Three meals a day for a muscleman. Sample menu for bodybuilders. After completing training

Nutrition is an integral part of the athletes' training process. Therefore, today we will talk about the requirements for the nutrition program of bodybuilders.

When creating a nutrition program, to achieve maximum progress, do not overcomplicate it. In the understanding of most people, athletes' nutrition consists of tablets and powders. However, this is not an entirely correct judgment.

The main task of a sports diet is to restore muscle tissue, raise the energy level in the body, activate metabolism and maintain it at a sufficient level. At the same time, you need to eat tasty food and not make yourself hungry. The following recommendations will help make your nutrition program better and more effective.

Proper nutrition in bodybuilding

According to the results of studies, when consuming high-quality protein supplements three times a day, protein synthesis increases by a quarter. The additives were distributed as follows:

• Breakfast - 10 g.
• Lunch - 15 g.
• Dinner - 65

You can also increase the effectiveness of your training sessions with foods containing whole proteins: fish, eggs, chicken and beef. It is best to consume them before training. These products do not contain substances that can cause digestive problems. For example, 100 grams of chicken or beef contains about 10 grams of NAC and about 30 grams of proteins.

But it is better to avoid plant-based proteins before working out in the gym. For example, beans contain galactosides, which are a type of carbohydrate. They are poorly digested and are food for various bacteria. Some foods, such as cheese or bacon, contain saturated fats that slow down digestion.

Eating simple carbohydrates

Eating excess carbohydrates during and before training reduces the body's fat-burning ability.

The only exception where carbs before a bodybuilding workout may help is during high-intensity exercise. In this case, glycogen reserves may not be sufficient. In other cases, they are completely unnecessary. You should avoid consuming sports drinks containing sugar before your training session.

Carbohydrates after exercise

The best foods to replenish carbohydrate stores are foods that have a high glycemic index, such as watermelon or pineapple. You should not eat foods containing fructose after training. This substance does not help replenish glycogen stores, which is very important for bodybuilding and proper nutrition.

Protein sports nutrition

In addition to accelerating the synthesis of protein compounds, these substances increase insulin sensitivity, and as a result, the body tolerates glucose better. Proteins also suppress the feeling of hunger well and reduce the calorie content of food. It is also necessary to say about strengthening muscle tissue and increasing strength, which is also facilitated by protein.

When the main goal is burning fat, there is no need to consume protein before training. If we are talking about increasing the mass of muscle fibers, the athlete himself must decide on the use of protein supplements.

Healthy fats

In this regard, it is worth mentioning another study in which participants consumed a mixed meal containing a full range of substances. After this, insulin levels rose rapidly within an hour after eating. The scientists then tested the protein balance in the leg muscles and found a 50% reduction in the loss of protein compounds.

All of the above suggests that the average athlete should not complicate his bodybuilding nutrition program. For example, after a training session, fats contained in nuts, meat and fish will be very useful. But when gaining weight, the amount of fat should really be 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 burden the digestive tract with unnecessary work. Omega-3 fats present in fish are needed to improve blood flow. At the same time, you should remove saturated fats from your nutrition program after training.

Video about proper nutrition for bodybuilders:

After calculating the required caloric content of the daily diet, you can begin to compile it. Let's take an athlete weighing 80 kg as an example. On a day he needs to eat at least 180-200 g of protein, 350-400 g of carbohydrates and about 30-40 g of fats, mainly vegetable. It must be remembered that all this should be divided into five to six meals.

The main attention should be paid to breakfast, since during sleep you did not eat anything for 6-8 hours. So you need to get more calories in your first meal than in subsequent meals. The exception is the period after training.

At each meal, you should consume protein-rich foods, such as eggs, chicken, beef, dairy products or protein shakes, and the amount of protein consumed should be approximately the same throughout the day. So, let's make some approximate calculations.

Menu example:

As you can see, the task has been completed.

To diversify your diet, you can replace products with similar ones, alternate side dishes, use different types of meat and poultry, and also experiment with sports nutrition, etc.

Now let’s take a closer look at the most useful products from a bodybuilder’s point of view.

Eggs. Egg white, as you already know, is absorbed better than any other. The yolk contains vitamin A, folic acid and carotenoids. To reduce your cholesterol intake, you can make omelettes using only whites. One whole egg contains on average: 76 kcal, 6.5 g of protein, 5 g of fat and 0.6 g of carbohydrates, and the protein contains: 16 kcal, 3.5 g of protein, 0.3 g of carbohydrates and no fat.

Beef. Beef contains not only proteins that are vital for gaining muscle mass, but also iron, zinc, niacin, vitamins B6 and B12. Choose pieces that have less fat, namely the sirloin. 100 g of beef contains on average: 199 kcal, 28 g of protein, 9 g of fat, and there are no carbohydrates in it.

Cereals. Oatmeal is a good source of slow carbohydrates, while providing the body with energy for at least 3.5 hours after you eat. In addition, oatmeal contains a lot of plant proteins and heart-healthy soluble fiber. One cup of oatmeal contains: 145 kcal, 6 g protein, 25 g carbohydrates, 2 g fat and 4 g soluble fiber.

Pasta. They are good because they contain a huge amount of calories, up to 200 per serving, you can add minced beef to them (you get navy pasta) or just pieces of lean beef, or you can limit yourself to tomato puree without fat and hot spices. Tomatoes themselves are rich in lycopenes, which reduce the risk of cancer. One serving (a bowl of pasta, half a cup of sauce, 100 g of beef) contains: 437 kcal, 33 g of protein, 51 g of carbohydrates and 11 g of fat.

