Hello to all beginners and who have become adherents of bodybuilding! How much has already been said that a real bodybuilder consists of training, a balanced diet and good rest, during which the processes of muscle mass growth, strength gain, texture formation simultaneously and sequentially occur.

Proper nutrition for bodybuilding – this is the basis of the fundamentals of obtaining the desired result in this sport. After all, the whole meaning of bodybuilding rests on it, because it is the center of the trinity, the top of the triangle, in which direction you do not turn it.

Food for jocks:

At the forefront

When exercising in the gym, strength exercises with weights, a lot of energy is spent, which we get replenished with food, and the process of filling tired muscles with energy occurs during rest.

The word "correct" implies a sufficient reasonably distributed amount of protein, carbohydrate food, fat per day. For example, this: proteins - 30%, carbohydrates - 60%, fats - 10%.

Meals should be chosen 5-6 times a day, so it will be absorbed faster, and the daily calorie intake should be 3000.

Let's replace sugar with honey, limit ourselves to a small amount of salt, give up flour, confectionery, chocolate and coffee, fatty foods, animal fats, since they are deposited around the internal organs, contributing to obesity, and we need food to turn into energy.

With natural products, the body receives a substantial amount of the necessary substances. To build muscle, we need amino acids into which protein breaks down. For this to work, 2 grams of protein per kilogram of body weight is the best option. We get protein by eating the following foods:

• Fish and seafood;
• lean meat (chicken, veal, rabbit, turkey);
• cottage cheese, low-fat milk, dairy products.

Carbohydrates will provide us with strength for physical exertion and recovery after them. 500-600 grams per day will enrich the body with insulin, which transports amino acids to the muscles. It is recommended to take carbohydrates an hour before training and do not stand before bedtime. Carbohydrates will come with such food:

• low-fat dairy products;
• noodles, durum wheat pasta;
• whole grain bread;
• cereals;
• nuts;
• fruit;
• vegetables;
• legumes.

The menu of bodybuilders cannot do without unsaturated fats, rich in biologically active substances, which are easily digestible, high-calorie (daily intake is not more than 15% of incoming food):

• nuts;
• olive oil, peanut;
• avocado;
• fish (halibut, salmon, cod liver).

You ask how to cope with all this and make a daily diet? Study the texts of labels on products, they indicate calories, composition, tables of caloric content of products are freely available on the Internet. For example, here is a set for 3000 calories:

• in the morning: 3 eggs, cottage cheese (200 g), butter (30 g), bread (100 g);
• snack: vegetables (150 g);
• lunch hours: meat (400 g), bread (100 g), porridge (500 g), fruit (100 g);
• snack: fruit (100 g);
• for dinner: 2 eggs, cottage cheese (200 g), fruits (100 g), vegetables (150 g).

Before going to bed, you can drink a gainer, a protein shake, so that the muscles continue to be saturated.

About separate and fractional

As for fractional nutrition, bodybuilders have it fractional. Here, special recipes are not needed when the daily food intake is divided into five or six doses. It's like throwing firewood into the furnace so that the fire does not die out, it burns evenly.

Muscles do not waste energy on extracting protein from the internal reserves of the body, if they are given it in time. On time - this is one and a half, two hours before class or an hour and a half after.

Professionals advise against innovating during weight training. There are many videos on the Internet on this topic. Separate food, for example, in this case does not make sense.

Although protein without carbohydrates will be absorbed better, but how do amino acids get where they need to be? And not the fact that without problems. In all other circumstances, separate meals, for example, when drying or for weight gain, are very suitable.

To remove excess weight, carbohydrate intake can be practiced once or twice a day (porridge for breakfast), the rest will be protein and vegetable. More difficult when gaining mass.

You will have to eat eight or nine times or every two hours. Divide the receptions into carbohydrate and protein ones: three times 70 g of the first and five protein ones of 30 g each.

If you reduce the number of receptions and increase the portions, then the food will be absorbed worse. The disadvantage is that the breaks between taking the protein and carbohydrate parts of the diet are 4-5 hours and this is bad for gaining muscle mass.

Everyone chooses for himself a fractional, separate ... Practice will show, try it. Subscribe to updates on my blog, share our interests with friends on social networks. Luck, mood, health and good luck!

Proper nutrition for a bodybuilder and strength training are the two main components of an athlete's muscle growth.

When it comes to proper sports nutrition, there is no need to complicate anything.

But what does this mean for a bodybuilder to eat right? Are there mountains of meat? Spending thousands of rubles on all sorts of miraculous nutritional supplements?

