Sports nutrition for bodybuilders

A balanced diet is part of exercise

The individual training goal has an influence on the bodybuilder's diet. Newbies should start with the necessary change in diet about 4 to 5 weeks after the first training units, so as not to overwhelm their organism with the many changes. Through the targeted use of nutrition and supportive supplements, one can effectively support muscle building and reduce body fat.

The rules

It is important to distribute the necessary amount of calories over at least 6 meals a day in order to keep the body's own energy level and phosphate stores constant. Spread over the whole day, protein should be supplied in a wide variety of ways. Strength athletes need at least 2 grams of protein per kilogram of body weight.

Proteins are the building blocks of muscle cells. In general, meat, fish and dairy products are good suppliers of the building blocks of cells. During training, the muscles are used and the energy stores are emptied. This is why protein intake after the training session is very important: muscle mass is always built up in the post-training phase.

This muscle building and regeneration effect should occur as fully as possible according to the training plan. In addition to adequate sleep and optimized, healthy Sports nutrition Sauna sessions are particularly effective in supporting the immune system. Relaxation techniques such as yoga or autogenic training also reduce stress effects and improve the ability to concentrate.

The best protein suppliers

• Eggs, poultry, veal, lamb, beef and game,
• Oysters, mussels and various seafood, lobster, crabs,
• Trout, salmon mackerel, eel, sardines, redfish, monkfish, tuna, pikeperch and squid,
• Cheese of all kinds, mascarpone, crème fraîche, cream, quark, sour cream and yoghurt.

Legumes such as peas, lentils, broad beans or chickpeas are also good vegetable protein carriers. Because they have a lot of starch, they also provide a lot of carbohydrates. Mongoose, soybeans or tofu, on the other hand, are low in carbohydrates.

The carbohydrates provide new and quickly available energy, because they are important for optimizing blood sugar levels. Nevertheless, the carbohydrate suppliers grains, pasta, vegetables and sugar should be used sensibly in order to avoid the excessive rise in blood sugar levels and the dreaded food cravings. Fruits and vegetables, nuts and grains provide important fiber. The greater the amount of fiber in the diet, the less the temptation to eat carbohydrates and fat.

Against body fat

If the individual focus is on reducing body fat while building muscle mass at the same time, the combination of fat and sugar in one and the same meal should be avoided. Because otherwise the body does not get its energy from fat, but from sugar to replenish its stores. So body fat is put on directly. Before breakfast you should do a session of endurance sports and not eat high-carbohydrate or high-fat meals after 6 p.m. It's also important to remember that alcohol is high in calories. If this high energy source is to be broken down in the body, fat breakdown is inhibited or even temporarily interrupted. Fat can then be stored more.

Protein is the be-all and end-all

Bodybilder should always be a supplement to the daily diet High quality protein powder have ready. In this way, you always get the necessary amount of protein. Mixtures of lactalbumin and casein are particularly good. The lactalbumin is quickly used by the body. As a result, amino acids are made available to the organism very quickly. Proteinogenic amino acids are the building blocks of proteins. Casein will always work slowly and continuously. Casein supplies the body with amino acids for up to 8 hours.

Useful dietary supplements

In addition to a balanced diet, the use of high-quality and effective supplements makes sense:

To further optimize protein intake, BCAA's can be taken. They work effectively, especially since separated amino acids are absorbed and used more quickly by the organism. Glutamine is a tried and tested dietary supplement that promotes regeneration and counteracts muscle breakdown. Arginine provides more pumps.

Creatine or Kre-Alkalyn ensure the improvement of the body's own phosphate reserves as well as the expansion of the muscle cell volume and the improvement of the transport of nutrients to the muscle cells. Glucosamine is an effective joint nutrient, and its supplementation makes sense. This does not apply to the so-called testosterone boosters. Its effectiveness is controversial. Intense exercise can impair the effectiveness of the body's immune system. Therefore omega-3 fatty acids should be taken. Highly concentrated fish oil capsules are well suited. Omega-3 fatty acids lower the level of cholesterol and counteract cardiovascular diseases. A multivitamin and multi-mineral preparation supplies the body with vitamins, minerals and trace elements. A good A-Z preparation is recommended for this purpose.

Conclusion

Bodybuilders live in a constant balance of training, regeneration and nutrition. Dietary supplements are always just the icing on the cake. In the recommended doses, they have a supportive and complementary effect, thus preventing deficiency symptoms. Some of the supplements, this includes Glutamine, Arginine and Creatine, only work in high doses. They cannot be achieved in the normal diet. Therefore it is recommended to take them additionally. Overall: no supplement can replace a balanced diet. Bodybuilders will not attach any importance to advertising promises: only the intensive study of the list of ingredients and the knowledge of the effectiveness of the ingredients make you smart.