What a bodybuilder should eat : Nutritional programs for bodybuilders

 

Bodybuilding

The sport of bodybuilding depends mainly on inflating the muscles of the body that appear as the muscles of the chest, back, arms, shoulders, and legs, and the competition in this sport takes place based on muscle mass, prominence, and detail, and the practitioners of this sport wish certain exercises To fatigue and tighten the muscle and they also benefit from food in rebuilding and amplifying the muscle.

Bodybuilding diet

Bodybuilding dieters need food greatly, as it is an important factor for muscle amplification in addition to exercise, and without it, it is difficult to inflate the muscles of the body, where muscles are formed The human body is made of bundles that contain muscle fibers.

A full-body player mainly needs protein, and he must include this nutrient in large quantities in his diet; This is because protein is very important in rebuilding the tissues in the body. In addition to protein, it also needs carbohydrates, unsaturated fats, and vitamins, and each of these nutrients has its own benefit for improving the shape of the body and enlarging its muscles. 

Protein

It is the first nutrient that a bodybuilder needs, as it is necessary to rebuild muscle tissue after straining it with exercise. There is an everyday prerequisite for protein for a weight lifter, and if he doesn't get this sum, the muscles won't grow and will be destroyed if the amount of protein consumed is very low. A bodybuilder can get protein from two main sources: food and protein products. Industrial as a nutritional supplement. Protein is found in meat, fish, and a lot of other products. the following is the best protein-containing foods are:

1. Tuna.
2. Chicken (especially chicken breast).
3. eggs.
4. Red meat, such as beef, veal, and lamb.
5. the milk.
6. Cheese (such as cottage cheese).
7. whey.

Synthetic protein is usually derived mainly from foods, and among the most important foods from which protein is derived is whey.

Unsaturated fats

Bodybuilders use Monounsaturated Fats for weight loss, as eating unsaturated fats making them The main source of energy instead of carbohydrates leads to the burning of fats stored in the body, in addition to the fact that unsaturated fats have many health benefits, as they are very beneficial for the heart and blood circulation, as they regulate blood sugar. we can found this Unsaturated fats in the following foods:

1. Oils (not to be fried) are like olive oil.
2. Nuts.
3. Avocado

Carbohydrates

Bodybuilders prefer to eat carbohydrates with a low glycemic index, as such carbohydrates are the least weight-gaining. Due to their high digestion speed. Also, carbohydrates stimulate the secretion of insulin in the blood, and this increases muscle absorption of nutrients, and thus the benefit of the muscle from food increases, and it swells faster. Among the sources of carbohydrates that are useful for bodybuilders:

1. Oats.
2. Sweet potato.
3. Brown rice.
4. Beans.

Vitamins and minerals

bodybuilders take advantage of the benefits of multiple vitamins and minerals, because of the exhausting exercises that they exercise, which lead to injuries in various parts of the body, bodybuilders include minerals and vitamins, especially vitamin D, as part of their diet to accelerate the healing of these injuries And muscle tearing injuries, in addition to being important to the immune system and the strength of bones and muscles. Bodybuilders benefit from various vitamins and minerals, the most important of which are calcium, vitamin D, potassium, and zinc, and can be obtained from food or through food. Food supplement products are found in abundance in the following foods:

1. Fruits.
2. Vegetables.
3.  Nuts.
4. Herbs.

 

 Water

Water is necessary for everyone. Everyone must drink sufficient quantities of water a day to ensure a healthy and sound body, as drinking a lot of water (in batches) helps stimulate the metabolism processes in the body, as well. That water supplies the body with sufficient energy a day, in addition to that water is necessary for the cells of the body, and it is necessary for the health of the brain. Bodybuilders drink large quantities of water, because it stimulates the metabolism processes, this helps to enlarge the muscles. The only case in which bodybuilders reduce their drinking water is in the last periods before the competition, to dry up their body; This makes the muscle more prominent and clear when they go to the stage of the parade.

 

Nutritional programs for bodybuilders

Nutritional programs for bodybuilders, in general, contain high proportions of protein, in addition to containing sources of energy, but any diet program differs from another depending on the difference The desired goal, for a bodybuilder who wants to inflate his body needs more amounts of carbohydrates then those who want to dry, As for the perfectionist who wants to lose weight and burn fat, he needs small amounts of carbohydrates and relatively high amounts of useful fats. (Such as non-fried oils and nuts).

A simple diet program for bodybuilding begins with a breakfast that contains good proportions of carbohydrates (oats and milk are an example of a good breakfast), protein (such as boiled eggs), and then a lunch that contains Chicken breast provided that the exercise begins two hours after lunch, in order to provide the body with energy, and food needs about 4 hours to be digested, so that the body can benefit from the protein contained in this food after the completion of the exercise, as the meal is about to be fully digested, and it is preferable to drink one scoop of artificial protein immediately after exercise, to nourish the tired muscles Exercise, As for the meal after exercise, it should contain high amounts of protein (a box of sardines or tuna is considered a good meal after exercise), This meal is followed by a final meal before bed that contains slow-absorbing protein; This is to nourish the muscle during sleep, and low-fat cheeses are a good example of such meals.