Bodybuilding: nutrition for athletes
Professionals repeat each other, word for word: The more you eat.the more you become! In fact correctly.but in fact many slozhnoctey.If you begin to eat everything, that weight gain may be illusory.Yes, the scales show impressive figures, but behind them is not worth anything, other than the.Can only help out a special nutrition program, balanced by the canons of Nutrition.About it and will be discussed further.
Calories
You eaten the food most convenient to measure not grams and kilograms do not, and calories, t.e.no units of weight, and one energy.Why? Yes, because you are wasting energy when you work or go to the gym.As a result, it is easy to figure out what your energy balance.In fact, it is very easy.If you consume more energy.than it spends.then your energy balance will be reduced each day with a positive balance.This, in turn, will mean a weight gain.Surplus unspent energy topiva will be delayed.firstly.in the form of fat otlozhey.secondly.in the form of glycogen in the liver and right muscles.and.Third.in muscle cells as an additional protein.It is clear.if you stand on the scales.then they will register growth of body weight.and this growth will continue exactly as.how much you eat to satiety.
If you consume less food in the form of energy.than it spends.then the lack of fat.carbohydrate and protein will be replenished from the previously accumulated stocks.and then directly from biological tissues.Clearly, the energy balance is negative, and you begin to melt like a candle.
And finally, if you get the food as much as wasting, then body weight will remain unchanged.
From the foregoing it is clear.that the growth of muscle "mass" is possible only in conditions of positive energy balance.
The total energy value of diets are counted.adding together the energy components of proteins.carbohydrates and fats.However, energy is incomparably poorer protein than fat and carbohydrates.The difference is so great that our body.in practice, "pays no attention" to the proteins as a source of biological energy.The main sources of energy for it are carbohydrates and fats.Moreover.depending on the type of physical activity, body prefers more or fats.or carbohydrate.As for bodybuilding, there is unbeatable source of energy are carbohydrates.They predetermine the general physiological tone of a bodybuilder, and ultimately the success of his training.
Anabolic and anti-catabolic
Carbohydrates – the main energy component in the diet of a bodybuilder.prejudice to its total energy supply.Massyvozmozhen growth only under conditions of excess carbohydrates.Lack of Energy.arisen due to lack of carbohydrates in the diet.catastrophic effect on the training.because the builder is not able to develop that intensity of muscular effort that leads to muscle growth.At the same time.in the recovery period the physiological processes in the muscles also need a powerful energy-fueled.So the low energy and vitality here leads to paralysis of muscle growth.
Professional Mike Frankos.winner of the tournament, "the Arnold Classic 95".said.that daily consume at least 600g of "clean" carbs just to maintain the average level of intensity of training.During bulking carbohydrates need more! In this sense, carbohydrates are the main anabolic factor in bodybuilding workout.
Positive energy balance promotes hormonal changes in the body.that lead to muscle growth.Carbohydrates cause insulin secretion.hormone.which provides a link amino acids and glucose from the blood into the muscles.Insulin, thereby indirectly increasing the pace and quality of protein synthesis, going inside the muscle cells.
Erroneously considered the main and only testosterone stimulates intracellular anabolic.Yes.Testosterone increases protein synthesis.but the process will be idle.if the container is not secured by protein synthesis amino acids – fragments.of which are "mounted" protein molecules.Thanks to the insulin.amino acids within the muscle cell is not an example of more.therefore the impact of protein synthesis is obtained by an entirely different.
Some scholars are inclined to believe.that the main anabolic factor in training to be considered is the insulin.And in such a statement is a reason: protein synthesis without amino acids is like building a brick without.In addition, insulin facilitates the entry of glucose into muscle cells.and this.in turn.prevent catabolism – the destruction of the protein molecules to produce amino acids and their subsequent transformation into glucose.It appears that insulin is also anti-catabolic.
It should be added.that carbohydrates as intense training in the form of glycogen are deposited directly into muscle tissue.visually increasing the amount of muscle.This kind of stock to help train exceptionally powerful.significantly increasing the ceiling of muscle strength endurance.
Fats
Fats are called compound, consisting of t.n.fatty acids.For the sake of these same fatty acids and we absorb fats.The fact that the fatty acids in some ways similar to the amino acids: among them are interchangeable, t.e.such.that our body needs to synthesize their own.and essential.we must get from food.These include linoleic fatty acids and linoleovaya.According to their biological properties, they are associated with vitamin.In fact,.These acids are actively involved in the formation of cell membranes.connective tissue.phospholipids.lipoproteins and pr.But the most important.certainly.in.that essential fatty acids are involved in the formation and functioning of the prohormone of prostaglandins.In short.deficiency of essential fatty acids provokes hormonal disorders.that.of course.negative impact on the results of the training.Pertinent question: Does not enhance anabolism supplementation of these acids in the "pure" form? The first experiment showed.it.really.so.Some firms have already started production of this new type of "fat" food additives.
