The nutritional diet plan of the bodybuilding champion can make you have stronger muscles, less fat and better bodybuilding training status. Is there any way to get more benefits from your diet? Yes, bodybuilding champions have proven that the following unique diet strategies can make you have stronger muscles, less fat and better health. training status.
Strategy 1: High-protein dinner
Developed muscles can be obtained through regular weight training, a high-protein diet, and sleep.
Research by Japanese sports nutritionist Katsushige Suzuki found that growth hormone, which promotes muscle growth, is secreted during sleep. Growth hormone directs amino acids in the blood to muscle tissue, allowing it to build new muscle cells and repair damaged muscle cells.
Therefore, bodybuilders should eat high-protein foods with dinner or take amino acids before going to bed, so that the above-mentioned muscle growth process can proceed more efficiently and thereby gain stronger muscle mass.
Strategy 2: Eat high protein after training
Scientific research shows that weight training can also promote the secretion of growth hormone. Because the subtle damage to muscle fibers caused by the force of weight-bearing training can stimulate the body's repair function, promote the secretion of growth hormone and the synthesis of amino acids.
After weight-bearing training, the secretion of growth hormone can last for about two hours. One or two hours after a meal is the peak stage of protein absorption. Eating high-protein foods after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thereby achieving twice the result with half the effort.
Many bodybuilding champions have successfully used this strategy.They train twice a day, once before lunch (including nap) and once before dinner (including late nap). In this way, they provide two opportunities for growth hormone secretion and muscle growth in one day, so it's no wonder they are successful.
Strategy 3: Eat multiple meals a day
If athletes often do not eat enough, fat will accumulate in the body. This may sound contradictory, but the fact is that the human body has a strong ability to self-regulate. If it is often not full, the body will react like this: store fat to provide energy when hungry.
Scientific research shows that the amount of nutrients absorbed by the body from multiple meals a day is greater than the amount of nutrients absorbed from three meals a day.