Sports nutrition for muscle growth for beginners

Author: Konstantin Magdych - fitness trainer (Rostov-on-Don) Place in the ranking of authors: 32

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2018-07-13
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Friends, there are two news. Let's start with the bad and, perhaps, for some, too harsh. Santa Claus does not exist, and the sports nutrition industry is an industry of deception. Otherwise, how to explain that objectively and proven ineffective products, such as BCAA or L-carnitine, are growing in sales every year. But that’s not what we’re talking about today; that’s the topic of a separate article, if you wish. The good news is that there are actually useful products on our market, which we will talk about today.

Nutrition for the Beginner Bodybuilder

Nutrition has a direct impact on metabolism in the human body.
Metabolism depends on how much food a person consumes and what kind of food. The general physical and psychological state of the person himself, the level of necessary substances in the body, as well as the level of intelligence depend on this. Equally important is the choice of nutrition in bodybuilding, since it is necessary to build muscle mass, and for this you need nutrients, and in sufficient quantities. Therefore, there is no way to make a mistake in nutrition, otherwise you may not see the results of everyday training. An incorrect approach to nutrition can negatively affect the results of training, and simply put, all the work will be in vain.
This issue must be seriously addressed at the initial stage of bodybuilding. For this purpose, detailed nutritional plans have been developed that take into account the specifics of this sport: building muscle volume. This proposed plan is free of the pitfalls that are common for beginning athletes. At the same time, novice bodybuilders often ask questions to which there are already ready-made answers, since bodybuilding has existed for a long time, although it has its own specifics.

How many times a day can you eat food?

The usual eating plan that most people use, which is breakfast, lunch and dinner, is not suitable for bodybuilders. Since the breaks between meals are quite long, athletes have time to get very hungry during this time, since their metabolic processes go through much faster. The feeling of hunger forces the athlete’s body to feed on energy reserves that are always in the athlete’s body.

At these moments, the body begins to secrete the hormone cortisol, which begins to burn muscles, in conditions of decreasing energy potential of the body.

In addition, he begins to burn carbohydrates stored in the liver and muscles, and this cannot be allowed, since muscle mass is lost, which the athlete is trying to build up in training. Glycogen levels also decrease, which is an indicator of readiness for the next workout. The higher the level of glycogen in the liver and muscles, the greater the athlete's endurance and the greater his performance. In this case, the athlete needs to eat about 6 times a day, but in smaller portions. By reducing the time between meals, the athlete's body is constantly fed with glucose, which comes from the intestines. At the same time, the body does not touch glucose reserves and does not produce cortisol. But this is just one advantage of this approach to nutrition for athletes.

Eating according to this scheme speeds up the metabolic process, which also leads to accelerated muscle growth. There is another very important advantage of frequent meals: amino acids constantly nourish muscles, ensuring their growth. The constant presence of amino acids in the blood makes the athlete’s body more resistant to various negative external factors. Naturally, stable immunity contributes to more effective and high-quality training.

Protein is the basis of muscle growth

Very often, after mathematical calculations, novice athletes discover a huge deficiency of protein in the food they consume. Trying to save money on sports nutrition, athletes increase their consumption of meat, fish, cottage cheese and other high-protein foods. After a couple of months, having calculated their expenses for such nutrition, they involuntarily come to the conclusion that it is cheaper to buy sports nutrition for muscle growth. Reviews from both novice athletes and professionals confirm this conclusion.

To gain muscle mass, first of all, an athlete should pay attention to protein, essential and essential amino acids, as well as creatine. Protein contains a large percentage of protein, which, upon entering the body, is broken down into amino acids, enters the blood and is reassembled into protein molecules, and muscle fibers are built from them. Amino acids immediately enter the blood and are converted into building protein. And creatine retains water in muscle cells, thereby increasing the size of all muscles, thanks to which the athlete is able to work with heavy weights in training.

What is proper nutrition for gaining muscle mass?