Chicken breasts. It is an excellent source of protein with almost no fat. The main thing is to cook it correctly. Buy a portable home grill and cook the breasts on it, avoid frying in oil. 100 g of breasts contain on average: 165 kcal, 31 g of protein, 4 g of fat and 0 g of carbohydrates.

Apricots. Fresh apricots are rich in potassium - an invaluable microelement for the heart, which, in addition, really stimulates muscle growth. They also contain beta-carotene, vitamin C and dietary fiber. Dried apricots have a high concentration of all of the listed substances, but a low content of vitamin C. But canned apricots contain a lot of vitamin C, but they contain much less potassium and dietary fiber. Three fresh apricots contain: 54 kcal, 1.5 g protein, 12 g carbohydrates and 2.5 g fiber. A quarter cup of dried apricots contains: 84 kcal, 1 g of protein, 20 g of carbohydrates and 3 g of fiber. Half a cup of canned apricots contains: 64 kcal, 1 g protein, 15 g carbohydrates and 2 g fiber.

Potato. Potatoes contain a lot of potassium, vitamins C and B6, and dietary fiber. Under no circumstances should you fry it in fat. 150 g of this vegetable contains: 117 kcal, 2 g of protein, 28 g of carbohydrates and 3.4 g of fiber.

Tuna. Tuna contains a large amount of protein and is also a source of Omega-3 fats, which can protect an athlete’s heart from overexertion. Omega-3 fatty acids also reportedly stimulate muscle growth. Many people eat fish straight from the can, but you can come up with something tastier, like a green tuna salad or a sandwich. 100 g of tuna contain: 116 kcal, 26 g of protein, 1 g of fat, no carbohydrates.

Protein is the most convenient source of protein. Moreover, isolate and hydrolyzate contain virtually no fats or carbohydrates, and therefore no “extra” calories. You can make protein shakes using milk with the addition of fruit, or you can add it to your oatmeal. The best types of protein are those that come from milk. Soy proteins are also useful, but are less digestible. But they contain isoflavones, which significantly reduce blood cholesterol levels. 30 g of protein contains 100 kcal, 24 g of protein, and the amount of fat and carbohydrates varies depending on the degree of purification.

Apples. It would seem that apples are a completely ordinary fruit. Meanwhile, they are very useful. It is an important source of easily digestible simple carbohydrates, which can help raise blood sugar levels almost instantly. Sour varieties contain a lot of potassium and vitamin C. Apples are rich in isoflavones and are good at satisfying hunger. This medium-sized fruit contains: 81 kcal, 21 g of carbohydrates and almost 4 g of dietary fiber.

Yogurt. Heavy training, like any stress, worsens digestion. Thanks to the presence of beneficial fungal cultures, yogurt helps solve this problem. In addition, it contains a lot of calcium, which is needed like air when you consume more protein than normal. As a result, the consumption of this microelement significantly increases, and the body takes the missing calcium from the bones, making them more fragile. Accordingly, the risk of injury increases. Yogurt can be mixed with fresh fruit, whipped in a mixer and drunk as a cocktail, and various sauces can be prepared from it. 240 g of sugar-free yogurt contains: 127 kcal, 13 g of protein and 17 g of carbohydrates.

Kiwi. The peculiarity of kiwi is that it contains more vitamin C than lemon! In addition, this fruit contains a lot of potassium. One kiwi contains: 46 kcal, 11 g of carbohydrates and 2.6 g of dietary fiber.

Orange juice. This drink contains concentrated carbohydrates, vitamin C, carotenoids, potassium, folic acid and helps to instantly raise blood sugar levels. A fresh orange, of course, contains more healthy dietary fiber than juice with pulp, but the carbohydrates coming from the drink are absorbed faster. One glass of orange juice contains: 105 kcal, 2 g of protein, 24 g of carbohydrates and traces of fat.

Gainer (protein-carbohydrate cocktail). This is an ideal post-workout food for body recovery. You can mix protein powder with milk and add fruit to the drink, or you can buy a ready-made protein-carbohydrate mixture. 600 g contains: 400 kcal, 20 g of protein, 60 g of carbohydrates and 9 g of fat.

Nuts. All types of nuts are good for a bodybuilder. For example, peanuts contain proteins, magnesium, copper, potassium, phosphorus, zinc, vitamin E, and dietary fiber. Almonds, hazelnuts, and walnuts are also good. However, you should not eat them in large quantities - after all, nuts are rich in fat. A single serving (approximately 30 g of roasted unsalted peanuts) contains: 178 kcal, 7 g protein, 6 g carbohydrates, 14 g fat and 2 g fiber.

Water. You need to drink about 2-2.5 liters per day, since a lot of water is required for the process of assimilation of proteins and carbohydrates (so its consumption is directly dependent on the calorie content of your diet: the higher it is, the more water you need to drink). Also, the athlete’s body loses a lot of fluid due to physical activity. Therefore, on a day on which particularly difficult workouts occur, you need to further increase your fluid intake. Remember that even slight dehydration is harmful to the heart.

When purchasing products, pay attention to the labeling. It must indicate the composition, content of main elements and calorie content. Choose foods low in simple carbohydrates and saturated fat.

Hello to all beginners and those who have become adherents of bodybuilding! How much has already been said that a real bodybuilder consists of training, a balanced diet and proper rest, during which processes of muscle mass growth, strength gain, and texture formation occur simultaneously and sequentially.

Proper nutrition for bodybuilding – This is the basis for obtaining the desired result in this sport. After all, the whole meaning of bodybuilding rests on it, because it is the center of the trinity, the tip of the triangle, no matter which way you turn it.

