Bodybuilding nutrition

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The sport of bodybuilding

Adopt the sport of bodybuilding (Bodybuilding) mainly to inflate the body muscles as muscles of the chest, back, arms, shoulders, legs, and compete in the sport on the basis of sheer muscle, visibility, and customized, kills these practitioners Sport specific exercises for muscle fatigue and tension, are benefiting from food to rebuild muscle and amplified.[1]

Bodybuilding nutrition

Bodybuilders practioners to food, as it is an important factor to inflate muscles along with exercises, and without him is difficult to inflate the body muscles, muscles of the human body consists of packages containing fibrillation.[2]

Bodybuilder needs for protein, it must include this food item in large quantities in their diet because nutritional protein so important in rebuilding the tissues in the body.[3] In addition to the protein it needs also to carbohydrate, unsaturated fats, vitamins, and each of these nutrients beneficial for the improvement of body shape and amplify his muscles.[4]

Protein

Protein is the first food item bodybuilder needs, it is necessary to rebuild muscle tissue after her stress exercise. There is a daily requirement of protein for bodybuilders, in case you didn't get that much muscle, but inflation would be demolished if the amount of protein intake is very low.[5] The player can bodybuilding to get protein from two basic sources: food, industrial protein products as a food supplement.

Food there are high percentages of protein in meat, fish, dairy products, and best foods containing protein:[6]
  • The tuna.
  • Chicken (especially chicken).
  • Eggs.
  • Red meat such as beef, veal, lamb.
  • Milk.
  • Cheese (like cottage cheese).
  • Whey.
Industrial food usually protein derives mainly from salient foods derived whey protein.[7]

Trans fat

Bodybuilding players uses trans fat (Monounsaturated Fats) for weight loss, so that eating trans fats and make them the main source of energy instead of carbohydrates leads to burn stored fat in the body, in addition to Unsaturated fats have many health benefits, they are very useful for heart and circulation, as it regulates blood sugar.[8]Trans fats are found in the following foods:[9]
  • Oils (not fried) as olive oil..
  • Nuts.
  • Avocado.
Carbohydrate

Bodybuilding players prefer eating carbohydrates with index ghaisimi (Glycemic Index) is low, so that such carbohydrates are giving less weight because high digested quickly.[10] As carbohydrates stimulate the secretion of insulin in the blood, and increase muscle absorption of nutrients, thus increasing muscle benefit from food, faster inflation.[11] Useful source of carbohydrates for bodybuilders:[12]
  • Oats.
  • Sweet potatoes.
  • Brown rice.
  • The beans..
Vitamins and minerals

Exploit players bodybuilding multi vitamin and mineral benefits, given the strenuous exercise and lead to injuries to various body parts, the players of bodybuilding minerals and vitamins, especially vitamin d in their diets diets to accelerate These injuries heal, example injuries of joint sand muscle rupture injuries,[13] In addition to being important for the immune system and strong bones and muscles.[14] Players benefit from various types of bodybuilding vitamins and minerals, mainly calcium, vitamin d, potassium, zinc[15] And can be obtained from food or by products supplements,[16] There are plenty of food:[17]
  • Fruits.
  • Vegetables.
  • Nuts.
  • Herbs.
Water

Water is essential not only for bodybuilding, but for everyone, everyone must drink sufficient quantities of water a day to ensure a healthy and sound body, drink plenty of water (in batches) helps stimulate metabolic processes in the body,[18] As water supplies the body with enough power in today,[19] Add to that water is necessary for the body's cells and is essential for brain health.[20]

Bodybuilding players drink large quantities of water, because it stimulates metabolic processes, it helps amplify muscle, the only case reduces their bodybuilding players drinking water in recent times are before the competition, to dry the body, making it more muscle Prominent and visible when exiting a theater review.[21]

Nutritional programs for bodybuilding
Nutritional programs for bodybuilding in general contain high proportions of protein, plus it contains sources for energy, but unlike any diet program from another depending on the desired goal, the bodybuilder who wants to amplify the body needs carbohydrate amounts greater than That it needs from wants blower,[22] Either a player perfection objects who wants to lessen its weight and burn fat it needs small amounts of carbohydrates, and relatively high amounts of beneficial fats (such as non-oil fried nuts).[23]

Simple bodybuilding food program begins with a breakfast containing good proportions of carbohydrates (oats and milk is an example of a good breakfast), protein (eggs),[24] And then a lunch containing chicken, to begin practicing after lunch by two hours, to provide the body with energy, as if the food needs about 4 hours to digest,[25] The body can benefit from containing protein this food after exercise, so that the meal you're about to digest fully, as I prefer to drink one scoop industrial protein after exercise to nourish the body muscles shattering exercise,[26] Either a meal after exercise, preferably contain high amounts of protein (tuna or sardines tray is a good meal after exercise),[27] This meal is followed by a final meal before bed contains slow absorption protein to feed the muscle during sleep, and low-fat cheese represents a good example of such meals.[28]

