Most modern diets used in bodybuilding is not quite correct. This is due to a desire of each participant in creating their own diets to invent something new, but in 99% of cases, these innovations are absolutely absurd, and sometimes even harmful. Sophisticated methods of cycling, the advantage of any specific food, the difficulty in preparing food, senseless combination of all attempts to bring to bodybuilding dietetics something new that attracts attention. If you are advised to eat horseradish with garlic, or use only a narrow range of products, such as vegetables, which have a violet coloring and etc., you can safely close this book or article.
Who fits this diet?
This publication was prepared by experts on the basis of the data of modern Dietetics and bodybuilding, as well as a rich successful experience applying it in practice. You are most likely not even a description of any special schemes, and the compilation of the effective principles of diet a bodybuilder, regardless of the level of its professionalism and the State of the muscle mass that will understand the peculiarities of nutrition and make up your own diet, with which you can improve health and achieve maximum results in bodybuilding. The diet is described in this article may adhere to the unlimited period of time, has no specific features of “entry” and “exit” out of it. Remember that increase and reduce the amount of food consumed (caloric content and scope) to gradually, otherwise possible metabolic disturbance and digestive disorders. The body will need time to adapt to the new characteristics of the food.
The basic principles of the diet
- 5-6 meals a day.
Recent studies have shown that the anabolic effect of the meal lasts approximately 3-4 hours, despite the fact that a high level of amino acids is retained longer. So when a set of muscle you need to eat often enough: the optimal number of meals 5-6 times a day. At this frequency is not reloaded the digestive system, the blood is constantly fed small portions of nutrients, which throughout the day will nourish your muscles. If you eat the same amount of food in 3 receptions, the absorbed nutrients will flow in abundance, so the body will begin to deposit them as fat, which extract them in conditions of high-calorie diet is not possible.
- High-calorie food.
About 70% of food eaten should be high-calorie, otherwise an overload occurs the digestive system, moreover, reduces the degree of absorption of nutrients. No one denies the usefulness of fruits and vegetables, but when recruiting muscle their mass fraction does not exceed 30%. Dietary fiber contained in them in large quantities are not digested and stimulates the contraction of the intestine, thus, most of the kalorìjnoï food not vstigatime peretravitisâ.
- Limit fats and fast carbohydrates.
Try to limit the intake of foods rich in animals and other saturated fats (fatty meat, lard, margarine, butter, sausages etc.). For muscle growth and energy production organism primarily uses carbohydrates, so much of the fat in the face of excess nutrients will be postponed in adipotsitah (fat cells). Avoid consumption of fast carbs, the most dangerous of them sweet (pastry, sweet fruit, etc), less dangerous-bakery. Fast carbohydrates are able to very rapidly absorbed from the digestive tract, resulting in dramatically increasing the level of sugar in the blood, in response, the body converts glucose into fat. Fast carbohydrates you can eat after training, when muscles and other organs are able to quickly dispose of glucose, and thus increases the secretion of anabolic hormone insulin, which is important in the recruitment of muscle mass.
- Drinking regime.
Muscle recruitment approaches, the many metabolic reactions that gives rise to the need for greater water consumption. The optimal amount of fluid in the averages (including water contained in products)-3 liters per day. Don’t let development of dehydration, always drink when thirsty.
- Distribution portions during the day.
When recruiting muscle mass amounts of food should be approximately equal, but in the first half of the day (until 16:00) should be eaten for about 70% of all eaeten for the day. Although recent studies have shown that daily distribution portions plays a minor role. Never eat at night, sweet or bold. Eating before bedtime should be easily assimilable and rich in protein, good fit and sour-milk products, vegetables (Bean and others), poultry, salads, eggs, fish.
Eating before exercise. Be sure to eat before exercise (two hours before its beginning). For this purpose, suitable protein meals and foods contain slow carbohydrates: cereals, flour, vegetables, etc. Carbohydrates before training needed in order to download the glycogen depots and to the muscles and brain energy during the training. Amino acids will run anabolism.
Eating after a workout. The biggest need for nutrients was observed shortly after a workout. Optimally consume carbohydrate protein Smoothie (gainer) immediately after the end of the training, then must follow the meal no later than 1-1.5 hours after your workout. Include him foods rich in proteins and slow carbohydrates, you can take even a small amount of fast carbohydrates (sweet). After the training offer the so-called protein-carbohydrate window, during this time the body is tuned to the absorption of large amounts of food, while nutrients are going to rebuild muscles and fill of energy.
- The proportions of proteins, fats and carbohydrates (kcal)
The content of carbohydrates-50-60%
Try to consume only slow carbohydrates.
Protein content of 30-35%
This is the most important nutrients for muscles. Ideally 50% protein comes from foods the rest of sports nutrition. It is recommended to calculate the need of protein by using a calculator based on body weight, physical activity and other factors. Fat content-10-20% do not limit the amount of fat below 10%, this will cause unwanted changes of metabolism. Try to eat only vegetable fats. Without limitation, eat fatty fish. Cod liver oil is very useful. It should be remembered that there is no perfect ratio, whatever came to absolutely everyone. Therefore, the main task of the novice bodybuilder-find, which will be effective for you personally. Here we present the average figures that fit most people, from this start, you can experiment. Interestingly, the ratio of proteins, fats and carbohydrates are not much different from the recommendations of nutritionists for ordinary people, and it is not surprising, since these proportions fit best as the average person, and athlete.
