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Diet of chicken, sweet potatoes and egg white is risky for health

Diet of chicken, sweet potatoes and egg white is risky for health

A balanced diet consists of food diversity. One of the basic principles of human nutrition is to provide the individual with a varied diet in color, textures and all available nutrients in balanced amounts.

Currently we are bombarded with fad diets, these are becoming more restrictive, and the worst , being carried out by physical activity practitioners who seek incessantly an aesthetic improvement. However, several studies have already shown that the performance of these types of diets with nutrient deprivation can lead to losses in athlete's health and performance, since they can induce dehydration due to fluid loss and loss of electrolytes, in addition to intestinal constipation, headaches and bad breath.

In the academies the goal in common is the muscular hypertrophy, thus, seeking this type of result one of the diets that the individuals are adepts is composed of egg whites, sweet and chicken at every meal. Physically active individuals need a balanced diet in all nutrients (carbohydrates, proteins, fats, vitamins and minerals) taking into account the type of activity, duration, period and goal to be achieved, which does not occur in this type of diet.

Below we cite possible elucidations for the choice of these foods in the diet for the purpose of gaining muscle mass:

Egg white: it is a protein rich food, mainly albumin, related to posttraining muscle recovery. In two egg whites we have approximately 6 grams of protein, we recommend at most the intake of 2 units a day.

Sweet potato: it is considered a food source of complex carbohydrate with low glycemic index, that is, when consumed it takes one longer time to be digested and released as glucose into the bloodstream, not leading to insulin spikes. In this way it can be beneficial in the pre-workout by providing energy during the practice of physical activity, prolonging the individual's training and preventing fatigue. Many bodybuilders also opt for sweet potatoes as a dietary carbohydrate source because it contains fiber, vitamin C, and potassium. However it is important to remember that some of these nutrients (vitamin C and potassium) are lost in the cooking water and the fibers are more present in the shell.

Chicken: it was chosen as a source of high biological value protein, has all the essential amino acids (which the body does not produce), these amino acids are responsible for muscle anabolism, especially post-training. Studies have shown that amino acids are responsible for acting on muscle signaling pathways by controlling the synthesis of new proteins, thereby helping to recover damaged fibers.

Thus, we see that these foods have their properties and are important for individuals who seek a gain of muscle mass. However, a nutritionally balanced diet should contain a protein intake of 15 to 20% of the total energy value, and this diet can reach up to 75% of the total protein value. Although proteins are singled out as one of the main nutrients involved in muscle recovery and lean mass gain its use for mass gain is limited by the body. Some studies show that the maximum intake that will be used by the muscle is 20 to 25g of protein per meal. If at each meal a person consumes 2 chicken steaks (100 grams each) they will be eating about 40 grams of protein.

A hyperproteic diet can lead to kidney overload since the end products of protein metabolism (urea and ammonia) are filtered in the kidneys. In addition, protein foods generate residues that acidify blood, which can lead to increased uric acid and loss of calcium from bones.

Inadequate carbohydrate consumption can lead to unwanted symptoms such as moodiness, tiredness, and headaches through the production of ketone bodies, a toxic compound produced by the body for energy.

In addition, this diet, when performed, can lead to deficiency of nutrients to the individual, such as inadequate fat consumption. Since the only fat present is the saturated fat coming from the chicken. The consumption of fats in the diet must occur in order to achieve optimization in the absorption of liposoluble vitamins important for the metabolism of sportsmen. However, fat intake should not exceed 30% of the total energy value of the day, and preference should be given to the consumption of unsaturated fats present in fish, oilseeds and olive oil.

This diet has a low fiber content, on average 6 grams a day, and the recommended would be 25 to 30 grams a day. Intake of fiber from fruits, vegetables, vegetables and whole grains works to improve intestinal functioning, decrease cholesterol absorption and even help in weight loss, since its consumption is associated with a longer satiety.

We found that in this food plan there are deficiencies of antioxidant vitamins and minerals like vitamins C and E, selenium, zinc and calcium. Vitamins C (acerola, orange, strawberry, cabbage) and vitamin E (olive oil, walnuts, soybeans) help fight free radicals, molecules that can attack cellular DNA and lead to cancer, cardiovascular disease and even even premature aging. In addition, selenium (nuts, nuts, almonds) and zinc (fish, whole grains), as well as acting in the antioxidant system, play a central role in the individual's immunity, which is often impaired when feeding is very restrictive. Calcium (milk and dairy products, dark green vegetables and sardines), a mineral strictly related to bone metabolism and muscle contraction, is essential for physical activity practitioners.

The Brazilian Society of Sports Medicine recommends the intake of 1.2 to 1.4 g of protein (per day) per pound of weight of the individual that knits daily and aims to gain muscle mass. To adjust this intake of proteins, it is important to make a rotation between the types of meat (chicken, fish, red meat without fat), milk and natural yogurts, white cheeses, legumes (beans, chickpeas, lentils) and oleaginous in order to maintain adequate intake of all nutrients and control the amount of saturated fat and cholesterol.

Regarding the consumption of carbohydrates should prioritize the consumption of integrals such as bread and whole-grain toast, brown rice, quinoa, (potato, manioc, mandioquina, sweet potato).

You should also consume 5 servings of vegetables a day among fruits, vegetables and vegetables, to ensure the supply of vitamins, minerals and fiber.

Finally, we must prioritize hydration and electrolyte consumption by individuals seeking muscle hypertrophy. The muscle is composed of 70% water, ie, hydration is a limiting factor for the healthy development of a muscle mass. During training there is a significant water loss, as well as a loss of minerals such as sodium and potassium, which must be replenished by post-workout meals (fruits, coconut water, vegetables) or through the isotonic. collaboration of nutritionist Karina Valentim of PB Consultoria em Nutrição


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