Bodybuilder diet: sports nutrition for muscle building

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The for­mu­la for a beau­ti­ful body includes two com­po­nents — strength train­ing and prop­er nutri­tion. If a novice body­builder trains hard but neglects diet, he runs the risk of not get­ting far in terms of increas­ing strength and mus­cle mass. An organ­ism that does not receive the nec­es­sary nutri­ents in suf­fi­cient quan­ti­ties is not able to effec­tive­ly syn­the­size mus­cle tis­sue, quick­ly replen­ish ener­gy reserves and quick­ly elim­i­nate the effects of stress, which, in fact, are intense strength train­ing.

Choos­ing the right foods for a sports diet is only half the bat­tle. If you use only ordi­nary food when doing body­build­ing, then, no mat­ter how you make up the diet, you will not be able to ful­ly sat­is­fy the body’s needs for nutri­tion­al com­pounds. An ath­lete who active­ly builds mus­cle mass needs an increased influx of nutri­ents, but the human diges­tive sys­tem is able to digest and assim­i­late a lim­it­ed amount of food. In this case, you can not do with­out spe­cial addi­tives — sports nutri­tion prod­ucts con­tain­ing in a con­cen­trat­ed form the most impor­tant com­po­nents of a body­builder’s nutri­tion.

Proteins are a key element of the diet for muscle growth

Proteins are a key element of the diet for muscle growth

With­out pro­teins, mus­cle growth is impos­si­ble. They are nec­es­sary for build­ing new mus­cle fibers and regen­er­at­ing old ones injured dur­ing train­ing. Pro­tein pow­ders are divid­ed into types depend­ing on the type of raw mate­ri­als used. They dif­fer in amino acid com­po­si­tion and absorp­tion rate. The most pop­u­lar are whey and casein pro­teins. They are both rec­om­mend­ed for use when gain­ing mus­cle mass, but they should be tak­en accord­ing to dif­fer­ent schemes.

Whey pro­tein is an ani­mal-derived sports nutri­tion made from whey. It is char­ac­ter­ized by high bioavail­abil­i­ty and fast absorp­tion, con­tains all nine essen­tial amino acids, includ­ing BCAA. Since whey pro­teins are quick­ly digest­ed, they are best con­sumed in the morn­ing and imme­di­ate­ly after train­ing, that is, at those moments when it is espe­cial­ly impor­tant to ensure the rapid sup­ply of amino acids to the body. After a long night’s sleep, the reserves of use­ful nutri­ents in the body are deplet­ed. A cock­tail made from 20 grams (for a body weight of 90 kg) of whey pow­der and a small amount of sim­ple sug­ars will help fill the defi­cien­cy of amino acids. The same por­tion of pro­tein is rec­om­mend­ed to be tak­en before train­ing. And at the end of the train­ing — in the first half hour — you should drink a cock­tail of 40 grams of pro­tein and 80 grams of sim­ple car­bo­hy­drates.

Casein pro­tein is made from milk. In com­po­si­tion, it is not infe­ri­or to whey pro­tein, but at the same time it has an excep­tion­al prop­er­ty — pro­longed absorp­tion. This dis­tin­guish­es it from oth­er types of pro­teins. Casein nour­ish­es mus­cles with amino acids longer than whey pro­tein, so it is use­ful to take it just before going to bed or in the mid­dle of the night — in this case, you will have to wake up on an alarm clock. It is also rec­om­mend­ed to add casein pro­tein to the post-work­out shake by mix­ing it with whey. Use a serv­ing of 20 grams.

Amino acids in the nutrition of a bodybuilder

Amino acids in the nutrition of a bodybuilder

There are amino acids whose role in gain­ing mus­cle mass is espe­cial­ly impor­tant. They should be tak­en addi­tion­al­ly: not only as part of pro­tein pow­ders, but also as a sep­a­rate sup­ple­ment. Three amino acids — valine, leucine, isoleucine — are com­bined under the name BCAA (branched amino acids). This is one of the most pop­u­lar types of sports nutri­tion. BCAAs are involved in process­es such as mus­cle build­ing, pro­tein resyn­the­sis, ener­gy pro­duc­tion (as an alter­na­tive source), sup­pres­sion of catab­o­lism. It is rec­om­mend­ed to drink the dai­ly norm of BCAA in three sit­tings: after wak­ing up, before and after train­ing — 5–10 grams each.

