Very frequently asked question by all bodybuilding and other sport beginners is the question whether it is possible to build muscle mass with only three meals a day (so that the meals will be divided into breakfast, lunch and dinner)What’s most important to know in practice for this approach to eating is that the quality, quantity and timing are the most important factors for muscle development. When it comes to exercise it is best to make night time training (or at least 2-3 hours after the main meal – lunch )
When it comes to breakfast, it must contain 20% – 25% of total daily calorie intake (if an active person needs a total of 2200 calories per day which means that the breakfast should be between 450 and 550 calories).This means that the breakfast, will be moderate and not very plentiful rich with all the nutrition needed.
An excellent choice for breakfast is an omelet (with cheese and a few slices of chicken or turkey meat) combined with a salad or oatmeal combined with a protein shake and a few pieces of fruit (the best choice is a banana, apple or orange).In this approach to nutrition, the breakfast is the second most important meal of the day. But the days when you workout, the breakfast should be the largest and most important meal in the day with 40% – 45% of total daily calorie intake.
When it comes to lunch, it should be 30% of total daily calorie intake. The reason for this low percentage of calories is because training is made ??after 18 or 19 o’clock according to the fitness industry there no need to overload the digestive system with a large amount of food before the workout.
Lunch should consist of the following protein sources: chicken, turkey meat, pure beef or fish. When it comes to carbohydrates they should have low glycemic index. But the days when you rest, that means you don’t workout, the meal can be richer and contain more calories.
3.Immediately after workout
Immediately after a hard workout it is best to consume 25-30 grams of protein in the form of a sports supplement with 30-40 grams of simple sugars (or carbohydrates with high glycemic index) in order to use the 45 to 60 minute anabolic window according to fitness industry is the most important factor in proper muscle growth.Also if your budged is a bit higher you can afford to buy glutamine, that helps for better and faster recovery of your sore muscles.
Dinner should be the largest and most important meal in the day (except on days when you do not exercise because that breakfast is the most important and biggest meal of the day with 40% – 45% of the total daily intake of calories, and dinner in this case should should be 30% of total daily calorie intake) by 50% – 55% of total daily calorie intake.Protein drink which is consumed in combination with 30-40 grams of simple sugars should be calculated as part of the dinner. The best choice for dinner is lean and quality meat (chicken, turkey or pure pork) combined with potatoes, pasta (noodles), rice, egg whites or cottage cheese and salad.
When you skip meals, the body enters a stage of starvation. During this phase, proteins, carbohydrates and fats are used as energy. Carbohydrates are the number one source of energy for the body, and then protein and finally fat. As this phase continues to occur, the following activities take place in the body:
- Quantities of glycogen in muscle and liver expire
- As glucose levels fall, the body is seeking other sources of energy. Nerve and brain require energy in the form of glucose, muscle tissue (muscle) are broken down into energy. (it is not good if your goal is to build muscle mass)
- It reduces the level of T3 thyroid hormone; the greater time between meals, the greater decrease in T3
- By making the effort to save the remaining protein, the body begins to metabolize fat as energy in the form of ketone compounds
- Negative effect on insulin can cause insulin spike, which in time leads to excess fat storage
The process of using ketone compounds as energy is called ketosis. This process may have the following negative effects on the body:
- Decreased blood pressure
- Increased risk of kidney disease
My name is Bojan Velevski,im owner of the website www.fitnesstopdog.com mentioned above,Im 24 years and I live in Macedonia,Europe.I have master law degree aquired recently.My hobby is fitness and maintaining healthy life in general so I decided writing articles and later on the idea for the website was born.If you are interested more in proper nutrition,workouts,fat loss, you can find more on the web site.