Getting started with bodybuilding bodybuilding nutrition must know
Creatine can increase fit and lean mass and muscle explosive force, endurance, and brought water into muscle creatine, muscle cell volume increases, to absorb amino acids in muscle cells. When using creatine and sugar, increase in lean mass and strength more obvious, so for starters, taking the best proportion of sugar-containing creatine more effective than simply taking creatine.
1. adequate thermal growth of muscle consumes energy, there is not enough heat, it is impossible to guarantee of muscle growth.
2. Add enough carbohydrate bodybuilding training energy from glycogen mainly to provide intake of carbohydrates can add glycogen, supply of energy, and prevent the training result of muscle breakdown
3. supplementary protein muscles constitute the cornerstone of quality protein raw materials, is also a basis for muscle growth and therefore must be sufficient intake of high quality protein per day.
4. promotion of synthesis, reducing decomposition when muscle synthesis is greater than when the decomposition, muscle growth, while reducing. Therefore pay attention to muscle break down resistance to promote protein synthesis.
5. maintain healthy hormone growth hormone, insulin and testosterone in the body is essential for muscle protein synthesis. Hormone levels through diet and supplements regulation, stimulating muscle growth.
Beginners ‘ dietary supplement
1. the arrangements for meals
Beginner “Eclipse method 5 meal” is more appropriate: that is, eats 5 times a day. 5 per cent of food for breakfast all day 20% of the total, jiacan 10% in the morning, lunch and 30%, jiacan and 10% in the afternoon, dinner and 30%.
2. the composition of the diet
Daily recipes are equipped with is: moderate protein, low fat, high levels of carbohydrates. 3 essential nutrients should be around 25:20:55 per cent.
Steamed buns, noodles, rice and other staple food and potato, oats, potatoes, and other very high levels of carbohydrates, can be used as preferred.
Muscle growth proteins are the most important source of nutrition, fitness trainer protein intake should be dominated by non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steaks, etc.
Needed to sustain normal growth of the human body and the body is unable to fatty acid synthesis are called essential fatty acids, found in olive oil, corn oil and soybean oil. Adequate intake to meet long-term needs, without increasing the incidence of cardiovascular disease.
3. eat more alkaline foods
Normal body fluid is weakly Basic, sugar, fat and protein in the body after exercise were a large number of decomposition, producing acidic substances such as lactic acid, phosphoric acid expansion makes people feel the muscles, joints, mental fatigue. You should eat vegetables, sweet potato, alkaline foods such as citrus, Apple, maintain the pH balance in the body, as soon as possible eradication campaign fatigue.
Addition to alkaline foods such as vegetables and fruits, and have added a variety of essential vitamins, to complement the metabolism and the loss of sweating, and meet the needs of fitness training.
Beginner’s nutritional supplements
Nutritional supplements can quickly, easily, and effectively to provide the body with nutrients to promote muscle growth and recovery. But for fitness beginners, are not recommended in earlier uses more of nutrient supplements, here only 3 of the most fundamental.
1. energy added classes
This kind of nutritional supplements on behalf of all kinds of sports drink, its principal constituent is carbohydrates, using rapid supplementary energy can play a role in the future. Add enough sugar to prevent and reduce the decomposition of muscle protein during training, exercise capacity and ability of muscle work will be greatly enhanced.
2. protein class
Whey protein absorption of the fastest and highest absorption rate, is the best protein supplement training, you can quickly fill in muscle cells. Soy protein is the only complete protein in plant proteins, although absorption of low utilization rate than whey protein, but for very good female bodybuilders.
3. creatine class
Creatine can increase fit and lean mass and muscle explosive force, endurance, and brought water into muscle creatine, muscle cell volume increases, to absorb amino acids in muscle cells. When using creatine and sugar, increase in lean mass and strength more obvious, so for starters, taking the best proportion of sugar-containing creatine more effective than simply taking creatine.