June 18, 2020 Admin Home page » For weight gain
All the secrets of nutrition for gaining weight in the off-season are told, what foods should be taken and what should be excluded + a detailed menu for gaining weight, tips and important recommendations.
The off-season period is the best not only for the mass-gaining process, but also in terms of the fact that you should not adhere to strict diets - this time is very important for creating muscle mass, albeit without visible relief.
However, know that you can’t eat everything in a row and without moderation, you have your own limits from a certain list of products, so we’ll talk about them further:
The benefits of pork in bodybuilding
In Rus', pork has been revered since ancient times. Normal functioning of the body is unthinkable without consuming a sufficient amount of protein compounds. Meat contains all the essential nutrients that allow the body to grow. Today you can find various types of meat in supermarkets, and among them pork is one of the most popular. This is primarily due to the high energy value.
Many bodybuilders want to know what benefits or harms lard can have in bodybuilding. High calorie content is, of course, good, but it can lead to a gain of fat mass, which is then quite difficult to get rid of. Let's find out what benefits or harms of lard in bodybuilding can be obtained by you.
Let's start with the positive qualities of pork and immediately note the fact that the meat contains not only protein, but also micronutrients. If with protein compounds everything is quite simple, although we will talk about this later, then it’s worth dwelling on vitamins in a little more detail.
It is quite obvious that lard contains fat-soluble vitamins, namely A, E, K and group B. Moreover, there are quite a lot of them, which is very good, because often problems with progress are associated precisely with a deficiency of micronutrients. Equally important elements for bodybuilders are zinc and iron. The first mineral takes an active part in the processes of testosterone synthesis; iron is necessary for the normal functioning of the circulatory system.
Today, all nutritionists talk a lot about the invaluable benefits of olive oil. A lot of articles have been written about this product and we are constantly broadcast about it from the screen of television receivers. Of course, we will not refute this statement now, because it is completely true. The thing is that olive oil contains a large amount of oleic acid, also called omega-9. Approximately 80 percent of the total amount of olive oil comes from this substance.
Omega-9 helps normalize cholesterol, has a positive effect on the functioning of the heart muscle and blood vessels, can slow down the growth of malignant tumors, etc. Among all the positive qualities of omega-9, nutritionists most often note the ability of the substance to improve the balance of lipoproteins.
We remembered olive oil for a reason and would like to invite you to compare the composition of this product with lard, the benefits and harms of which we are talking about in bodybuilding. The oleic acid content in lard is about 46 percent. In terms of this indicator, this product is significantly superior to sunflower oil, although somewhat inferior to olive oil.
Now remember the recommendations of many nutritionists who recommend being careful with pork, since, in their opinion, it can upset the balance of cholesterol. But judging by the amount of omega-9 in this product, we see that the situation is exactly the opposite, and if we talk about the benefits or harms of lard in bodybuilding, then it is necessary to note the product’s ability to normalize the lipoprotein ratio.
Pork also contains linolenic acid. You probably know that this substance is present in fish oil and flax seed oil. But in other vegetable oils, except for the already mentioned flaxseed oil, linolenic acid is absent. And this applies even to olive oil, which is so popular today. Thus, lard combines the positive properties of fish oil and olive oil.
Let's move on to protein compounds, an excellent source of which is any meat, including pork. It should immediately be noted that lard proteins are as close as possible in the composition of amines to human protein compounds. It is for this reason that pigs can be used as surrogate mothers for humans. In addition, doctors often advise women to consume pork during pregnancy and lactation. Scientists have long proven that this product enhances breast milk production.
For all protein compounds, an important indicator is the speed and quality of absorption. From this point of view, Salo takes second place. Here are some more positive properties of lard:
- Some scientists are confident that lard has the ability to cause mild euphoria in humans, similar to chocolate.
- Pork lard is a natural antidepressant.
- Pork is also good for men's health.
