Nutrition is the second important part of workout which helps to build up a muscle mass. Experiencing tremendous burden and spending a lot of energy, muscles should not only restore their resources, but also to obtain additional material for growth. And, just grinding away at the gym all day, the athlete must show the class at the dinner table. If you open a fridge of each professional bodybuilder you will find that the shelves are stacked with chicken, meat, fish, eggs, dairy products and other sources of fat, protein and carbohydrates. For anyone who wants to become stronger and build up muscles, protein is the principal assistant. Apparently, fat should be avoided.
If you follow the idea to have a proper muscles, diet in bodybuilding should contain:
1. Chicken, turkey (fillet is preferable in both cases)
2. Fish (perch, salmon, flounder, hake, pollock, salmon, cod)
4. Low-fat cottage cheese and milk
5. Low-fat beef
Some people believe that the human body can absorb 30 grams of protein per meal. And, given the fact that a bodybuilder needs to eat about 10 times a day, protein "dose" should be 360 g. Many people think that these figures are mythical, because the 30 grams of protein ― it is, say, a portion of buckwheat and medium-sized piece of chicken breast. Totally agree that this portion may fill child or a woman, but not the 220-pound man.
I want to pay your attention to daily menu of the four times owner of the title of "Mr. Olympia" Jay Cutler:
1st meal. Two eggs (12 egg whites), portion of oatmeal, a French baguette, a spoon of honey, a banana, a cup of black coffee and whey protein.
2nd meal. 250-300 g of lean beef, two portions of rice, a portion of asparagus (broccoli).
3rd meal. Whey protein with creatine (in the form of a cocktail).
4th meal. 250-300 g lean beef, two portions of rice, a portion of asparagus (broccoli).
5th meal. Two eggs (12 egg whites), portion of oatmeal, three rice cakes.
6th meal. Protein-carbohydrate drink.
7th meal. 250-300 g lean beef, a portion of asparagus (broccoli).
8th meal. 2-4 portion of sushi.
9th meal. Two eggs (12 egg whites), portion of oatmeal.
10th meal. Whey protein, 4-6 oat scones.
11th meal. 250-300 g lean beef, a portion of oatmeal, nutritional supplements.
12th meal. Protein-carbohydrate drink.
|Спортивное питание. Для чего нужен гейнер? Всем привет, меня зовут Макс и это мой блог о спортивном ...|