Food for a jock:

At the forefront

When working out in the gym, strength exercises with weights, a lot of energy is spent, the replenishment of which we get from food, and the process of filling tired muscles with energy occurs during rest.

The word “correct” implies a sufficient, reasonably distributed amount of protein, carbohydrates, and fats per day. For example, this: proteins – 30%, carbohydrates – 60%, fats – 10%.

You should choose 5-6 meals a day, so it will be absorbed faster, and the daily calorie intake should be 3000.

Let's replace sugar with honey, limit ourselves to a small amount of salt, give up flour, confectionery, chocolate and coffee, fatty foods, animal fats, since they are deposited around internal organs, contributing to obesity, and we need food to be converted into energy.

With natural products, the body receives a substantial amount of necessary substances. To build muscle, we need amino acids, which protein breaks down into. For this to work, 2 grams of protein per kilogram of body weight is optimal. We get protein by eating the following foods:

• Fish and seafood;
• lean meat (chicken, veal, rabbit, turkey);
• cottage cheese, low-fat milk, fermented milk products.

Carbohydrates will provide us with strength for physical activity and recovery after it. 500-600 grams per day will enrich the body with insulin, which transports amino acids to the muscles. It is recommended to take carbohydrates an hour before training and not before bedtime. Carbohydrates will come from the following foods:

• low-fat dairy products;
• noodles, durum wheat pasta;
• whole grain bread;
• cereals;
• nuts;
• fruits;
• vegetables;
• legumes

A bodybuilder's menu cannot do without unsaturated fats, rich in biologically active substances that are easily digestible and high in calories (the daily intake is no more than 15% of incoming food):

• nuts;
• olive oil, peanut oil;
• avocado;
• fish (halibut, salmon, cod liver).

You ask how to cope with all this and create a daily diet? Study the texts of food labels, they indicate calories, composition, tables of caloric content of products are freely available on the Internet. For example, here is a 3000 calorie set:

• in the morning: 3 eggs, cottage cheese (200 g), butter (30 g), bread (100 g);
• snack: vegetables (150 g);
• lunch hours: meat (400 g), bread (100 g), porridge (500 g), fruit (100 g);
• snack: fruit (100 g);
• for dinner: 2 eggs, cottage cheese (200 g), fruits (100 g), vegetables (150 g).

Before going to bed, you can drink a gainer or protein shake so that your muscles continue to be saturated.

About separate and fractional

As for fractional nutrition, it is fractional for bodybuilders. Here, special recipes are not needed when the daily food intake is divided into five or six meals. It’s like throwing wood into a firebox so that the fire doesn’t go out and burns evenly.

The muscles do not waste energy on obtaining protein from the body’s internal reserves if it is given to them in time. On time - this means one and a half, two hours before classes or an hour, one and a half after.

Professionals do not advise introducing innovations during weight training. There are many videos on the Internet on this topic. Separate nutrition, for example, in this case does not make sense.

Although protein without carbohydrates will be absorbed better, how will the amino acids get where they need to go? And it’s not a fact that there are no problems. In all other circumstances, separate nutrition, for example, when cutting or for weight gain, is very suitable.

To lose excess weight, carbohydrate intake can be practiced once or twice a day (porridge for breakfast), the rest will be protein and vegetables. It’s more difficult when gaining weight.

You will have to eat eight or nine times or every two hours. Divide the meals into carbohydrate and protein: three times 70 g of the former and five times 30 g of protein.

If you reduce the number of meals and increase the portions, the food will be absorbed worse. The disadvantage is that the breaks between taking the protein and carbohydrate parts of the diet are 4-5 hours and this has a bad effect on gaining muscle mass.

Everyone chooses for themselves a fractional, separate... Practice will show, try it. Subscribe to updates on my blog, share our interests with your friends on social networks. Luck, mood, health and good luck!

Bodybuilding is a fairly popular sport among men and women and is the process of modifying the body by increasing ( hypertrophy ) muscles in general, and individual muscle groups in particular, as well as the formation of body relief due to the reduction of subcutaneous fat. The formation of an athletic physique is based on specially developed systems of strength training with weights, high-energy special nutrition with increased/decreased content of certain food ingredients, the use of sports dietary supplements and anabolic/pharmacological agents.

There is a distinction between amateur bodybuilding, which most people do to improve the structure of their body/figure, and professional, which unites athletes participating in competitions during which the aesthetics, volume and proportionality of the bodybuilder’s physical development are assessed. We do not consider issues of the training process; these issues are covered on specialized web resources with videos and in specialized literature.

It is generally accepted that diet for bodybuilders, along with strength training, is the basis of bodybuilding. Moreover, it is a properly selected diet when training in the gym that allows you to solve specific problems that athletes face - gaining muscle mass, increasing strength, burning subcutaneous fat. Generally speaking, the main nutritional goals for bodybuilders are:

• Providing the body with an adequate amount of energy, correlating (exceeding/insufficient) with its consumption during training, depending on the task of the training cycle.
• Balancing the diet in relation to the intensity/tasks of physical activity. The ratio of dietary energy obtained from various food ingredients (FEN) varies depending on the bodybuilder's goals.
• Creation of an appropriate metabolic background for the synthesis and action that regulates the necessary reactions, both in the body as a whole and in various tissues.
• Using nutritional factors to build muscle mass/increase strength/reduce body fat.
• Individualization of nutrition taking into account the physiological, anthropometric and metabolic characteristics of the athlete’s body, the state of the gastrointestinal tract, personal tastes and eating habits.

