19 سنوات
I do a lot of sports but I feel like I don't eat enough (1600 calories per day). If I increase my daily calorie intake (of healthy food) will I gain fat or muscle mass ?
10 أغسطس 2014
The right option is that you must increase your caloric intake beside the intense workout you are practicing ,side by side
it is like a balance in a scale between the two sides and any time the side of a scale get down then there is one side won on the other .
need to increase weight you must take more than the loss
need to stabilize you need to take as much as you loose
need to lose weight then you need to take less than you consume in exercise .
SO the big question is the extra weight i consume will turn into fat ,the answer for this question is it depends on the amount of food ,the options of food you are consuming ,
if you take more fatty food ,junk food ,>>>>this lead to more fats
if you take more sweets and carbohydrates >>>>>excess sugar in the blood turn into fats
if you take protein food >>>you will gain muscles but if more and more protein uric acid will increase you may have liver disorder and joint pain this is seen especially in the people taking lots of whey protein and supplements usually the natural protein sources less to make problems except if taken in an inbalance way
SO what to take ,
you must take the three conpositions protein fat and carbs but in balance
Therefore the right option is having a well balanced food to have a healthy increase in weight which is beside training you will gain muscles instead of fats
These are certain tips :
>increase protien intake,protein-rich foods include meat, cheese, milk, fish, and eggs. For vegetarians, protein can be found in soy products such as tofu as well as in combinations of foods, such as rice or corn with beans.
you can take your enough protein needed for workout through your food better than take it in the form of a milk shake or a powder
To build a pound of muscle, the body needs between 10 and 14 additional grams of protein per day.
That’s not really that much. Some of these powders have 80 grams of protein per serving. You don’t need that. All your body is going to do is break it down for energy. And too much protein can be hard on your kidneys and your liver.
The maximum amount of protein that most adults can use per day is 2 grams per 1kg of body weight.
So if you wants to build muscle mass, and you weigh about 80 kg, the most protein you would need per day is 160 grams. That sounds like a lot, but one 4-ounce hamburger contains 30 grams of protein, 1 can of tuna has 40 grams, and a single ounce of cheddar cheese has 7 grams, i medium chicken breast|(skin not eaten )contains 50 g protien,30 grams of protein from 1 cup of boiled soybeans,other sources of protiens are :fish (salmon,tuna ,halibut), cheese ,nuts,milk yogurt ,eggs,..
>carbohydrates, too, help build muscle and facilitate all of your vital functions, brown rice, pasta, potatoes and whole grains fall into the approved category.
> after workout eat a protein meal to benefit and have bigger muscles.
>Don't miss drinking much water when exercising and after .
This is a food plan to be as a routine while exercising and it is a good idea to avoid supplement if you can fulfill the needs for workout .
you can also go to a nutritionist for a more detailed plan depending on weight height energy released and weight desired beside building muscles .
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