High-level professional bodybuilders weigh, measure, or count every meal they eat. In order to achieve maximum progress, does the general bodybuilding enthusiasts need to achieve such a precise level of nutritional intake? The answer is yes. The accuracy isn't necessarily that great, but nutrition is one of the key factors to success. Without scientific nutrition supply, bodybuilding will become a bland strength training, which will be the root cause of elimination for bodybuilders in the future.
Modern bodybuilding nutrition is very scientific, and it is necessary to obtain the correct nutrition method by identifying wrong nutrition methods. This article is to play this role.
One: For beginners
Nutrition is essential for everyone, and people who are engaged in bodybuilding need adequate nutrition. Therefore, people who are new to bodybuilding should pay attention to the following five principles of bodybuilding nutrition:
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, muscles 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.
Two: What you need to pay attention to in daily life!
1. Overeating
Excessive calorie intake will cause fat accumulation. Overeating is the primary wrong way of nutrition. How would it feel if the strong muscles acquired through hard training were covered by a thick layer of fat? Obviously, if you are overweight, you should eat less. Only by eating less can you lose weight. Please note that if you just eat less but still maintain the original diet structure, you will lose some weight, but the proportion of muscle will not change.
If you want to reduce fat and keep muscles strong, in addition to aerobic exercise, you must pay attention to reasonable nutrition, eat a certain amount of protein, carbohydrates and fat, and learn some nutritional knowledge. To understand the nutrients contained in food, master the nutritional standards. In order to gain muscle, you need protein; in order to maintain energy and exercise capacity, you need carbohydrates; in order to lose fat and improve your body shape, you need a certain amount of nutrients, but not excessive. You should understand what is sufficient and what is excessive. difference. Everyone is different, so try it yourself.
2. Deficient diet
Undereating is as harmful as overeating. Without proper nutrition in your diet, it is impossible to build strong muscles. Sufficient amounts of protein, carbohydrates, and fats are necessary for muscle training. You need high-quality food to build muscle, and you need to eat a lot of it. A bodybuilder with normal cardiovascular function needs additional nutritional supplements because of extra metabolic needs.
3. Insufficient protein intake
Protein is the most important nutrient source for muscle growth. The problem lies in consuming pure protein. Protein and fat are usually found in foods. Major protein foods such as meat, poultry, and cheese contain large amounts of fat. The protein intake of bodybuilders should be mainly non-fat or low-fat foods, such as skim milk, egg whites, fish, and skinless poultry. Steak etc. These foods provide plenty of pure protein. People should consume 1 to 1.5 grams of protein per pound of body weight every day. Food can be divided into 4 to 8 portions and eaten at intervals.
4. Not preparing meals for yourself
Meal preparation is a very important skill. To practice bodybuilding well, you must prepare your own meals. And most bodybuilders, including some female athletes, don't cook by themselves, which is a big mistake. You must know that relying on others, or canteens, or fast food restaurants, cannot meet the needs of bodybuilders to eat less, more meals, and rich nutrition. Not only do you have to strictly control your diet, but you also have to be creative in making a variety of meals, otherwise your diet will be extremely monotonous. Food with the skin and internal organs removed is the ideal food for bodybuilders to trainFood for training days and rest days, but you have to be imaginative and creative so that fish and egg whites do not become monotonous. If you want to change the boring into colorful, you have to read books, find recipes and then carefully prepare your own recipes.
5. Too much fat and sugar
Fat is the food with the highest calories, producing 9 calories per gram, and is the most difficult to digest and easiest to store. Although the body and other body tissues require some fat, the amount required is very small, and generally the fat contained in low-fat foods is sufficient. Sugar is most easily converted into fat in the body, and low-fat foods may also contain sugar, which will also be converted into fat after eating more. Some sports drinks and sports nutrition products contain sugar, so you should not eat and drink more. In short, daily fat intake should not exceed 15% of total calories.
6. Not drinking enough water
The human body contains 67% water. Water molecules participate in metabolism throughout the body. Drinking more water can keep capillaries clean and smooth. Regular cleaning of body cells and tissues can regenerate muscle cells. It is best for each person to drink 2.3 liters of water per day.
7. Lack of normal balance
Maintaining a positive nitrogen balance in the body can provide conditions for muscle growth. How to do it? Eat once every 2 to 3 hours. Your body absorbs nutrients most efficiently when you eat small amounts at regular intervals throughout the day. Eat high in protein and carbohydrates, preferably at equal intervals. How to eat once every 2 to 3 hours? A nutritious bread and a cup of skim milk can provide 50 grams of protein and 50 to 100 grams of carbohydrates. How long does it take to eat a sandwich or drink a protein drink? How long does it take to eat a portion of fruit and a chicken breast? Obviously, if you are well prepared, it will not affect anything and it is easy to do.