Grill
Beef for athletes: delicious recipes
It is difficult to overestimate the benefits of beef for athletes. It is this meat that contains essential amino acids and protein, which allow you to quickly recover after physical activity.
It is difficult to overestimate the benefits of beef for athletes and for those who monitor the quality of their diet. It is this meat that contains essential amino acids and, of course, protein, which allow you to quickly recover after serious physical exertion. Beef is deservedly considered the ideal meat for muscle gain, as it contains a maximum of creatine, the strongest substance for muscle recovery.
Beef, unlike other types of meat, contains a significant amount of iron, which improves blood circulation in muscles and other tissues of the body, and also contributes to their rapid recovery.
In addition, beef ranks last in terms of fat content. It’s hard to believe, but this type of meat contains even less of them than chicken. Beef is also rich in such valuable components as magnesium, potassium, calcium, sodium, phosphorus, iron, amino acids, B vitamins: B1, B2, B3, B5, B6, B9, B12, and K. Moreover, elastin and collagen in meat they help maintain healthy joints.
However, for beef to truly bring both benefit and pleasure, you need to learn how to cook it. Let's learn together simple recipes based on this tasty and healthy meat, and you will definitely have something to surprise athletes before and after training.
https://youtu.be/Usel_Y3uzKk
Harm of lard
We have covered the first part of the question about the benefits or harms of lard in bodybuilding, now it’s time to move on to the second.
You must understand that there are no perfect products. Along with positive properties, there will always be negative ones. Now there is no doubt that lard is an allergic product. It is quite obvious that if your body does not accept pork, then you should stop eating it. In addition, when preparing pork, it is necessary to approach this issue responsibly. To protect your body from the possible entry of various pathogenic microbes into it, long-term heat treatment of this type of meat is necessary.
Another negative point in talking about the benefits or harms of lard in bodybuilding is the high energy value of the product. Obviously, almost one hundred percent of lard consists of fat. Let us remind you that the energy value of one gram of fat is 9 calories.
On average, the calorie content of 100 grams of lard is 841 calories. The proportion of protein compounds in this product is 1.4 grams, and the amount of fat indicated above contains 90 grams of fat. Agree, not everyone wants to get 800 calories from one hundred grams of product at once, and this is especially true for drying or losing weight. At the same time, even while gaining weight, you need to adhere to the given calorie intake and not exceed it. By and large, it is the high energy value of lard that is the most serious drawback of this product.
Nutrition for muscle growth
Products should be high-carbohydrate and high-calorie, and the glycemic index of these products should be with a low and medium glycemic index, namely:
1. Rice 2. Oatmeal 3. Legumes 4. Fish and seafood 5. Natural honey (not sugar-based) 6. Dried fruits 7. Bananas 8. Whole eggs 9. Soy (guys need to take it in moderation, all information is here) 10. Adyghe cheese 11. Nuts 12. Corn grits 13. Lean meat
Choose lean varieties of meat - chicken fillet, rabbit, turkey, beef; meat should be consumed without visible layers of fat and
Definitely without skin, although it is tasty, it contains a crazy amount of fat.
When preparing various cereals, use a minimum of butter, no more than 5 grams. per serving, or better without it at all.
Eggs can be either boiled or fried, in which case the whole egg is used, without separating the yolk, mixed with vegetables or cheese. Dress salads with olive or linseed oil, or sour cream, but not with mayonnaise.
How to properly use lard in bodybuilding?
Having told you about the benefits or harms of lard in bodybuilding, it is also necessary to clarify the rules for the use of this product by athletes.
You must remember that all nutrients in your diet must be contained in a certain ratio. The proportion of fat in the diet is minimal and based on this you should calculate the required amount of fat. In principle, consuming about one hundred grams of this product over the course of a week, you should not have problems with excess weight. We also recommend consuming lard in the first half of the day, when you are most active. At this time of day, the risk of increasing fat reserves is minimal, since you have to expend a large amount of energy during the day.
