Muscle-building powder is mostly sweet, which makes you feel bored and swollen. When you do it, add more water to dilute it. When you drink it, you should eat some bread and some salty food together. This is very important, so that you won't feel so sweet. I'll eat it now. I feel much better.
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Handbook of bodybuilding nutrition
First, the nutritional needs of the fitness crowd
1, dietary pyramid:
It contains seven nutrients needed by human body: protein, carbohydrate, fat, vitamins, minerals, water and dietary fiber.
2, bodybuilding and energy consumption:
The energy consumption of bodybuilders includes: basic metabolism, daily activities and work, sports training, special food motivation and growth and development (minors).
Heat is the key factor that affects athletes to gain muscle and lose fat, because only by taking enough calories and proper amount of protein can muscle growth be started. On the other hand, only when you consume more calories than fat can you reduce it.
In different training periods, athletes' calorie requirements are different. The daily calorie requirement per kilogram of body weight reached more than 50 kcal during the muscle gain period and decreased to less than 40 kcal during the fat loss period. The calorie proportions of carbohydrate, protein and fat are 55-70%, 65,438+065,438+0-25% and 65,438+00-20% respectively. The energy ratio of carbohydrate to fat can be slightly higher when gaining muscle, and protein can take more when losing fat. In addition, the calorie distribution of breakfast, lunch and dinner should be reasonable, and the calorie ratio of three meals is about 3: 4: 3. If you eat 4-6 times a day, you can divide the extra meals into breakfast, lunch and dinner according to the time. At the same time, if you eat more than three times a day, try to make the interval and calorie distribution between meals reasonable.
3. Bodybuilding and protein Nutrition.
Protein consists of 20 basic amino acids, 9 of which are amino acids that the human body cannot synthesize and must ingest from food, which are called essential amino acids. Classification: complete protein (containing 9 essential amino acids) and incomplete protein (missing some essential amino acids or insufficient quantity).
Fish, meat, poultry, eggs, milk and seafood can provide full-price protein, while protein provided by plant foods is generally non-full-price protein. Through the mutual collocation of different plant proteins, the utilization rate of plant proteins can be improved. Bodybuilders' demand for protein depends on the intensity, frequency, duration, purpose and muscle size of sports training. Generally speaking, the demand for protein increased to more than 0.6 grams per kilogram of body weight/kloc-0 per day during the muscle gain period, and the demand for protein increased to more than 2 grams during the fat loss period.
Many bodybuilders think that the more protein eats, the more muscles he grows. As a result, he consumes too much protein, and some even reach more than 3 grams per kilogram of body weight. This will not only easily lead to excess calories and increase body fat, but also easily lead to dehydration and acidification of body fluids, increase the loss of calcium, cause fatigue, make it difficult for the body to recover after exercise, increase the metabolic burden of the body, and be harmful to health. On the other hand, bodybuilders need to supplement protein supplements, because bodybuilders have a growing demand for protein, but if they only eat food, they will often cause excessive fat intake; The utilization rate of processed protein (such as whey protein) is often higher than that of food protein; Some supplements, such as glutamine, ornithine, hmb, etc., have special functions that ordinary foods do not have.
4. Bodybuilding and carbohydrate nutrition
Classification: According to the length of sugar chain, it is divided into monosaccharide, oligosaccharide and polysaccharide. Monosaccharide refers to glucose, fructose, galactose, etc. , mainly from fruits, milk, honey and other foods; Oligosaccharides refer to sucrose, maltose, oligosaccharides, etc. Polysaccharides come from various staple foods, beans and root foods. Energy supply characteristics of carbohydrates: fast production capacity; Low oxygen consumption; When lacking oxygen, energy can be supplied by anaerobic glycolysis; Metabolites are carbon dioxide and water, which are harmless to the body; Can improve the utilization rate of creatine; It can also improve the immune function of the body. Supplement method: 2-3 hours before exercise, adopt a low-fat and high-carbohydrate diet, and supplement 250-250 ml of sports drinks immediately before exercise; Replenish 15-20 minutes during exercise 120-250ml sports drinks; It is the best time for muscle glycogen to recover immediately after exercise, and it is also the best time for muscle to absorb other nutrients. 50 grams of carbohydrates should be supplemented as soon as possible, and then 1 time every 2 hours, and 100 grams has been supplemented within 4 hours. It is worth reminding that the sugar concentration of sports drinks should be 5-10%; For athletes who lose fat, supplementing sugar immediately before exercise will weaken the decomposition of fat during exercise; Pay attention to the combination of sugar supplement with water supplement and electrolyte supplement. Some suggestions on sugar supplement;
Make full use of the best opportunity to supplement sugar after exercise; Except before, during and after exercise, try to reduce the intake of processed sugar at other times and switch to foods rich in dietary fiber; Don't eat too much carbohydrate before going to bed for the last time.
