What Is A Proper Pre, During, And Post Workout Nutrition Diet?
What do YOU eat right after your workout?
In this article, we will explain to you how to eat foods as bodybuilders and what to avoid, and, for example, we provide a weekly food plan.
Basics of Bodybuilding
Bodybuilding is different from the Power Lift and the Lift Lift because referees in the tournament, instead of scoring for the physical strength of their apparently physical players, score points out, so bodybuilders try to nurture a body balanced, lean and muscular as much as possible. Fix and fix it.
To do this, many bodybuilders begin to work with nutrition outside and inside the season (they also name the volume and the caesant phase respectively). During a bulking period that lasts for many years, bodybuilders choose high-protein and high-calorie foods that heavily weigh in with the goal of making muscles.
At the next step, the bodybuilder tries to fix his fats and fix the muscles that are added during the bulk. This stage will be complete with dramatic changes in the diet and exercise program, and usually takes 12 to 26 weeks.
Bodybuilding has many health benefits. A bodybuilder should exercise regularly to build and build muscle and perform aerobic and power exercises. Powerful exercises are effective in increasing muscle strength and strength. Muscle strength is associated with a reduced risk of death in the event of cancer, heart disease, kidney disease, and several other chronic conditions.
Aerobic exercise, which bodybuilders usually use to lower body fat, improve heart health and greatly reduces the risk of death from heart attacks.
In addition to exercise, bodybuilders focus on feeding themselves. A bodybuilder with proper nutrition program will increase his performance at the club and heal his health. Adhering to a healthy eating pattern, including consuming nutritious foods from all food groups at appropriate levels, greatly reduces the risk of chronic illness.
Calories required and macronutrients
The goal of a competitive bodybuilder is to add muscle during the course of the volume and reduce body fat during the course of the cut. Therefore, in the course of the volume, it receives more calories than the calf.
How much calories do you need?
The easiest way to estimate the amount of calories you need is to weigh at least three times a week and what you eat with a calorie follower program or in a list (such as the list below). If your weight does not change, the amount of calories you receive is your calorie-stabilizing weight – in other words, you will not lose weight, but add it, but you fix it.
During the bulking period, it is recommended that you increase your caloric intake by 15%. For example, if you have a calorie intake of 3,000 calories a day, you should change it to 3450 calories per day in a bulking period. When you have reached the caffeine from volume to volume, you should eat calories less than 15% less calories, which means you need to get 2550 calories instead of 3,450 calories a day.
As you add weight during weight loss and lose weight during the weight loss period, you must adjust the calorie intake each month because it changes in weight (maybe after a weight change, just like first, do not lose weight too much). Causes of calories should be adjusted). Add weight to the calorie diet in bulk, and reduce the weight by reducing the calorie intake to keep progressing continuously.
During each period, it is recommended that you do not lose more than 1% body weight, to make sure you do not lose muscle during the course of the muscle during the course of the course, or do not add excessive fat during the period.
As you get the amount of calories you need, you can also estimate the nutrient ratio, ie, protein, carbohydrate and fat intake. Unlike calories that vary in volume and volume, macronutrients do not change in two periods. Protein and carbohydrate per gram contain 4 calories and fat also contains 9 calories.
It is recommended to get this calorie value from any macronutrient:
30 to 35 percent daily calories from protein
55 to 66 percent daily calories from carbohydrates
15 to 20 percent calories daily needed from fats
An example of the ratio of macro nutrient calories in volumes and cuts:
Bodybuilding Nutrition: Foods to eat and those we should not eat
The nutrition program, like exercising, is an essential part of bodybuilding. Eating the right nutrient for your muscles, for recovery after exercise, and growing and getting stronger. On the contrary, eating wrong food or not eating enough of the right foods does not lead to the desired result. The following is a list of foods to focus on, as well as foods that need to be limited or discontinued.
Foods to focus on:
The type of foods to eat is not the same in bulk and crop periods – just the amounts that change. The foods you should eat include:
Meat, chicken, and fish: steak, minced meat, chicken breasts, salmon, tylpia and cud.
- Dairy products: yogurt, cream cheese, low fat milk and cheese.
- Cereals: Bread, Crackers, Oatmeal, Quinoa, Popcorn.
- Fruits: Oranges, Apples, Bananas, Grapes, Pears, Peaches, Watermelons and Berries.
- Starchy Vegetables: Potatoes, Corn, Peas, Bean.
- Vegetables: Broccoli, spinach, leafy vegetables, tomatoes, green beans, cucumbers, zucchini, asparagus, pepper and mushrooms.
- Seeds and nuts: almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
- Beans and legumes: Chickpea, Lentil, Red Beans and Chitney Beans.
- Oils: canola oil, olive oil, flax-seed oil and avocado oil.
Foods to be confined to
As you have to eat diverse foods in your diet, there are other types of foods that should be restricted intake. These include:
Alcohol: Alcohol has a very negative effect on the ability to build muscle and fat burn, especially if the person’s intake is high.
