9 rules in a gym diet you must follow to achieve a fit body (Part 3)

Whey Protein

For example, to prepare yourself for the whole workout afterwards, just before 30 minutes of exercise, you can drink 20 grams of whey protein or a mixture of whey and casein along with about 40 grams of slow digesting carbohydrates.

Then, within 1 hour after the practice, you add Immediately give the body 20-40 grams of whey protein along with 60-100 grams of fast-absorbing starch.

Are there any dietary supplements? How does it use? Refer to the 5 common functional foods right at the gym.

6. Drinking enough water

Water is an extremely important component of the human body and must be included in the diet when exercising. Because water is the largest proportion of the body. Especially for practitioners, water is a lot more important.

You should provide adequate water for the body because of some reasons as follows.

More than 65% of your body is water (most muscle cells are water).

Water cleans your body, washing toxins and impurities can make you sick.

The process of generating energy, burning fat also requires water to ensure the biochemical reaction in the body is not stopped.

Water will help regulate body temperature, when outdoor temperatures rise.

Water helps curb cravings. Sometimes your appetite is due to lack of water.

Water helps to increase metabolism.

Water helps lubricate joints.

7. Eat the right kind of carbs at the right time

As mentioned above, you should choose longer-lasting carbohydrates for most meals, including those before you train.

Eat foods that contain slow-absorbing carbohydrates about 30 minutes before exercise; while fast-absorbing starches are suitable for use after a workout.

Studies have shown that athletes who eat slow-digesting carbs tend to be less tired, burn more fat and have less hunger during exercise.

Eat the right kind of carbs at the right time.