The main principle of muscle recruitment
Muscle mass begins to grow only when the amount of energy that comes in the form of food exceeds the amount expended by the body of energy. In addition, we must remember that the body always trying to maintain homeostasis (the constancy of the internal environment), so you can increase the caloric content of the diet on the 5, 10 or even 30%, while mass does not change! Time to move a lot of the “dead point”, the need to increase the calorie daily diet of 50 and even 100%! To determine the amount of food needed for a gain of muscle mass, you need to follow a simple procedure: “Attention” gradually increase the caloric content of the diet, until the addition in weight will not make up to 600-800 grams per week. If addition is less that means you need to eat more, and vice versa. To do this, you must weigh at least once every three days. A month later you’ve been able to adjust his norm. Do not exceed the amount of the increase of more than 800 grams per week, otherwise your body will begin to put off much fat!
Control and data analysis
The calculator fat algorithm, through which you can most accurately calculate the percentage of the dry mass and fat until the beginning of the set, and then in the process to determine whether allowance due to the muscle (in this case will increase mainly dry mass) or at the expense of fat. If intensively increases the percentage of body fat, then you need to reduce the rate of recruitment of the masses or to change strategy. The measurement should be done 2-3 times a month. Calories burned calculator-allows to calculate the approximate number of calories that you need for the masses. Based on the outcome of the expert system, you will be easier to focus on the initial stage of weight gain.
The calculation of protein-your need for protein. Determine your genetic possibilities in the individual selection of bodybuilding sports nutrition for muscle Research 2015 showed that in men the active accumulation of visceral fat happens when reaching 20.6% of fat in the body, in women after reaching 39,4%. It was concluded that the accumulation of visceral fat in adults is not the result of a genetic predisposition, but rather is the result of the growth of the total amount of fat in the body. So it serves as a confirmation that the stop set the masses should be on reaching a maximum of 20% of the fat in the body, then lose weight to about 10%, and then again to start the set.
Menu of the bodybuilder
Many bodybuilders are faced with the choice of products, therefore we consider it necessary to list those products with which you can build a complete diet for muscle mass. Most products contain protein and fats and carbs, so Division is made conditionally, only to add an accent. Do not eat a long one and the same product in large quantities, otherwise after a while to him virobit′sâ was an abomination. Try to continuously alternate products and update their menu.
In fact, protein-rich products, not so much. Here are the most popular and available, in order of their value to the applet:
- Meat-any, lean. Poultry meat is preferable so that contains almost no fat and easy to digest.
- Fish and other seafood. Fish can consume too any, including fat not less than 2-3 times a week.
- Dairy products. Prefer fat-free products. The most popular are cheese, cottage cheese, yogurt, milk, yogurt, etc.
- Eggs. In the day you can eat 6-8 eggs, along with the yolks. Research confirmed that if you have elevated blood cholesterol, eggs did not affect his level in the future.
- Bean. Beans, beans, peas, lentils-is the most important vegetable sources of protein, although its value is lower than in other products. Lentils and chickpeas additionally contain a significant amount of BCAA. Soy is not specifically included in the list, as currently, products with soy is often genetically modified, for men it is not recommended to consume soy because of its hormonal activity.
- Nuts contain not only protein, but also valuable unsaturated fatty acids
Kasi. Cereals contain slowly digestible carbohydrates, protein, and minerals and vitamins. The most useful mess: buckwheat, pearl, oatmeal, rice, corn, wheat, quinoa.
Pasta and noodles. Prefer products made from coarse flour and durum wheat.
Bread. Consume mostly black bread. Flakes and muesli to allow good to diversify the menu of the applet.
- Vegetables and mushrooms. Should limit all starchy vegetables such as potatoes, boiled or braised carrots and beets. The most useful are considered fresh vegetables because they contain the maximum number of vitamins. Vegetables should be combined with almost every protein meal, because they contribute to the peretravlennû and the adoption of animal protein, is the source of the necessary digestion of fiber, contain large amounts of vitamins, macro-and microelements. Mushrooms give dishes the aroma and taste, but hearty, protein values did not represent the view of the fact that white mushrooms are not digested by the human body.
- Fruits and Greens. Extremely useful products, contain many vitamins and minerals. However, in sweet fruits (grapes, pears, ripe bananas, persimmon) many simple sugars, so their use should limit.
Separately, it is recommended to take Omega-3 fatty acids that have a positive impact on the body. Otherwise, you should use vegetable oils in small quantities. An important source of fat-seafood.
A combination of sports nutrition and steroids
This diet can be used both independently and in conjunction with sports nutrition, and anabolic steroids. Protein shakes should be taken between meals, bedtime, just after sleep and immediately after exercise. If you are in the presence of gainer, then it should only take an hour before your workout, as well as after the end of the lesson. After training you should drink whey isolate, a solid evidence base got BCAA. Highly desirable to take vitamin-mineral complex, because the diet a bodybuilder not enough vitamins, because often the fruits and herbs are simply not enough resources of the intestine. Take creatine post workout, along with sweet juice or mix it with gejnerom or protein. This will provide its best assimilation of muscles. Anabolic steroids are not making any changes in diet, besides the fact that you can eat more, and ideal weight gain-1-1.5 kg per week, that is more than 2 times.