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i will start fitness next week
i will start fitness to increse my strength and get more stronger, what kind of food should i be aeting and any support as medicament
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Hey there.
Can't say I agree with a number of things in the answer below.
First, red meat is not always good for you. Excessive consumption of red meat has been linked with adverse health effects. It should be something consumed in moderation.
Eggs are also very high in fat. They should also be consumed moderately. Egg whites on the other hand are an excellent source of lean protein which can be consumed pretty much as needed.
I agree with the idea of staying away from table sugar. I would also add that you should keep saturated fats low (these are fats found in animal products).
To gain weight you need a calorie surplus. Gaining strength implies gaining weight, particularly after the first few months of training (when the neurological adaptations have ceased). This means you need to eat quite a lot and quite often. Say maybe 4-6 times a day.
To give you specific quantities I would need to know your stats. But in general sample meals could be:
1. Protein source: Chicken, turkey, fish (tuna is excellent), red meat (in moderation), low fat cottage cheese, eggs/egg whites, etc
2. Carb source: Rice, potatoes, whole wheat bread, whole wheat pasta (regular kind is ok too, but whole wheat is better)
3. Fruits and greens (they are carbs too, particularly the sweeter they are, but their primary function is usually for vitamins, minerals, fibre, etc)
3. Healthy fat source: good quality oils (e.g. on a salad), unsalted nuts, oily fish, leafy green vegetables, etc.
Generally a meal should have one thing from all categories above. Sometimes you can get two categories in one (e.g. oily fish being both a good protein and fat source).
In regards to weight lifting supplements, you can use whey protein shakes right after training. I would not bother with anything more than that, and instead focus on getting your diet and overall food intake in order first.
Good luck
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Don't eat processed food and avoid a lot of sugar. Like, for instance: only eat the real butter not the "It taste like butter!" crap. Eat mulit-grain bread and all fruits and vegatables are good for you. Also, eat a lot of different kinds of red meat. That is always good for you. Eggs are also good for you because they supply a lot of protein. :) Good luck! You will do amazing.
:)
xx
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