One of the important components of muscle building is diet.You can train as you like, using all sorts of techniques and techniques, but if your food is not up to standard, you will never achieve the physique of your dream.The body is built up of the nutrients that are contained in the food and additives you use.I will remind you of the 8 important products that should go into the bodybuilder diet to get the body that you want!
1. Egg whites
There are several reasons why egg whites are included in the diet of almost any bodybuilder in the world.One of them is that egg whites have a high biological value.This means that they are easily digested and used by the body to synthesize proteins.Also egg whites contain few carbohydrates and fats, which is extremely important when you are trying to get rid of excess fat.
2. Chicken breasts
For the construction of serious muscles, it is necessary that the diet included lean meat, such as chicken breasts.This meat, in addition to being a source of high-quality protein, also has a low percentage of fat.Because of these qualities, chicken breasts can be included several times a day in the diet.In addition, they are easy to prepare, and from them you can make a variety of delicious dishes, which is important for maintaining a constant appetite.
Like the previous two products, the fish as a whole contains little fat and a lot of high-grade protein, but if we consider such fish species as trout, tuna, salmon, they contain very useful fats, the so-called Omega-3. These types of fats are not are synthesized by the human body and must be taken with food.They are important for building muscles, for normal functioning of the nervous system, joints, and immunity.
When bodybuilders think about food, first of all, thoughts about meat come, but in addition to protein foods, athletes should consume fiber and dietary fiber.Fiber is important for improving digestion and intestinal motility.Similarly, the joint intake of vegetables with carbohydrates, allows you to reduce the glycemic index of food, that is, reduce the risk of fat accumulation.
5. Postal beef
Beef is a wonderful mass-gathering product containing a large amount of protein, iron and zinc.Beef has a high calorie content, which makes it a good choice for hardgayners.
However, due to the fact that the meat contains a significant amount of saturated fat, it should not be consumed on a daily basis.Beef is best included in the diet several times a week, replacing them with chicken breast or fish, which will bring to your meal plan some variety.
6. “Slow” carbohydrates
In addition to protein, muscle growth requires carbohydrates.Carbohydrates give energy to the body, both for lifting weights, and for recovery processes.“Slow” carbohydrates are found in oatmeal, brown rice, sweet potato and are a good component of pre-training food.Why?When you exercise, glycogen (the carbohydrates that are contained in the muscles) becomes the main source of energy.When the amount of glycogen decreases, the intensity of training decreases, and your body starts using your muscles as an energy source.If before the training you eat food rich in complex (slow) carbohydrates, you will thus replenish the stores of carbohydrates in the muscles and liver.That’s why it’s so important to take slowly digesting carbohydrates before exercise.
7. Whey Protein
Earlier we talked about various sources of nutrition that can be found in any grocery store, but there is one very important supplement that is more than worthy to be included in our list – whey protein.
When it comes to the collection of muscle mass, it is usually recommended to take 2 to 3 grams of protein per kilogram of body weight.So, for example, if you weigh 70 kg, you should consume between 140 and 210 grams of protein per day.Eating enough ordinary food to get so much protein is sometimes very difficult.Then whey protein comes to the rescue – it’s easy to cook and drink.Moreover, it contains excellent full and easily digestible proteins, as well as a large number of important amino acids, such as valine, leucine and isoleucine (amino acids, which have the common name of BCAA).
In our list, the eighth, but in meaning the first!The most important element in our body is WATER.Think: 70% of our body consists of water!All our cells, muscles, ligaments contain water.Whether you build muscle or remove excess fat, you must drink water – it supports the anabolic state of the body, and when you drink enough, your muscles look more filled.In addition, water is the medium for transferring nutrients to muscle cells.
So, if your goal is a set of lean muscle mass, or burning fat, you can not take “empty” harmful calories, which will add only the mass of your waistline.You need to choose the right foods and include them in your daily diet.When you do this, there will be no doubt that you are on the right path to achieving the physique of your dream!