Bodybuilders need special nutrition to meet the high level of muscle repair and growth. Generally speaking, bodybuilders need more calories than ordinary people of the same height to maintain the energy needed for training and muscle growth, and to maintain the synthesis of protein. The energy level of food in the preparation period of the competition will be slightly lower than the normal energy level to maintain physiological needs, and combined with aerobic training to achieve the purpose of reducing fat. The proportion of carbohydrate, protein and fat in the food energy required by bodybuilders will vary from person to person.
Carbohydrate is very important for bodybuilders. It provides necessary energy for the body to participate in sports and recover. Bodybuilders need hypoglycemic polysaccharides and other slow-release carbohydrates. Compared with sucrose and starch with high glycemic index, these substances release energy more slowly. Smooth energy release is very important. Otherwise, substances produced by hyperglycemia will make the body's insulin level rise sharply, thus inducing the body to convert more energy into fat instead of storing it in muscles, and the energy that should have acted on muscle growth will also be wasted. However, bodybuilders often ingest some rapidly digestible sugars (usually pure glucose or maltose) after training, because this will promote the recovery of muscle glycogen and the synthesis of protein in muscle.
Protein should be the most concerned dietary nutrition for bodybuilders. Functional proteins, such as motor proteins (including myosin, kinesin and kinesin), can produce forces that cause muscle contraction. At present, it is believed that 25 ~ 30% of bodybuilders' total energy should come from protein to maintain and improve their synthetic ability. Protein's energy intake is a widely debated topic. Many people think that the ideal intake of protein is per pound 1g(0.45kg). Some people suggest eating less, while others suggest 1.5 ~ 2g or more. It's a definite conclusion that protein should take an average intake during the day, especially during training, after training and before going to bed. The optimal intake of protein is still controversial. Chicken, beef, pork, fish, eggs and dairy products all contain more protein; The protein content of nuts, plant seeds and beans is also high. Casein and whey protein are often used to make protein tonic. Whey protein is favored by bodybuilders because of its high biological value (BV) and high absorption rate. Many famous brands use this protein as a tonic. Bodybuilders need high-quality protein with high biological value; They tend to avoid relying on soy protein as the main source of protein, because soy contains estrogenic components. Of course, some nutrition experts believe that trace amounts of estrogen-like compounds and phytoestrogens contained in soybeans, flaxseed and many other plant foods are beneficial. They may compete with men's own estrogen for hormone receptors and inhibit the effects of estrogen. This function also includes inhibiting pituitary function, stimulating P450 system in the liver (which can degrade chemicals, hormones, drugs and metabolic wastes in the human body) to work actively, and eliminating excess estrogen in the body.
Bodybuilders often divide their daily food intake into 5-7 meals, the contents of each meal are basically the same, and the interval between two meals is equal (generally 2-3 hours). Compared with the regular three meals a day, this method has two purposes: it can not only prevent satiety, but also improve basal metabolism. However, through calorimetry and isotope calibration of water, reliable research results have shown that frequent meals can not promote metabolism.
Principles of nutrition
Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. Beginners often focus on training and ignore nutrition. In fact, without proper nutrition, any training is ineffective, so beginners should pay attention to the following five principles of bodybuilding nutrition:
1, supplement enough heat energy: muscle growth consumes energy. Without enough heat, normal muscle growth cannot be guaranteed.
2. Replenish enough carbohydrates: In bodybuilding training, energy is mainly provided by glycogen, and the intake of carbohydrates can supplement 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 foundation of muscle growth, so you must take high-quality protein every day to build muscles.
4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.
5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.
Nutrition strategy
Strategy 1: Dinner is high in protein
Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep. Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.
Strategy 2: Eat high protein after training.
Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food 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, thus getting twice the result with half the effort. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.