These and other questions will be answered by two "star" professionals Milos Sarcev and Vikki Gates.

They have been conducting personal training for bodybuilding enthusiasts for a long time and they know in advance all the “bottlenecks” of your sports nutrition.

Proper nutrition for a bodybuilder

Protein around the head

Excess protein intake does not stimulate muscle growth. If you undertake to eat protein more than usual, your muscles are unlikely to add in volume. But protein deficiency will stop growth, that's for sure! In short, the proper nutrition of a bodybuilder, it is on demand, but no more. Yes, but what is this need? Nutritionists have their own opinion on this matter, bodybuilders have their own.

For those athletes who are tuned in to proper nutrition bodybuilder professional Milos Sarcev advises beginners to eat 2 g of protein per kilogram of body weight. Here's where you need to experiment.

Heavy training increases the need for protein. Someone who trains 6 times a week needs more protein than someone who trains 5 days. Age, training experience and side stresses make their own adjustments.

In any case, if your muscle growth has stopped, do not rush to change the program. Perhaps you simply do not have enough protein in the same amount. Try to raise your rate to 4-6 grams per kilogram of body weight.

The current Miss International Vicki Gates is in solidarity with Milos: “I have been on a high-protein diet for four years now and during this time I have built up very good muscle mass.”

With a weight of 68 kg, she consumes 225 grams of protein per day; however, on those days when she does not train, this figure drops to 150 grams. Like Miloš, Vicki trains beginner bodybuilders as well as athletes from other sports who want to strengthen their "muscle frame".

According to her, many beginners make a characteristic mistake. They knock over a couple of large protein shakes and think that's enough. “The whole point is that the protein should be ingested 5-6 times a day,” says Vicki.

Bodybuilding nutrition - what does medicine think

Well, doctors are really sure that our body has a one-time protein absorption limit of 30 g. Where did this opinion come from? As if, special enzyme substances play an active role in the assimilation of protein.

Their supply in the body is extremely small, but without enzymes, protein for the body is slag, an extra burden on the kidneys. However, if you follow this logic, Milos Sartsev, with his usual weight of 130 kg, should be in a state of acute protein deficiency. He eats protein 5 times a day.

Multiply the numbers, and you get that Milos does not get even a modest medical intake of 1.2-1.5 grams of protein per kilogram of body weight. (The norm that doctors consider mandatory for health.)

There is no reason to dispute the results of scientific experiments, but apparently, with years of training, bodybuilders are able to push the boundaries of average protein absorption.

In any case, beginners should listen to the point of view of medicine and take proteins in small portions of 30-45 years. It turns out that, taking into account the "safety net", a bodybuilder weighing 80 kg will eat about 250 g of protein per day. Protein intake will have to be divided into 6 servings.

If you look into diet guides, you will see that getting this amount of protein from natural protein sources like eggs or beef is simply impossible. How to be? This is where protein powders come in handy - they are fat-free, easy to digest, and with their help you can not only “gain” the required amount of protein, but also save a lot.

Many people know that the bodybuilder's diet food set is not easy. In order for everything to be as it should be, a lot of theory on this topic should be studied. Consider what this diet is, and what are its rules.

Meal plan

If you are seriously engaged in iron, and you are intensively engaged in every workout, you need to know that when you come home, it does not end. There is a special one for men and women. Only if you stick to it, the cherished goal will become achievable in the foreseeable future.

Muscle growth and recovery is simply impossible without proper nutrition. Moreover, the diet should be adjusted as the muscles increase. After all, poorly developed muscles require much less nutrients compared to large ones. There are two ways to control this process.

On the one hand, the scales will tell you if you are moving in the right direction or not, while checking the set of muscle mass, do not confuse it with fat. In addition to scales, there is a device called a caliper. With it, it is enough to take measurements 2 times a month. The results will show the percentage of fat mass. If you take measurements in the gym, then the same person must take them to obtain reliable data. The caliper is able to display even the results of gaining a few millimeters in the waist.

Fundamentals of calculations

Let's add some mathematical calculations to this theory. Knowing the body weight and percentage of adipose tissue, it is easy to calculate the fat mass. It is obtained by simple subtraction. Naturally, this number includes all systems, organs, bones, and so on. But this result can be constantly used as a value showing muscle mass.

Having made measurements once, they need to be fixed or remembered, and compared with the following results. If the weight changes, but the fat remains at the same level, then there is nothing to brag about. But when the bodybuilder's diet has the right set of foods, you will soon notice how soon the weight will go up precisely because of the lean mass. The opposite result will be noticeable with a poor diet. But this is definitely not necessary for a bodybuilder.