Next, we will consider nutrition issues at various stages/tasks of transformation of an athlete’s body, which will be especially useful for beginning bodybuilders who make many mistakes when forming their diet. Proper nutrition is the most important condition for creating the basic background of the recovery period (super-recovery and fusion of myofibrils). It should be remembered that proper nutrition and the gym are the basis for achieving specific results and one does not work without the other.

Weight gain

Most often, increasing body weight is the first task an athlete faces. The main principle of body weight growth is the consumption of energy from food, which exceeds its consumption (ensuring a positive energy balance in the body). The simplest method for calculating the approximate amount of energy required to maintain a constant weight is the formula: weight (in kg) x 30. The data obtained indicate the calorie content of the daily diet required to maintain a static nitrogen balance. But when playing sports, the nitrogen balance always becomes negative. Therefore, when working on body weight, it is necessary to add another 600-1000 calories per day to this indicator, depending on the individual characteristics of the body structure (the athlete’s somatotype) throughout the entire cycle of strength (anaerobic) training.

For beginner athletes, it is recommended to increase the calorie intake gradually until your weight gain is between 600 and 800 g/week. The main task of this stage is to gain lean muscle mass, and many athletes also increase the fat layer, which is a common mistake. Of course, gaining body weight without increasing body fat is almost impossible, but it is necessary to strive to minimize fat gain. It should be remembered that weight gain exceeding 900-1000 g/week is due to an increase in fat. Therefore, weekly weight monitoring and appropriate dietary adjustments are very important.

The next important principle for muscle growth is the formation of a diet containing basic food nutrients in the following proportions: proteins - 20-30%; fats – 15-20%; carbohydrates - at the level of 50-60%. Next, knowing your caloric intake norm, you need to determine in what quantity the main nutrients should be present in your diet. nutrients , that is, create a specific diet for a bodybuilder for the day.

The required calorie content and the specific proportion of BJU content in the diet are taken and the amount of each food ingredient is calculated based on the energy value of 1 g of protein and carbohydrates (4 calories each) and 1 g of fat (9 calories). And having determined the amount of food ingredients necessary to provide a given calorie content according to special tables of the nutritional value of products and the BJU content in them, we determine the number of products needed for the athlete per day.

Now about the quantitative content of BZHU in the diet and their quality. The most important condition for muscle growth is the inclusion in the diet of a sufficient amount of protein, which performs the main plastic function. The protein requirement of bodybuilders during weight training is increased and averages 1.5-3.0 g/kg body weight, which is due to physiological losses of nitrogen during intense long-term training.

However, it would be a big mistake to increase this value above the maximum limit of the norm, since this deteriorates the digestibility of protein, as a result of which they are formed in increased quantities. ammonia And urea , which increase the load on the kidneys and liver. In addition, increased formation of ammonia has a toxic effect on brain cells, which leads to a slowdown in the transmission of nerve impulses and, accordingly, a pronounced decrease in the reaction, and also has a detrimental effect on microbiocenosis intestines, reducing the content of /.

As you know, when you lift to increase muscle mass, it is necessary to provide conditions that promote an increase in the content of structural and contractile proteins in muscle tissue. The process of enhancing protein synthesis in muscles can be influenced by including a protein component with high biological value and digestibility in the diet. At the same time, the higher the quality of the protein consumed and in sufficient quantities, the faster the athlete’s muscle mass will grow. The biological value of a protein means its amino acid composition, which provides the body with quantitative and qualitative needs for nitrogenous substances.

Inferiority of the amino acid composition of protein in food products leads to a disruption in the body’s processes of synthesis of its own proteins. At the same time, in the process of building protein, the lack of any essential amino acid limits the use of other amino acids , and a significant excess contributes to the formation of highly toxic metabolic products. Of particular importance among essential amino acids is leucine, which is a key regulator and activator of the process of muscle protein synthesis. No less important is the level of protein digestibility, which reflects the degree and speed of its breakdown in the gastrointestinal tract and the rate of amino acid adsorption (absorption into the blood and muscle tissue).

For athletes, the optimal source of high-quality protein is milk proteins, consisting of whey protein (15%) and casein (85%). In this case, both fractions are digested and absorbed evenly, but first - biologically active low molecular weight whey proteins ( lactalbumin , lactoglobulin , immunoglobulin ), and then high molecular weight casein.

The use of milk protein is especially important for muscle recovery after intense physical activity. Also considered the most complete protein is chicken egg white, which contains all the essential amino acids in optimal proportions and is almost completely absorbed by the body. At the same time, thermal cooking of chicken protein does not lead to loss of its qualities.

Thus, the main sources of high-quality protein in a bodybuilder’s diet can be products of animal origin - lean varieties of red meat (without connective tissue formations) with meat protein digestibility of 75-87%, fish with protein digestibility of 90-95%, cottage cheese, milk, fermented milk products (milk protein digestibility 95%), chicken eggs (protein digestibility 98-99%). Proteins of plant origin are characterized by low digestibility at the level of 55-65%.

Although they should be present in the diet (25-30% of the total protein consumed) due to the content of many microelements and (soybeans, legumes, seeds, nuts, cereals), they are not included in the quota of the protein component in the athlete’s diet are taken into account. And if amateur athletes can still afford a vegetarian diet and still increase muscle mass in an insignificant amount, then professional bodybuilders, under such nutritional conditions, will achieve the required level leucine , which allows you to start the processes of protein synthesis in the body, cannot.

