Nutritional Information
Proteins
Proteins are the building blocks of muscle, and low protein intake leads to weak muscle growth, even though you otherwise eat and work out correctly. An interesting detail regarding protein is that it will release fat burning hormones such as glucagon and growth hormone. It means that the protein, as well as builds muscle and burns fat. You should get about 30 percent of the energy from proteins.
Carbohydrates
Carbohydrates build muscle glycogen which you need to work out. Without carbohydrates the training spirit will go down and work out
will be unfavourable for muscle development. A hormone called insulin is released while eating carbs. Insulin is a hormone that builds
muscle while stimulating muscle glycogen production. Despite this, the development of excessive insulin is not wanted. One reason for
this is that the insulin can have a fattening effect. If your goal is to increase muscle and burn fat at the same time, it is necessary
to keep insulin levels reasonable. To succeed in that, you should favour ingredients with low glycemic index.
The current WHO recommendation is to limit added sugars intake to no more than 10% of our total energy intake which might reduce the
prevalence of overweight and dental caries in the population (SSN - Société de Nutrition)
More information about glycemic index and glycemic load for 100+ foods (Harvard Health Publications)
Fat
The body burns fat when it gets fat from food which means that all the fat has a stimulating effect on the level of fat burning. However, there is a big difference in how much does each type of fat stimulate fat burning. Monounsaturated and polyunsaturated fats produce better fat burning effect than saturated fats, which leads to the fact that vegetable fats (nuts, oils, avocados, etc.) should be preferred instead of animal fats (meat, milk, egg, etc.) if you aim for a low body fat percentage. Fish oil is an excellent fat because it produces a high fat-burning signal. Also, weight gain is difficult by eating fish oil and fish.
Vitamines
Just like minerals, vitamins also have a significant role in muscle growth and fat burning. Many vitamins act as antioxidants, which can promote recovery and muscle growth. Some vitamins are essential for metabolism, and your body could never store glycogen, built muscle or burn fat if you don’t get vitamins from your food. Vitamins can be found in the same foods as minerals, and if you want to ensure adequate vitamin intake, you can enjoy a daily vitamin supplement as needed.
Minerals
These essential ingredients are surprisingly necessary for muscle growth and fat burning. The fact is that mineral deficiency can put an obstacle to achieving your goals. We know that magnesium is required to build muscle mass and develop strength. Zinc is crucial for the production of testosterone and hence the muscle growth. Calcium has been shown to have an accelerating fat burning effect, and too low calcium intake prevents your progress. Potassium is an important substance in muscle contraction. The best way to fill the need for minerals is to eat as little processed food as possible, in other words, a lot of vegetables, fruits, cereals, fish, meat, milk, eggs, poultry and so on. The mineral supplement is an excellent way to ensure your daily intake of minerals.