The concept of “proper nutrition” for an athlete means eating exclusively those foods that contribute to the growth of muscle tissue. But it is better to exclude other foods that have little benefit from the diet. These products include carbonated drinks, sweet foods, baked goods, as well as unhealthy, fatty and fried foods. Proper nutrition usually means nutrition from natural ingredients. Bodybuilders mainly eat food from markets, where they purchase fresh meat, fish, herbs, vegetables and fruits.

Dish recipes

The Champion cocktail is good instead of food. Mix in a blender: 500 grams of 1% kefir, 2 tablespoons of oatmeal, 1 banana, 100 grams of low-fat cottage cheese
Salad "Jock". Green salad leaves and canned tuna dressed with vinegar.
Porridge "Explosion". Add protein powder and 3 egg whites to oatmeal.
Drink “Give me protein and carbohydrates!” Mix protein, milk, fruit in a blender.
"Bodybuilder's Chicken" Soak the chicken in olive oil with garlic and spices for several hours. Bake in foil in the oven or air fryer.
Roast veal. Salt and pepper 500 grams of veal (for 2 servings), fry, add onion and garlic, add 1 glass of water, seasoning, simmer until done.
Rolls with cottage cheese and ham. Mix cottage cheese with garlic and onion. Grease the ham pieces and roll into rolls.

Fish soup “Bachelor”

2 cans of canned fish in its own juice
1 liter of water;
1 onion;
3 bay leaves;
A bunch of dill;
Salt and pepper.

Place mashed canned food, onions, spices, and bay leaves into boiling water. Cook for 5 minutes.

Fish cutlets

500 grams of cod or other fish
100 g crab sticks or meat
Bulb;
Egg;
100 ml milk;
Salt pepper.

Grind cod, crab meat and onion in a meat grinder. Add an egg, mix, make cutlets, steam.

How much protein should you consume per day?

Protein is the building blocks without which it is impossible to build muscle. Many people think that protein accelerates muscle growth. Hormones such as testosterone, growth hormone and insulin are responsible for building muscle mass. But this is provided that there is a sufficient amount of protein in the body. If the body feels a lack of it, then muscle building will stop. Protein is taken at 2 grams per kilogram of the athlete’s weight. Gradually, the norm can be raised to 2.5 grams. If you weigh about 90 kg, you need to consume about 200 grams of protein per day, if not more. It is better to distribute this amount over 6 meals.

Glutamine

Answering the question: “What supplements does a bodybuilder who engages in intense training need?” – this additional assistant is added to the list.

Glutamine helps you better tolerate muscle tissue tears, which overall increases endurance and performance. It speeds up metabolism and helps the body process fat reserves better and more efficiently.

Scientists have also found that it stimulates the immune system. And, most importantly, it increases the amount of growth hormone in the body, which allows your muscles to literally grow by leaps and bounds.

The work of muscle fibers is impossible without nitrogen. So if you're looking for better ways to deliver this organic substance to your muscles, glutamine is an ideal candidate.

Drink immediately after waking up, shortly before and after training. A single serving is about 5 grams.

In fairness, it is worth adding the fact that there is currently talk that glutamine is independently produced in our body, so there is no urgent need to receive it additionally.

https://youtu.be/Fat-xBX75Ec

What are “good” fats?

Fats are considered the main source of energy for the human body, so you should not be afraid of them. One gram of fat contains up to 9 calories, which is twice as much as carbohydrates. It is generally accepted, especially recently, that good fats are vegetable fats, and bad fats are animal fats. In fact, this is not so, since a person also needs animal fats, since they serve as a source for the secretion of testosterone and other equally important hormones.

As a rule, vegetarians have low muscle tone and low sexual activity. This is due to a lack of testosterone in their body, associated with the exclusion of food of animal origin from the diet. Basically, fats do not cause harm to the human body if a person consumes them in moderation. For normal growth of a bodybuilder’s useful mass, he needs to consume food of both plant and animal origin. In addition, he needs to consume fish oil containing Omega 3 fatty acids, but not more than 30% of the total daily diet.

Menu for every day

As an example, we give a sample menu for a professional and a beginner for 5 days.