Nonessential fatty acids are of two kinds: saturated and unsaturated.
The source of the former are mainly animal fats, and secondly – plant.
It is established that the unsaturated fatty acids play a major role in the human body.Lack of such acids leads to a reduction in testosterone production and inhibition of anabolic muscle.lowers immunity.In addition, only in the presence of these acids may mastering essential for bodybuilding vitamins B.Laura Kreaval.kulturistka-professional.assures.that in her training was a real coup.when she refused to diet with minimal fat.Now she takes daily 2-3 teaspoons of peanut butter and lozhhi says.that its power has increased amazingly.Bodybuilders should pay attention to a special kind of food additives.including fatty acids "omega-3".isolated from the fat of fish.living in cold seas.It is amazing.but these fatty acids actually lower cholesterol levels! At the same time.fats can not be too carried away.Scientists quite well established.that in the case.When unsaturated fatty acids are from 5 to 15 percent of calorie daily diet.it.indeed.leads to faster recovery.increase positive nitrogen balance and strengthen immunity.But.when the proportion of fat increases to 30 percent.and becomes even higher.the effect is the opposite – immunity falls.anabolism worsens.increased fatigue and even falling reproductive function.
Proteins
After the water proteins are an essential component of cells, except for the fat.They are necessary for the synthesis of hormones.enzymes.and construction within the muscle cell specific contractile and structural elements.Although protein is the main material for the growth stroitelnnym all biological tkaey.it can be used by the body and as an energy source.For this purpose, the protein molecules break down muscle tissue to the level of amino acids.and amino acid side chains are transported to the liver.where are converted to glucose.Hence the advice – immediately after training to make amino acids with side chains in free form – this should prevent catabolism – the destruction of muscle protein.However, this threatens only to bodybuilders that have a negative energy balance.If the food is enough carbohydrates and fats.it never comes to an emergency splitting the body's own biological tissue.
The norm of protein intake are approximately 2 g per 1 kg of weight.If the amount of protein will be less.that muscle growth will not: amino acid levels in the blood remains too low for.to ensure that protein synthesis in muscle cells.However, a big mistake to think that too much protein can cause an increase in anabolic.No, the protein has not found the application will only put out of the body.Protein synthesis, as already stated, is entirely dependent on the total energy of the body.If it is low on muscle growth have nothing to hope, even if you take megadoses of protein.This rule is you must learn to dead! Your main reference in the diet – is the energy value of the diet!
Nutrition Plan
The reason for the "stagnation" Performance is often the state of overtraining.when fatigue causes a hormonal imbalance and upset the whole physiology of bodybuilding.However, more often "stagnation" is the lack of calories in the diet.If you have stopped growing.so.your energy balance was neutral: the food you get just enough calories.how much you spend.Count the calories in their diet for 5 days and divide by 5.You will get the average daily number of calories, which also makes you grow.
Suppose you have 2,500 calories come.So you must add at least 20% of this amount to maintain growth.Released about 500 calories.Do not try to increase this number! If the calories will be more.energy balance will shift toward fat – you'll start to get fat.
So, now get 3000 calories.How many here to be fat in grams? Counting mechanism is simple.Need to calculate 10% of total calories and divide the result by 10.The result will be the number of fat grams.In our case, you should take no more than 30 daily grams of fat.and the only plant.but not animals!
As for protein, they should be 1.6-2 g per 1 kg dead weight.Let's say you weigh 80 kg.Then the protein you need at least 140-160 years.Now we calculate the energy value of such a large number of proteins already known to you and 30 grams of fat.Summarize all and subtract 3000 calories.Get the number of calories that must occur in the carbohydrates.Knowing the energy value of a product of carbohydrate.you can easily convert your normal intake of carbohydrates in grams.
In order.who is lazy to deal with specific calculations.I present here is an approximate power scheme in 3000 calories.
Eating a
1 whole egg + 3 protein
2 slices of cheese
3 pieces of wholemeal bread
250 g orange juice
Ingestion of 2
180 g of canned tuna
1 loaf
A bowl of salad made of fresh vegetables with one tablespoon of vegetable oil
1 apple
Ingestion of 3
240 g of chicken meat
2 cups cooked rice
2 rolls
Ingestion of 4
A portion of the replacement power supply with two cups of orange juice
Ingestion of 5
250 g of boiled fish
400 g of boiled potatoes
A bowl of salad made of fresh vegetables with one tablespoon of vegetable oil
Eating 6
2 yogurt or ice cream
