Nutrition is essential for everyone, and people who engage in bodybuilding training need adequate nutrition. However, as everyone knows, such training will not achieve good results. Therefore, people who are new to bodybuilding should pay attention to the following 5 bodybuilding nutrients
Principles:
1. Supplement sufficient calories. Muscle growth consumes energy. Without enough calories, it is impossible to ensure normal muscle growth.
2. Supplement sufficient carbohydrates. During bodybuilding training, energy is mainly provided by glycogen. The carbohydrates consumed can replenish glycogen, supply energy, and prevent muscle decomposition caused by training
3. Supplement: High-quality protein raw materials. Protein is the cornerstone of muscle composition and the basis for muscle growth. Therefore, sufficient high-quality protein must be consumed every day.
4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscles grow, and vice versa. Therefore, attention should be paid to resisting muscle breakdown and promoting protein synthesis.
5. Maintain appropriate hormone levels. Growth hormone, insulin and testosterone in the body are essential for muscle protein synthesis. Hormone levels can be regulated through diet and nutritional supplements to stimulate muscle growth.
Dietary nutritional supplements for beginners
1. Meal arrangements
It is more appropriate for beginners to adopt the "5-meal-a-day method": that is, eat 5 times a day. The proportion of the five meals is breakfast accounting for 20% of the total day, morning snack accounting for 10%, lunch accounting for 30%, afternoon snack accounting for 10%, and dinner accounting for 30%.
2. Composition of meals
The daily recipe formula is: moderate protein, low fat, high content of carbohydrates. The ratio of the three main nutrients should be about 25:20:55.
Staple foods such as steamed buns, noodles, and rice, as well as potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice.
Protein is the most important nutritional source for muscle growth. Bodybuilding trainers should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steaks, etc.
Fatty acids required to maintain normal growth of the human body but cannot be synthesized in the body are called essential fatty acids. They are mostly found in olive oil, corn oil and soybean oil.middle. Moderate intake can meet the needs of the body without increasing the incidence of cardiovascular diseases
probability of birth.
3. Eat more alkaline foods
Normal people's body fluids are weakly alkaline. After exercise, sugar, fat, and protein in the body are decomposed in large quantities, producing acidic substances such as lactic acid and phosphoric acid.