Diet plan guidance for amateur bodybuilders, common sense that amateur bodybuilders should and must master.
1. The biological law of nutritional timing The biological law of nutritional timing means that there is a biological timer in the human brain, which controls the biological rhythm of the human body and forms the laws of human metabolism and chemical reflection of time. People can develop a responsive diet system based on this biological rhythm, that is, provide nutrients in a timely manner during the peak period when the human body needs certain nutrients most, so that they can produce the best results. 1x protein. Protein mainly plays a repair role by restoring muscle fibers damaged during high-intensity training. Some athletes do not know when to take protein and often drink milk, yogurt, etc. while training, which not only causes waste but also damages the body. During training, energy mainly comes from fat metabolism. When training exceeds 3 hours and the glycogen in the body is depleted, protein food stored in the liver will only be used, which will only increase the burden on the gastrointestinal tract and even cause adverse consequences. Generally speaking, protein demand reaches its peak within 90 minutes after training, and protein supplementation is most effective at this time. Foods rich in protein include: lean meat, eggs, fish, milk and beans.
2. Carbohydrates. Carbohydrates are stored in the liver and muscles in the form of glycogen, called liver glycogen and muscle glycogen. When the body needs energy, glycogen is converted into glucose and dissolved in the blood to provide energy. After intense training and a whole night of depletion, the energy is basically exhausted between 5 and 8 in the morning. Replenishing carbohydrates at this time can increase the storage of liver glycogen as early as possible and prepare to provide energy substances for training. Foods rich in carbohydrates include: rice, wheat noodles, potatoes, vegetables and fruits. 3x vitamins and minerals. Vitamins and minerals are the most basic nutrients for metabolism in the human body. They mainly play a catalytic role so that other nutrients can be absorbed and utilized by the body faster and more fully. Vitamins are divided into two types: water-soluble and fat-soluble. Water-soluble vitamins are vitamin C, vitamin B complex, etc. They generally work continuously in the body for 2-3 hours, and then their secretions are excreted through the kidneys. Therefore, supplementing with water-soluble vitamins once every 3 hours can meet the needs of the body. Fat-soluble vitamins are vitamins E, A, and D. They can work continuously in the body for 12-24 hours, so supplementing once a day is enough. Because the vitamins obtained from food alone are far from sufficient to meet the body's needs, soVitamin pills must also be taken regularly.
The timing biological laws of several major minerals are as follows:
Phosphorus: 8-9 a.m. Calcium: At night before going to bed Sodium: Noon or afternoon Potassium: 7-8 p.m.
Rational allocation of nutrition before and after training:
Bodybuilding training makes muscles thicker through "super compensation" caused by "overload". To achieve "overload", there must be sufficient energy source, and to achieve "overcompensation", there must be abundant repair materials. The energy source is mainly carbohydrates, and the repair material is protein. Although they have the same production capacity, 4x1 kcal x gram, their energy supply order is different. First, fat supplies energy, then carbohydrates, and finally protein supplies energy. Then, the training sequence should be arranged as follows: in the period before training, while maintaining glycogen storage in the body, gradually increase carbohydrates until about 90 minutes before training. After training, the main focus is on repair, and the increase in protein should be gradually reduced until the next training. World bodybuilding professional Jove De said: "For bodybuilders, it is better to eat more protein by mistake than to eat less by mistake." However, our current economic conditions absolutely do not allow for more protein by mistake. Eat, but should take it scientifically. For example: If the daily nutritional cost is 8 yuan, then use 2 yuan before training and 6 yuan after training. Since carbohydrates are much cheaper than protein, this can save a certain amount of carbohydrates and proteins.
Adequate utilization of the number of meals per day and nutrition:
As we all know, eating small meals often is good for human health, especially for bodybuilders. If you eat too much in one meal, it will increase the burden on the gastrointestinal tract, which is not conducive to the absorption of nutrients. For bodybuilders, a reasonable number of meals per day should be 5-6 meals. Based on years of practice, the author has developed a nutritional recipe suitable for amateur bodybuilders.
Number of meals Meal time Meal content:
The first meal is 7:00 a.m. 1 cup of milk, 2-3 eggs, a piece of bread, and a kind of fruit
Second meal: 9:30 a.m. Two eggs (take with boiled water or milk), a kind of fruit
The third meal is 12:00 noon. Rice or pasta, vegetables, a kind of animal protein (quantity is customized)
The fourth meal: 2:00 pm A piece of bread, potatoes and fruit
The fifth meal is 6:00 pm: rice, potatoes or pasta, meat or eggs or fish, vegetables (quantity is customized)
The sixth meal: 8:00 pm, a glass of milk or 1-2 eggs, a cup of orange water (2:00-6:00 pm is the best time)
Everyone’s training level and absorption capacity are different, so the rate of muscle growth is also different. Therefore, it is best to formulate your own diet plan based on the specific environment and economic conditions. It should be pointed out that the intensity and density of training should also change with changes in nutrition to maintain a balance of "in" and "out".
In order to make full use of nutrients, you should try to eat raw food or half-life food, such as vegetables, eggs, milk, etc. Do not fry or steam food for a long time. Try not to peel some skinned foods, but hygiene must be ensured. In short, in order to improve the training level of amateur bodybuilders as soon as possible, in addition to scientific training, they should also follow scientific dietary guidelines. Find a more economical and reasonable way to absorb nutrients, and minimize the contradiction between economy, nutrition and training.