Important principles of protein supply to the athlete’s body are:

• Proper consumption of the protein component throughout the day with the obligatory inclusion of protein before/after training. Even distribution of protein throughout the day is extremely important for the gradual and timely replenishment of amino acids in the body necessary for protein synthesis. In addition, consuming protein before exercise enhances the genetic mechanisms that support muscle growth compared to training in a fasted state. It is also known that anaerobic exercise itself increases the rate of protein synthesis by 90-120% compared to rest, and the use of dietary proteins/amino acid mixtures immediately after the end of strength training (after pumping) enhances this effect and allows you to obtain maximum benefits for the restoration of muscle fibers.
• Including a maximum dose of protein in each meal. It has been proven that athletes who consumed 30 g of protein with each meal had a higher (20%) level of protein synthesis compared to those who consumed protein only at dinner, which increases the body's ability to build muscle mass.
• The predominance of high quality protein in the diet with maximum absorption rate. It is important to know that a protein intake of 2 g/kg body weight is optimal for stimulating protein synthesis without increasing protein loss. A further increase in its consumption increases the level of protein breakdown and reduces its synthesis.

As for the extremely healthy egg white, it should be consumed only after heat treatment (boiled/fried), since the white of a raw chicken egg is poorly absorbed due to its constituents. ovomucoid And avidina , negatively affecting the enzyme of gastric juice. When cooked, they are destroyed and the digestibility of egg white reaches 98%

An additional source of protein are food supplements (sports nutrition) containing - concentrates, isolates or hydrolysates of whey protein, quickly absorbed in the body or long-acting protein ( casein ). Many modern supplements contain protein partially broken down into peptides (long/short chain amino acid compounds). However, they should not completely replace natural protein nutrition and can only be used as a supplement to the diet.

An equally important condition for gaining muscle mass is a sufficient content of carbohydrates in the diet, without adequate content of which synthesis is reduced. adenosine triphosphoric acid (ATP) and through the mechanism gluconeogenesis processes are intensifying catabolism muscle fibers.

Carbohydrates that enter the body with food primarily provide glucose to skeletal muscles, both during strength exercise and during the recovery period. And only then, glucose and fructose are used for synthesis glycogen in the liver. Accordingly, when there is a lack of glycogen in the muscles, glycogen reserves in the liver are included in the energy production process, and after they are depleted, muscle protein is involved in the energy production process. Therefore, with insufficient carbohydrate consumption, there can be no talk of any muscle growth.

To restore muscle glycogen as quickly as possible after intense physical activity and optimize its reserves, the carbohydrate content in an athlete’s diet should be 7-10 g/kg body weight. Only with a sufficient carbohydrate content can muscle fibers be protected from catabolic destruction, since fat as a source of energy is practically not used during intense anaerobic exercise due to the insufficient supply of oxygen to the body, without which the process of fat oxidation is impossible.

But we need an increase in muscle mass, which is impossible without a sufficient amount of energy entering the body. Since stocks glycogen decrease sharply during training, and the muscles are micro-injured, then during the rest period the body needs to restore glycogen reserves to the original level, thereby creating more favorable conditions for the occurrence of metabolic processes aimed at the plastic restoration of muscle tissue. Therefore, the carbohydrate component is the basis for the growth of muscle tissue along with proteins.

At the same time, the type of carbohydrates consumed is of particular importance. The consumption of mono/di/oligosaccharides (simple carbohydrates) causes a significant short-term increase in the concentration of glucose in the blood, which is quickly broken down completely and does not lead to saturation. Therefore, their share in an athlete’s diet should not exceed 25-30% of the total carbohydrate quota. Accordingly, the diet is limited to: sugar, confectionery, sweets, jam, preserves.

The inclusion of polysaccharides (complex carbohydrates) in the diet provides a smoother and longer-lasting increase in blood glucose, thereby promoting muscle saturation glycogen , and on the other hand, the formation of a feeling of satiety. Sources of complex carbohydrates include cereals, rye pasta, whole grain bread, brown rice, vegetables, legumes, and sour fruits.

More competent from the point of view of changes in blood glucose concentration is the separation of carbohydrate-containing products according to the “glycemic index” principle. After prolonged and intense strength training, the consumption of foods with a high and medium GI is recommended, since their consumption during the “carbohydrate window” allows accelerating the increase in muscle glycogen stores to a greater extent than carbohydrate foods with a low GI. This approach allows you to optimize the process of glycogen restoration, since glycogen resynthesis occurs most rapidly in the first 30 minutes after the end of training, and then continues at a slower pace for 6 hours.

Fats, although not the main sources of energy for a bodybuilder during the training process, are a mandatory component of the diet for “jocks”. Their lack in food (less than 20% of the daily energy intake from fats), which is common in the diets of novice athletes, negatively affects the athlete’s hormonal background and his performance. The biological value is primarily of vegetable fats containing polyunsaturated fatty acids, which are not synthesized by the body, but come exclusively from food. These are primarily cold-pressed vegetable oils, nuts, and seeds.

Proper nutrition for “jocks” involves consuming 25-30 g/day of vegetable fats. Of the animal fats, the most valuable are: saturated fat of animal origin: milk fats contained in dairy products, butter and fish oil, the source of which is fatty types of sea and river fish (tuna, salmon, catfish, mackerel, herring).

The optimal ratio of fat intake is to consume 1/3 saturated, 1/3 monounsaturated and 1/3 polyunsaturated fats ω-3 . At the same time, trans fats must be completely eliminated from the diet.

Of particular importance is the sufficient fat content in the diet during the training process, aimed at increasing strength indicators, which is achieved by working with maximum weights, during which the muscles develop the maximum possible force in a short period of time. The fat content of the diet during this training microcycle should be increased to 30-35%. At the same time, the diet must also contain saturated fats, which help accelerate the production of (male hormone), at a low concentration of which an increase in strength is impossible. In addition, when working with heavy weights, the ligamentous-articular apparatus suffers, to strengthen which it is extremely necessary to have a sufficient supply of various types of fats in the body.

