Introduction
Many diets and food supplements born in recent years have been designed to meet the nutritional needs of bodybuilders. Those who practice this sport are in fact very attentive to their diet and try to cure it to the maximum to optimize the results.
The diets proposed for bodybuilders are often the result of misinterpretations and for this reason they are heavily criticized by doctors and distinguished nutritionists. In this article we make some clarity on this subject by proposing a useful diet for all those bodybuilders who want to achieve the aesthetic top with an eye on their own health.
Protein
Better not to overdo it
One of the first tips given to those who have recently entered the world of body building is to increase the protein intake of the diet. In order to respect this constraint, protein and / or amino acid supplements are often proposed.
These recommendations are based on the mistaken belief that a high-protein diet favors the increase of muscle mass and the reduction of adipose tissue. In reality, as every day doctors and nutritionists repeat to us, the proteins introduced in quantities exceeding the requirements are almost useless; not only that, they even risk fattening, unnecessarily overload the liver and kidneys, and promote dehydration.
A balanced diet, with adequate energy intake, together with appropriate training, is all that is needed to develop strength and muscle mass.
The daily protein intake should never exceed 2 g per kg of body weight or fall below 1.2 g / kg.
If the athlete is overweight (FM> 15% men, 25% women) these values must be reduced, since they refer to the ideal body weight.
REMEMBER THAT:
- A diet too rich in protein foods forces the body to work too hard for their metabolism. In addition to an unnecessary liver and kidney overload, excessive animal protein consumption increases the risk of developing certain cancers (see: Diet and cancer)
- It would therefore be appropriate to expand the food choices by including in your diet at least three weekly portions of fish and as many legumes. Instead of meat, for example, soya steaks can be consumed, a high-quality food with a thousand qualities and an amino acid profile which, although lower than meat, is still very good.
- Proteins are not slimming foods, a high-protein diet ensures a loss of fat similar to a normal mixed diet. The small benefit deriving from the higher dynamic-specific action is to the detriment of the digestive overload and the greater commitment of the liver and kidneys.
Delicious omelette with egg whites: lots of taste and protein without cholesterol
Egg White Omelette - Protein Omelette for Muscle Mass
X Problems with video playback? Reload from YouTube Go to Video Page Go to Video Recipes Section Watch the video on youtubeGrassi
Greases in name but not in fact
Generally, body building diets contrast a high protein intake with reduced fat intake.
In reality, those who think that reducing the intake of these ESSENTIAL nutrients is the best way to lose weight commits a sensational error of assessment.
First of all, it is not possible to follow a high-calorie diet such as that which characterizes mass cycles, focusing above all on protein intake (in which case the athlete would be forced to consume excessive amounts of food or protein supplements).
We must not forget that fats stimulate the sense of satiety and make some typical foods of the bodybuilding diet (chicken breasts, natural tuna, raw vegetables etc.) more palatable.
REMEMBER THAT:
In the world of body building it is often advised to minimize the intake of saturated fats and so-called trans-fats (or hydrogenated fats). While the second recommendation is fully shared, those seeking maximum muscle development should not be too wary of saturated fats. The foods that contain them are in fact rich in cholesterol, the progenitor of the steroid hormones of which the much-loved testosterone is a part. Therefore, without forgetting the risks of an excessive intake of animal fats, it is a good rule to occasionally include some red meat steak in your diet.
Carbohydrates
Carbohydrates, like fats, are often labeled as "dangerous" nutrients that you should be wary of to avoid excessive fat gains. Fortunately, many bodybuilders have understood the key role of these nutrients and have learned never to exclude them from their diet. Unfortunately there are still those who, especially in the periods of definition, drastically reduce the consumption of carbohydrates by resorting to high-protein or even ketogenic diets. Such an approach is highly dangerous, both because it forces the organism to an additional job for their metabolism, and because in the long run it can lead to serious clinical consequences
REMEMBER THAT:
- The body building diet should include, in order of preference: first choice carbohydrates (pasta, legumes, parboiled rice, whole grains) second-choice carbohydrates (bread, better than durum wheat or rye) and third-choice carbohydrates ( potatoes). The consumption of simple sugars (sucrose, sweets, honey, jam, sugary fruit) should instead be kept at very low levels.
- We must not forget fruits and vegetables that represent an exceptional source of carbohydrates with a low glycemic index associated with a rich pool of vitamins, fiber and mineral salts.
- It is a good rule, especially in the period of definition, to favor the intake of carbohydrates in the morning and afternoon and then reduce it in the evening meal that will be particularly rich in fiber and protein.
- In recent years in the world of body building some hyperprotein, hyperlipidic and hypoglucid diets have spread (METABOLICA, Atkins and other dietary models that fortunately have had less success). Such a dietary approach verges on madness as it subjects the organism to unnecessary stresses that in the long run can give rise to numerous diseases (hyperlipidemia, liver and kidney overload, cardiovascular problems, gout etc.),
Supplements
Those who dream of sculpting their bodies only thanks to optimal food integration are destined to leave money, results and sometimes a bit of health on the street.
There are so many products (theoretically useful for the body of a body builder) (proteins, pools or single amino acids, fat burners, vitamins, mineral salts, etc.). In reality, if the diet is correct, many of these nutritional supplements become totally useless.
Protein and amino acid supplements can be associated with your diet if it is not able to supply them in adequate quantities (for example if you are on a vegetarian diet). In such situations, for example, about 30 grams of whey protein associated with a fruit can be taken immediately after training.
Continue: Integrators and Body Building
See also: Is the average Italian diet good for body building?
Example body building diet 2400 - 3000 calories
Integrators and Body Building
Maximize anabolism in a natural way