Speaking about the rules for eating pork, you can continue the conversation about the benefits or harms of lard in bodybuilding. Many scientists claim that this product can be very useful in the morning for people who have problems with the digestive system. It is recommended to eat lard with black pepper or garlic.
We have almost figured out the rules for consuming lard, and all we have to do is clarify in what form this product should be eaten by bodybuilders. It is best if the lard is marinated or salted. This is due to the fact that in this almost natural form, absolutely all nutritional elements will be preserved in the product. After any heat treatment, some of them will be lost.
Beef in tomato sauce with curry
This spicy dish will be appreciated by lovers of unusual combinations. For preparation we will need:
- 500 grams of beef; - 1 onion; - 3 cloves of garlic; - 2 tablespoons of olive oil; - 3 tablespoons of tomato paste; - salt, black pepper - to taste; - 1 teaspoon of ground dry garlic; - 1 tablespoon curry powder. To prepare this aromatic meat, you first need to heat the olive oil in a frying pan, place the coarsely chopped beef in it, and fry on both sides.
Then, add onion, salt and pepper to the meat, add tomato paste and olive oil and simmer for 30 minutes. 5 minutes before cooking, add curry and ground garlic to the beef.
How to choose the right lard?
Since lard is recommended to be consumed without heat treatment, it is extremely important to choose this product correctly.
It is best to purchase lard on the market from trusted people. Moreover, we recommend taking a fresh product and then salting it yourself. If possible, find out from the seller how and what he fed the animal. Don’t forget to ask about the availability of a certificate from the market’s veterinary services and check the date on the document. When choosing lard, carefully inspect the entire piece. The whiter the lard, the higher quality it is considered. If the product has a slightly pinkish tint, this is also normal. But you should immediately discard yellow lard, since it appears during the oxidation of fatty acids contained in the product. Pressing your finger on the lard should leave a dent in it. This is a sign of the freshness of the product.
It is also worth sniffing the lard to determine the presence of foreign odors. By the way, good lard should have a slightly sweet smell, and nothing else. For salting, lard must have a thickness of at least three centimeters. We also note that the lard should be soft and pliable, which also indicates the good quality of the product.
In conclusion, a few words should be said about the rules for storing lard, the benefits and harms of which we discussed today in bodybuilding. The optimal place to store the product is the freezer. Wrap a piece of lard in oiled paper and place it in a plastic bag. Since lard perfectly absorbs foreign odors, try to keep it separate from other products.
More information about lard in the following video from Denis Borisov:
[media=
https://youtu.be/JHqG0LAoIhk
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Beef in soy sauce
To prepare this spicy dish we will need:
— 400 grams of lean beef; - 3 cloves of garlic; - 3 tablespoons of soy sauce; - a small head of ginger; - 1 chili pepper; — 300 grams of green beans; - salt, pepper, olive oil, spices - to taste. First, the beef should be cut into thin slices. Place the chopped beans in boiling water, cook the vegetable for 3 minutes, then drain the boiling water and place them in cold water.
After this, you need to get a deep frying pan and put it on medium heat. Add oil, garlic and ginger to it, and then, as soon as the aroma of garlic is heard in the kitchen, add the meat and fry it for a few minutes until cooked. Finally, add beans and chili peppers to the beef and simmer the dish for a few more minutes.
A few words about the dangers of pork
There are points on which pork has a “bad reputation.” For example, for some, pork meat is a strong allergen due to the increased content of histamine, which is an irritant to the immune system. It should not be consumed by people with liver problems or diseases of the gastrointestinal tract, and should also be limited in case of diabetes.
The most unpleasant thing is that parasites can live and multiply in pork muscle mass, which, when consumed by humans, risk getting into the heart muscle, causing the development of heart disease. Therefore, during its preparation, a thorough heat treatment of the product should be carried out, which is detrimental to all microbes and bacteria.
