Correct training combined with controlling kilojoule intake means you can loose body fat while also building muscle. To assist with controlling your kilojoule intake, it is important to:
- Avoid nutrient poor, energy dense, high sugar and high fat foods such as sugary drinks, lollies, fried foods and packet snack foods.
- Minimise alcohol, as it tends to increase body fat stores and reduce muscle mass.
- Time food consumption around your training. By having your next meal as your recovery nutrition you may minimise the need for excess snacks, which saves kilojoules. Or, have a small snack or drink with at least 20 g of protein after training to aid recovery before your next meal.
- Add plenty of vegetables and salads to meals and snacks, this will help fill you up without adding extra kilojoules.
- Ensure you have protein with each meal and snack every 3-4 hours to help keep you fuller for longer.
- Control your carbohydrate intake to approximately 1/4 to 1/3 of your plate at meal times. Carbohydrates are an essential part of our diets, but it’s important to limit the amount you eat if you want to build lean muscle.