When forming a diet, one should not forget about sufficient consumption of micronutrients (vitamins/minerals), which play an important role in the processes of energy production, synthesis and production antioxidants . The nutrition of novice bodybuilders often does not contain enough group B, calcium, magnesium, iron, zinc, antioxidants ( vitamins C And E , selenium, beta-carotene). Therefore, during the period of intense training, it is mandatory to take complex vitamin and mineral complexes. However, the consumption of vitamins/microelements by amateur athletes should not exceed the norm by more than 2 times.

The diet during strength training of a bodybuilder turns off and takes into account many aspects, one of which is the creation and maintenance of hormonal levels, which allows you to more fully use the body’s capabilities to increase muscle tissue. As is known, the concentration testosterone in a man’s body decreases at a rapid rate after 35-40 years, so a bodybuilder’s nutrition after 40 years should help maintain his concentration, since it promotes the growth of strength and muscle mass by accelerating protein synthesis in muscle tissue and affecting the nuclei of muscle cells (increases the number of nuclei in muscle fibers). The lack of testosterone after 40 years enhances the processes of muscle catabolism.

A properly organized diet helps increase testosterone levels. To this end, the diet should include foods containing zinc, which promotes the production of the hormone and also prevents its conversion into the female hormone estrogen . The main sources of zinc are oysters, 100 g of which contains the daily requirement for an adult man (15-20 mg) and various seafood (shrimp, mussels, squid, crabs), which must be included in the diet after gentle heat treatment together with vegetables of at least 3 times a week. The daily requirement of zinc for a bodybuilder can vary between 20-40 mg depending on the intensity of the load.

To increase testosterone, it is important to increase the fat content in the diet to 30-35%, since fat is the main material for the production testosterone . At the same time, it is necessary to increase the consumption of directly saturated fats of animal origin (cream, fatty fish, sour cream). All of these foods, except zinc, contain unsaturated fatty acids omega-3 /omega-6 , selenium , fat soluble vitamins A , E , involved in the synthesis of testosterone. As an alternative, it is allowed to take dietary supplements containing zinc in combination with magnesium and vitamins C And D . The daily dose of magnesium for an athlete should be 500-800 mg, and vitamin D - 25 mcg.

To prevent a surge in synthesis insulin , which triggers the process of converting testosterone into a bound form and aromatization, the proportion of carbohydrate products with high glycemic index . To stop the production and get rid of excess estrogen in the diet, it is necessary to include cruciferous vegetables (turnips, cabbage, radishes), which contain diindolylmethane (DIM), which helps reduce excess estrogen. No less useful is fiber, which cleanses the large intestine of toxic elements, the accumulation of which leads to excess estrogen.

Another important condition for gaining body weight is proper diet. One of the common mistakes of beginning bodybuilders is eating 2-3 times a day, while the diet should be 5-7 times a day. Remember one of the most important rules - during an anabolic type of load you cannot be hungry. It is strictly forbidden to skip meals; the period between meals should not exceed 3 hours, which allows maintaining a sufficient level of glucose in the athlete’s blood. The last meal should be no later than 2 hours before bedtime. This regimen promotes more complete absorption of nutrients and reduces the load on the gastrointestinal tract from breakfast to dinner.

The distribution of food nutrients during the day should be based on the principle of preferential consumption of the carbohydrate component in the first half of the day, which is determined by the body’s need for energy during the day, and protein in the second, which is extremely necessary for the body as plastic material during the recovery period (at night). That is, the proportion of carbohydrate consumption should change throughout the day: in the morning in a larger volume, in the evening - in a smaller volume and their complete absence in the last 2 meals. Before going to bed, it is recommended to take a “nighttime” long-acting type of protein (casein), and in the morning, to neutralize catabolic processes and start anabolic processes, immediately take a protein-carbohydrate cocktail after sleep.

To maintain adequate hydration and thermoregulation, it is important to pay attention to sufficient water intake, which should replenish the loss of fluids and salts lost in urine and sweat. Even with moderate dehydration, the level of testosterone production decreases and strength indicators suffer. Dehydration accelerates catabolic processes (reduces protein synthesis and accelerates its breakdown). This can be avoided by consuming an adequate amount of water (at least 2.5 l/day). It is necessary to consume water often and in small portions (200-300 ml).

Also, during intense exercise, it is important to monitor the salt balance, since water without a sufficient content of electrolytes (sodium, chlorine) is not retained in the body, since the processes of intercellular hydration are triggered by these electrolytes. Without sufficient concentration of them in the water, additional fluid will only lead to a decrease in hydration levels, which will negatively affect overall health and athletic performance. Therefore, during intense training, especially in hot weather, it is recommended to add sea salt (0.3-0.7 g / liter) to the water or use sports rehydration solutions.

Dietary nutrition at the stage of burning fat (drying the body)

The next stage after gaining body weight for athletes involved in bodybuilding is the formation of body contour due to the reduction of subcutaneous fat. For beginning athletes, this stage is often associated with weight loss, which does not correspond to the correct approach to the process of “drying” the body. Despite a certain weight loss in general, the training process and nutrition are aimed at burning subcutaneous fat while maintaining the volume of lean muscle mass and muscle strength characteristics.

