Nutritional significance of the body builder is just as important as the workout. Optimized quality and quantity of food and achieve good results and achieved as much as possible the new muscle mass as possible with a small amount of added fat on the body. Body builders tend to be either a period or during the diet. This means that the increase in muscle mass during the diet period and try to reduce the period, the accumulated body fat. During the mass the body’s energy balance will be kept as a positive while on a diet it must be negative. The body is always either anabolic (tissue constructive) or catabolic (tissue dismantle) mode. A bodybuilder will get her body anabolic state as much meat and constructive to the catabolic state as saving a lot of meat.
Proteins from the energy content (4 kcal / g)
Proteins are the fats in addition to the major macronutrients, without which a man can not survive. Proteins are the building blocks of muscles, and they consist of aminohappomolekyyleistä. Sports, and especially the body’s hobbies include building the human need for protein is greater (about 2 g / kg body weight), as physically Inactive people (0.8 g / kg body weight). In addition to the amount of protein, the body builder should pay attention to the quality of the protein. Animal origin of the protein is a suitable muscle building material than the plant kingdom come.
Body building well-functioning protein sources include meat, fish, chicken, eggs and dairy products. Plant proteins in the body is probably the highest quality soy protein. Protein produced by a variety of sources. Whey protein is popular in recovery, because it is absorbed quickly, especially isolaattimuodossaan. Konsentraattimuoto whey is absorbed more slowly. Välipalaproteiinina while the best is milk protein, which is the rate of absorption for several hours. The body may be uniformly available to the protein. Soy protein is the absorption rate between the two, and often it is used in mixed drinks, a snack of milk protein. Eggs are a protein powder but it is priced more expensive than the others.
Carbohydrates (energy content of 4 kcal / g)
Carbohydrate is the body with the easiest and quickest source of energy. Maybe the other hand, the authorities view, carbohydrate is the body with vital macronutrient. Yes man comes along without it. Bodybuilders, however, it is an important part of the diet, because it put the pancreas to produce insulin, a hormone, which is a highly anabolic effect on the body. Without insulin to increase muscle mass is very difficult. When the body is insulin, it knows that it is time to store and then stored in the body, whether it is fat, carbohydrate or protein. If the blood does not have hardly any protein available, storage is only fattening, mainly because of the effect of muscle mass is not built at the same time, when the body would otherwise be stored state. Carbohydrates can be stored glykogeenimuodossa muscles and liver. This form of carbohydrate is the body’s use quickly, for example in heavy physical exertion.
Carbohydrates often comes up when talking about the term glycemic index. It describes a variety of food substances in blood glucose nostamiskykyä. According to a standard, pure glucose is the glycemic index of one hundred (100). All carbohydrate is broken down into glucose in the body, so this quickly absorbed carbohydrate is not. The lower the glycemic index of food material, the slower it will raise your blood sugar. Bodybuilders should enjoy the hard training after high glycemic index carbohydrates to turn the body’s status as quickly as possible catabolic anabolic. For this purpose, a good example, maltodextrin is a carbohydrate. Alone after the workout your body may have a catabolic state, especially if prior training has not been taken care of adequately feed themselves. Suitable for a snack while hiilihydaatti, which is a small or medium glycemic index, as of carbohydrates to blood sugar levels remain steady and the body can be considered anabolic state for longer without having to eat all the time.
Good sources of carbohydrate food for the body builder in mind are: rice, pasta, potatoes, and whole-grain products. Very sugary foods to eat with caution, because their nutrient density is low. White sugar, it is said that it is empty calories. The body gets energy from without, however, no other nutrients, so it will only destroy the body’s vitamin and mineral stocks by going through the body’s metabolism giving your body other than energy.
If the body consists of fat mass during the easy, eating carbohydrates can be arranged on a so-called. periods, when the fat accumulation is limited to dropping the amount of carbohydrates for a few days. Daily amount of carbohydrates can then be 3-4 g / kg body weight. Otherwise, the daily amount of carbohydrates should be 5-8 g / kg body weight as the way in which you want to increase muscle mass. A diet rich in carbohydrate intake is restricted to approximately 2 g / kg body weight.
Fats (the energy content of 9 kcal / g)
Fat contains the nutrients most energy-intensive, and perhaps because the amount of fat in the diet is a hotly debated topic, and talking about jealousy can easily get expert advice. The food industry uses a lot of vähärasvaisuutta myyntikikkana products and lightness, but on the other hand, there are also fat advocates, who believe that carbohydrates are hazardous to health and cause weight gain. One point worth noting in this battle is the fact that low-carbohydrate diet advocates rarely is the case any commercial interests. Just Facts is simplified by the fact that the body is insuliinihormoonilla fattening effect, and that which causes the pancreas to produce insulin, is a carbohydrate.
Fat is an essential nutrient for humans, and it has many important functions in the body. For instance, for example. Vitamins A, D, E, and K need to be absorbed into the body fat. Fat is vital to the cells. Very low-fat diet of vitamins in the body it may cause nutrient deficiencies, especially if it is respected for a long time. The body needs fat to include. the production of testosterone which is a body builder, an important muscle of insulin-increasing hormooni. One significant feature of fat digestion, it is the fact that the fat in food slows gastric emptying so fat increases satiety and slows down the eating carbohydrate foods increase blood insulin levels.
Dietary fats, fatty acids are contained in two types: saturated and unsaturated. Unsaturated fatty acids are then divided into two categories, monounsaturated and polyunsaturated. Saturated fats often associated with cardiovascular disease, but it is what is happening and why, when the vascular kalkkeutuu, not yet fully known. It is, however, presented in a variety of different theories.
“Dietary Fat Science” is evolving and changing all the time and much is still unknown and inadmissible. One example of this is that previously thought to be a healthy vegetable-derived omega-6 fatty acid seems according to some studies of prostate cancer predisposing. Another example is a study conducted at the University of Oulu, which revealed that “healthy” low-fat diet increases LDL-cholesterol in the blood. LDL-cholesterol, high blood levels considered to be one risk factor for heart disease. There is at least quite a consensus that omega-3 fatty acids are necessary for humans, and their enjoyment of a dietary supplement is generally recommended. Omega-3 fatty acids also prevent the omega-6 fatty acids disadvantages. There is agreement on the so-called. trans fats are harmful to health and, in particular blood vessels.
The optimal amount of fat in the body builder’s diet is probably a 30-40 per cent of energy in the middle ground. Percent of energy in this context means that the food materials, quantities are measured in percentage of their energy on that.