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Adhering to a sports diet that is designed for you will undoubtedly result in fitness, muscle building and getting closer and closer to your dreams.

So, in order to have enough energy, do your exercises well and correctly, and make your body strong and muscular, you must adhere to your sports diet.

For slimming and weight loss, you need a basic sports diet. Your diet should contain essential nutrients so that the body has enough energy for exercise and activity. You are probably wondering how much weight loss you will have with the sports diet?

Diet plan for muscle building

Sports diet plays a prominent role in building muscle. If you intend to build muscle, the amount of macronutrients (fat, carbohydrates and protein) you should receive is calculated in your meal plan, and you can adjust it based on your goals and strengthen your muscle tissue and reduce your fat mass. By following the sports diet and doing the exercises of the sports program, you can definitely add 3 kilos of useful weight (muscle) in 40 days.

Some of the most important muscle-building foods are:

lentils

spinach

Quinoa

egg

Chicken breast

Beef

Salmon fish

the banana

Diet plan for women"s muscle building

To build muscle, you must always pay attention to your nutrition. The fact is that the right foods for building muscle are no different for men and women. However, women suffer from weakness and lack of minerals due to menstruation; Therefore, they should make sure that their diet includes the following ingredients.

iron

Calcium

magnesium

Vitamin B12

Diet for belly and side slimming

With a proper sports diet, in addition to losing weight and size, you will burn 3 to 5 kilos of fat in a month, and 4 cm will decrease from the circumference of your stomach and sides. Some of the foods that lead to belly and side slimming are:

lentils

Fruits

Fish

peanut

Beans and legumes

Spinach and other vegetables

Chia seeds and soybeans

Jodosar porridge

Olive oil and coconut oil

What should be the diet plan of athletes?

As we said, in order to achieve your ideal body and goals in sports, you must follow rules and regulations in your meals. Incorporate the following tips into your exercise diet to achieve the body you want.

1. Athletes" breakfast program

If we want to give a score to our 5 or 6 daily meals, breakfast gets the first score and is very important in your sports diet; Because you endured 8 or 10 and sometimes 12 hours of hunger and your body is in the destruction phase. In order to build muscle and grow your muscles, eating a complete breakfast is essential for your body.

2. Sports lunch

Lunch is one of the main meals and can include carbohydrates, proteins and healthy fats and provide you with energy. This promise will be a very good energy reserve for your workouts. So don"t neglect lunch and try to make good choices in this meal.

3. Pre-workout meal

If you feel pressured while exercising and your energy and concentration decrease, be sure to focus more on the pre-exercise meal so that you can use better foods according to your goals and perform your exercise with full strength.

Consuming protein helps build and restore your muscles. Carbohydrate also increases glycogen storage and helps you to perform intense exercises. Fat can also help to perform low-intensity but long-term exercises.

4. Meal after training

The recovery and growth of your muscles starts from the meal after your workout. In your sports diet, try to choose the post-workout meal according to your training goal and phase. The post-workout promise will lead you to faster growth, less injury, and a better day.

5. Dietary dinner for athletes

Dinner can include healthy, low-volume and high-quality foods. Therefore, you should choose short but high-quality foods for dinner.

Other diet tips for athletes to burn fat and build muscle

In order to build muscle and lose weight at the same time, you need to get enough nutrients. Protein and carbohydrates are essential for your body and your goals and should be present in sufficient amounts in your sports diet.

Protein

Every athlete needs protein to build and recover muscles. Chicken, turkey and eggs are rich sources of protein, which have a special place in the sports diet of athletes. You need 2 grams of protein for every kilogram of your body weight.

carbohydrate

The body of all athletes needs both protein and carbohydrates. In your pre-workout meal, you can use ingredients such as lean meats, peanut butter, fruit, eggs, and whole grains that will provide you with energy and make you feel more full.

Calculate the amount of calories and macronutrients based on the goal

In order to be able to obtain the amount of calories and macronutrients and the details of our diet and to know how many calories and macronutrients we should consume per day, it is necessary to calculate the BMR of our body in the first step. This criterion is obtained through the following formula.