Proper nutrition is an essential component in creating a "beautiful" body. It should include many of the essential ingredients. Also, a healthy diet should follow a number of basic principles, especially if you are a bodybuilder.
Carbohydrates
Carbohydrates are the body's main energy supplier. It is this energy that is expended in training. Carbohydrates carriers: pasta, cereals, bread, fruits. It is advisable to consume 70% of carbohydrates in the first half of the day - so they have time to "burn" and not turn into fats.
Not all carbohydrates are created equal. Coarsely ground rye bread is healthier than white wheat bread. The fiber and nutritional value of these foods is strikingly different.
Protein
Protein is the building block of the body. In order for the muscle cell to increase, it is necessary to “break” the old “frail” muscle cell during training, then give it a rest (during a leisurely walk, sleep) and recover, increase in size. To grow, the cell needs "nutrition" - protein.
Many bodybuilders use protein blends to help them get and absorb protein more easily. Drinking protein shakes is a good way to "harvest" proteins, but you shouldn't be limited to artificial mixtures. Milk, fish and meat will provide you with enough "natural" protein.
Note that not all of the protein eaten can be absorbed by the body. It is recommended to consume 2 grams of protein per 1 kg of the athlete's weight per day. Excess protein not only does not benefit, but even harms the body, turning into fat and toxins.
Fats
It is advisable to reduce the fat content in food during bodybuilding to the maximum. Moreover, this principle does not apply to milk fats that promote the assimilation of proteins, containing amino acids.
Useful Tips
The use of vitamins is required for the organic development of the body: assimilation of proteins, elimination of toxins, energy exchange. At the same time, if possible, it is advisable to consume natural products - nuts (vitamins D and PP), fresh fruits (A, C), grain bread (B3, B6), quail eggs (E). If you cannot regularly consume vitamin-rich foods, you can buy an inexpensive multivitamin complex at the pharmacy.
Some bodybuilders deliberately divide their diet (and training) into two polarities: "strength" and "dryness." During the "power" meal, you can eat almost anything, without special restrictions. Fast food, carbohydrate, fat, and calorie-rich foods contribute to weight lifting success in training. This is how the muscles hidden behind the fat layer are acquired. During the "drying", the consumption of fats and carbohydrates is reduced, the "fat reserves" are burned, and the muscles appear in all their glory.
