Silhouettes sports are quite a specific sport discipline. In order to achieve the most optimal results, in addition to performing intense workouts, you must carefully take care of what is on the plate. The diet of a person taking part in bodyfitness events varies depending on the stage before the competition. I invite you to read the article to read with general laws governing the world of bodybuilding.
A general outline of the bodybuilder’s diet
The bodybuilder’s diet, like any other sportsman, should be based on the most natural, unprocessed food sources possible. They provide a range of micro- and macronutrients necessary for the proper regeneration and proper functioning of the whole organism. There are many different types of diets, from high-fat, where carbohydrates are strongly limited to high-carbohydrates, in which the amount of fat is reduced. However, it should be remembered that any dietary extremes used for a long time can lead to numerous metabolic diseases or deficiencies of vitamins and minerals, which in consequence may disrupt the whole organism.
Bodybuilding, like any other professional sport, quite heavily exploits the whole body, therefore it is worth providing him with proper conditions for proper functioning and regeneration. To provide all the necessary micro and macro elements, it is enough to use from each of the following food groups
– meat and eggs;
– grainy products and nuts;
– vegetables and fruits;
– milk products.
Diet while building mass / strength
Building mass and strength is directly related to providing the body with the right caloric ration. To build the purest muscle mass, it is enough to add only 300-500 calories to the calories required to maintain your current body weight. Building muscle tissue is a tedious and time-consuming process, which is why any attempts to speed up this process (eg a sudden increase in calorific value by 1000 calories in relation to the initial calorie content) will end up in most cases a significant body fat. Perhaps we will gain a minimum of more muscle mass, but later we will have to spend much more time to degrease the figure, and as you know, too long slimming leads to degradation of muscle tissue. So the sum of the summary may turn out that in the end, we will get less muscle tissue, let alone with adverse health and metabolic effects.
The slow building of muscle mass allows you to maintain an acceptably low level of body fat throughout the year. Is it meaningful to have a clear outline of the abdominal muscles for 3-4 months a year, since you can have visible muscles for a round 12 months? Remember that the higher the level of body fat when starting to build muscle mass, the greater the percentage of acquired kilograms will be fat tissue in relation to the muscles. Bodybuilding, which boils down to the appropriate symmetrical shape and proportional figure, is a sport for the patient and persevering. Without these two features, it will be very difficult to build your dream figure and keep it.
How much protein should an athlete / player who is in the period of building muscle mass / strength eat?
By means of trial and error and thanks to observation of your own body, each player should choose the right supply of protein. It has been assumed that women training in the gym depending on the frequency and intensity of training should consume 1.4-2 g of protein per kilogram of body weight. In the case of men, the demand should oscillate between 1.8-2.5 g of protein per kilogram of body weight. These are the general values and in each person the demand will vary depending on many factors, however, these compartments are safe for healthy people.
Include in the caloric balance also vegetable proteins that complement each other with proteins of animal origin, leading to the delivery of a full range of amino acids. Silhouettes of body sports, depending on preferences, use all sources of wholesome egg protein, turkey or chicken breasts, beef, salmon, mackerel, cottage cheese, and as part of deficiencies – from protein supplements.
How many fats should be consumed by the player / contestant during the period of building muscle mass?
Fat intake is a very individual matter and depends on both the genetic predisposition and the metabolic health of a given person. The most reasonable range when it comes to fat intake will be about 1-1.5g of fat for every kilogram of body weight. This will allow the body to provide condensed energy necessary to build muscle mass (remember that 1 g of fat provides up to 9 calories, when eg 1 g of carbohydrates provides only 4 calories). In addition, fats in the diet are a carrier of vitamins, build cell membranes of the body, care for the proper functioning of the circulatory system and support the functioning of the nervous system. Body sportsmen who take care of their body use such sources of fat as walnuts, hazelnuts, pumpkin seeds, cold pressed oils, like linseed oil, rapeseed oil, and olive oil. Saturated fats included m.in. in eggs, butter or fatty meat should also be included in the menu of every bodybuilder, because the cholesterol contained in them favors the correct production of sex hormones. And fatty fish like salmon should be eaten at least 2-3 times a week.
How many carbs should a player / competitor who is in the period of muscle mass build up?
The rest of the caloric demand should be carbohydrates. They are the source of energy in the process of building muscle mass and cause the secretion of insulin conducive to the superstructure of damaged muscle fibers. Demand for carbohydrates varies from person to person, but as a rule, their supply during the period of building muscle mass rises around 3-8 g per kilogram of body weight.
Remember that wholesome sources of carbohydrates in addition to supplying energy nourish our body thanks to the high content of vitamins and minerals, starting with B vitamins necessary for the proper functioning of the nervous system and ending with zinc, which promotes the proper production of sex hormones.
Bodybuilders most often use wholegrain products such as buckwheat, millet, brown rice, basmati rice or whole grain pasta. These products cause a feeling of fullness and support the work of the digestive system.
Diet while reducing body fat
In order for the process of obtaining energy from adipose tissue to take place, a diet with a negative caloric balance is necessary. The caloric deficit can be created by adding additional physical activity, as well and a delicate reduction of consumed fats or carbohydrates.
The majority of body sports players during weight loss maintain protein at a constant, high level to keep muscle mass as much as possible. Then, depending on the organism, they are truncated to low levels, either fats or carbohydrates, or both macronutrients at the same time.
However, the vast majority react best to cutting fat to low levels and maintaining the highest possible carbohydrate intake. However, you can not completely eliminate fats from the diet, because health would suffer, and as you know, the body will not want to get rid of the spare energy source, which is fat tissue. The high level of carbohydrates consumed will make your thyroid hormones work properly and your muscles will be more bulky if possible.
However, there is the other side of the coin – a high level of carbohydrates consumed causes a constantly elevated level of insulin in the blood, and this somewhat makes it difficult to obtain energy from accumulated fat. Anyway, the most important reduction in the diet is the gradual caloric deficit. We will get it by gradually increasing physical activity and limiting the supply of energy components – carbohydrates and fats. If you do not know exactly what’s going to work better for you – it’s best to use a centered method, gradually add physical activity, and trim carbohydrates and fat at the same time.
Diet immediately before the start of the competition (BPS)
The diet for 10 days before the start in bodyfights is to maximally fill the muscles with spare energy material (glycogen), which causes the penetration of water from the subcutaneous tissue to the muscles. The silhouette then looks hard, the muscles appear visible bands, and the skin is covered with veins. Some people use special diuretic measures to make their muscles more visible, but it is not a safe method and can lead to a worse performance on the day of the competition than a week before the competition.
Most of the competitors – provided they are in the weight limit – 2-4 days before the competition simply begins to increase the supply of carbohydrates, while reducing the supply of protein. Muscles hungry after a long period of fat reduction absorb carbohydrates like a sponge, so that on the day of the competition they are fully filled, and the player has energy to pose.
It is also important to stop training legs 7-10 days before the competition, because tired they hold a lot of subcutaneous water, which causes the muscles to lose their separation. For the other parts, it is worth performing gentle peripheral training with small weights to gently stimulate the muscles, and at the same time do not lead to injury in the last days when the body is weakened. It is also worth eliminating completely or quite severely the cardio workouts in recent days, which quite significantly increase the level of cortisol in the body, which leads to the retention of subcutaneous water.