Protein is a building block of the body
It's no secret that protein is needed to build muscle mass in a person. There are corresponding norms for the daily protein requirement in bodybuilding per 1 kg of body weight:
- 1.4 g is enough to maintain muscle mass;
- for muscle building – 4 g;
- to create a relief figure – 2.2 g;
- for the purpose of losing weight and burning fat -2.3 g.
Meat is an excellent source of protein, so it should be included in sports nutrition. It is important to eat white meat, chicken and turkey; beef and lamb are considered healthy. Pork should also be present in a bodybuilder's diet. Unless you need to choose it with special responsibility, paying attention to its fat content. Loin or tenderloin is considered lean. You can also purchase carbonade or a spatula.
Cooking recipes
Pork is present in almost all cuisines of the world. This juicy, soft and tasty meat can be prepared in many ways. The number and variety of recipes is simply impressive. Pork can be prepared sweet and salty, fragrant and spicy. It all depends on your taste and preferences.
The simplest and best recipe for cooking pork:
Salt and pepper the pork. Add any spices and seasonings to your taste, it could be cloves, bay leaves, garlic, coriander and others. Bake in a baking tray in the oven. You can bake potatoes, vegetables, mushrooms, and pasta with pork.
Points for and against"
Not everyone eats meat. Some people (for example, vegetarians) refuse meat for ideological reasons. The main arguments in favor of meat are the following:
1. Meat (and other animal products) is a well-balanced product, which contains all the nutritional components necessary for humans in almost ideal proportions (primarily the amino acid composition of animal proteins, as well as fats, carbohydrates, microelements, etc. .).
2. Meat is generally one of the easiest (and relatively inexpensive) sources of protein. An attempt to replace meat with food of equally complete composition, but of plant origin, will result in significant difficulties and considerable expenditure of time and money, even though plant products are on average cheaper than meat.
The following arguments are usually made against eating meat:
1. Meat foods contain more carcinogens and other harmful substances (cholesterol).
2. Meat contains few vitamins.
3. Meat food leads to excess weight and aggressiveness.
There is a rational grain in these arguments, but it is easy to notice that the first argument (and partly the third) is based not so much on the effects of eating meat, but on the effects of abusing meat foods, especially fatty, fried, etc. If we consider high-quality, well-cooked (stewed or baked) lean meat, then its composition may contain much less harmful substances than, say, plant products grown with the use of chemical fertilizers, pesticides, herbicides, etc. The second argument is easily dismissed by the opportunity to eat vegetables and fruits, which is not hampered by the presence of meat dishes in the diet. And finally, the irritability of people who eat meat may not be caused by meat as such, but by improper processing of it, causing health problems, or other life circumstances (fatigue, stress, etc.). In addition, one cannot discount the fact that testosterone production is largely dependent on meat consumption. And testosterone, among other effects, has increased activity and aggressiveness. And the notorious “peacefulness” of people who have adopted vegetarianism can be largely caused by a simple drop in their testosterone levels.
We will not consider purely moral arguments against eating meat, since this is too far beyond the scope of this article.
The benefits of chicken jellied meat
Fans of chicken jellied meat should note that poultry legs are ideal for preparing the dish. There is too much fat on the thighs, and the hearts change the taste of the aspic too much. It is the composition that was prepared from chicken feet that will have the following properties:
- The level of vitamins, minerals and carbohydrates in the body is normalized. This helps speed up metabolism and improves the conductivity of nerve fibers.
- High blood pressure is reduced to normal levels.
- The functionality of the musculoskeletal system increases. Cartilage becomes less susceptible to damage, and lost mobility returns to the joints.
Chicken jellied meat does not contain much fat, so its inclusion in the menu as part of a diet will not harm the body. Quite the contrary, the nutritional mass will maintain the level of vitamins and minerals at an optimal level, and it is these indicators that suffer first of all during the period of restrictions.
