{"id":1900,"date":"2022-11-02T08:22:21","date_gmt":"2022-11-02T08:22:21","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1900"},"modified":"2023-09-10T17:15:26","modified_gmt":"2023-09-10T17:15:26","slug":"bodybuilding-diet-get-ripped","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/it\/bodybuilding-dieta-farsi-strappare\/","title":{"rendered":"6 consigli dietetici per bodybuilding per aiutarti a farti tagliare e strappare"},"content":{"rendered":"

Perdita di peso<\/a> \u00e8 l'obiettivo primario di ogni bodybuilding ben pensato programma di dieta<\/a>. Senza di esso, nessuna quantit\u00e0 di sollevamento pesi o altro allenamento di bodybuilding pu\u00f2 darti i muscoli definiti che desideri. Utilizza i seguenti consigli per mettere insieme una dieta che supporter\u00e0 la tua routine di esercizi e accelerer\u00e0 i tuoi progressi verso i tuoi obiettivi di perdita di grasso e di costruzione muscolare:<\/p>\n

6 consigli per la dieta del bodybuilding<\/b><\/h2>\n

Dai un'occhiata alla nutrizione del bodybuilding sei, bodybuilding<\/a> consigli dietetici e consigli dietetici da perdere<\/a> grasso sotto per aiutarti a raggiungere i tuoi obiettivi di massa muscolare magra, perdita di peso e fitness.<\/p>\n

<\/h3>\n

#1.<\/strong> Mangia spesso<\/h3>\n

Mantenere un programma alimentare regolare di sei pasti al giorno (ogni 2-3 ore): ci\u00f2 garantisce un apporto costante di glucosio al cervello e al corpo, riduce la fame, aumenta l'energia e il metabolismo e mantiene alti i livelli di glicogeno muscolare.<\/p>\n

\"\"<\/p>\n

#2.<\/strong> Proteine sufficienti e buone<\/h3>\n

Assumere abbastanza tipi e quantit\u00e0 adeguate di proteine la tua dieta<\/a>: Per determinare il tuo fabbisogno proteico giornaliero, moltiplica il tuo peso corporeo per 1,2. Calcola il tuo quotidiano proteina<\/a> assunzione dividendo il totale per 6. Mangia solo pesce bianco come la tilapia e aggiungi carne magra come tacchino e pollo ai tuoi pasti. I frullati proteici non dovrebbero costituire pi\u00f9 di tre dei sei pasti giornalieri. Dovrebbe seguire il supporto nutrizionale per la riparazione e la crescita muscolare i tuoi allenamenti<\/a>. Dovrebbe bastare una miscela di crema di riso e proteine del siero di latte in polvere. Solo il pasto subito dopo un allenamento dovrebbe essere solido; gli altri due pasti assunti dopo l'allenamento possono essere in forma liquida.<\/p>\n

<\/h3>\n

#3.<\/strong> Controlla i tuoi carboidrati<\/h3>\n

Per determinare quanti grammi di carboidrati devi consumare ogni giorno, moltiplica la tua massa corporea magra (peso corporeo senza grassi) per 0,8: Per calcolare i grammi di carboidrati nel Pasto 1, il tuo pasto pre-allenamento e il tuo pasto post-allenamento, dividi semplicemente il totale per 3. Per aiutarti con il tuo obiettivo di perdita di grasso, attieniti ai carboidrati a basso indice glicemico (come patate dolci, riso integrale, farina d'avena e grana). Tuttavia, puoi comunque mantenere il tuo pasto post-allenamento a base di crema di riso, che \u00e8 un carboidrato ad alto indice glicemico, a condizione che l'assunzione di altri carboidrati sia costituita da carboidrati a basso indice glicemico.<\/p>\n

\"\"<\/p>\n

#4.<\/strong> Consumare verdure:<\/h3>\n

Una dieta ricca di carboidrati di fibre non solo aiuta a sopprimere l'appetito, ma anche a rallentarne il rilascio altri nutrienti<\/a>, mentre aumenta l'assorbimento delle proteine da parte del tuo corpo. Le verdure aiutano anche a pulire il tuo sistema e ad aumentare il tuo tasso metabolico (poich\u00e9 il corpo deve lavorare sodo per digerire le verdure). Le verdure della variet\u00e0 a foglia verde (lattuga, fagiolini, broccoli, ecc.) possono essere consumate il pi\u00f9 possibile senza preoccuparsi troppo della quantit\u00e0 consumata.<\/p>\n

<\/h3>\n

#5.<\/strong> Mangia i tuoi grassi essenziali:<\/h3>\n

Sono fondamentali per il tuo benessere, la protezione muscolare e la perdita di peso. Se non ne hai abbastanza, non solo avrai problemi a sviluppare muscoli e perdere grasso, ma ti sentirai anche stanco tutto il tempo. Aggiungi 2 cucchiaini di olio di semi di lino al frullato proteico o al piatto principale.<\/p>\n

\"\"<\/p>\n

#6.<\/strong> L'acqua \u00e8 essenziale:<\/h3>\n

Rimanere adeguatamente idratati \u00e8 importante poich\u00e9 aiuta a ridurre il peso, aumentare i muscoli e la tua salute generale. Ti aiuta anche a sentirti pi\u00f9 pieno per periodi di tempo pi\u00f9 lunghi, il che \u00e8 ottimo quando stai cercando di ridurre le calorie. Bevi almeno la met\u00e0 del tuo peso corporeo in once d'acqua ogni giorno.<\/p>\n

L'assunzione di carboidrati dovrebbe essere aumentata di 1,3 volte la massa corporea magra (peso senza grassi) durante il fine settimana. Per evitare che il metabolismo del tuo corpo si adatti a la tua dieta<\/a>, prendi la tua quantit\u00e0 totale di carboidrati e dividila per 5. Consumali ai Pasti 1, 3, 4 e 5. Se vuoi evitare di mangiare carboidrati amidacei dopo le 18:00, prova a programmare il Pasto 5 all'inizio della giornata.<\/p>","protected":false},"excerpt":{"rendered":"

La perdita di peso \u00e8 l'obiettivo principale di qualsiasi programma di dieta per bodybuilding ben ponderato. Senza di esso, nessuna quantit\u00e0 di sollevamento pesi o altri allenamenti di bodybuilding pu\u00f2 darti i muscoli definiti che desideri. Usa i seguenti consigli per mettere insieme una dieta che sosterr\u00e0 la tua routine di esercizi e accelerer\u00e0 i tuoi progressi verso la perdita di grasso e la costruzione muscolare [\u2026] Di pi\u00f9<\/a><\/p>","protected":false},"author":3,"featured_media":1977,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,70],"tags":[],"class_list":{"0":"post-1900","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-nutrition"},"yoast_head":"\n6 Bodybuilding Diet Tips to Help you Get Cut and Ripped - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Check out the six bodybuilding nutrition, bodybuilding diet tips and diet tips to lose fat below to help you achieve your lean muscle mass, weight loss and fitness goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/it\/bodybuilding-dieta-farsi-strappare\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Bodybuilding Diet Tips to Help you Get Cut and Ripped - 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