Drive, recovery, and power supply are the pillars of bodybuilding. They are
all indispensable as complementary. If one of the three has just been missed,
it is all of your progression which is going to suffer.
Has this title the paramount role of the power supply in the practice of the
workout is more to demonstrate. To help you simplify the thing, here are 6
reference foods to include in your diet.
The egg :
Honor to the megastar, the king of the protéine, the friend of Rocky ate thought of good morning, Her Majesty the whole
egg ! I precise integer, because the loyal servant messir the
egg white, would happen almost to him steal the show despite its weaknesses.
The fault to the infamous, that dis-i the abominable yellow, which would be
ready (the rumour ... ) to kill us on the spot by exploding our cholesterol
levels. I would make it clear that there is a difference
between cholestreol ingested and blood cholesterol levels. And
although in relationship all two, do not worry because this is not 1 or 2 whole
eggs per day which will cause you so much concern.
The whole egg is the reference protein, that is to say that its
composition is what is best for our body. No deficit or excess in its amino
acids, the biological value is 100/100 (88 for the egg white), a reference I
say to you!
A chicken eggs of standard size provided an average 75 kcal, 6.4 gr
of protein, 0.1 gr of carbohydrates and 5.7 gr of lipids.
The basmati rice:
Excellent source of energy, the basmati rice brings amount of carbohydrates ( +
/- 77 gr/100 gr) while avoiding the contribution of gluten the usual cereal
sources based on wheat as the pasta, semolina etc. ..
Remember that the gluten can be cause of digestive disorders and that more and
more studies have warned against its too large consumption.
Why rice basmati specifically you will say to me? And well for its glycaemic
index (GI) of 60, where its neighbors Thai rice, glutinous rice etc. ..
are between 80 and 90.
This IG more bottom is explained by a percentage of amylose more important, to
the prejudice of the rate of amylopectin (these two polymers form the starch,
and more the percentage of amylose is large, more the glycaemic index is
low). This avoids the peaks in blood
glucose and fact of the basmati rice an ally at any time of the day, even in
the evening.
The white chicken :
Simple to prepare and inexpensive, the white of chicken is one of the great
classics of culturos for decades.
As the meat of all animal origins, it is composed of proteins (22 gr/100 gr) of
very good biological value (approximately 79), much greater than the protein of
animal origin.
White Meat lean by excellence, it is very appreciated for its low fat content
with only 2 gr of lipids at 100 gr.
His only fault is perhaps its nature a little dry (normal given that there is
very little fat), then do not hesitate to the marinate for more flavor and of
lubricity.
The sweet potato :
Challenger who won to be known, it offers the advantage of a source of
carbohydrates basifiante strongly coupled to a glycaemic index down
50. Having the two couples in a same food is pretty rare, so when in addition
we added the fact that it is not a great source of gluten, what else is there
to say that perfect!
As for all the carbohydrates, the means of cooking has an impact on the
glycaemic index (less the food is cooked, lowest is its IG).
To do nothing spoil his taste sugar is very nice, well more than its appearance
that it did not good pub.
A food to discover in any emergency if you do n't know . It is found
in the radius exotic fruits and vegetables from supermarkets and in the shops
bio.
The rapeseed oil :
Much richer than many other oils in omega-3, rapeseed oil is easy to find
today. His ratio omega-3 / omega- 6 ¼allows you to rebalance this report far
too rich in omega -6 in our diet modern (often closer to the 1/20! ).
In order to retain these valuable omega-3, keep the the fridge and
prefer its use non-heated, for salad dressings for example. For cooking, take
of the olive oil which supports much better heat.
A logic operation of salmon and rapeseed oil in your power supply
will allow you an optimal supply in omega-3.
The banana:
Easy to carry and available throughout the year, the banana is one of the fruit
the most protein-rich 1,2 gr / 100 gr, is 2 times more than in many other
fruits, but this is not fantastic not more! ), but also and especially in
potassium.
Also source of fiber, it is an important source of carbohydrates (22 gr for a
banana medium in size).
Like most fruits, the maturation is accompanied by an increase of
the IG and a taste sugar more pronounced. Has you to see on the basis of the
time of the decision.
Don't be rigid:
A good power supply is a power rich and varied. Do not hesitate to eat
everything, and tell you that the more the food is in its natural state, the
better it is for the nutritional level.
The cooking, preparation and preservation do that modify what dame nature has
put in place. We must not fall into the excess as with therégime paléo, but avoid at least to buy dishes" any loan".
Cultivate the pleasure of cooking and to combine pleasures flavor
characteristics and nutritional.