The main mistake of beginners

The Importance of Nutrition for Muscles

FitSeven has already considered the main errors that prevent muscle growth: lack of calories and proteins, too much cardio, wrong program and excessive attention to detail. But the knowledge of all these points does not exclude yet another global error.

Despite the fact that everyone understands that proteins are necessary for muscle growth( and some know that also carbohydrates), few people think where the body takes the energy for strength training. In addition, most believe that ordinary food is a universal way out.

Survey results

Most people think that the body is able to build muscle "from the air", that no special additives for training are needed, and ordinary food is enough. A survey of readers showed that more than 50% do not accept any sports nutrition.

The importance of nutrition after exercise is known to 43% of those surveyed who take the protein after classes. But more importantly, where does the body take the energy for this exercise - and only 3% answered that they care about special nutrition before the loads.

Glycogen for training

For a complete exercise, the athlete needs about 150 grams of glucose. In translation for conventional products, it is a pack of dry pasta, which, when eaten, is difficult to train. Covering this amount of carbohydrates is much easier with sports nutrition.

Many trainers, and especially beginners, stubbornly ignore this fact, and try to train on an empty stomach after a working day, when there is no glucose, no energy in the body. As a result, they get dizzy or even fainting.

Exercise without energy

If you do not take care of the preliminary replenishment of nutrients, the usual reserves will end just a few minutes after the start of the training, and the body will begin to destroy its own muscles in order to withstand the level of stress that you are exposing it to.

Exceptionally the availability of sufficient glycogen reserves will allow us to train efficiently, which in turn will trigger the mechanisms of muscle growth through the production of hormones. And only at this stage you can remember about the increased nutrition for the growth of these very muscles.

What is the difference between an athlete's body?

The main difference between the body of an ordinary person and the body of an athlete is how effectively the body converts the energy of food into energy, which can be used for training. In the beginner's body, there is simply no stock for training.

Gradually, the body learns to accumulate energy in the muscles to use it for strength training. The more energy stored in the form of glycogen, the greater the load a person can withstand, and the stronger the impetus for muscle growth.

Nutrition during training

The intake of a huge amount of carbohydrates before and during exercise to some extent deceives the body, enabling them to train more efficiently than their own reserves permit. Gradually, the body adapts, expanding the energy depots more and more.

Often beginners avoid every extra gram of carbohydrates, fearing to gain fat. But it is important to understand that effective strength training burns up to 150 grams.carbohydrates, which in itself is a huge figure. Plus, the body learns to use energy in a different way.

What if I can not eat this way?

How it is impossible to combine workouts for weight loss with workouts for mass gain, and it is impossible to combine training with mass and conventional nutrition. Either eat so that the muscles grow, or conduct training in the mode of easy physical education.

Neither basic nor other programs will yield a significant result if you do not think about where the body takes energy and glucose for these exercises, or believe that one serving of protein and five grams of "magic BCAA" is enough.


This material FitSeven begins a series of publications on the optimal selection of nutrients for muscle mass collection before, during and after training. Next Thursday, read the material on how to eat right before strength training.