Column 72 | Under the microscope

ANSWER

Without knowing your training conditions, I'm assuming that your goal is to build muscle. In that respect, your nutrition plan is basically fine. However, some nutritional information is missing or incorrect, which is why I would like to correct it first:

1.) The two eggs in the morning provide around 170 calories and contain a total of about 16 grams of protein, no carbohydrates and twelve grams of fat.

2.) By "dextro" you probably mean dextrose - but you don't calculate any nutritional value for it. However, dextrose is a very energy-rich simple sugar. So 50 grams of dextrose are 50 grams of carbohydrates.

This increases your total daily intake to a good 435 grams of carbohydrates and almost 3700 calories. However, I advise against taking dextrose, as dextrose can often cause side effects such as increased water retention and thus a bloated appearance, increased lethargy/tiredness and/or gastrointestinal problems.

The much better alternative is maltodextrin, which is not only more digestible but also more effective. A special maltodextrin is, for example, in MALTO 95 It has an extremely high glycemic index, but at the same time the dextrose equivalent is very low at 12, which means that it is absorbed very quickly and evenly delivered to the muscle cells.

You consume around 2.3 grams of protein per kilo of body weight every day, which is completely fine. To boost muscle building even further, you can try to get 2.5 to 3 grams of protein per kilo per day. The carbohydrate portion, reduced by the 50 grams of dextrose in the evening, is around 380 grams per day, which is in the green zone for a building phase.

In my opinion, the amount of fat in your diet is too high and you should reduce it to a maximum of 100 grams per day. This problem can be easily solved. By replacing the tuna in oil with tuna in water, you will not only reduce the daily amount of fat by more than 30 grams, but you will also come under the 100 gram maximum limit that I recommend.

The ratio of saturated to polyunsaturated fat is also not optimal. It should be 1/3 saturated and 2/3 unsaturated and polyunsaturated fatty acids. I recommend healthy, cold-pressed vegetable oils, such as rapeseed and/or linseed oil, as well as nuts, such as walnuts and/or Brazil nuts. Two to three tablespoons of vegetable oil and a handful of nuts per day are sufficient.

You can also meet your need for polyunsaturated fatty acids by SALMON OIL CAPSULES The advantage over vegetable fat is its high content of omega-3 fatty acids, which vegetable oils do not have. This means you are not only doing something good for your fat metabolism, but also for your health.