In bodybuilding, people believe that 70% of success depends on nutrition and 30% on training. However, it is wrong to say so. After all, a person should be 100% given to training. However, following the rules of the diet, you can speed up the process of burning extra pounds.
So, all the food we consume is made up of proteins, fats and carbohydrates.
For bodybuilders, of course, the most important of these three components is protein, because it is it that performs the building function in the body. And if your diet does not have protein, then there will be no muscles.
In turn, protein molecules consist of a kind of “building blocks” – amino acids. You must ensure that your diet contains a decent amount of animal protein, and if your goal is to lose weight, then this protein must contain a minimum of fat. The following products meet this requirement: eggs, lean beef, fish (pollock, cod, haddock, flounder, pike perch, hake, pink salmon, salmon), skim milk, low-fat cottage cheese, chicken, especially chicken breasts, turkey (breasts are also preferred). It is believed that while exercising with weights, it is necessary to consume about 2 grams of protein per kilogram of body weight, but advanced athletes, especially in the stage of recruiting relief, eat even more protein: 3-5 grams per kilogram of weight.
Carbohydrates are our main energy storehouse, the fuel through which the muscles, heart, brain, digestive system, etc. work. The body is able to store carbohydrates in reserve in the form of a special substance – glycogen, which accumulates in the muscles and liver.
Fats are also a kind of human energy battery, but fats are completely different from carbohydrates. First of all, fats are much more energy-intensive than carbohydrates. Fatty foods are much more nutritious. If splitting 1 gram of carbohydrates or proteins produces 4 calories, then splitting 1 gram of fats results in 9 calories. Fats are much slower absorbed by the body than even complex carbohydrates.Fats are not consumed during strenuous power work in the gym, but are used by the body during an aerobic activity associated with significant oxygen consumption: running, swimming, cycling, etc. Fats are deposited in the body in fat cells, the number of which is constantly and cannot decrease or increase (in the process of losing weight, fat cells seem to “shrink” or “shrink”). If we talk about the functioning of the human body, the fat is responsible for maintaining the hair, nails, for the production of testosterone and a number of other functions in a normal state.
Even if you have never practiced bodybuilding, you have repeatedly heard the words “calories” and “calorie.” By and large, the calorie content of food means the amount of energy that is released during its splitting. Generally, if you follow the laws of classical physics, this thermal energy is denoted in kilojoules, but kilocalories have been established for ease of understanding. You just have to open any handbook on nutrition to find out how many calories there are in a particular product. On the other hand, any kind of physical activity has an expression in calories. Even at rest, you spend a certain amount of calories that go to maintain the functions of your body. The amount of energy that you consume, while at rest, is called the basic or basic metabolism.So a 100-pound athlete, even doing nothing, will spend a lot more calories per unit of time than the average man in the street weighing 70 kilos.
Earlier articles dealt with bodybuilding exercises and metabolism.
The most effective diet for bodybuilding
You need to try to distribute your food evenly throughout the day , so that the meals are about every three hours. Get five – six meals a day . Even a eaten loaf with a glass of protein or one baked potato is considered a meal. You need to distribute the total number of calories evenly over meals. It is not necessary to try to consume exactly the same amount of calories for each meal, but there should not be sharp jumps and dips during the day.
The priority meal should be breakfast, since before it you had eaten nothing for several hours. So at the first meal you need to load in a little more calories than the next times.
The same applies to the period after training , at this time the body needs more nutrients than usual. Thus, the first and fifth meals have some priority over the others, but the latter also needs to be given enough attention. Remember, food is a whole system, and every meal counts.
Each meal should include a sufficient amount of top-quality protein – something that contains important amino acids, such as eggs, chicken, beef, protein shakes, dairy products. Do not forget to count every meal so that the protein intake during the day is constant.
You will also need carbohydrates.It seems to me that protein and carbohydrates are synergistic. To move amino acids from protein to muscle, you need insulin, which is released in response to carbohydrate intake.
E If you are prone to fat consumption, use a small amount of unsaturated fat , such as a teaspoon of olive oil per day. In addition, I would recommend taking fish oil, it helps control cholesterol levels and improves the response to insulin.
I eat some fruit, but I try to limit myself, because the fruit is rich in simple sugars that stimulate the deposition of fatty layers. Therefore, I eat fruit only once or twice a day. It is also important to eat a couple of servings of vegetables a day, which consist mainly of carbohydrates. I prefer fiber-rich vegetables like broccoli, cauliflower and spinach.
We should not forget about vitamin and mineral preparations. If you are working with large weights, your body is subjected to significant stress, so you need to use multivitamin complexes. Above the normal rate, I would advise you to add a couple grams of vitamin C, it is good for strengthening the immune system and the formation of collagen to restore muscle tissue and ligaments. Studies show that vitamin C lowers cortisol and is thus anti-catabolic. These trace elements need to be consumed constantly. You can also try taking creatine or glutamine for several weeks, and see how these drugs affect you. Do not try to boot to failure at once. Experiment with each of the elements separately and see how it affects you.
- Do not make a habit out of relaxation. If you want to eat pizza or hamburger, allow yourself. If you control yourself too much, the diet becomes torture.
- This diet is likely to help you gain extra muscle mass and lose fat. If you have not paid attention to protein before, now you will begin to get all the best results in training. Muscle tissue is metabolically active, so that by gaining extra muscle mass, you will begin to burn extra calories. And over time, pumping up muscles, you begin to lose fat.
- You should be serious about all aspects of bodybuilding , nutrition is only one of the three. The most important thing is to understand what you want to achieve, develop a serious real work plan and then steadily stick to it. Many people are always looking for some kind of magic formulas and numbers, can’t bring themselves to calm down, they constantly change everything. It seems to me, it is not constructive. The main thing is to develop a work plan and comply with it.