Added sugars: These are very high calories, but no specific nutrients are found. These foods include sweets, cookies, donuts, ice cream, cakes and sweetened beverages such as drinks and sports drinks.
Fried foods: These foods increase inflammatory conditions, if they are over-consumed, including fried fish, fries, fried onions and chicken steppers.
In addition to limiting these, you should avoid eating some foods before going to the club because your digestion is slow and you may feel stomach discomfort during the exercise.
The list of foods you should avoid include the following list:
High-fat foods: high-fat meals, Korean dishes and heavy sauces or cream.
Foods rich in fiber: Chippy beans and vegetables such as broccoli or cauliflower.
Sparkling Drinks: Carbonated Water or Diet Drink.
Many bodybuilders use oral supplements, some of which are useful and some useless. The best bodybuilding supplements are:
Protein: Protein powder is a simple way to increase protein intake.
Creatine provides enough energy for the muscles to increase the number of repetitions during exercise. Creatine has different types and brands but looks for creatine monohydrate, because it is the most effective type.
Caffeine: Reduces fatigue and makes you work harder. Find caffeine in pre-workout supplements, tea, and coffee.
If you have limited your calorie intake, it is also beneficial to use a multivitamin-based supplement.
A weekly food list sample
Bodybuilding diets are usually described as limited, repetitive and boring. Traditional bodybuilding diets usually contain limited foods and a low diversity of food groups, resulting in inadequate minerals and essential vitamins. For this reason, it is very important to have a diet containing a variety of foods to make sure you get all the important nutrients, especially during the cut period that limits your calories.
Each main meal and snack should have 20 to 30 grams of protein to support optimal muscle building. When you’re bulky, your food intake is much higher than the cut. During the Cut period, enjoy the same dishes, but in smaller quantities.
This is also an example of a one-week bodybuilding diet:
- Breakfast: Omelettes and mushrooms and oatmeal.
- Snack: Low-fat cream cheese plus blubbery (or another type of berries)
- Lunch: Burger, White Rice and Broccoli
- Snack: Stylish Protein And Banana
- Dinner: Salmon, Quino and Asparagus
- Breakfast: Protein Pancakes with Light Syrup, Peanut Butter and Berries
- Snack: boiled egg and apple
- Lunch: Meat steak, sweet potatoes and spinach salad and vinegar
- Snack: Stylish Protein and Walnut
- Dinner: turkey meat and pasta and mariana sauce
- Breakfast: Chicken with egg and grilled potatoes
- Snack: Greek and Almonds
- Lunch: turkey breast, rice,
- Snack: Stylish Protein And Grapes
- Dinner: Mackerel, brown rice and salad with vinegar
- Breakfast: Grilled turkey meat, eggs, cheese and salsa on whole grains.
- Snack: Yogurt and Granules
- Lunch: chicken breast, cooked potatoes, sour cream and broccoli
- Snack: Stylish Protein and Berries Mix
- Dinner: vegetables and poultry, eggs, brown rice, broccoli, peas and carrots
- Breakfast: Blubberries, Strawberries and Greek yogurt along with Oatmeal Buckwheat
- Snack: Mix nuts
- Lunch: Tilapia fillet with lemon juice, beans with vegetables season
- Snack: Stylish Protein and Watermelon
- Dinner: minced meat with corn, brown rice, peas and green beans
- Breakfast: Grilled turkey and egg with corn, sweet peppers, cheese,
- Snack: Canned Tuna with Crackers
- Snack: Stylish Protein and Pear
- Dinner: Veal with rice, beans, sweet peppers and cheese
- Breakfast: eggs with wholegrain bread
- Snack: Protein balls and almonds
- Lunch: pieces of red meat along with grilled potatoes, garlic and green beans
- Snack: Stylish Protein and Strawberry
- Dinner: Mittalba, turmeric, Mariana sauce and Parmesan cheese on pasta
Things to keep in mind
Bodybuilding A type of lifestyle with many benefits to health, but before you go to bodybuilder you must know something.
Low levels of body fat have a negative effect on sleep and mood
When you are ready to compete for fitness, people who take part in the body will lower their body fat levels, men and women will usually take 5-10% body fat. This reduction in body fat, combined with low calorie intake, has shown that it reduces the quality of sleep, has a negative effect on the mood, and weakens the immune system one week before the competition and even several weeks later. Slowly
As a result, these changes reduce the ability to function daily, have a negative impact on the environment and are more susceptible to the disease.
The risk of using anabolic steroids
Many muscle building supplements (but not all of them) are advertised by bodybuilders who use performance-enhancing drugs such as anabolic steroids, which makes other bodybuilders think that using the same muscle supplement as an athlete who is being advertised They will be
Hence, many bodybuilders, especially those who have just begun on their path, are naturally unrealistic in their expectations, resulting in a person’s dissatisfaction with his body and goes to the use of an anabolic steroid. While anabolic steroids are extremely unhealthy and associated with many dangers and side effects.
The use of an anabolic steroid, in addition to being unlawful in some countries, increases the risk of heart disease, reduces fertility, and leads to mental and behavioral disorders such as depression.