martin
Hello I'm a Brazilian Jiu Jitsu fighter and I'd like to know what diet would be convenient to follow and what supplements should I take to increase my lean muscle mass while decrising my body fat percentage, what
would make me a faster, stronger and explosive athlete because I train hard but sometimes I feel I'm doing things wrong.
The most effective way to increase lean body mass (fat-free mass) and decrease body fat is a combination of consistent strength training and a nutritious diet. Athletes who train usually have an easier time building muscle than they do losing fat which points directly to diet. A diet rich in lean proteins (chicken, fish, turkey, egg whites), good carbohydrates (rice, pasta, sweet potatoes) and low in saturated fat (fried food, cheese, butter, junk food) is what you want to aim for to reduce your body fat while buiding muscle. If you are looking for the proper supplements to take I recommend Branched-Chain Amino Acids (sold as BCAA) which you take pre and post workout to ensure you are not burning your own muscle tissue for energy. You might also want to consider taking glutamine (5gm per day) which allows your muscles to recover quicker and strengthens your immune system. Good luck and let us know if you have any more great questions!
Sincerely,
Heather Campanile, RD
PIctured above is Brazilian Jiu Jitsu Fighter Daniel Gracie after losing 8% Body Fat
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