Bodybuilding food

Bodybuilding food

Bodybuilding food

Bodybuilding mainly involves amplifying the apparent muscles of the body, such as the muscles of the chest, back, arms, shoulders, and legs. The competition in this sport is based on the size of the muscles, their prominence, and their detail. Practitioners of this sport want certain exercises to fatigue the muscle and build food as well. muscle and amplify it.
 Bodybuilding Food Bodybuilders need food greatly, as it is an important factor for amplifying muscles along with exercise, and without it it is difficult to inflate the muscles of the body, as the muscles of the human body consist of bundles that contain muscle fibers. The bodybuilder mainly needs protein, and he must include this nutrient in large quantities in his diet; This is because protein is very important in rebuilding tissues in the body. In addition to protein, it also needs carbohydrates, unsaturated fats, and vitamins, and each of these nutrients has its own benefit in improving the shape of the body and inflating its muscles.

Protein

Protein is the first nutrient that a bodybuilder needs, as it is necessary to rebuild muscle tissue after exercising. There is a daily requirement of protein for a bodybuilder, and if he does not get this amount, the muscles will not be enlarged but will be destroyed if the amount of protein consumed is very little. A bodybuilder can get protein from two main sources: food, and industrial protein products as a dietary supplement. In food, protein is found in high levels in meat, fish, and dairy products, and one of the best foods that contain protein:
  •  tuna.
  •  Chicken (especially chicken breast).
  •  eggs.
  •  Red meat such as beef, veal, and lamb.
  •  the milk.
  •  Cheese (like cottage cheese).
  •  whey.
 Synthetic protein is usually derived mainly from foods, and the most prominent food from which protein is derived is whey.

Monounsaturated Fats

 Bodybuilders use Monounsaturated Fats to lose weight, as eating unsaturated fats and making them the main source of energy instead of carbohydrates leads to burning fats stored in the body, in addition, that unsaturated fats have many health benefits, as they are very beneficial for the heart and blood circulation. It also regulates blood sugar. Unsaturated fats are found in the following foods:
  • Oils (not fried) such as olive oil.
  • Nuts.
  • avocado

Carbohydrates

Bodybuilders prefer to eat carbohydrates with a low Glycemic Index, as such carbohydrates are the least weight gain; Due to their high rate of digestion. Also, carbohydrates stimulate the secretion of insulin in the blood, and this increases the muscle’s absorption of nutrients, and thus the muscle benefit from food increases, and it swells faster. Among the sources of useful carbohydrates for bodybuilders:

  •   Oats.
  •   sweet potato.
  •   black wheat.
  •   beans.

Vitamins and minerals

Bodybuilders take advantage of the benefits of multiple vitamins and minerals, because of the exhausting exercises they practice, and lead to injuries in various parts of the body, bodybuilders include minerals and vitamins, especially vitamin D, in their diets for the sake of these injuries, acceleration of injuries, and an example of healing. Muscle, in addition to being important for the immune system and the strength of bones and muscles. Bodybuilders benefit from various types of vitamins and minerals, the most important of which are calcium, vitamin D, potassium, and zinc, and they can be obtained from food or through food supplement products, and they are found in abundance in the following foods:

  •  fruits.
  •  Vegetables.
  • Nuts.
  •  herbs.

Water

Water is necessary not only for bodybuilders, but for everyone, everyone must drink sufficient amounts of water per day to ensure a healthy and sound body, as drinking a lot of water (in batches) helps stimulate metabolism in the body, and water supplies the body With sufficient energy per day, in addition to the fact that water is necessary for the cells of the body, and it is necessary for the health of the brain. Bodybuilders drink large amounts of water because it stimulates metabolism, which helps to amplify the muscles. The only case in which bodybuilders reduce their drinking of water is in the last periods before the competition, to dry their body; Which makes the muscle more prominent and visible when they go down to the show stage.

Nutritional programs for bodybuilders

Nutritional programs for bodybuilders, in general, contain high levels of protein, in addition to containing sources of energy, but any nutritional program differs from another depending on the difference in the desired goal. Those who want to lose weight, as for the bodybuilder who wants to lose weight and burn fat, need small amounts of carbohydrates, and relatively high amounts of useful fats such as non-fried oils and nuts.

The simple nutritional program for bodybuilding begins with a breakfast containing good proportions of carbohydrates oats and milk are an example of a good breakfast, and protein such as boiled eggs, and then a lunch containing chicken breast, provided that the exercise begins two hours after lunch, to extend The body is supplied with energy, and food needs about 4 hours to be digested, so the body can benefit from the protein that this food contains after completing the exercise, as the meal is about to be fully digested, and it is preferable to drink one scoop of industrial protein immediately after the exercise, This is to nourish the body’s exhausted muscles from exercise. As for the meal after exercise, it is preferable to contain high amounts of protein (a can of sardines or tuna is a good meal after exercise), and this meal is followed by a final meal before bed that contains slow-absorbing protein; This is to feed the muscle during sleep, and low-fat cheeses are a good example of such meals.

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