So you are tuned to serious work, ready to train four, five, even six days a week.Well, we offer you a crash course "massanabornomu" nutrition.You will learn how to translate his own body in an anabolic mode - at a truly magical condition where the muscle tissue is growing in breadth and depth, in front of you are gaining weight, strength and size.
Some, for example, the same Coleman or Al-Nasser Sonbaty seems, is in this condition since birth, but because not all of us are "lucky";to gain muscle mass, we need to know exactly what, when and how much to eat.Tips on the following pages will help you learn the basics of "anabolic" nutrition, well, then everything is simple - another five pounds of muscle on you in just 15 steps away!
basis to all - protein
Imagine the longest Christmas garland of colored balls, ornaments.This is the model of a protein molecule.Well, each colored ball - this is some one amino acid.When this protein "garland" gets us into the digestive system, stomach acid dissolves
in muscle cells "balls" again assembled in garlands, but in his own way, in the new order.And so was born a new protein molecule that makes adding your muscle mass.It turns out that in order to grow their own protein (muscle) tissue, it is necessary to have a "foreign" protein - animal and plant.
Here are the main source of protein for bodybuilder: beef, chicken, fish, beans, protein powder concentrates, as well as low-fat or nezkozhirnye dairy products - cheese, cottage cheese, yogurt and milk.
Your goal - 2 grams of protein per kilogram of their body weight.The entire protein must spread evenly over 5-6 steps.The secret is that "over time" body can absorb no more than 30-40 grams of protein .
Eat plenty of carbohydrates
known that plants "eat" the sun.Moreover, the growing plant tissues accumulate inside the energy of solar photons.And all of this energy is "hidden" in special molecules called carbohydrates.
In using plants for food, you saturate themselves with this energy.It becomes the driving force of all life processes, including training and muscle growth.Just for this reason, the protein intake should be carbohydrates spice.Otherwise, the conveyor assembly protein within your muscle cells to stop as any "de-energized" mechanism.
main sources of carbohydrates for bodybuilding - vegetables, cereals and fruits, as well as carbohydrate powder concentrates.If the carbohydrates in the diet is chronically lacking, the body uses as "fuel" your muscle tissue.It is clear that all the training goes down the drain.
Calories - like growth factor
researchers hit upon the amount of food measured by special units - calories.They also measure the power consumption of man.It would seem, how many calories you spent the same amount necessary to compensate for the kitchen table.No, calories need to "eat" more!Remember, muscle growth itself needs an influx of energy.
So if you consume as much calories as you expend, the muscles do not fall to, and they do not grow.The effect of post-workout growth on the contrary is based on excessive consumption of calories.The famous "Mr. Olympia" Dorian Yates offers the following formula: "Start with 350-500 grams of carbohydrates a day, and then guided by the readings of the weights.
If you exercise intensely, but the mass is not growing, then the calories you nedobiraete. Then,can easily "throw" an additional 100 grams of carbohydrates a day. And so long as the balance does not show a convincing weight gain. "
Fats - friends, not enemies
secretion of important hormones and fat intake are directly linked.From our body fat "do" key anabolic hormones, including testosterone.That is why the transition to a low-fat vegetarian diet always speaks drop in sexual desire - in the body of testosterone secreted less.However, excess fat is bad just like their deficit.
Paradoxically, fatty foods leads to the same result - a drop in testosterone secretion.It turns out that it is necessary to take the fats in moderation.What kind of action?
professionals believe that fats should account for no more than 15% of total daily calories.(For comparison, our traditional menu contains fat up to 40-48%.) According to nutritionists, you have to eat less animal fat and more vegetable.The only exception - fish oil or, in scientific language, Omega-3 fats These fats are extremely helpful in every way.
for bodybuilders the most important thing is that these fats help the absorption of glucose (blood sugar) muscle cells.As a result, inside the cell accumulates more 'Fuel' and growth potential of the cells increases significantly.So, if you want to add.in weight, eating salmon, mackerel, sardines, or 2-3 times per week.When the train especially hard, in the morning, eat 1-2 egg yolks.The yolk contains cholesterol - the "raw material" for the production of testosterone.
