3. Do not abstain from all types of fat
Many people come to the gym, especially those who are overweight and obese often stay away from fat in the gym diet. However, fat still has certain roles with your body. People who are excess in energy due to physical inactivity are often advised to minimize saturated fat in their daily menu.
However, you still need about 5-10% of the daily fat to be saturated. Because a higher-fat diet (in particular, more monounsaturated and saturated fat) will help maintain testosterone levels better than diets that are too low in fat.
Red meats like shoulder meat or beef rump provide not only saturated fat, but also a good source of quality protein. In addition, avocados, nuts, olive oil, olives or peanut butter contain monounsaturated fats. Fatty fish such as salmon, catfish, flaxseed oil or walnuts are good sources of omega-3, essential unsaturated fats.
4. Calculate the daily calories in a gym diet
When setting yourself a diet you need to know what is included in the calculation of calories. For example, how many grams of meat, fat, or sugar.
One gram of meat (or protein foods) worth 4 calories. Meanwhile, 1 gram of sugar (Carbohydrate) is equivalent to 4 calories and 1 gram of fat gives 9 calories.
So, if you eat a piece of meat about 30 grams then you will have 30 x 4 = 120 calories. Simple and basic is like that but in the piece of meat can have fat in it. So the calories in the piece of meat you eat will be higher. Therefore, you must also count the drinks in the diet, often with sugar in them.
5. Use of support products (food supplement)
Your daily diet should mainly come from raw, low-processed foods. However, supplements are not a bad choice. Before and after exercise, you should drink at least 20 grams of whey protein. Whey protein is often considered a supplement, but you should consider it as an important meal at key times of the day.