Bodybuilding and fitness exercise is made up of three main sides, without which it is not possible to achieve the desired result. These three aspects or three factors are: nutrition, exercise and rest, each of which has its own role in the fitness equation. For example, contrary to popular belief that muscle mass gain occurs during the training process, it occurs during rest and passivity. But in terms of the importance and priority of these three factors to each other, which do you think is preferable?
Research in the field of fitness shows that diet and nutrition timing are the most important factors on mass volume. Affects a person's physical and athletic performance. In fact, researchers believe that diet makes up at least 75% of the fitness equation.
But why can diet timing be so important in exercise? And what does nutrition timing refer to?
In the continuation of this article from BingMag, we examine the importance of consuming macronutrients (protein, carbohydrates and fats) and timing them in bodybuilding and fitness exercises to achieve We pay maximum results. Join us.
When should we eat?
It may seem strange to you, but you need to increase the number of meals you eat to reduce fat mass and increase muscle mass. In fact, you should never eat less than 6 meals a day during periods of increasing or decreasing fat mass. But as you increase the number of meals you eat, you should reduce the amount of them.
At best, you should try to eat one meal every 2 to 3 hours. Do not eat complex carbohydrates after 6 pm or four to five hours before bedtime. In addition, on exercise days, consume 2 grams of protein per kilogram of body weight (lean) and on days when you do not exercise, consume 1.6 grams of protein per kilogram of body weight (lean). Also, you should never consume more than 70 grams of protein in one meal.
The main role of carbohydrates in nutrition is energy production. Carbohydrates provide the energy our bodies need to exercise. Without carbohydrates, the body suffers from hypoglycemia and ketosis (meaning that our bodies break down protein tissues and use them as a source of energy).
If the body needs too many carbohydrates When consumed, it is converted into stored fat in the abdomen and thighs.
By no means should the body stay in this state for long because it destroys the body's muscle tissue in an effort to generate energy. On the other hand, if you consume too many carbohydrates, it will turn into stored fat in your body. Let's leave ourselves behind. Carbohydrates fall into three main categories:
Proteins are actually the building blocks of our body muscles. Without enough protein in our diet, our muscles do not have the raw materials needed to increase muscle mass and are not even able to maintain the tissue that already exists.
All proteins have nutritional value and The quality is not the same. Some proteins are absorbed earlier than others. For example, egg white protein is absorbed up to a maximum of 88% in a short time.
On the other hand, chicken breast is absorbed up to a maximum of 68% at a much slower rate. Therefore, it is very important that we use a variety of protein foods to meet the needs of our body, because no protein source contains all the amino acids our body needs.
The best known source of protein is actually powdered protein. Whey is a protein supplement. This type of protein is quickly absorbed by the body, so the best time to consume it is when your body needs different amino acids quickly; Like after exercise or when you wake up in the morning.
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We usually have a bad view of fats, but the fact is that some fats are good for the muscle building process. Different body functions are essential. There are actually two types of fats to consider:
Do not underestimate the importance of water! If you are looking to lose weight, water will be your best friend. Drink as much water as you can. Also, consuming plenty of water while eating plenty of protein is very important for clearing urea from the digestive system.
Vitamins and minerals (micronutrients)
And have minerals. Because when exercising and supplying blood to muscles for better muscle growth and function, it is better to have blood full of essential vitamins and minerals.
- 16 scientific methods to speed up recovery after exercise Supplements are actually used to supplement dietary deficiencies. Your food is designed not to be replaced by a healthy diet. The following is a list of supplements based on importance as well as price:
- Proper diet : Without a proper diet you are just wasting your money on supplements. Start here and do not think that supplements can replace a healthy diet for you. Is. Many of us are deficient in certain vitamins or minerals in our body. Prioritize this type of supplement to be one of the first supplements to be consumed by you. Consumption is usually very difficult. But protein powders make it a lot easier for you. These powders are also quickly absorbed by the body and are ideal for a post-workout or pre-bedtime meal. Creatine : This supplement is for strength and high-pressure workouts. Great. Creatine also causes water retention in the muscles, which creates a better environment for muscle growth.
- L-Glutamine : This supplement is an important amino acid for muscle recovery. li>
- Branched chain amino acids: Taking these compounds with L-glutamine before and after exercise is great because it delivers all the amino acids needed for repair and growth to the muscles.
- ZMA : This type of supplement helps your body secrete more growth hormone during sleep, which in turn increases your muscle mass and strength.
- < Thermogenic: These types of supplements help a lot in the fat burning process. They also help you maintain good muscle mass while dieting and not lose muscle mass.
- Dietary Alternatives: These supplements, although very expensive But meal replacement is a type of supplement that can easily replace real meals with less volume and ease of consumption. By taking this type of supplement you can get more meals than when you only eat real foods.
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Dealing with insulin is a bit complicated, but all you need to know is that insulin can help you build a lot of muscle, depending on when you take it, or if you take it on time. Wrong can make you overweight. Insulin is actually secreted by the pancreas in response to high blood sugar levels. We can get high blood sugar levels by eating simple carbohydrates and thus trigger the release of insulin in our body.
By studying the anabolic effects of insulin, we can see its effects on increasing muscle mass without accumulating fat. Get the most out of your body. About 4 to 5 hours after exercise we have the opportunity to use the anabolic effects of insulin, but if we use a lot of simple carbohydrates for this purpose, the possibility of storing fat in the body is very high.
Day of cheating in the program Food
The theory of cheating day is that you are allowed to eat whatever you want every day for 2 weeks and actually lose weight by doing so. It may seem illogical, but it has worked for millions of people around the world. When you eat a small amount of carbs for a while, your body thinks that it is not getting the amount of food it needs (because you do not store fat) and slows down your metabolism.
But when one day your body is bombarded with food You do this, tricking your body into thinking it is getting everything it needs, and thus speeding up your metabolism. Increasing your metabolic rate also leads to increased fat burning and energy expenditure, resulting in weight loss.
Ketosis (or Ketosis)
This refers to a time Your body breaks down proteins and muscle tissue for energy. This happens when there is very little carbohydrate in the body or when we exercise too much.
When you enter the ketosis phase, water appears to be drawn out from under your skin. In fact, you should never put your body in this state to lose fat. Without carbohydrates, your body will not be able to burn body fat effectively. In the case of ketosis, you lose weight quickly, but not because you lose body fat, simply because your muscles are glycogen depleting and you are simply losing water in your muscle tissue.
Remember that proteins are the building blocks of muscle, which means that in the case of ketosis, you are getting the energy your body needs from the wrong source. In addition, only when athletes are allowed to use the ketosis diet, there are a few days left to bodybuilding and bodybuilding competitions, with the aim of achieving maximum muscle separation and the appearance of muscle lines.
To design a balanced and optimal diet that will lead you to your desired sports goals (increasing volume, reducing fat mass, etc.), first draw a table and tree diagram that has two main pillars: large Nutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals). Then determine your daily need for each of these items based on your weight and exercise goals. For example, to gain weight in a 70 kg man, you need to consume 140 grams of protein per day.
Then specify the food sources available for each food, for example in the case of protein can be These include: milk, eggs, tuna, soy, red or white meat, and more. Then, based on the principle of diversity in nutrition, by choosing any of these sources for a specific day, design the program in such a way that your nutritional needs to achieve your sports goals are fully met and the body does not enter the ketosis phase. p>
Can you think of any other nutrition tips that were not mentioned in this article? Let us know what you think.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .