Preface to MuscleNet: This is a very comprehensive article on fitness nutrition, not only suitable for beginners, but also suitable for intermediate and advanced bodybuilding enthusiasts to study repeatedly. Because it takes 3 minutes to practice and 7 minutes to eat, nutritional supplements are very important.
Main reason: Poor absorption by the digestive system or small diet:
Coping method: Because the absorption is not good. So eat small, frequent meals and chew slowly. Helps thin people gain weight and gain weight. Through exercise, you can stimulate your muscles and make yourself look less thin. The weight of muscle of the same volume is 4 times the weight of fat.
Dietary guidance: You can add a side meal between breakfast and lunch. Between lunch and dinner, add a side meal. Add a side meal between dinner and bed. Dietary guidance for obese people:
Main reason: The digestive system absorbs too much or eats too much.
Coping method: Follow the law of conservation of calories, reduce calorie intake and increase calorie consumption. If consumption is much greater than intake, the weight loss effect will be obvious. Through running, skipping rope, cycling, enduranceSwimming and other aerobic exercise last for 30-60 minutes each time.
Dietary Guidance: Reduce the amount of food consumed by one-third of the daily intake, but meals should be ordered at regular intervals to prevent stomach problems. Don’t eat greasy food, and absolutely control your diet at night. You can eat apples when you’re hungry.
Obese people must learn to "fight" with fat. Learn to enjoy hunger and enjoy the process of torturing fat. After a period of time, you can change into good eating habits. —— MuscleNet
Bodybuilding nutrition principles for beginners
1. Supplement sufficient calories. Muscle growth consumes energy. Without enough calories, it is impossible to ensure normal muscle growth.
2. Supplement sufficient carbohydrates. During bodybuilding training, energy is mainly provided by glycogen. The carbohydrates consumed can replenish glycogen, supply energy, and prevent muscle decomposition caused by training
3. Supplement high-quality protein raw materials. Protein is the cornerstone of muscle composition and the basis for muscle growth. Therefore, sufficient high-quality protein must be consumed every day.
4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, the muscle will grow, and vice versa. Therefore, attention should be paid to resisting muscle breakdown and promoting protein synthesis.
5. Maintain appropriate hormone levels. Growth hormone, insulin and testosterone in the body are essential for muscle protein synthesis. Hormone levels can be regulated through diet and nutritional supplements to stimulate muscle growth.
Dietary nutritional supplements for beginners
1. Meal arrangements
It is more appropriate for beginners to adopt the "5-meal-a-day method": that is, eat 5 times a day. The proportion of the 5 meals is breakfast accounting for 20% of the total day, morning snack accounting for 10%, lunch accounting for 30%, afternoon snack accounting for 10%, and dinner accounting for 30%.
2. Composition of meals
The daily recipe formula is: moderate protein, less fat, and high content of carbohydrates. The ratio of the three main nutrients should be about 25:20:55.
Staple foods such as steamed buns, noodles, and rice, as well as potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice.
Protein is the most important nutritional source for muscle growth. Bodybuilders should consume mainly non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steaks, etc.
Fatty acids required to maintain normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can meet the needs of the body without increasing the risk of cardiovascular disease.
3. Eat more alkaline foods
The body fluids of normal people are weakly alkaline. After exercise, sugar, fat, and protein in the body are decomposed in large quantities, producing acidic substances such as lactic acid and phosphoric acid, which make people feel muscle and joint soreness and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citrus, and apples to maintain the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.
In addition to alkaline foods such as vegetables and fruits, a variety of necessary vitamins should also be supplemented to supplement losses during metabolism and sweating and meet the needs of bodybuilding training.
Nutritional supplements for beginners
Nutritional supplements can quickly, conveniently and efficiently provide the body with various nutrients to promote muscle growth and recovery. But for bodybuilding beginners, it is not recommended to use more nutritional supplements in the early stages. Here are only the three most basic ones.
1. Energy supplements
Representatives of this type of nutritional supplements are various sports drinks, whose main ingredients are carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and exercise capacity and muscle performance will be greatly improved.
2. Protein supplements
Whey protein has the fastest absorption and highest absorption rate. It is the best protein supplement after training and can quickly fill muscle cells. Soy protein is the only complete protein among plant proteins. Although its absorption and utilization rate is lower than that of whey protein, it is very beneficial to female bodybuilders.
3. Creatine
Creatine can increase the lean body mass of bodybuilders and the explosive power and endurance of muscles. At the same time, creatine brings water into the muscles, increasing the size of muscle cells, which is beneficial to the absorption of amino acids by muscle cells. When creatine and sugar are used together, the increase in lean body mass and strength is more obvious, so for beginners, taking the best creatine with sugar is more effective than taking creatine alone.
Dietary nutrition misunderstandings for beginners
1. Not preparing meals by yourself
To practice bodybuilding well, you mustPreparing meals by yourself and relying on canteens or fast food restaurants cannot meet the bodybuilders' nutritional needs of eating smaller meals, more frequent meals.
2. Do not keep nutritional records
It is very necessary to make a nutrition record sheet to record what foods are effective and how your muscles feel after eating them. In the future, food can be adjusted based on past data to achieve optimal nutritional intake.
3. Insufficient drinking water
Water participates in the metabolism of the whole body, keeping capillaries clean and smooth, and regenerating muscle cells by cleaning cells. The amount of water can be replenished according to the weight difference before and after exercise.
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