Day 1: oatmeal 100 grams, protein shake with fruit, 2 boiled eggs;
Day 2: porridge 3 cereals 100 grams, sandwich with cheese and ham, glass of low-fat milk;
Day 3: Rice porridge 150 grams, banana, glass of 1% kefir;
Day 4: Buckwheat porridge 150 grams with chicken fillet, cottage cheese 100 grams, orange juice;
Day 5: buckwheat porridge 100 grams, 5 egg white omelette, apricot compote.

Day 1: 300 grams of fish with 200 grams of rice, orange juice;
Day 2: Chicken breast, 200 grams of buckwheat, Chinese cabbage salad with peppers and tomatoes, seasoned with mustard and vinegar, dried fruit compote;
Day 3: Oatmeal, a piece of boiled veal, a glass of low-fat kefir;
Day 4: boiled potatoes, steamed beef cutlets, 1% kefir;
Day 5: Pasta with minced meat (“navy style”), grapefruit juice.

1 day: chicken fillet, rice;
Day 2: oatmeal and beef meatballs, low-fat kefir;
Day 3: pasta, chicken breast, orange juice;
Day 4: boiled fish (fatty varieties), rice, 1% kefir;
Day 5: boiled potatoes, beef cutlets, apricot compote.

Remember that a muscleman’s meals should not be 3 times a day, but 5-6 times a day, but due to our busy lives, it is not always possible to find time to eat. In this case, snacks will help out; for them you also need to choose products that help in gaining muscle mass.

Snacks: apples, yogurt, protein shake, tuna salad, low-fat cottage cheese, 1% kefir, a glass of low-fat milk, yogurt, pizza, nuts, bananas.

Is it necessary to drink water and how much?

Since the human body mainly consists of water, without it no processes take place in the body, including muscle growth, since building them also requires fluid. Often, dehydration of the body is hidden. To find out, you need to drink 3 cups of water and monitor your condition. If everything is in order, then in half an hour you will have to go to the toilet. Otherwise, you should think about it, since the absence of the urge to go to the toilet indicates the presence of a disease. 3.5 liters of fluid per day for a bodybuilder is the norm.

As a rule, liquid allows you to flush out toxins from the body in a timely manner, as well as nourish muscle tissue. When an athlete feels thirsty, it must be quenched in abundance. If you drink 1 glass and the feeling of thirst disappears, then it is better to drink 2 glasses next time.

Expert opinions

Any intense load on the muscles leads to rapid loss of moisture - it evaporates from the body along with sweat. The amount of such fluid that the body loses during training can be quite large. A feeling of thirst may occur as early as 10 minutes after the start of exercise and intensify with each approach.

I don't adhere to strict rules regarding water rations during training. You need to listen to your body: the amount of fluid required may vary depending on the temperature in the gym, the interestingness of the loads, etc.

Sufficient and timely fluid intake during training is necessary in order to avoid dehydration. During training, you can immediately see those people who do not drink enough - they get tired faster, they are plagued by shortness of breath, and their endurance indicators are noticeably reduced.

Dehydration prevents you from exercising to your full potential and achieving your sporting goals. If you are determined to exercise actively and fully, regularly monitor your fluid intake during exercise.

During intense training, it is impossible not to sweat. Even without obvious odor or other signs of sweat, the body will gradually evaporate moisture. At the same time, the blood will thicken, increasing the overall load on the heart muscle, which threatens unpleasant health consequences for all systems in the body.

Feeling thirsty during training is the first signal of dehydration. If you do not replenish the moisture reserves inside the body as soon as possible, this will lead to a decrease in the intensity of exercise and poor health.

Is it possible to break the sports diet?

