
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.
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:
- Tuna.
- Chicken (especially chicken breast).
- eggs.
- Red meat, such as beef, veal, and lamb.
- the milk.
- Cheese (such as cottage cheese).
- 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:
- Oils (not to be fried) are like olive oil.
- Nuts.
- 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:
- Oats.
- Sweet potato.
- Brown rice.
- Beans.
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:
- Fruits.
- Vegetables.
- Nuts.
- 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.
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