If you want to see your abs, you really see your abs, not just an easy definition, you need to focus on what you put into your body. Most people focus on finding a nutritional plan that works and religiously, if not a little obsessively, adheres to it until it stops working.
But your body needs a wake-up call every now and then. It needs to be challenged and cared for, just like your muscles. You don’t train the same thing every day and expect constant progress (and if you do, keep in mind that your wake-up call will change that too). In addition to a solid eating routine, you also need a new exercise routine.
Here we list the seven essential nutritional strategies you need to know if you want to have abdominal muscles defined.
1. The staples
Foods of animal origin are the best sources of protein because they contain all the amino acids the body needs for all of its functions, including muscle building. Chicken, fish, eggs, lean beef, and turkey should be your staple foods. Protein powder additives are also an acceptable source.
Remember that the fats in your diet come mainly from protein-rich foods. However, you can get more fatty foods like avocados, nuts, nut butter, and cooking oils like olives and olive oil. Coconut to make up for the rest.
2. Fuel up before and after workouts
If you want to lose weight, your meals before and after your workout should be tailored to your needs. However, some experts admit that there is a bit of trial and error in exercise nutrition.
We recommend a carbohydrate and protein shake (with about two grams of carbohydrates per gram of protein) immediately after your last repetition and a protein and carbohydrate meal (such as chicken breast and sweet potato) 60-90 minutes after shaking. And while some firmly believe in including a variety of fats in your diet, try to keep them out of the exercise window as they slow down digestion. It is not something you want during exercise when trying to build muscle and get support.
3. Be careful with carbs
A strict low-carb diet lowers your ability to replenish muscle glycogen (the fuel stored in muscle cells), which can make building and maintaining muscles difficult. And since muscles are metabolically active tissue that needs constant energy to grow and maintain, you want to build and keep as much as possible, as it makes a big contribution to achieving your fat loss goals.
Most carbohydrates should come from foods like potatoes, brown rice, pasta, and vegetables. Most green vegetables are very low in calories and can actually lead to a negative calorie balance as they can burn more calories than they contain during digestion. As a rule of thumb, you shouldn’t eat more than two to three grams of carbohydrates per pound of body weight.
4. Eat frequently
Many people still consume most of their food in two to three large meals a day, often for hours without eating anything in between. Sure, you can lose weight and fat with a reduced trio of calories from meals, but you can’t train your body to burn fat effectively, which is essential for maintaining weight loss.
A nutritious meal or snack every three hours stabilizes your blood sugar level ensures that the right nutrients are always available, and helps control hunger and sweet cravings. It also leads to more efficient storage of glycogen in the liver and muscle tissue; Therefore, your body does not cannibalize muscles for energy during exercise.
So divide your meals in half and lay them out. If you’re having trouble adjusting to extra mealtimes at work, prepare food in advance so that you can eat in the microwave or cold.
5. Do some math
For someone who exercises and trains regularly, the right protein is important to build muscle and lose fat. It is safest to take between 0.8 and 1 gram of protein per pound of lean body mass.
In this calculation, use the weight you think looks good, especially if you weigh 20 pounds or more. For example, if your optimal weight is 170 pounds, multiply that number by 0.8 grams: your daily protein requirement is 136 grams, which is 27 grams of protein per meal (at a rate of five meals a day). That’s about four slices of turkey meat or a small can of tuna filled with water.
6. Drink more
Fat is mobilized through a process called hydrolysis. If you don’t have enough fluid in your body, it will be difficult to break down fat. Drink frequently throughout the day, especially before and during exercise. Try to get at least 10 cups of water a day, even up to a gallon is fine. The most important thing to remember is that the human body is a little out of sync: if it tells you that it needs nutrients, it is already deficient. Never wait to get thirsty.
7. Start heavy, end light
Your first meal of the day and your first post-workout meal should include the highest carb intake of the day. Your body’s glycogen stores are used up when you wake up. Rapid replacement is critical to physical and mental function.
And your last meal (or two) of the day should focus on protein, not slow-burning carbohydrates like potatoes and pasta. The carbohydrates you eat should be of the “wet” type found in foods that are high in water and medium fiber, such as cucumbers, green lettuce, steamed tomatoes, and asparagus. Foods that are high in fiber and low in water absorb a large amount of water and pull it out of your system. Since you cannot drink while you sleep, you can maintain a relatively adequate water level at night with moist carbohydrates.
Bonus Tip: Get in the habit of eating fish for your last meal of the day. Fish is an easier meal and a great way to replace amino acids while maintaining essential fatty acids. Fish is also healthy: The American Heart Association recommends at least two servings of fatty fish (such as salmon and tuna) a week.