People who are on a diet always want to try something tasty, such as ice cream, pizza or sweet cake. There will be no problems if the athlete has a thin physique. For such athletes, once a week it is permissible to violate the proper nutrition regimen. If an athlete already struggles with his excess weight every day, then he is allowed to break the regime only once a day. In other words, out of 6 meals, one meal may be unhealthy, but the remaining 5 should consist exclusively of healthy foods. At the same time, you need to try to eat less in order to invest in your daily calorie intake.

https://youtu.be/ml_5xqEvosY

https://youtu.be/6dwkf-MXKtM

Useful tips

For fast metabolism, you need fractional meals: small portions 5-6 times a day or every 2-3 hours. This diet results in rapid muscle growth. The principles of separate nutrition should also be observed in the diet of jocks for better metabolism of the food eaten. You cannot eat fats and carbohydrates together, with the exception of dishes such as fried potatoes, pasta seasoned with butter, buns with cheese, etc. Drinking alcohol is undesirable or its amount should be minimal, as it contains sugar.

To build muscle, diet must be combined with physical activity. Before physical activity, you need to eat slow carbohydrates (oatmeal, brown bread, vegetables, cereals), and after training, fast carbohydrates (baked goods, chocolate, white bread, bananas, jam, honey, raisins).

We recommend keeping a count of your calorie intake. To grow muscles, you need to eat 500 calories more calories per day than you burn. The optimal amount of carbohydrates per day is 4.5 grams per kilogram of weight. A safe amount of fat is 15-20% of the total calorie intake per day. The main and most useful types of cooking for jocks are: baking, boiling, stewing.

Jock: how to become a jock? nutrition for jocks, diet for jocks

In the world of sports, there is such a definition as a beach jock. Some suggest that the name came from the fact that the athlete rocks on the beach and uses the proper nutrition for jocks. However, this opinion is erroneous. In fact, a beach jock is considered to be someone who has an athletic build. To do this, it is not necessary to have a body weight of one hundred kilograms. It is important to use proper nutrition for athletes. This will be enough to distinguish you from vacationers on the beach with a unique and sculpted torso.

A lot of guys wonder how to become a muscleman? If you have a rather dry figure, then you cannot classify yourself in this category. To do this, you need to have not only a toned body, but also the presence of prominent muscles on your body. Baby food for jocks will help you quickly gain the necessary muscle mass. The main fans of beach hunks are girls. To remain in the center of their attention, you need to have not only an excellent body, but also be a sexual giant. The pectoral muscles play a huge role in a man’s sexuality. Without them, the beach hunk will look dry and unappetizing.

Jokes about jocks

The beauty leaves the bodybuilder. He: - How can you leave me? I lead a healthy lifestyle, don't smoke or drink. I look great. I'm ideal! - Hate you! You are a selfish and narcissistic redneck. You are not interested in anyone but yourself! You're always hanging around your gym instead of being with me! And in general – ideals do not exist! – I understand that you may not be happy with my lifestyle, but to doubt my existence...

– How will it be assessed if I forget to put on my swimming trunks and go on stage naked? - Like petty hooliganism. - Well, what if the hooliganism is not petty?

Jock doctor: - What is your weight? - Now 116 kg, the maximum was 121. - And the minimum? - 3 kg. 600 g.

- Mom, don’t look at the fact that my fiancé is a jock. He is a real gentleman! When I left the house, he even spread my jacket in a puddle so that I wouldn’t get my sandals dirty! – Oh, I’m so happy for you, daughter! This is something you rarely see these days. – I myself was so pleasantly surprised! Just imagine: I caught a passing man by the scruff of the neck, took off his jacket and laid him in a puddle in front of me.

A girl (bodybuilder) comes to the doctor for an appointment and says: “Doctor, there’s something wrong with my voice, for some reason it’s very rude! And for some reason, hair grows on my chest, look, doctor, from the chest all the way to X* I!

An educated bodybuilder saw a three-letter word written on the wall in the locker room. Reads: - X, igrek and and short... I don’t understand anything! Some kind of bullshit!

If you happen to be running away from an angry jock, try to explain to him that any conflict can be resolved without resorting to violence, calmly and peacefully through respectful dialogue. It is not recommended to reduce the speed while doing this.

The rocker was tormented by insomnia. He sits at night, sad, on a bench. The drunk sits down next to him and asks: “Why are you so sad, jock?” - I can’t sleep enough! - Well, this is nonsense! I used to think so too. And then nothing - I drank myself.