Food should be varied
And what if, instead of natural products take the protein and carbohydrates in the form of powder, fish oil - teaspoons, and vitamins and minerals - in the tablets?Can I grow on this diet?Hardly.Today, nutritionists found in the "live" plant foods is fundamentally about fifty new compounds, called phytochemicals.
They have the properties of powerful antioxidants that can prevent the development of serious diseases, strengthen the immune system, neutralize pathogens, and generally make us stronger and healthier.The freeze-dried foods stores such phytochemicals almost there.Perhaps precisely for this reason that the inhabitants of the cities en masse get cancer, tuberculosis, skin and nervous diseases.
In any case, the experience of bodybuilding shows that diet poor natural fruits and vegetables, muscle somehow refuse to grow.Your everyday menu should include at least three servings of fruit and the same - vegetables.In winter, fresh frozen blueberries, blackberries, strawberries or melon pieces can be added to yogurt, oatmeal or protein shake.With rice or pasta well "go" chopped cabbage, mushrooms, finely chopped onion and sweet pepper.
At least once a day (preferably two) Eat a large portion of vegetable salad, preferably with a seasoning based on natural vegetable oils.In winter, these salads can be prepared from fresh cabbage, adding to her pre-cooked beans, green onion and chopped bell pepper.
The more, the better
You need a lot of carbohydrates to restore the huge energotzatraty training.This means that it is necessary to choose such products where the carbohydrates the most.For such a "massonabornoy" foods include: mashed potatoes, pasta, rice, raisins, honey, pancakes, oatmeal cookies, muffins, apples and ripe bananas.These products allow you to gain the daily "norm" of carbohydrates, without the risk of failure to fill up the stomach breathing.
eat carbohydrates before exercise "delayed action"
Carbohydrates are of two kinds: "fast" and "slow".Some digested almost instantly.Other stale in the gut, gradually releasing energy from itself.How to distinguish one from the other?Foods with "fast" carbohydrates are usually sweet.Here are some examples: jams, cakes, pies, candies ...
Oatmeal, rice, potatoes - a "slow" carbohydrates.They do not have a sweet taste.These carbohydrates are ideal for "filling" before training.These little "feed" blood glucose.As a result, the blood glucose level remains stable, a condition of high mood and smooth muscle tone.
If you eat before a workout on the contrary is something desperately sweet, the glucose is "burned" fast.The body will have no "fuel" and take up rate of glycogen - emergency reserves of carbohydrates in the liver.As a result, the interval of rest between workouts will be delayed.As long as the body can not recover spent, you will feel overwhelmed.
All eyes post-workout meal
Super Intensive training causes an increase in cortisol, glucagon and catecholamines, hormones that can trigger a chain reaction of destruction of muscle tissue.
These hormones are always released in response to stress, physical or nervous.(That's why hassle usually leads to weight loss.) Your task - immediately after your workout eat "fast" carbohydrates.They provoke the secretion of insulin, and it is the first enemy of the pernicious trio and neutralizes its pernicious influence.
excellent source of "fast" carbohydrates are bagels, raisins, honey ... Can you try to imagine a professional formula to Jay Cutler.He advises in the locker room has to eat 1.5 grams of carbohydrate per kilogram of their body weight.Himself Jay prihvatyvaet with a workout in the box with rice, which added raisins and honey.As for protein, it recommends that whey, in powder - a protein fast "absorbed" tired muscles.
Snack as often as possible!
Reusable food (in small portions to 8 times per day) came up with physicians.However, the builders were the first to take this strategy to supply arms.That opinion known pro Mike Matarazzo: "When I pitched his daily ration into many small meals, then immediately put on weight."When you eat frequently with short breaks, your muscles to ensure a steady stream of amino acids (from protein) and glucose (from carbohydrates).
Amino Acids "repair" the muscle tissue damaged by training load, and maintains a high level of glucose, insulin, thereby preventing the catabolic processes in muscles, and multiplies glycogen (in fact, it is the same glucose is stored for future use).If you take there are a lot, but rarely, you provided gastric distension, mood swings, lethargy and the addition of subcutaneous Zhirkov.
