Proper nutrition for jocks at home. How to eat right when you're lifting

Hello to all beginners and those who have become adherents of bodybuilding! How much has already been said that a real bodybuilder consists of training, a balanced diet and proper rest, during which processes of muscle mass growth, strength gain, and texture formation occur simultaneously and sequentially.

Proper nutrition for bodybuilding is the basis for obtaining the desired result in this sport. After all, the whole meaning of bodybuilding rests on it, because it is the center of the trinity, the tip of the triangle, no matter which way you turn it.

Food for a jock:

DIET FOR MUSCLE GROWTH: TIPS AND RECOMMENDATIONS

WE DISPELL THE MYTHS OF CONSUMPTION OF BABY FOOD IN BODYBUILDING TO INCREASE MUSCULAR

WE DISPELL ALL MYTHS ABOUT COFFEE CONSUMPTION IN BODYBUILDING

BODYBUILDING AND VEGETARIANism – IS IT POSSIBLE TO GET AN IDEAL FIGURE WITHOUT EATING A PIECE OF MEAT

The essence of the diet

The pitches before and after drying are really very different. After drying, the biceps and triceps are drawn much more clearly, the abs on the stomach are more noticeable, because the drying diet burns fat under the skin. The skin fits tighter to the muscles, revealing the relief of the jock in all its glory. By the way, in order to find out how much fat you need to “dry” to get fit, you can use an online calculator and calculate what percentage of body fat you currently have in your body. Then check the table and find out what percentage of body fat is acceptable for a male or female bodybuilder.

Diet for women

If a woman goes to the gym and wants to achieve a sculpted body, then this task is hardly achievable for her, unlike a man. If the hormone testosterone helps a man to pump up voluminous muscles, then a woman is prevented from doing the same by the hormone estrogen, which is responsible for the roundness of the female figure and for fat deposits in the hips, waist and inner thighs. No matter how much a woman exercises, she will never be able to achieve relief without the use of professional weight loss products or fat burners. There are, of course, happy owners of a skinny figure who can eat whatever they want and not gain weight. But we are talking about ordinary women who are more inclined to be overweight than thin.

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.

Diet for men

The main thing in nutrition is maintaining a balance of proteins, fats and carbohydrates. The male body is designed to build muscle mass without much effort. This is facilitated by the male sex hormone testosterone, which is produced in significantly smaller quantities in women, which is why the fair half of humanity loses weight worse, their muscles are less pronounced, girls are shorter and more prone to being overweight.

In order for muscles to begin to grow, you need to consume food per day at the rate of 2 g of protein per kilogram of your own weight. It would seem that everything is very simple: eat protein, work out and gain muscle mass. But there is also such an indicator as body mass index. It refers to the ratio of fat, muscle mass, water and internal fat. The simplest formula for calculating BMI is: weight/height in meters². A score below 16 means underweight, but a score above 25 indicates overweight.

Muscles are made of protein. In order for them to increase in volume, it is necessary to increase blood flow to the muscle fibers with the help of physical exercise, create multiple micro-tears in the muscles so that in the process of restoring the fiber structure, the muscle grows in volume, and also promote growth with the help of protein nutrition. Athletes use special medications to gain muscle mass. These are protein shakes, energy drinks, tablets with L-carnitine. Mere mortals should exclude carbohydrate-containing and fatty foods from their diet. These include:

• baking and bakery products
• candies, chocolate
• sugar
• dried fruits
• preserves, jams, creams
• sweet fruits and dried fruits
• sausages and sausages
• smoked products

Vegetarians will find it difficult to choose a diet because plant foods have very little protein. An exception may be tofu made from soy milk, legumes, nuts (but they are fatty), and mushrooms. If you have the willpower to eat these products, then go ahead, but their efficiency is much lower than that of animal protein.

An overweight man whose waist exceeds 100 cm, even after gaining muscle mass, will not be able to boast of a beautiful body. To do this, you must first deal with “drying”, i.e. remove subcutaneous fat. For a man, the task is complicated by the fact that he needs to maintain muscle mass. This means that the diet should be structured in such a way that the body receives everything it needs for muscles and does not receive enough “fuel” for fat deposits. In this case, energy will be taken from subcutaneous fat reserves. 80% of a man's diet should consist of protein foods. This includes the following products:

• egg whites
• fish (pollock, hake, cod)
• dairy and fermented milk products with reduced fat content or low fat
• seafood (shrimp, squid, octopus, mussels)
• turkey meat
• beef or chicken liver
• chicken breasts
• vegetable salads with low-fat sour cream (in small quantities)
• green tea
• mineral and drinking water without gas

The peculiarity of drying in men is that you should eat every 2-3 hours and be sure not to give up breakfast. The last point is important because breakfast starts the metabolic process. The last meal should be a maximum of 2 hours before bedtime.

Men are luckier than women. They can afford carbohydrate foods, otherwise they will not have the strength to perform heavy physical activity. Pasta made from premium wheat, whole grain bread, cereal porridge - all this should be present in the diet in small quantities. Otherwise, the lack of carbohydrates can lead to nervous breakdowns and even hungry fainting.

Drying continues for 3-4 weeks depending on the desired results. The result is a beautiful, sculpted body and not an ounce of excess fat.

Menu for every day

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

Breakfast:

• 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.

Lunches:

• 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.

Dinners:

• 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.

For vegetarians

Some athletes are vegetarians. There is a special vegetarian diet in bodybuilding, in which you will need to remove all animal products from the diet.

With the right approach, you can select the necessary products from plant foods that will saturate your body with the necessary nutrients.

Nutritional supplements can be a big advantage.

Don't waste time, adjust your own body every day. After all, every person should be proud of themselves. Be healthy!

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”

For 1 liter of water:

• 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

For 3 servings:

• 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.

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.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Your feedback on the article:

( 852 ratings, average: 4.54 out of 5)