Three: Weight-gaining recipes for thin people
Weight gain recipes
Five powerful tools for gaining weight ;
First place: Chocolate Cookies
Eat 6 slices a day, 302 calories, and gain 14 kilograms of weight in a year
Whenever it’s tea time, do you feel hungry? Just have a piece of chocolate biscuits. Although weight loss books say that snacks should be replaced with celery and carrot sticks, these fruits and vegetables are healthy but tasteless., let’s satisfy our hunger with a few slices of our favorite chocolate biscuits. But do you know what's in chocolate chip cookies? The answer is: a lot of sugar and a lot of fat. If you eat chocolate biscuits every afternoon to satisfy your craving, you will gain 7 kilograms in just half a year. If this continues for a year, 14 kilograms of meat will move with you. Behind the delicious food is a high-calorie trap waiting for you, and foods high in oil and sugar can make people age quickly.
Suggestion: If you want to get the antioxidant effect, instead of getting polyphenols from chocolate, it is better to drink more low-calorie green tea.
Second place: Chocolate bar
Eating one piece a day has about 280 calories, and you will gain 13 kilograms of weight in a year
If you don’t have time to eat a main meal, is a chocolate bar with solid fillings a snack to satisfy your hunger? If you really use a chocolate bar to satisfy your hunger, never make up for a main meal later. Because a chocolate bar has half the calories of a full meal. If you can't live without the delicious taste of rich chocolate, rich caramel and peanuts, then it is recommended that you pay attention to the number on the scale at all times. You can eat such high-calorie snacks every day without gaining weight. Disaster. In addition, the high sugar content in chocolate bars is also an accomplice to oxidation, which will also accelerate your aging.
Suggestion: If you can’t quit eating a chocolate bar every day, it’s best to find time to jog for half an hour every day to balance out the calories of that small chocolate bar.
Third place: canned juice
Drinking a can of 500ml every day, with 255 calories, will lead to weight gain of 12 kilograms in a year
I know that fruits and vegetables are rich in vitamins and minerals, but I just don’t want to eat them. Since you don’t eat fruit, use juice instead. However, using fruit juice instead of fruit cannot absorb enough minerals and vitamins. This is because many minerals and vitamins have been lost in the process of making fruit juice. The remaining vitamin C will also be reduced due to light factors. If you look closely at the labels on canned juices, you will find that most juices are concentrated and have a lot of added sugar. Therefore, if you think drinking juice is more nutritious and drink a can every day, the high sugar content in the juice will make you gain 12 kilograms in weight after one year.
Suggestion: For the sake of body shape and health, eating more fresh vegetables and fruits is definitely the only way to maintain a slim figure.
Fourth place: Ordinary Coke
Drinking a can of 375ml every day has 168 calories, and you will gain 8 kilograms of weight in a year
Coke is the most commonly consumed drink by everyone. When eating hamburgers and fries, of course it must be paired with Coke; and when everyone gathers together to share the delicious pizza, Coke is also used to match the taste of the pizza. but, even if it is not paired with food, many people have developed the habit of drinking a cup of Coke a day. This is because the caffeine and special formula in Coke are easily addictive. Although there are low-calorie colas on the market now, there are still many people who cannot adapt to the special taste of sugar substitutes. If you can't go a day without Coke, it's best to do more exercise to burn off excess calories. Because one can a day can make you gain 8 kilograms in one year. What’s even more frightening is that drinking Coke will not only make you feel full, but the strong taste of Coke will also make you eat more food. Not only Coke, but also other sodas, root beer, etc., is also a good idea to drink less.
Suggestion: If you really can’t give up cola, it’s best to choose low-calorie cola that uses sugar substitutes.
Fifth place: Beer
Drinking a can of 375ml every day has 147 calories, and you will gain 7 kilograms of weight in a year
When friends gather for dinner or sing songs, beer is an inevitable part of the fun. However, drinking only one can of beer a day will gain 7 kilograms of weight after a year. This is why beer is called liquid bread, and people who drink beer often will develop a heavy beer belly. Beer contains almost no nutrients other than calories, so it does nothing for your health other than making you gain weight. If you want to taste the malty aroma of beer, it's best to just taste it briefly. Don't develop the habit of drinking beer every day, and don't drink beer before going to bed, because beer has a diuretic effect, and drinking it before going to bed will cause a lot of water loss. Accumulation in the body can also cause frequent urination at night.
Recommendation: Use beer with the dish. After heating the beer, most of the alcohol has evaporated, which not only adds to the flavor of the dishes, but also avoids the high-calorie burden caused by alcohol.
Tips:
If you want to be healthy, eat more protein and get enough sleep
If you are just eager to gain weight, eat more high-calorie snacks!
However, health is more important. It is recommended that you eat a full meal every time, then go to bed, and continue to exercise. Although it is not good to lose weight, too much fat is not healthy. Do not increase your weight by more than 10 pounds per month. Take your time and be careful to exercise while gaining weight so as not to harm your body.