Bodybuilding and proper nutrition
Nutrition is an integral part of the athletes’ training process. Therefore, today we bodybuilding nutrition will talk about the requirements for the nutrition program of bodybuilders.
When preparing a nutrition program, to achieve maximum progress, it should not be complicated. In the understanding of most people, athletes’ nutrition consists of tablets and powders. However, this is not a true judgment.
The main task of the sports diet is the restoration of muscle tissue, raising the energy level in the body, activating the metabolism and maintaining it at a sufficient level. At the same time, it is necessary to eat delicious, and not bring yourself to a sense of hunger. The following recommendations will help make your nutrition program more efficient and effective.
Proper nutrition in bodybuilding
Proteins are the main building material for muscle tissue, and increase metabolic processes. This must be taken into account, making the right diet for bodybuilding. They must be distributed evenly throughout the day so that about 30 grams of protein is bodybuilding nutrition needed for each meal. Thus, the athlete will be able to bring the synthesis of protein compounds to the maximum possible.
According to the results of the conducted studies, when using three times a day of high-quality protein 
- Breakfast – 10 g.
- Lunch is 15 g.
- Dinner – 65 g.
As can be seen from the above data, most of the protein was consumed in the evening. So, it is necessary to explain the concept of “high-quality protein supplement”. It means the content of at least 10% of the most essential amino acid compounds (NAC) in one portion.
You can also increase the effectiveness of training sessions with products containing whole proteins: fish, eggs, chicken and beef. Use them best before training. These products do not contain substances that can cause digestive problems. For example, 100 grams of chicken or beef contain about 10 grams of NAC and about 30 grams of protein.
But the proteins of plant origin before the occupation in the hall should be avoided. For example, beans contain galactoside substances, which are a kind of carbohydrates. They are poorly digested, and are food for various bacteria. Some foods, say, cheese or bacon, contain saturated fats, which slow down digestion.
The use of simple carbohydrates
One of the main misconceptions of many athletes is the idea of the body’s need for a constant inflow of carbohydrates. Before training, muscle tissue already contains a sufficient amount of glycogen, which can provide all the necessary energy. But this is the case if you do not bodybuilding nutrition use a strong low-carb diet.
When you use excess carbohydrates during and before training, the body fat burning ability decreases.
Carbohydrates will be more effective in the evening and after training. This will quickly restore the stocks of spent glycogen, and not create additional stocks of fat.
The only exception when carbohydrates can help before training in bodybuilding are high intensity exercises. In this case, glycogen stores may not be enough. In other cases, they are completely unnecessary. It should be refrained from drinking before the training session of sports drinks containing sugar.
Carbohydrates after workout
The optimal time for taking carbohydrates is the post-workout period. Especially if the classes were conducted with high intensity. At this point, metabolic processes are accelerated, and carbohydrates will go to restore glycogen stores, and not to create fat stores. In addition, thanks to carbohydrates, the amount of cortisol in the blood decreases drastically, which will later have a beneficial effect on body composition.
The best food for the replenishment of carbohydrates will be products that have a high glycemic index, for example, watermelon or pineapple. Do not eat foods that contain fructose after exercise. This substance poorly contributes to the replenishment of glycogen stores, which is very important for bodybuilding and proper nutrition.
Protein sports nutrition
Athletes who want to lose weight, you can not eat often (on average, every three hours) and do not consume protein supplements. But it will be very effective. It is safe to say that protein whey is an 
In addition to accelerating the synthesis of protein compounds, these substances increase insulin sensitivity, and as a result, the body tolerates glucose better. Also, proteins well dampen the feeling of hunger and reduce the calorie content of food. Still it is necessary to say about the strengthening of muscle tissues and the increase in strength indicators, which is also promoted by protein.
When you feel a surge of energy after taking a portion of the protein shake, then, of course, this will be a useful addition to the training program. The best way to do this is to use whey protein. This type of supplement is very common in bodybuilding.
Useful fats
Most athletes believe that fats need to be excluded from their diet. This is not entirely correct. There have been studies showing that with the use of milk protein synthesis in muscle tissues has increased significantly. This may indicate a better assimilation of amino acid bodybuilding nutrition compounds from milk, which contains fats.
In this regard, it is worth mentioning and another study, in which participants consumed mixed foods that contained a full range of substances. After that, the level of insulin rose quickly within an hour after eating. After that, scientists checked the balance of proteins in the muscles of the legs, and found a decrease in the loss of protein compounds, amounting to 50%.
All of the above suggests that the average athlete should not complicate his program of proper nutrition in bodybuilding. For example, after a training session, fats contained in nuts, meat and fish will be very useful. But when increasing the mass, the amount of fat should indeed be bodybuilding nutrition limited. In this case, it is better to use protein or carbohydrate supplements.
Nuts will be very useful before classes. They contain a sufficient amount of valuable fats, and this product does not load the digestive tract with unnecessary work. To improve blood flow, Omega-3 fats are present in the fish. It should be removed from the nutrition program saturated fats after training.