Anthropometric measurements

For example, you can take a person with a total body weight of 70 kilograms and adipose tissue of 21%. We make the following calculations:

• 70 * 0.21 \u003d 14.7 (where 14.7 is the number of kilograms of fat mass);
• 70 - 14.7 \u003d 55.3 (where 55.3 kilograms is the total amount of lean mass).

We now associate all aspirations with Unfortunately, the process does not always go in the direction in which we would like. If there are not enough nutrients, and you do grueling workouts, then muscle tissue will be lost as a result.

If you train at home, then the mirror and scales become measuring instruments. If the weight does not increase, this is a sign that the diet is poor. In the mirror, you can observe and track the results of your efforts on your waist.

Proper diets for bodybuilders in terms of mass gain begin with determining the energy value of the diet per day. To the total number of calories are added those that are spent on daily training and all activity.

To understand the daily requirement, you can use special programs that make online calculations.

In a quality diet, the ratio should be as follows:

• carbohydrates - 50%;
• proteins - 30%;
• fat - 20%.

One gram of protein and carbohydrates counts as 4 calories, while fat counts as 9 calories.

The calculation in this case is performed as follows. If the daily requirement is 2900 calories, then, based on the percentage, we get the need:

• carbs 1450 calories divided by 4 = 362.5 grams per day;
• protein 870 calories divided by 4 = 217.5 grams;
• fat 580 calories divided by 9 = 64.4 grams.

Meals

Knowing the daily ration, it is necessary to distribute it between meals. should not only be properly composed, but also include several doses per day. And the more the better.

It should be borne in mind that the first meal after a workout should consist of foods that are digested the fastest. Therefore, fats should be excluded from this method.

On the Internet, you can find many tables that indicate calorie content. Those of them are selected in which the bodybuilder's diet contains a set of food products that allows you to gain weight. Based on this, the menu is compiled.

Every meal should contain all the nutrients. Larger portions can be scheduled for breakfast, lunch and dinner, and smaller portions for lunch and afternoon tea.

To adapt the body, the diet of bodybuilders for weight loss and weight gain should last at least 2 weeks. After this time, look at the results achieved.

If you are not gaining weight, you should increase your carbohydrate intake by half, and proteins by one and a half. The same recommendation applies to weight gain from lean mass.

With weight gain due to fat, carbohydrates should be completely excluded from the last two methods. The same should be done if at first everything was in order, and then the percentage of fat began to increase.

What could be breakfast

Consider several options that can be used by a bodybuilder.

1. Protein scrambled eggs, oatmeal and banana.
2. Fat-free cottage cheese, bran bun and green apple.
3. Cereal flakes, quail eggs, berries and chicory.
4. Casserole and salad.
5. Chicken breast, buckwheat with milk, orange and tea.
6. Beef, standard scrambled eggs, salad and milk.
7. Sandwiches, protein shake, millet porridge.

Feature of the bodybuilder's diet

Bodybuilders eat very differently from ordinary people. A prolonged feeling of hunger is unacceptable for them, since during such periods the body's resources are wasted. Therefore, you need to eat often.

Bodybuilder Diet: Food Set

Proteins are mainly obtained from the following foods:

• fishes;
• meat;
• cottage cheese;
• whey protein.

Bodybuilders get carbohydrates from:

• legumes;
• vegetables;
• fruits;
• oatmeal;
• rice
• pasta;
• cereals;
• potatoes.

Sources of fats can be:

• olive, sesame, linseed oil;
• almonds (not roasted);
• nuts.

What foods should be excluded

Proteins that are harmful to a bodybuilder are:

• fat meat;
• milk and products from it with a high fat content;
• fast food.

• bread;
• store-bought juices;
• crackers;
• food with sugar
• sweet.

Banned fats include:

• margarine;
• fried butter;
• vegetable, except for permitted species;
• fried foods.

In order not to exhaust yourself with hard workouts to no avail, which often happens without following a certain diet, it is advisable to follow the tips below along with it.

