Nutrition in strength training
Proper nutrition during training is not only a portion of a protein brand cocktail or a capsule of expensive amino acids BCAA.If you really want to get pumped, you should completely reconsider your daily diet, and not just hope for sports nutrition.
In addition, there is no need to place too much hope on some special foods, from which "the muscles grow faster."You can gain a substantial muscle mass on ordinary buckwheat, oatmeal, chicken and olive oil. The main thing is observance of the norm of calories and the balance of nutrients.
How to eat when training?
The only way to monitor the correctness of nutrition and the composition of the diet is to keep a diary of food, cooking food at home and weighing all the ingredients. Otherwise, it is impossible to determine how many proteins, fats and carbohydrates are contained in a particular serving.
- Increase the total caloric intake of the .Do not forget to monitor the total calorie intake - it should be at least 15-20% higher than normal, otherwise the body will simply not have enough calories to recover and the energy needed for the subsequent muscle growth.
- Keep track of the nutritional balance of the .If you are striving for muscle growth, not fat, it is important not just to increase calories, but also to monitor the percentage of proteins, fats and carbohydrates. Fats should account for about a third of all calories consumed, for each kg of body weight you need about 2 g of protein, the remaining calories - for carbohydrates.
- Eat carbohydrates before training .The ideal option is a portion of carbohydrate-rich food 2-3 hours before the training. If you go to the gym early in the morning and you do not have the opportunity to fully eat breakfast before training, then immediately after awakening you need to take a portion of the geyner( 20 g protein and 15-20 g carbohydrates).
- Use sports nutrition .The protein used before and after exercise should be as quickly as possible. Regular food( especially eggs and meat) needs several hours to fully digest - you do not get energy when you need it. The use of a protein isolate is preferable.
- Feed the body of the BCAA .Admission of amino acids BCAA during the most power training will become for the body a source of additional energy and will lower the level of the stress hormone cortisol, formed during muscle fatigue and adversely affecting the subsequent growth and recovery of muscles.
- Remember the carbohydrate window .Immediately after training, the body especially needs a quick source of energy replenishment - in simple carbohydrates. The cocktail after training should contain not only proteins, but also carbohydrates - 0.3-0.5 g of protein and 0.3-1.5 g of carbohydrates per kg of body weight. Suit either a geyner, or a mixture of protein-isolate and juice.
- Do not rely solely on sports nutrition .Sports nutrition wins only in one case - before, after and during training, because at this time nothing quickly-assimilated protein can not be replaced. At any other time of the day you can use ordinary food - it is also important that it is much cheaper.
Amino acids during strength training
Recommendations for bodybuilders suggest that to maintain optimal performance during strength training, you need to consume 12-15 g of protein isolate and 30-45 grams of carbohydrate per hour of training. If you use liquid amino acids or BCAA, 5-7 g is enough.
Additional decrease in cortisol level can be achieved by adding to the cocktail 0.2-0.5 g of vitamin C and 3-5 g of D-aspartic acid. Most of the special( and very expensive) sports nutrition for use during training contain just such a composition.
Example of the menu for muscle growth
The logic of the menu presented in the "Beginner's Guide" series is based on the fact that in the morning you take fast carbohydrates to increase efficiency, at lunchtime the main meal( the largest amount of carbohydrates) and the dinner consists of vegetablesand meat.
- A cup of oatmeal( 30-50 g) on milk and a half of banana and a handful of the correct dried fruits.
- A large portion of pilaf with chicken breast and dressing with olive oil. For cooking, use either brown rice or a mixture of cereals( buckwheat, cinnamon, lentils, bulgur and so on).About 140-150 g of cereals, 100 g of chicken and 10-15 g of olive oil( added at the end).
Nutrition after workout:
- A large portion of protein( one and a half measuring spoons) and 10-20 grams of fast carbohydrates to close the carbohydrate window. Also add 5 grams of creatine to your sports cocktail, and before exercising take a few BCAA capsules.
- An omelet made from three chicken eggs.
- Vegetable stew with beef and dressing with olive oil. Use 200-250 g of various vegetables( zucchini, sweet pepper, corn), 100 g of pumpkin or potato( preferably sweet potato - sweet potato), 50-60 g of cereals or pasta from durum wheat and 100-150 g of beef.
Proper nutrition in training for muscle growth is not just a sporting food intake right after the training. If you want to gain muscle mass quickly, you need complete control over your diet, its caloric content and the content of proteins, fats and carbohydrates.