Drying the body should be carried out only with increased muscle mass, since if there is a lack of it, drying the body leads to exhaustion/exhaustion of the body with flabby muscles and sagging skin. An indicator of the effectiveness of burning fat is the percentage of fat in the body. As a rule, the benchmark for amateur men is 13-15% and 15-18% for women. Professional athletes reduce fat content to lower levels, but this is done only before competitions and for a short period of time.

The main principle of the fat reduction diet is to reduce the level of glycogen in the muscles and transfer the body's metabolism to lipolysis, which is achieved by switching the athlete to a special diet and training (aerobic exercises to create a negative energy balance in combination with weight training to prevent muscle loss masses).

A diet for drying the body is based on creating a negative energy balance in the body, which is achieved by a calorie deficit in the diet in relation to the level of energy expenditure of the athlete (basic energy expenditure and energy expenditure for physical activity) and increasing speed metabolism . At the same time, to maintain muscle mass, the nitrogen balance must remain constant.

For amateur athletes, the optimal drying option is the method of gradually (stepwise) reducing the caloric content of the diet with a calorie deficit of 10-20% of the daily intake. This is achieved by excluding from the diet mainly foods with a high glycemic index and fats (to a lesser extent). Accordingly, the body, with a constant deficiency of carbohydrates, begins to gradually switch to another type of energy production - lipolysis , which leads to the burning of subcutaneous fat.

The level of reduction of the carbohydrate component is determined by the given rate of burning subcutaneous fat. Normally, the total loss of body weight should not exceed 1 kg/week, since as a rule, when this indicator is exceeded, the body’s self-defense mechanism is activated and the body fat does not decrease or even begins to increase. Therefore, weekly monitoring of body weight and fat levels is extremely important. The main mistake of novice bodybuilders is to sharply limit the caloric content of their diet. This process should be carried out smoothly and gradually, since it is the gradual reduction of calorie intake that promotes predominant fat loss, and muscle mass decreases in a much smaller proportion.

The general ratio of BJU in the diet when drying the body changes and in different nutrition systems is 50-60% protein, 10-20% fat and 30-40% carbohydrates. When working on relief, it is especially important to gradually reduce carbohydrate consumption, bringing their content to 1.5 g per 1 kg of body weight. If during drying your body weight stops decreasing for some period, you need to reduce your carbohydrate intake. Carbohydrates in the diet should be represented by complex carbohydrates (grain bread, cereal products, rye pasta, brown rice, sour fruits, vegetables), and it is recommended to consume them in the first half of the day.

As for proteins, their quantity should be at the level of 1.5-2.0 g/kg of weight and they should be represented by high-quality animal proteins with high digestibility - lean red meat (beef), rabbit meat, chicken, turkey, eggs, fish, seafood, low-fat milk products (yogurt, milk, cottage cheese, kefir). Fats in the diet should be present in minimal quantities, but not less than 40 g per day (0.5 g x body weight). These are predominantly vegetable fats; solid animal fats are practically excluded.

When drying and working on relief, low-fat foods and natural products should prevail in the diet. A common mistake made by amateur athletes is to eat a diet with a complete exclusion of fats or a minimum content of carbohydrates, which is unacceptable and, moreover, dangerous to health due to the risk of developing ketoacidosis and increased stress on the kidneys due to consuming large amounts of protein. Acceleration of metabolism is carried out through fractional meals (5-7 times a day) and drinking fluid in an amount of at least 3 l/day. Hot peppers and green tea help increase metabolism.

During drying, it is prohibited to consume harmful high-calorie foods - fast food products, canned food, mayonnaise, smoked meats, ketchup, fatty meat and fish, carbonated drinks, pickles, marinades, candies, sugar, preserves, jams, ice cream, dried fruits, honey, sweet fruits (pears). , peaches, apricots, bananas, grapes, persimmons), pastries, cakes, dough products, starchy vegetables (eggplant, potatoes, corn), alcohol-containing drinks, as they inhibit the process of burning fat.

Culinary processing of products consists of boiling, stewing, steaming, baking; frying is excluded because it increases the calorie content of the diet. It is recommended to consume greens and vegetables raw. There are other dietary programs for drying the body - the carbohydrate alternation method, the keto diet, but they are used mainly by professional athletes.

Drying the body by amateur athletes is often accompanied by mistakes, the main of which are:

• Sharp restriction of calorie intake.
• Undereating/overeating.
• Elimination of fats or carbohydrates from the diet.
• Refusal of salt.
• Rare meals during the day and uneven distribution of food throughout the day (refusal of breakfast, consumption of carbohydrates in the afternoon).
• Insufficient intake of free fluid.
• Lack of control over the rate (speed) of weight loss.
• Unregulated/unreasoned use of sports nutrition.

Considering the high cost of the diet, many novice athletes try to create their budget diet for a bodybuilder to the minimum. To achieve this, some bodybuilders often try to gain weight using baby food. Many athletes on the forums are also interested in whether baby food is good for adults and whether it can be used instead of protein? Of course, baby food can reduce the burden on the budget, but baby food in bodybuilding cannot replace sports nutrition in general or protein in particular, since it is intended for other purposes and has a completely different balance of food nutrients and is not suitable for building muscle mass.

Moreover, replacing sports nutrition with children's nutrition under conditions of intense physical activity can harm the body and neutralize athletic performance. Also, novice athletes should understand that the process of gaining body weight and drying muscles should take at least 3-5 months.

Attempts to speed up the process and non-compliance with weight gain/loss norms in an effort to achieve an unrealistic body composition for one’s somatotype can negatively affect the athlete’s health, in particular on the cardiovascular system or musculoskeletal system. Particularly dangerous is the excessive rate of weight loss, which may be accompanied by a decrease in performance, weakening immunity , cognitive dysfunction, deterioration in general well-being.