5, bodybuilding and fat nutrition
Classification: Triglycerides, Cholesterol, Phospholipids. Among them, triglyceride is a form of energy storage and a nutrient that bodybuilders need to limit. Excessive intake will not only cause obesity, but also cause high cholesterol in the body, which will affect the health of the cardiovascular system. Triglycerides contain three kinds of fatty acids. According to the different chemical structures of fatty acids, fatty acids can be divided into saturated fatty acids and unsaturated fatty acids, among which linoleic acid and linolenic acid are essential fatty acids with various physiological functions. Low fat intake will easily lead to the lack of essential fatty acids and ve, which will affect the absorption of fat-soluble vitamins. Saturated fatty acids come from sports fat, cream, cheese, chocolate, palm oil and so on. Unsaturated fatty acids come from various vegetable oils, nuts and some seafood. In order to maintain ideal body fat, dietary fat calories should not exceed 20% of total calories, including saturated fat 5%, monounsaturated fatty acid 8% and polyunsaturated fatty acid 7%. Therefore, bodybuilders should choose foods with low fat content and limit the amount of edible oil. Fat can only provide energy when it is aerobic.
Blood sugar and muscle glycogen give priority to energy supply during exercise. After 20-40 minutes of exercise, muscles can make maximum use of fat. The proportion of fat participating in energy supply is different with different exercise intensity. For example, when you exercise at an intensity of 50% of your maximum heart rate, you burn 7 kilocalories per minute, 90% of which comes from fat; When you exercise at 75% of your maximum heart rate, you burn 14 kcal per minute, 60% of which comes from fat.
6. Bodybuilding and vitamin and mineral nutrition
Classification: Vitamins are divided into fat-soluble and water-soluble. The former includes vitamins A, D, E and K, while the latter includes vitamins C and B vitamins. Minerals are divided into major elements such as potassium, sodium, calcium, magnesium and phosphorus and trace elements such as iron, iodine, copper, zinc, manganese, chromium and vanadium. Functions: Vitamin C, Vitamin E, β-carotene, lycopene, manganese, selenium, etc. It can prevent free radicals from harming the body. Vitamin b 1, vitamin b2, vitamin pp and other B vitamins are closely related to energy metabolism. Electrolytes in minerals have many functions: maintaining the volume and osmotic pressure of intracellular and extracellular fluids; Maintain the acid-base balance of body fluids; Maintain the excitability of muscles and nerves; Proper electrolyte will improve thermoregulation; Constitute the constitution. During high-intensity exercise, vitamins and electrolytes are consumed in large quantities, and the exercise ability decreases, making it difficult to eliminate fatigue. If it is not supplemented in time, it will affect muscle fineness.
Cell repair and body recovery. Dietary survey shows that vitamins b 1, b2, A, nicotinic acid, calcium, etc. It is an element that athletes are easy to lack. Vegetables, fruits and some animal products contain different kinds of vitamins and minerals respectively.
7. Fitness and water
60% of the adult's body weight is water, and water participates in all metabolic processes. Ordinary adults need about 2 liters of water every day, while bodybuilders need more. Supplementing water is not only important for maintaining exercise ability, but also helpful for gaining muscle and reducing fat. When the body fluid loss is greater than 2% of body weight, the athletic ability will decrease 10- 15%, and when the body fluid loss is greater than 5% of body weight, the athletic ability will decrease by 20-30%. Supplement method: supplement 250-500ml of liquid 2 hours before exercise and 125-250 liquid immediately before exercise; During exercise, supplement 15-20min with 120-250ml liquid; How much weight did you lose and how much fluid did you add after exercise? Don't replenish liquid only when you are thirsty, let alone white water, because white water will aggravate the loss of water and other nutrients. At the same time, try to avoid using carbonated drinks, concentrated juice, tea, coffee, beer and other supplementary water. It is best to use sports drinks, which can not only supplement water, but also supplement sugar, vitamins and electrolytes.