Do not forget about vitamins C and E
During the training the body in unimaginable quantities athlete generates free radicals.These harmful compounds break down muscle tissue.Moreover, the scientists believe their main cause of many diseases - from skin to cancer.Still the athletes to old age remain healthy people.
Science does not know how to cope with the athlete's body of free radicals.Nevertheless, sports physiologists advise bodybuilders take in large amounts of antioxidants, vitamins C and E. These vitamins are able to destroy free radicals.
experiments involving weightlifters and bodybuilders clearly confirmed that the "cocktail" of the 1,200 IUvitamin E and 1 g of vitamin C in blood sharply reduces the level of creatine athletes.It is a byproduct of muscle destruction by free radicals.What is it smaller, the smaller the scale of the destruction.
Use the "services" of creatine and glutamine
As a dietary supplement creatine is unmatched - it really enhances endurance, muscular energy level and stimulates protein synthesis.He works hard, in short, for three.
always second in the nomination "the best agent" is listed glutamine.This amino acid has beneficial effects on the immune system, in other words, at the body's defenses.And they are precisely the researchers, directly linked to its ability to recover from physical exertion.
higher your immune system, the less you need to rest between workouts.In addition, glutamine helps to store glycogen and blocks the action of cortisol infamous.These two superdobavki best taken immediately after exercise, together with a high-meals.
influx of carbs, as already mentioned, dramatically increases the level of insulin in the blood, and he, in turn, helps creatine and glutamine to penetrate into muscle cells.The optimal dose - 3-6 grams of creatine and 5-10 g of glutamine per day.
reading your floor scales are directly related to the amount of carbohydrates you consume.How?It's very simple: if the scales show that you add from 200 to 500 years.in a week, so you eat enough carbohydrates.If your weight is not increasing, then you eaten carbohydrates appear to be insufficient.
should be zeroing in on daily intake of 4-6 years.carbohydrates per kilogram of bodyweight .If the scales are still not moving in the right direction by more fling grams per kilogram of its weight.Simply put, if you honestly eat for 4-6 years.carbohydrates, but no result is no, try to bring that number up to 5-7 years.However, here you will not manage without carbohydrate powder concentrates.
than weight you need to gauge
to assess the prospects of an attack, an experienced commander resorted to a variety of methods to assess the situation.So you can not be limited to some weights.There is a wonderful thing - gauge to measure skin folds;it allows more or less accurately determine the specific relationship between muscle and fat in your body composition.
Simply put, it helps to know what you more - muscles or fat.When you gain weight, some of the allowances required to account for the fat.The main thing is that this is not fat gain prevailed over muscles.
Measuring skinfold thickness (to do this must be someone who knows how to use caliber) will show in the right direction you are moving.If, for example, you are 2-3 weeks gained half a kilogram of weight and caliber shows that a little over a kilogram - is pure muscle, you have earned the highest rating.
But if the muscle and fat have increased equally, therefore, with calories and carbohydrates you clearly overdone - fat you accrete at the same rate as the muscles.
Drink more water
will not drink the water in the right quantity - will remain at their previous weight.Why?Yes, because your body is 75% water, and no growth without it is simply impossible.When dehydration water leaves muscle cells and thereby triggers breakdown of muscle tissue.
not forget, by the way, that the effect of creatine and glutamine is largely based on the effect of "swelling" of muscles, that is, filling them with fluid."Attracting" water into muscle cells, creatine glutamine pushing muscles to further growth.
Recent research scientists have shown that natural beef is not worse than lean chicken breast or fish.Lean cuts - rump, the groin - contain the same amount of dietary fat and cholesterol, but on the part of the "energy-intensive" B vitamins, including B12, as well as creatine, iron and zinc beef is unmatched.
Vitamin B12, iron and zinc act as "catalysts" of cell growth;in particular, they are necessary for the synthesis of red blood cells (RBCs).In addition, zinc is working on the "production" of testosterone, the male sex hormone responsible for strength and muscle size.
So, if you want to become bigger, eat a lot, but really - that's when you will acquire no fat, muscle mass and top-notch!