for the body to handle the energy source, avoiding accumulation in the form of excess fat.

Combined with support foods

The daily diet for fitness practitioners should use fresh foods and limit the use of processed canned products. However, you can combine using some supplements during exercise to help your muscles grow. Before and after training, you need to drink at least 20 grams of Whey Protein to increase the fat loss to be able to bring high efficiency but also do not overdo and depend on supplements to avoid counterproductive effects.