1. To gain lean body mass, the calories consumed must be greater than those expended.
2. Meals should contain a lot of proteins and complex carbohydrates. The latter are necessary to restore energy, strength and muscles. The amount of fats and fast carbohydrates should be reduced to a minimum.
3. Drink 2 liters or more of water daily. We know that the bodybuilder's diet has a set of food items, certain menus. But sufficient fluid intake should also be provided, since the athlete has more intensive processes and requires more water.
4. After 2 months, start taking protein supplements. Cocktails are taken between meals, before and after bedtime, and after training.
5. All harmful products must be completely excluded.
6. It is clear that the diet does not have enough vitamins and useful trace elements to gain muscle mass. Fitness and bodybuilding at the same time require high physical activity. Therefore, it is highly desirable to take additional vitamins.
7. Food should be high in calories. Then everything will be assimilated properly.
8. There should be at least 6 meals. Then the digestive system will not be overloaded, small portions of useful substances will regularly enter the bloodstream, which then feed the muscles. When the substances will come in excess and will begin deposition in fat.

nutrition in bodybuilding

To have a beautiful body, it is not enough to exercise, it is also important to eat right. The energy balance after each workout should be replenished, and the body should be saturated with the necessary macronutrients. You don't have to suffer from nutritional deficiencies. There is a huge variety of diets that are popular among bodybuilders. Each of them is aimed at a certain result - loss, proper weight gain, or it contributes to the renewal of the missing elements of the body.

With an acute lack of calories, the effectiveness of training will be reduced. This can lead to a loss of strength. If you decide to play sports, you must immediately switch to proper nutrition.

As a rule, the diet depends on the sport or goals you choose. The degree of physical fitness and readiness is also taken into account. For example, each athlete adheres to a special diet and diet, which is prescribed by experienced nutritionists. As a rule, the principles of proper nutrition in each diet are preserved.

The principles of proper nutrition

1. Don't go hungry while exercising. Any hunger strike depletes the human body, so it is impossible to achieve good results without getting the necessary macronutrients.
2. Do not try to choose your own diet on the Internet. This is a useless activity that you will spend a lot of time on, and it will end not in your favor. Better spare no expense and seek help from an experienced nutritionist or trainer. Do not forget that each person is individual, and the nutrition program should be prescribed based on your personal needs.
3. Do not use pasture. If you decide to switch to proper nutrition, follow all the canons. Eat often, but in small portions. Eat healthy foods that are high in protein and fiber and low in carbs.
4. Do not eat on the go and very quickly. Try to concentrate as much as possible on the process of eating.
5. Eat at the time you want to eat. Do not overeat, do not allow yourself too much.

Diet while exercising

Be sure to start by saying that you need to eat not only after a workout, in order to replenish all the reserves spent after shock physical exercises. It has been proven that eating is simply necessary 30 minutes before playing sports. Two hours before visiting the gym, you should eat foods containing protein.

If for some reason you don't have time to eat normally, snack on fruit or drink protein. After your workout is over, you should rebalance and close your carb window. Half an hour after class, you should definitely eat denser. It is desirable that it be boiled chicken breast, porridge, fruits and greens.

Immediately after training, the body is still working on the breakdown of residual reserve substances leaving the muscles, and nutrition for it will be too much of a burden. It is necessary to give the body a pause in order to resume regular work.

Strength training requires an energy boost from glucose. It is not acceptable for athletes to extract glucose from sugar and pastries, chocolate and soda. Act more correctly: eat cereals from cereals, fruits, rice or legumes.

Minimize the amount of simple sugars in your diet. This will help put all the energy into the work of the muscles, and not to the deposition of excess fat. To rid the body of the constant feeling of hunger, snack on nuts or raisins.

Thus, we come to the conclusion that a diet should be followed during port exercises. Eat often, but little. Portions should be average. The time interval is no more than three hours between meals. If you eat less, all the energy will go in the right direction.

The three stages of the diet are determined by the stages of training, since the athlete needs to work out all the muscle qualities, as well as work on the level of subcutaneous fat, since the aesthetic component depends not only on the size of the muscles, but also on how the muscles are embossed. Training stages should not be mixed, as a calorie surplus is needed to gain muscle mass and increase strength, and a calorie deficit is required to reduce body fat. The fact is that hypertrophy of muscle fibers is an anabolic process of synthesis of organic tissues, and a decrease in body fat is a catabolic process of destruction of organic tissues of the body.

Despite the fact that during the recruitment of muscle mass and the development of strength indicators, anabolism occurs, nevertheless, the bodybuilder's diet in these two stages is different. The differences are due to the different goals of the training programs! If, during muscle mass gain, an athlete trains energy supply due to glycolysis, developing muscle volumes, then during the development of strength indicators, an athlete trains the body's ability to provide energy to muscles due to the breakdown of creatine phosphate. As a result, during mass gain, myofibrils are more damaged, and the synthesis of organic tissues is more intense, so the athlete needs more protein. During muscle strength training, there is a need for more energy, so carbohydrates are given priority in nutrition.