Authorized Products

A bodybuilder's diet includes:

• Soups based on meat/fish broth with minimal fat content.
• Chicken eggs in any form (whole or whites separately).
• Boiled, steamed, baked beef/veal, chicken, rabbit, turkey.
• Fatty river/sea fish (cod, hake, sardines, herring, tuna, salmon, trout), oysters, seafood (crabs, shrimp, squid, mussels).
• Whole grain porridge, grain bread, brown rice, grain bread, wholemeal pasta, bran.
• Fermented milk drinks and low/medium fat products (hard cheeses, cottage cheese, fermented baked milk, yogurt, kefir).
• Unrefined cold-pressed vegetable oils, butter, fish oil.
• Soybeans, legumes (peas, lentils, beans, chickpeas).
• Nuts, seaweed, seeds, sesame and flax seeds.
• Vegetables (sweet peppers, carrots, potatoes, cabbage, onions, cucumbers, zucchini), garden herbs.
• Unsweetened fruits/berries.
• Freshly prepared juices, rosehip infusion, herbal tea, green tea with lemon, still table water.

Table of permitted products

Fully or partially limited products

The bodybuilder's diet excludes from the diet:

• Fatty broths and soups based on them.
• Canned food, sausages, smoked meats, fatty meats, fast food products, goose/duck meat, semi-finished products, animal fats.
• Sugar, chocolate, ice cream, honey jam, dried fruits (figs, raisins, prunes, dates, dried apricots), candies, sweet desserts, jams, condensed milk.
• Wheat bread, cakes, pancakes, puff pastry products, semolina, pastries, cookies, dumplings, waffles, pastries, dumplings.
• Carbonated and alcoholic drinks.

Table of prohibited products

* data is per 100 g of product

Menu (Power Mode)

The bodybuilder's menu is compiled individually, according to the bodybuilder's diet for the week in accordance with the training stage (weight gain, drying out the body) according to the list of allowed/prohibited foods, taking into account the calorie content of the diet and the ratio of dietary fat.

Those who believe that to increase muscle mass it is enough to exercise only are deeply mistaken. Training only contributes to micro-tears in muscle fibers, but proper nutrition is a source of energy and carries the necessary nutrients that contribute to muscle recovery. The nutrition of a beginning bodybuilder, unlike most other athletes, plays a very important role, since carbohydrates, fats and especially proteins are the very “materials” on which the implementation of the main task of bodybuilding depends – muscle building.

Healthy eating for a beginner bodybuilder: principles and rules

Basic nutrition rules for a bodybuilder:

• You need to eat not 3 times a day, but 6 or more;
• You need to eat every 2.5-3.5 hours after the previous meal;
• Drink more regular water (at least 2.3 liters),
• Carbonated drinks are taboo;
• The diet should include more protein-containing foods: meat, fish, eggs, dairy and fermented milk products;
• Don’t forget about porridge: buckwheat, oatmeal and rice;
• You need to give up fast food and alcoholic drinks;
• Don’t forget about fresh fruits and vegetables - every day you should definitely prepare a salad from them, drink a smoothie or eat them raw;
• It is necessary to use sports nutrition if you cannot eat properly.

Bodybuilder nutrition system

The daily nutritional intake for building muscle mass is calculated using the following formula: person’s weight × 42 kilocalories. For example, a novice bodybuilder weighs 70 kg, multiply this number by 42 and the result is 2940 - the resulting figure is the norm for daily kilocalorie consumption.

As for proteins, carbohydrates and fats, the principle is as follows: in the first case you need to multiply by 2, in the second by 6, and in the third by 1. The result obtained indicates the daily requirement in grams: protein, carbohydrates and, accordingly, fat For example, a person weighs 70 kg, which means he needs to consume 70×2=140 grams of protein per day, 70×6=420 grams of carbohydrates, and 70×1=70 grams of fat.

Approximate menu for 1 day for a novice bodybuilder:

• 1 meal - 4 egg omelet with tomato and herbs, 300 ml of milk;
• Meal 2 - 200 g boiled buckwheat, 200 g chicken breast baked in cream with mushrooms;
• 3rd meal - 200 g of cottage cheese with berries and nuts;
• Meal 4 - stewed vegetables (cabbage, carrots, potatoes), 150 g of boiled pork;
• 5th meal - 150 g of cottage cheese with berries.

If it is not possible to consume the specified amount of protein, it is recommended to take sports nutrition for novice bodybuilders. This list might include, for starters: protein, amino acids and creatine. Further, you can expand it with a pre-workout and test booster. You can see a detailed regimen for taking sports supplements.

Bodybuilder nutrition when losing weight

In the case when an athlete wants to not only build muscle, but also get rid of excess fat and water, you need to follow a slightly different nutrition strategy. It is recommended to reduce the amount of carbohydrates and fats. Make it a rule to drink casein or eat low-fat cottage cheese before going to bed.

You can take note of one of the techniques of professional bodybuilders - drink green tea with lemon in the evening, be sure to eat a slice of lemon - it helps remove excess water from the body.

Sample menu for weight loss:

• 1 meal - omelet of 4 proteins with herbs and chicken (50 g);
• Meal 2 - 100 g boiled buckwheat, 250 g lean fish;
• 3rd meal - 200 g low-fat cottage cheese;
• Meal 4 - 100 g of steamed vegetables (without potatoes), 150 g of boiled chicken breast;
• Meal 5 - 150 g low-fat cottage cheese, green tea with lemon.

Don’t forget that only comprehensive efforts will yield results! If you don't have time to eat properly, don't forget to take sports supplements.