Sport - this is not the kind of competition "who destroyed a large number of hot dogs at a time."The term "sports nutrition" should be taken literally - it is nothing like the menu of the athlete, one of the important elements of achieving physical perfection.For each of the sports to develop their - Features - rations.They are ground - as the time (in science) and subjectively (the coach, depending on the individual qualities of the ward).
But especially picky, meticulous and tedious for this part - bodybuilders.And for good reason: Without proper diet all attempts to see in the mirror will be ineffective desired contour.In addition, if the wrestlers, boxers and weightlifters practiced under the guidance of coach indispensable, the "builder" sees himself as one who decided to end his puny.- So, to choose a particular dish ought to be able to sort the athletes themselves.
Up "sprawl" and after. «The life of" every bodybuilder is divided into zones: "long" and "short"."Long" - is when to events
To do this - go on a diet, and, by and large, are likened model.As reported to us, "the chief theorist of bodybuilding," Dr. biology and biomechanics professor Victor Seluyanov on the first phase of the diet of an athlete must be rich in foods high in protein: nuts, beans, eggs and meat.
But when speaking to remain two - two and a half months, at the temptation vetoed.To return the energy spent in training have to eat porridge, boiled in water, potatoes (without butter and no pickles), and to "the creation of relief" is not dried up muscles before the end, you need to consume beef (no more than 300 grams per day) and fish.In these days it is recommended to strengthen acceptance of nutritional supplements (proteins and vitamins);Sportsmen their drink by adding juice.
Fried, breadth table. first phase - determining.Without proper width at the shoulders, chest, back, arms and without strong anomalous withers go on a diet does not make sense.Therefore, any athlete its main objective is to eat as much protein (they are the building blocks for our muscles).But ... All protein foods - a lot more than a simple (carbohydrate).
«Cheapest proteins» - in beans and chicken eggs.Beans - it's vegetable protein, treat indigestible.If your daily diet suddenly transformed "in the predominance of beans", it will create problems.One of them (the most humane): flatulence (reaction of the digestive tract in the bean).Chicken egg - easily assimilated.Especially at a time when the swallow no more than three eggs.
But when the obstinate champion of bodybuilding usizhivaet them forty pieces (and it happens all the time), then you need to know the nuances."Four eggs me broth and prepare proteins separately, Mom."- This replica ruddy handsome Bones - national hero of the acclaimed series "waiting room" - many caused confusion.Kostya understood only by those who play tricks liver.They know that egg yolks contain ingredients processed by the liver.And if streskat them in large quantities, can gras "surrender.""Four eggs" (requested Bones) - it's not much.But rules are rules.
«Milk thrill." milk contains proteins ("bricks"), and carbohydrates (fuel).Traditionally, athletes, wrestlers, athletes have a weakness for this drink ("Lotion to ...").Many people do not allow themselves to sip some other liquid, sincerely believing that milk gives rise to power.But Hercules did not know that their grandchildren will be interested in the first place is not raised weights weight and waist circumference trivial.
And some milk - other than carbohydrates and proteins - fats!The mere mention of this on the experienced builder brings fear.He knows how difficult it will be to overcome the excess centimeters.Although, in fact, as evidenced by Professor Seluyanov, "milk awe" bodybuilders unjustified because the fat in milk is relatively little.Moreover, the latest research in physiology indicates that the amount of fat consumed did not affect the volumes of the waist at all.
Chinese burgers.Central approved "kachkovoy" brethren technique advised to swallow as little fat at any stage of training - even when allowed eaten anything.As if for the sake of these initiatives in our shops appeared "soy meat" - the product of soybean meal (protein content - up to 50%).
Y soy flour and there are subsequent processing steps: the more expensive soy concentrate (protein - 70%) and protein isolate (90%).Volume boiled product grows fourfold;proteins in the finished dish of 12 to 22%, as in ordinary meat ... Incidentally, a similar level of protein might even certain types of bread and pasta.In addition, the plant, or rather, "bean genealogy" "soy flour" captive remember the annoying sensations in the stomach - those that occur in the use of beans.
However, despite the fact that "soy meat" is not given ahead skoromnaia food "for proteins," it is in the lead "on vitamins."If 100 grams of curd vitamin "E" contained less than 0.5 mg, the same amount of sausage loin - 1 mg, the beans - respectively - about 4 mg, and soybeans - more than 17!
when and how much. who tried to sit on a diet, remember: it is not only the essence of that is, but also in how they servings and how many times a day.Conventional diets welcome so-called fractional food (little and often).Diet bodibildingovaya in this context unoriginal.Moreover, athletes sometimes go to extremes: in "critical days" (those before the competition) individual comrades table up to 20 times a day (!).But most importantly!Losing weight, do not forget about the food.
Recent scientific studies say: lose the calories in the gym and on the same day and more hungry - funny and silly.This leads to the fact that a person weakens, grows everywhere teenage Mosley, clavicle, ribs, cheekbones, but the waist is not diminished in volume.- Figure spoils.However, local builders have long guessed about it and even "established" more stringent recommendations: any training should be crowned meal and the time gap between the "final zhimom" and food shall be not less than 20 and not more than 40 minutes.