We interviewed four of the strongest and most successful bodybuilders. They are Carter, Ryan (three-time Arnold bench press champion), 2006 Arnold Traditional runner-up Branch Warren, and 2006 Colorado Pro and New York Pro champion Phil Heath. Then they excerpted what they should pay attention to in terms of diet. , summarized into the following nine points for reference, in order to increase your power. With these little knowledge you will have a strong body faster.
Strength Rule 1:
Tomorrow’s training is based on today’s “fuel”. From a nutritional standpoint, today's training is not the only important one. Replenishing "fuel" the day before is equally important, because it takes time for the body to convert food (such as ultimately into blood sugar and then into glycogen). In this way, energy is stored in In muscles for use when needed
"I make sure I eat enough carbohydrates (3-4 grams per pound of body weight) the day before to increase my muscle glycogen," Carter explains. "It all depends on the food you ate yesterday to provide you with energy today. You must control your diet 24 hours before training starts."
Strength Rule 2:
If you want strength, you need carbs. The primary fuel sources your muscles need for high-intensity training are creatine phosphate (which starts burning about 10 to 20 seconds after consumption) and muscle glycogen (which is broken down in large amounts after the creatine phosphate is used up). So, to get stronger after a set, you need to have enough carbohydrates, which are glycogen stored in your muscles.
You usually need 2-3g carbohydrate/pound, and the day before heavy exercise you need 4G/pound. Good sources are cereals, rice, potatoes, pasta and cereal packets.
Don’t limit your carbohydrate intake just before training. Kennelly (who bench presses 905 pounds) consumes enough carbohydrates, especially after training. "We go to the tuck shop after practice and buy all the good stuff, tater tots, macaroni, cheese and rice," he said. Carbohydrate and protein intake are what I focus on. When I increase my protein, I feel an increase in strength, similarly when I increase my carbsThe increase in strength can also be seen when eating weight. This is a bit different from bodybuilding. In weightlifting, you can eat as much as you want to increase strength. ”
The third rule of strength:
Protect your muscle mass with protein. Protein is necessary for muscle growth. When you lift particularly heavy weights, protein plays another role, which is to protect your muscles. The heavier you lift, the more damage your muscle fibers take, so they need more protein to repair and build muscle.
When lifting heavy objects, make sure you are getting enough protein to recover and enhance muscle growth by maintaining 1.5G/lb/day. Good food sources are: eggs, cows, poultry, fish and low-fat dairy products.