The jock comes to the doctor. – Doctor, you understand, things like this: I’m rocking. But lately I’ve been feeling stagnant. The mass is not growing. Creative crisis, in general. Doctor, what should I do? Doctor: - Well, lie down on the table. (Opens the skull) Soooo... Yeah... Well, my friend, you've let yourself go, you've let yourself go. Do you consume methandrostenolone? - Yes. But what about it? Not a single workout goes by without it! – Do you inject oil solutions of anabolic steroids? - Certainly! Every three months a new course. - Well, everything is clear. Your brain is racing and completely retarded! Let me take your brain, dry it, clean it. And I will leave you two convolutions so that you can eat, walk, sleep, etc. Come back in a week, I’ll put it back in for you, and everything will come back. Takes the brain, closes the skull, releases the jock. A week passes. There's no dude. Two, three, a month, half a year. There's no dude. And somehow the doctor accidentally meets him at the bus stop, so joyful, with a Carnegie smile. -Why don’t you come in? I've already cleaned your brain, it's as good as new! - That me, that one... That one is nothing to me for now... Now I’m swinging according to the Vader system...

The jock comes home and complains to his mother: “Mom, the guys in the rocking chair call me a sucker!” - Well, son, what kind of sucker are you? - What, what! In the rocking chair they say that it is specific.

Some bodybuilders, in order to receive a storm of applause in the hall, do not even need to go on stage. All the commentator needs to do is announce them. For example, WFF World Champion Marian Siska (Slovakia).

– As soon as I plow in training, I suffer from insomnia. I lie in bed half the night and count sheep. - Same bullshit. Only I count ex-girlfriends. - That's what I meant...

A naked jock walks into the women's section of the bathhouse. Squeals and screams: “Where are you going, jock!” You need to go to the men's department! - The girls were absolutely crazy! Am I a fagot to you?

- Yes, my grandfather used to break telegraph poles on his shoulders! - You're lying! - Me not. Yes, my grandfather was lying.

A huge bodybuilder met a sexy girl in a bar and soon invited her to his home... And so he undresses in the bedroom and, taking off his shirt, proudly shows her his powerful biceps: “See this, baby?” A ton of dynamite! She excitedly strokes her breasts and takes off her dress... The bodybuilder, meanwhile, takes off his pants and, straining the monstrous muscles of his legs, proudly says: “Do you see this?” Another ton of dynamite! The girl gets completely turned on and begins to take off her wet panties... The bodybuilder, in the end, undresses completely. The girl suddenly grabs her clothes and runs to the door. Discouraged by what is happening, he shouts after her: “What happened?” Baby, what did I do wrong?!! She, frantically dressing: “Listen, you fucking terrorist!” With your two tons of dynamite and such a short fuse, I definitely won’t have time to escape before the explosion...

A jock comes to the pharmacy, there are two young pharmacists there. Kachek: Give me 90 condoms. Pharmacists: Hee-hee-hee-hee. Kachek: 92.

Jay Cutler was accused of doping, but no one has dared to tell him about it yet.

- Listen, jock, why do you always go to one place to relax? – But I have so many friends there: Sveta Ivanova, Olya Petrova, Ira Sidorova. - Good for you! - Not good. There are plenty of enemies there too. Kolya Ivanov, Misha Petrov, Igor Sidorov...

I am the thunderstorm of jocks! The jocks scare each other with me, saying: “God forbid you become such a dystrophic person!”

In a hypermarket, a huge muscleman rolls several carts full of groceries to the checkout counter. It takes a long time and tediously to place food on the transport belt. The cashier monotonously beeps with her cash register and slowly puts the groceries into bags. Noticing that there is no toilet paper among this abundance, he decides to make fun of the jock: “Did you forget the toilet paper?” Kachek: - So my check is 54 meters!

Crime news: yesterday, a dealer transporting anabolic steroids, escaping a police chase, threw testosterone pills into the lake. Dozens of swimmers were injured by inadequately adjusted beavers and divers.

One jock says to another: “I’m leaving this morning, and Arnold Schwarzenegger will meet me!” — Did you ask for an autograph? - Why does he need my autograph?