8, bodybuilding and dietary fiber
Dietary fiber is a kind of polysaccharide that cannot be digested and absorbed by human body. It has the following functions in weight control: increasing satiety; Reduce the change range of insulin after eating; Digesting and absorbing foods rich in dietary fiber will consume more calories; Reduce cholesterol and triglycerides, and have the effect of clearing intestines.
9. Common wrong practices
Eat more whole eggs. Pay too much attention to protein and eat too much high-protein food. Ignore the importance of carbohydrates and eat less staple food. The distribution of calories per meal is unreasonable, with less breakfast and more dinner.
Second, bodybuilding and nutritional supplement.
Scientific training+scientific nutrition = success
1. Normal training-fatigue-recovery process: overload training-fatigue-fatigue recovery-overcompensation (overcompensation).
2. On the other hand, if fatigue is not eliminated, continuous intensive training will lead to fatigue accumulation exceeding the body's bearing capacity, leading to overtraining.
3. Ways to promote physical recovery:
Reasonable training plan (enough exercise and intensity, reasonable arrangement of training).
B reasonable dietary nutrition.
C. Rational use of nutritional supplements and health products
4, nutritional supplements and health products:
A. supplement the deficiency of dietary nutrition.
B. conveniently and timely provide the body with the nutrition it needs.
C. it has functions that ordinary food does not have.
Improve training quality, promote physical recovery and enhance training effect.
Third, nutritional supplements designed to achieve the best results.
1, product type
Muscle building products: creatine, muscle building powder, health drink, glutamine, branched-chain amino acids, okg.
Lipid-lowering products: L-carnitine, magic crisp.
Supplementary protein product: protein powder
Energy supplement products: fitness drinks.
Immune enhancement product: lycopene.
Blood-enriching products: blood-producing iron.
Vitamin products: Vitabao.
2, the principle of common products, how to take (see product description).
3. Common wrong usage:
A. When creatine is supplemented, sugar is not supplemented or not enough.
B. don't replenish water when supplementing creatine.
C. substitute one product for other products.
E. the time of taking is incorrect.
4. Kangbi holds products and Kangbi packaging.
Characteristics of Kangbite products: Safety-all products have passed the hygiene inspection and doping test.
Effective-after years of use by national and provincial athletes, the effect is remarkable.
Muscle-building package: (the best creatine+muscle-building powder) (fitness drink+muscle-building powder) (the best creatine+pure protein powder), others.
Synthetic products such as glutamine, hmb and okg can be used.
Fat reduction package: (L-carnitine+pure protein powder+Vitabao+Magic Crisp)
Fitness package: (fitness drink+protein powder+lycopene)
Fourth, the harm of stimulants.
Harm health and shorten exercise life.
Commonly used stimulants: synthetic steroids, growth hormones, diuretics.
Synthetic steroid
Function: develop muscles and improve strength; Increase hemoglobin and blood volume; Promote the synthesis of muscle glycogen; Enhance offensive awareness, etc.
Side effects: damage to liver function; Adverse effects on muscles and surrounding tissues; Damage to the cardiovascular system; Inhibitory effect on autocrine.
somatotropin
Function: increase lean body mass and reduce body fat percentage.
Side effects: Long-term use will not only inhibit self-secretion, but also make it appear rude appearance, rough skin, jaw thickening, diabetes and other adverse effects.
Some people use diuretics to lose weight and dehydrate before the competition, which not only seriously affects their exercise ability, but also leads to many hazards such as hypokalemia and potassium deficiency.
In order to increase the efficacy of products, some companies add stimulants to their products and deceive customers with attractive names.
Five, bodybuilding training and scientific monitoring
1, body composition test
For bodybuilders, ordinary weight tests can't provide the number and changes of body fat and lean body weight.
"biospace Body Composition Analyzer" can analyze the contents of intracellular fluid, extracellular fluid, protein, inorganic substances, lean body mass and fat, evaluate the development and balance of limbs and trunk, and evaluate the overall situation.
2. Significance of biochemical monitoring
The boundary between normal training fatigue and excessive fatigue is often difficult to determine, but biochemical monitoring can accurately reflect the exercise load and physical recovery, thus providing a basis for the adjustment of training plan and nutrition recovery means. For the purpose of fitness, we mainly choose the related indexes that reflect the muscle state and protein metabolism:
Blood urea nitrogen, creatine phosphokinase, lactate dehydrogenase.
Significance: To reflect the recovery of muscle cells after severe contraction.
It reflects the damage degree of training to muscle microstructure, the decomposition and anabolism of muscle protein.