Top 10 Myths of Bodybuilding Nutrition
Mr. Larry, the first Olympics in 1965.
“Ninety percent of bodybuilding comes from nutrition,” said Scott. Shawn in 1993?
Ray also said the same: “I can easily complete strength training and other training happily, but there must be certain rules for diet and supplementary food supplementation.
“High-level professional bodybuilders will weigh out, measure or calculate every meal they eat.
In order to make the most progress for general bodybuilding enthusiasts, do nutritional supplements need to be so precise?
The answer is yes.
Accuracy is not necessarily that high, but nutrition is indeed one of the key factors for success.
Without a scientific nutritional supply, bodybuilding will become a bland strength training, and for bodybuilders it will blame them for being eliminated in the future.
Modern bodybuilding nutrition is scientific, and it is necessary to obtain the correct nutrition method by identifying the wrong nutrition method. Here is to play this role.
The excessive introduction of excessive diet can cause excess accumulation.
Excessive food is the primary wrong way of nutrition.
What kind of feeling will the strong muscles obtained after hard training be covered with a thick layer of misfortune?
Obviously, if you are overweight, you should eat less, and eat less to reduce weight.
Please note that if you only eat less and still maintain your original diet, you will lose some weight, but the proportion of muscle will not change.
If you want to reduce traces and keep your muscles strong, in addition to performing aerobic exercise, you must emphasize reasonable nutrition, eat a certain amount of protein, small amounts and trace amounts, and learn some nutritional knowledge.
To understand the nutrients in food, master the nutrition standards.
In order to gain muscle, you need protein; in order to maintain strength and athletic ability, you need weight; in order to lose a small amount and get a better appearance of the body, you need a certain amount of nutrition, but you should not overdo itthe difference.
Everyone is different. Try it yourself.
Inadequate diet Inadequate diet is as harmful as overeating.
Without proper nutrition in the diet, it is impossible to build fit muscles.
Enough protein, carbohydrates and trace amounts are necessary for muscle training.
You need underlying foods to build muscle, and you need to supplement them in large quantities.
A bodybuilding trainer with normal cardiovascular function needs extra nutritional supplements because of additional metabolic needs.
Inadequate protein intake Protein is the most important source of nutrition for muscle growth.
The problem is ingesting pure protein, and protein and adults usually coexist in food. The main protein foods such as meat, poultry, and cheese are rich in large amounts.
Protein intake of bodybuilders should be based on non-fat or low-fat foods, such as skim milk, egg whites, fish, and skinless poultry.
These foods provide plenty of pure protein.
People should take 1-1 per pound of body weight per day.
5 grams of protein, you can divide the food into 4 to 8 servings and eat at intervals.
Not preparing a budget for yourself is a very important technique.
To build bodybuilding, you must prepare yourself.
And most bodybuilders, including some female athletes, do not cook for themselves, which is a big mistake.
You should know that relying on others, or canteens, or fast food restaurants, cannot meet the needs of bodybuilders to eat less, eat more, and eat rich in nutrition.You have to strictly control your diet and create a variety of meals creatively, otherwise your diet will be extra monotonous.
Peeled and visceral food is food for bodybuilder training and rest days, but you have to be imaginative and creative so that fish and egg whites don’t become monotonous.
If you want to change from monotony to richness, you have to read a book, find a recipe and then make your own careful preparation.
It is very necessary to plan a nutrition record without nutrition records, which records what foods are effective, how the muscles feel after eating, what foods are not effective, etc.
If you persist for a long time, you will correctly adjust, correct, and wisely evaluate and adjust food nutrition based on previous data to maintain optimal nutritional intake.
Therefore, it is necessary to make nutrition records, such as the time of eating, the basic intake of food types, protein, sugar, trace amounts, potassium, sodium, calcium, vitamins, etc., as well as your physical condition.
Therefore, you also need to buy a book on food nutrition, armour to consult.
Too much faeces and sugar faeces are the most highly transformed foods, producing 9 kcal per gram of migration, and are the most difficult to digest and easiest to store.
Although Dayang and other body tissues need some fat ribs, the amount is very small, and the mildness contained in low-fat food is usually enough.
Sugar is most easily converted into feces in the body, and low-fat foods may also contain sugar, which will also be transformed into feces after eating more.
Some sports drinks and sports nutrition products are sugary, so don’t eat more and drink more.
In general, the daily intake of aunts must not exceed 15% of the total conversion.
Inadequate drinking water The human body contains 67% of water.
Water molecules are involved in metabolism throughout the body.
Drinking more water can keep the microvessels clean and unobstructed.
The body’s cell tissues are often cleaned, and transitional muscle cells are regenerated.
Take 2 drinks per person per day.
3 liters of water is good.
Lack of normal balance to maintain positive nitrogen balance in the body to provide conditions for muscle growth.
How can this be done?
Eat once every 2-3 hours.
Eat small amounts regularly throughout the day, and your body will absorb nutrients most effectively.
Eat high protein and carbohydrates, and preferably at equal intervals.
How to eat once every 2-3 hours?
A nutritious bread with a cup of skim milk provides 50 grams of protein and 50-100 grams of glucose.
How long does it take to eat a sandwich or a protein drink?
How much time does it take to eat one fruit and one chicken breast?
Obviously, if you are well prepared, nothing will be affected, and it is easy to do it.
Improper food imbalances at every meal are everywhere in the world today, and diet is no exception.
Nutritionists say that food balance is different from food balance.
Bodybuilding believes that the best food balance is to eat refined protein, starch and cellulose-containing pastes, in small amounts, and the ratio varies from person to person.
Some people are sensitive to carbohydrates and can’t eat more glucose containing yarrow, otherwise it will make the sebum too thick; some people eat potatoes and rice very well.
Human metabolism has its own characteristics, and it cannot be uniform. The eating ratio can be adjusted by itself, as large as: 50% carbohydrate, 35% protein, 15% aunt.
The goal is to reduce your aunt and gain muscle.
How to achieve 50:35:15?
The easiest way is to take a plate with 50% rice or potatoes, potato, and the other half with chicken drumsticks, fish or beef. Don’t worry about 15% of your aunt. The above food already contains enough aunts.
The perspective of supplementary food is based on the above principles. There are still some breaks and shortcomings. Adding some supplements will complete it.
Some people think that supplementary nutrition is expensive, and they are afraid that it will conflict with the meal.
Wrong, if possible, do n’t prevent taking some high-protein powders, multi-vitamins, beef liver tablets, etc., because they will greatly help your recovery, increase training intensity, and improve your physique.