The References
  1. Albert Wolfgang, "What is Bodybuilding?" ، Evolutionary, Retrieved 7-12-2016. Edited.
  2. Korthuis RJ., "Anatomy of Skeletal Muscle and Its Vascular Supply"، NCBI, Retrieved 29-12-2016. Edited.
  3. Neil Osterweil, "The Benefits of Protein"، WebMD, Retrieved 29-12-2016. Edited.
  4. Lambert CP, Frank LL, Evans WJ., "Macronutrient considerations for the sport of bodybuilding." ، NCBI, Retrieved 29-12-2016. Edited.
  5. Tipton KD, Wolfe RR, "Exercise, protein metabolism, and muscle growth." ، NCBI, Retrieved 29-12-2016. Edited.
  6. "Protein", Young Men's Health,20-10-2014، Retrieved 7-12-2016. Edited.
  7. Geoffrey W. Smithers, F. John Ballard, Adam D. Copeland, et al. (1995), New Opportunities from the Isolation and Utilization of Whey Proteins, Australia: Commonwealth Scientific and Industrial Research Organisation (CSIRO), Page 1. Edited.
  8. "Facts about monounsaturated fats", MedlinePlus,24-4-2016، Retrieved 2-1-2017. Edited.
  9. Dr. Mike Roussell, "Ask the Diet Doctor: Fat-Burning Foods"، Shape, Retrieved 7-12-2016. Edited.
  10. Stephanie Watson (9-3-2016), "The Glycemic Index Diet"، WebMD, Retrieved 29-12-2016. Edited.
  11. Kiens B, Richter EA., "Types of carbohydrate in an ordinary diet affect insulin action and muscle substrates in humans." ، NCBI, Retrieved 2-1-2017. Edited.
  12. Matthew Cenzon (7-5-2016), "10 Healthy Carbohydrate Sources"، Symptom Find, Retrieved 29-12-2016. Edited.
  13. Franklin D. Shuler, Matthew K. Wingate, G. Hunter Moore, et al., "Sports Health Benefits of Vitamin D"، NCBI, Retrieved 2-1-2017. Edited.
  14. "Super Foods for Optimal Health", WebMD, Retrieved 2-1-2017. Edited.
  15. Kleiner SM, Bazzarre TL, Ainsworth BE, "Nutritional status of nationally ranked elite bodybuilders." ، NCBI, Retrieved 29-12-2016. Edited.
  16. Roger Lockridge (23-12-2015), "Why You Need A Multivitamin To Achieve Your Health And Fitness Goals!" ، BodyBuilding.com, Retrieved 7-12-2016. Edited.
  17. "Vitamins and Minerals: How to Get What You Need", FamilyDoctor, Retrieved 2-1-2017. Edited.
  18. Salynn Boyles (5-1-2004), "Drinking Water May Speed Weight Loss"، WebMD, Retrieved 2-1-2017. Edited.
  19. "10 Ways to Boost Your Energy in 10 Minutes or Less", WebMD, Retrieved 2-1-2017. Edited.
  20. Jen Laskey (16-2-2015), "The Health Benefits of Water"، Everyday Health, Retrieved 7-12-2016. Edited.
  21. Lee Labrada, "Controlling Your Water Weight"، Labrada, Retrieved 7-12-2016. Edited.
  22. Eric R Helms, Alan A Aragon, Peter J Fitschen, "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation"، NCBI, Retrieved 29-12-2016. Edited.
  23. Jonathan Deprospo (21-6-2004), "All About Dieting!" ، BodyBuilding.com, Retrieved 7-12-2016. Edited.
  24. "Bodybuilding Diets of Pro Bodybuilders Jay Cutler, Branch Warren and Victor Martinez", MotleyHealth, Retrieved 29-12-2016. Edited.
  25. Holly Klamer, "How long should you wait to work out after eating?" ، Calorie Secrets, Retrieved 7-12-2016. Edited.
  26. "Protein Timing For Maximum Muscle Growth And Repair", MotleyHealth, Retrieved 2-1-2017. Edited.
  27. "The Best Protein Sources for Fitness and Bodybuilding", MotleyHealth, Retrieved 2-1-2017. Edited.
  28. Layne Norton (28-4-2016), "The Case For Casein: Your Expert Guide To The Protein With Staying Power"، BodyBuilding.com, Retrieved 7-12-2016. Edited.

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