When muscle gains are your aim, you likely think about protein and carbs. But don’t ignore the other key macronutrient. “Fats make up steroid hormones in the body, like estrogen and testosterone, and if a diet skimps on fat, hormone production can be disrupted,” says Jennifer McDaniel, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. Interfere with testosterone in particular, and your body’s ability to build muscle will be compromised.
Having a small amount of fat about one to two hours pre-exercise will help provide sustainable energy and even out your blood sugar. Though your recovery snack should focus on carbs to restore glycogen levels and protein to rebuild muscles, a tablespoon of coconut oil in a post-workout smoothie may help prevent muscle loss.
About 20–35% of your calories should come from fat. Reach primarily for monounsaturated and polyunsaturated fats (including omega-3s), says McDaniel, who recommends two to three servings of fi sh per week, while also getting other omegas from plant-based sources like walnuts and chia seeds.
SHOULD YOU STEER CLEAR OF STEAK?
Esta historia es de la edición July - August 2020 de Muscle and Fitness Hers South Africa.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 8500 revistas y periódicos.
Ya eres suscriptor ? Conectar
Esta historia es de la edición July - August 2020 de Muscle and Fitness Hers South Africa.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 8500 revistas y periódicos.
Ya eres suscriptor? Conectar
PULLING OFF THE PISTOL
Go deep with this single-leg squat that challenges your balance, strength, flexibility, and control
GET A JUMP-START
Fire off more than 150 calories in 15 minutes with a combo of rope jumping and full-body conditioning moves
Becoming FIT AND FABULOUS JALA SUE
You may not believe what we’re about to tell you, but it’s 100 percent true. This month’s cover model, #HustleBootyTempTats supermodel Jala Sue, is 44 years old.
TRENDING FOODS
WHAT NEW BITES are people Googling now? Kansas City, MO-based nutritionist Mitzi Dulan shares the skinny on some of the hottest health foods and whether you should add them to your diet.
"I WAS TOLD THAT EXERCISE COULD KILL ME."
Even a life-threatening heart disease hasn't kept Mauri Reyene Peterson from pursuing her dream of becoming a personal trainer and bikini competitor
WRISTY BUSINESS
Keeping your wrists strong and flexible will go a long way towards helping you get the most out of your workouts
Fit Life
Busy much? Hers has your #fitlife formula - from sleek urban coats and athleticinspired footwear to glowing skin tips and quick beauty fixes for any parties you'll be attending. And for extra inspiration through the hustle and bustle, go backstage with groundbreaking USN Ambassador Alrieta De Wet to see how this superhero does it all.
keeping her edge
FROM FULL-TIME MOTHER TO FITNESS MODEL- SHE TRULY IS AN INSPIRATION TO ALL WOMAN.
RUDI PRETORIUS
The Biogen Ambassador and competitive fitness model talks counting calories, being judged, training on chest day and motorcycles.
MONIQUE LOPES
The 4 X Karate World Champion, and NABBA Fitness Bikini competitor dishes on her training, the Monique Fit Movement and her close-knit family.