NUTRITION TRAINING

5 simple steps diet to get striations

Diet to get striations

People who work out, wish to get visible results for their effort. One of these is getting striations. But, because nothing comes easy, without systematic training, let’s discover a 5 steps short-cut to develop a muscular body.

Diet to get striations

Step 1

Reach your ideal weight

The striations you want so much, are easier to become visible when you reach your ideal weight. Therefore, if you have additional weight, you must lose some pounds. Be careful, though! Strict diets might have the opposite result, as you can lose muscle mass. What you need, in order to get rid of excessive fat, is a well-balanced diet, sufficiently rich of calories and nutrients, consisting of small and often meals throughout the day. The normal body fat percentage for women is 18-28%, while for men is 10-20%. If possible, visit a dietician, so you can get your body fat measured, to make sure you lose only fat.

Step 2

Cut down diet fat to the minimum

To get striated muscles, what you need apart from minimum body fat, is minimum diet fat. But, first of all, let’s get straight about what we mean by cutting down diet fat. Fats are necessary, the same way carbohydrates and protein are. They supply the organism with the needed energy, fat burners, vitamins and fat acids. In order to achieve a beautiful body with deep muscle striations, you need only 20-25% of total energy intake to come from fats, meaning if you need 2.000 calories per day, 400-500 should derive from fats. To reduce the amount of fat in your diet, cook in steam, use less oil in your salads, take the skin and fat off meat, choose skimmed milk products and prefer eating cheese like cottage, flowery, katiki or mizithra.

Step 3

Pay attention to the type of fat you eat

Equally important in forming striations, apart from the total amount of fat eaten, is the type of fat consumed. Try to reduce saturated fat and increase unsaturated (polyunsaturated and monounsaturated). Say NO to fat coming from meat, sweets, heavy cream and fried foods. GO FOR olive oil, nuts without salt, avocado and fish.

Step 4

Increase protein consumption

Protein is an essential nutrient in the diet of people engaged in Pole Dancing & Aerial Acrobatics (Aerial Silks, Aerial Hoop, etc).

For endurance exercises, you need 1-1,2 gram of protein per kilo, per day, while for resistance exercises, protein increases to 1,4-1,6 gram per kilo.

Very good choice apart from animal protein (beef, chicken, fish milk products) is the plant protein found in legumes, cereals, nuts, soy and veggies. Therefore you don’t need to consume only meat. You can include soy in breakfast, have legumes for the main meal, or use in your salads and have a snack of nuts between meals.

You can buy Protein Powders on My Protein Store

Step 5

Pay attention to the liquid calories

As athletes/dancers, you need to stay hydrated, therefore you need to drink plenty of fluids, and make sure you don’t feel thirsty. Therefore you have to consume many liquids throughout the day. On the other hand, you must avoid fluids that hide many calories. Water is the best choice, as it has zero energy. You can also have some isotonic drinks, as long as you don’t exceed the number of calories needed. One thing is for sure… if you want to get striations, you need to exclude from your diet any alcohol and soft drinks containing sugar.

If you want to get striations, you need to exclude from your diet any alcohol and soft drinks containing sugar. Click To Tweet

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Do not forget! Muscle mass develops with training but, the correct diet is what will make the difference. A diet rich in carbohydrates and protein and low in fat is exactly what you need to build a healthy and muscular body.

 

References:
1. Position of the American Dietetic Association, Dieticians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, J Am Diet Assoc. 2009; 109:509-527.
2. Campbell B, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8.

About the author

Maria Perperidi

Nutritionist

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