Jocks in the sauna, calling the intimate service service: - We want to order three pretty girls. – No problem, they’ll be with you in an hour. -Are there any boys? - Yes. Are you interested in active or passive? – Yes, in general, it’s all the same. So we’ll take a steam bath, relax, and have sex. For the logical conclusion, it would be necessary to punch some motherfuckers in the face.

The jock was drinking protein from a straw and accidentally turned the glass inside out.

I shook it myself, let someone else shake it.

The heavyweight lifter has rolled himself in chalk and goes up to the mirror: Yessssssssssssssssssssssssssssssssss.

In the rocking chair, you can meet all five character types: sanguine, choleric, phlegmatic, melancholic and fucker.

Exercises recommended for beach jocks.

To build chest muscles, the following exercises are recommended:

Lifting dumbbells while lying down on an incline bench.
Swing your arms holding dumbbells on a bench.
Hand exercises on simulators.
Crossover arm exercises.

To pump up the deltas, it is recommended to follow the diet for jocks and the following actions:

Seated dumbbell swings.
Standing dumbbell raises.
Raising arms with dumbbells on an inclined plane.

To pump up your biceps, the following exercises are required:

Barbell press to strengthen biceps.
Seated dumbbell lifting exercises.

To build six-pack abs, they recommend:

Twisting from a lying position.
Twisting using a simulator.

Nutrition recommended for gaining body weight.

The main thing you should start with in bodybuilding is the right food for jocks. Lean body mass will not increase if you eat small amounts of food. The nutrition of athletes should be structured in such a way that the athlete should never feel hungry. A muscleman's diet should contain a large amount of protein. The ratio of the protein product should be two grams per kilogram of weight. Baby food for jocks is ideal. It is relatively inexpensive and contains a large amount of protein. A very important factor is the diet for jocks. Only protein-rich foods should be included in the diet for athletes.

Grocery list

The essence of nutrition for building a beautiful body: more proteins and carbohydrates. Protein is the building material for muscles. Protein supplies the body with nitrogen, it accumulates in the muscles and allows them to fully recover. Carbohydrates provide energy and are involved in protein synthesis.

Semi-finished products, fatty, spicy and salty foods, sugar and flour products are prohibited.

The list of favorite foods for jocks, containing large amounts of protein and carbohydrates and helping to gain weight, includes:

Porridge – oatmeal, buckwheat, rice;
Bananas are a source of carbohydrates and vegetable proteins;
Chicken eggs – the optimal quantity is 2–5 pieces per day, yolks can be up to 10 pieces;
Chicken breast and chicken fillet are a source of proteins; it is better to cook them boiled;
Oatmeal is a source of slow carbohydrates, will provide the body with energy for 3-4 hours, and also contains vegetable protein;
Pasta is the record holder for the caloric content of 200 calories per serving;
Seafood, fish (especially fatty varieties);
Low-fat cheeses;
Low-fat milk, cottage cheese and kefir;
Apricots or dried apricots are a healthy heart for a bodybuilder, they contain potassium, beta-carotene, vitamin C;
Lean veal or beef, preferably in the form of meatballs and steamed cutlets. In addition to protein, meat contains vitamins B12 and B6, iron, zinc and other trace elements;
Sweet potato (sweet potato) – contains beta-carotene, potassium and vitamins C and B6;
Yogurt – contains calcium, improves digestion;
Tuna is a source of protein, omega 3;
Apples are light carbohydrates, potassium, vitamin C. They will quickly raise blood sugar levels;
Kiwi – contains a large amount of vitamin C, potassium;
Orange juice – carbohydrates, vitamin C, carotenoids, potassium and folic acid. The juice will help increase your blood sugar levels instantly;
Blueberries are the strongest antioxidant, contain potassium, zinc, magnesium, vitamin C - will help the bodybuilder maintain vision;
Nuts - no more than 30 grams of any kind, since in addition to a large amount of protein they also contain fats;
Water – a training bodybuilder needs about 3.5 liters of water per day to absorb proteins and carbohydrates, and replenish fluid losses in the body during physical activity.