For grapplers that are looking to shred, lose fat, and just basically build a lean, muscular, aesthetic physique, you’ll no doubt already be well aware of just how much hard work, motivation, and dedication it actually takes for you to get in any type of decent shape in the slightest.
If you decide to really take your grappling conditioning to the next level, however, then just basic “clean eating” and regular training won’t be enough, as truthfully, most people’s idea of clean eating involves “diet” sodas and frozen ready meals.
The foods and nutrients that we put into our bodies will show on the outside and so if you’re looking to build the body you’ve always envisioned, take a look at this basic beginner nutrition plan guide which will have you piling on the muscle and shredding away the body fat like never before.
Protein sources
First up, we’ll begin by taking a look at arguably the most important macronutrient of all, at least from a muscle building perspective, and that is protein.
Protein plays a vital role in protein synthesis and it is a key part of the growth and repair of muscle tissue.
What’s more, however, is that as protein is also vital for cellular health and function, it’s more vital than ever because we ourselves are basically made up of billions upon billions of miniscule cells.
For anybody looking to build muscle, protein is obviously essential, but as well as that, it also plays a vital role in fat loss and metabolic function as well.
The reason for this is that protein is a thermogenic compound, which means that it is harder to digest and break down than other foods. When we try to digest it, our bodies must work harder and so require more energy, which means more calories are burnt.
This not only helps us to burn calories, it also prevents us from overeating because it stays in our stomachs for longer, keeping us feeling full for longer. If fat loss and muscle growth are your primary objectives, here’s a look at some ideal sources of protein:
Chicken and turkey – Chicken and turkey are very similar to one another, and, providing you stay away from the skin, are extremely low in fat and calories, whilst being fantastic sources of lean protein.
They’re versatile, taste great, and also contain essential minerals too.
Red meat – Whilst too much red meat can indeed be bad for us, if we don’t go crazy and eat too much of it, it is in fact extremely beneficial.
Lean red meats like beef, venison, and game, are fantastic as they’re naturally low in calories, contain B vitamins, and are rich in minerals such as zinc and iron.
What’s more, they also contain vital proteins and amino acids, including creatine.
Whole eggs – If you consume whole eggs, stay away from eggs, which come from caged hens as they contain very little nutritional value in the slightest. Instead, opt for free-range, or organic eggs instead. Eggs contain a complete, essential and non-essential amino acid profile, they contain around 5 grams of protein per egg, and the yolk itself is a rich source of healthy fats.
They’re also highly versatile and contain minerals as well.
Fish and seafood – Fish and seafood are also great sources of very lean protein, and in the cases of oily fishes, healthy fats as well.
Fish and seafood in general have been found to be extremely beneficial for the brain and the protein content itself is also very impressive.
Nuts and seeds – Nuts and seeds are ideal for vegans and vegetarians as they too contain healthy fats, vitamins, minerals, protein and amino acids.
Always opt for organic or natural nuts and seeds with no artificial seasonings, or added salt.
Carbohydrates
Carbohydrates are also extremely beneficial for anybody trying to get in shape as they provide energy, they help keep us sustained, and they help to prevent us from overeating too.
Plus, as an added bonus, many of us feel great after consuming them and as there are so many to choose from, you’re always able to find ones to your liking.
Typical examples of the most beneficial include:
Oatmeal – Rich in B vitamins and minerals, oatmeal is ideal as it provides a slow release of nutrients, with the soluble fiber helping to keep you feeling full for longer.
Rice – Rice, either brown or white, is another firm favourite amongst athletes as it is also a great source of carbs, and with brown rice, you get added vitamins and minerals too.
Potatoes – Potatoes, either white, or sweet, are ideal post-workout foods as they contain relatively high glycemic indexes, and so they can begin refuelling glycogen stores in muscles right away.
Fats
We shouldn’t fear fats, we should instead embrace them because they have been proven to be incredibly healthy and beneficial for us, providing we choose healthy sources.
Healthy fats lower dangerous cholesterol levels, they boost the metabolism, they fuel our bodies, they help strengthen our major organs, and much more besides.
Here are some of the best examples:
Oily fish – Oily fish such as salmon or mackerel, is packed full of omega 3 fatty acids, which provide countless benefits to the body in a number of different ways, especially in relation to brain health and function.
Avocados – Avocados are rich in natural oils as well as vitamins and minerals, which strengthen immunity, help promote weight loss, improve brain health and function, and much more besides. Plus, they taste amazing too.
Coconut oil – Coconut oil is a great source of Medium Chain Triglycerides which help strengthen the heart, boost immunity, provide antioxidant benefits, and plenty more besides.
These fats help improve major organ health and function, whilst communicating with fat burning enzymes, basically telling them to burn more fat which means you lose weight quicker.
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