Glu­t­a­mine is anoth­er amino acid that can be sup­ple­ment­ed to improve work­out per­for­mance. Glu­t­a­mine helps to fill the defi­cien­cy of glyco­gen: it is con­vert­ed into ala­nine, which in turn is con­vert­ed into glu­cose. This amino acid is also involved in main­tain­ing immu­ni­ty and ensur­ing nor­mal brain activ­i­ty. Glu­t­a­mine is syn­the­sized in the human body, and oth­er amino acids can be con­vert­ed into it. But the need for glu­t­a­mine is very high, and it increas­es even more with phys­i­cal exer­tion, ill­ness and injury. Glu­t­a­mine is active­ly used by the cells of the intesti­nal mucosa. If the diges­tive sys­tem lacks this com­pound, mus­cle tis­sue begins to break down. Glu­t­a­mine is drunk at a dosage of 7–10 grams in the morn­ing, before and after train­ing, and also at bed­time.

The amino acid argi­nine, tak­en as a sports sup­ple­ment, can improve tis­sue nutri­tion. It is a pre­cur­sor of nitric oxide, which has a vasodi­lat­ing effect. An abun­dant sup­ply of blood to the mus­cles con­tributes to their sat­u­ra­tion with hor­mones, amino acids, oxy­gen, glu­cose, and cre­a­tine. Argi­nine improves wound heal­ing and accel­er­ates the syn­the­sis of growth hor­mone. Tak­ing argi­nine in the morn­ing will help trans­port nutri­ents to the mus­cles faster. The dai­ly dose con­sumed before train­ing will pro­vide the body with soma­totropin. Use­ful and evening intake of argi­nine — 30–60 min­utes before bed­time. Drink an amino acid in a dosage of 2–3 grams.

Other types of sports nutrition: creatine, testosterone booster, vitamins

Other types of sports nutrition: creatine, testosterone booster, vitamins

Cre­a­tine is an essen­tial ele­ment of a body­builder’s diet. It is involved in the cre­a­tine phos­phate mech­a­nism of ATP resyn­the­sis, being respon­si­ble for pro­vid­ing the mus­cles with ener­gy. In addi­tion, it attracts water into mus­cle cells, cre­at­ing opti­mal con­di­tions for active metab­o­lism. By con­sum­ing 3–5 grams of cre­a­tine before train­ing, you can improve per­for­mance and increase the effec­tive­ness of train­ing. You can also take 3–5 grams of cre­a­tine at the end of your work­out, com­bined with whey pro­tein and car­bo­hy­drates.

Testos­terone boost­ers are sports nutri­tion based on nat­ur­al or syn­thet­ic sub­stances that can stim­u­late the secre­tion of nat­ur­al testos­terone. They are drunk short­ly before train­ing at a dosage of 250–500 mg. Testos­terone boost­ers are designed to enhance the process­es of anabolism due to the impact on the body of the male ana­bol­ic hor­mone. They also improve the con­duc­tiv­i­ty of nerve impuls­es, increase the strength of mus­cle con­trac­tions, and recharge the body with ener­gy.

Vit­a­mins are involved in almost all bio­chem­i­cal process­es. They pro­tect mus­cles from the action of free rad­i­cals and con­tribute to the flow of many bio­chem­i­cal reac­tions on which the growth of mus­cle tis­sue depends. When play­ing sports, an addi­tion­al intake of vit­a­mins E and C is espe­cial­ly nec­es­sary. These are pow­er­ful antiox­i­dants that ensure the safe­ty of mus­cle cells. It is rec­om­mend­ed to take 50 mg of vit­a­min C and 200–400 IU of vit­a­min E after each work­out, but not imme­di­ate­ly, but dur­ing lunch — vit­a­mins are bet­ter absorbed if con­sumed with food.

By Yraa

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