Excellent bodybuilders reduce fat step by step on the basis of scientific monitoring. During the preparation for the World Championships and the Asian Championships, the members of China Bodybuilding Training Team are mainly divided into the following stages: slow fat-reducing period before the competition, rapid fat-reducing period and competition period. Here is a brief introduction to the nutritional characteristics of the slow fat reduction period before the game.
1. Ensure reasonable calorie intake. Because bodybuilders' strength training and aerobic training are very intense during the period of losing fat before the competition, a certain calorie intake is the basis for maintaining their sports ability and lean body weight. During 6- 12 weeks before the competition, in order to keep lean body weight and control body fat at a very low level, bodybuilders usually put body heat in a negative balance state, that is, the intake of calories is less than the consumption of calories, thus achieving the purpose of burning fat and reducing body fat. The research shows that the calorie intake during the slow fat reduction period before the competition is about 35-38 calories/kg body weight, which is considered to be scientific and reasonable at present, and can make athletes reduce muscle loss and fat loss at the same time. During the fast fat reduction period before the competition 1 week, the calorie intake can be as low as 30-33 calories/kg body weight. A simpler way to adjust the seasonal calorie intake is that the total calorie intake level in the season is lower than usual 15%. It should be pointed out that too strict calorie intake will affect the recovery of fatigue after exercise, reduce exercise ability and increase the loss of lean body mass.
2. You must ensure that you get enough protein in your diet to reduce muscle breakdown and maintain lean body mass. In the nutritional intervention research conducted by Beijing Kangbite Sports Nutrition Research Institute for athletes of China bodybuilding training team preparing for the Asian Championships, they kept the intake of athletes' protein at about 30% of the total calories before the competition. The results of body composition monitoring show that, except for 1 players who need to be downgraded before the competition, the lean body mass of the two players once increased while losing fat, but decreased slightly when losing weight quickly, which is the same as that of foreign research. On the premise of low calorie intake in the pre-competition degreasing stage, high-level protein intake (about 30% of total calories) can reduce lean body mass loss more effectively than low-level protein intake (about 15% of total calories). At the same time, the intake of high protein can relatively increase the thermogenic effect of food, thus promoting the burning of body fat and helping to reduce body fat. In terms of food sources in protein, egg white, chicken breast, fish, shrimp and lean beef are all high-quality and low-fat protein.
3. Ensure a certain carbohydrate intake. Even before the game, proper carbohydrate intake is an important guarantee for intensive training before the game. Foreign studies also show that the intake of carbohydrates before the competition should be kept at about 50%. This can prevent muscle decomposition and lean body weight loss caused by insufficient sugar intake, and at the same time ensure the sufficiency of glycogen in muscle and increase muscle fullness.
4. Control the intake of fat. Excessive fat intake will increase body fat, which is not conducive to pre-competition degreasing: however, too strict restrictions on fat will lead to a decrease in blood testosterone level and a decrease in the absorption of fat-soluble vitamins, so a low-fat diet should be adopted before the competition, and the fat should be controlled at 15%-20% of the total calorie intake. Lin Peiqu, a well-known bodybuilder in China, pays great attention to ensuring the proper intake of fat, and ensures the intake of meat rich in unsaturated fatty acids such as low-fat fish once a day to prevent the shortage of raw materials for testosterone synthesis.
In addition, the fat intake should not be excessively restricted during the slow fat reduction period before the competition, and the fat intake of 15% ~ 20% is more reasonable. Many bodybuilders adopt an oil-free diet all the year round, and control the fat intake at 10%, which not only affects the secretion of testosterone in the body, but also causes the lack of unsaturated fatty acids and vitamin E and affects the absorption of fat-soluble vitamins.
5. Food sources. The main food sources in protein are chicken breast, egg white, grass carp and shrimp, and the main food sources of carbohydrates are steamed bread, rice porridge, rice, watermelon and bananas. The cooking methods of food mainly include boiling (salt-free), steaming, dry frying (oil-free), and eating vegetables and fruits raw.