When we observe a bodybuilder’s diet, it is really difficult to understand.
An athlete can consume a huge amount of food a day, sometimes increasing the rate of the daily energy value of food to 8,000 Kcal.
And sometimes the same athlete can go to the rational mode, reducing the daily diet many times.
But how to do it properly, to arrange ernährung beim muskelaufbau (build your muscle through nutrition)?
There are legends about bodybuilding’s nutrition and a huge number of books have been written, in addition to that new diet every day.
Most of the current diets only work for a while, then the body adapts and you have to look for something new again.
Today we will speak about ernährung beim muskelaufbau, which is building a "dry" muscle growth with minimal fat.
Bodybuilders can eat 6 or 8 times a day, taking a protein drink before bed.
Then, at 3 o'clock he should drink protein again. Opening his eyes in the morning, the athlete goes back to the fridge.
Only this style of life will help you to demonstrate muscles, worked to bones and a flat belly cubes in the competition.
This means that you need to eat a lot and often, but in the right way.
Human metabolism (this is a normal condition in which the body burns as much calories as it receives, and maintains a constant weight) is affected by many factors and can be adjusted depending on the purpose.
This provides the ability to control body weight. The purpose may be burning excess body fat (catabolism), or weight gain (anabolism) due to "dry" muscle.
But a clear disregard for the planning ernährung beim muskelaufbau can lead to poor results.
Carbohydrates - are necessary attribute for muscle building.
The athlete without enough carbs - it's the same thing as building without bricks.
Carbohydrates are not only responsible for the body energy, but contribute to the preservation and assimilation of protein as well.
However, if you do not control the ingestion of various sugars, it can destroy even the genetically innate bodybuilder.
Therefore, you should choose a specific dose of carbohydrate that is sufficient for muscle growth and strength indices in the period of work "on the muscle mass."
The dosage depends on body composition, weight and other individual factors. Smart diet also involves gradual decline in the number of carbohydrates a day.
The breakfast, lunch and dinner - that's the main time for carbohydrate intake. All subsequent meals should contain less carbohydrate calories.
You should give preference to the following products: rice, buckwheat, boiled and baked potatoes, pasta and bakery products from wheat flour, bread, bran, nuts, corn, soy, beans, peas, bananas, or simply oatmeal (especially for breakfast).
The recommended dose of carbs for muscles to gain size and strength increases from 6 to 10 grams per kilogram of body weight (if you weight 70 kg, you need from 420 to 700 grams).
Such a difference in the amount is due to the fact that each of us has different rhythm of life, different working conditions, sleep patterns, volume and frequency of training.
Proteins – are the second important macronutrients. The amount of protein should never fall below 2 grams per 1 kg of your own weight. Ideally, it should be 3-4 g per 1 kg.
The best sources of protein are chicken, fish, lean beef, turkey, rabbit, squid, eggs (2 yolks for 10 proteins), and low-fat dairy products (yogurt, cottage cheese, milk).
But you should avoid the drinkable yogurts: they contain a lot of simple carbohydrates.
All meat products must be boiled or steamed.
Fat is necessary for the body, but in much smaller quantities. However, it is impossible to eliminate fat completely, because it contributes to the absorption of some important vitamins.
Sources of unsaturated (vegetable) fats - are peanuts and peanut butter, olives, olive oil.
Sources of polyunsaturated fats - are sunflower and corn oil, and walnuts.
To improve your fitness level, some products should be excluded completely.
First, it is foods rich in saturated (animal) fats: fat milk, sour cream, mayonnaise, cheese, cream, butter, margarine, pork, and lamb, roast chicken and beef fat.
Second, it is food, which consists of low-quality carbs: honey, candy, pizza, cakes, cookies, soft drinks and juices with high sugar content, fried potatoes.
Now, you should choose a favorite food of those which are in the list of useful and forward - in the kitchen!
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And sometimes the same athlete can go to the rational mode, reducing the daily diet many times.
But how to do it properly, to arrange ernährung beim muskelaufbau (build your muscle through nutrition)?
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