No professional athlete knows as much about nutrition as a bodybuilder, because no other sport requires such a precise nutrition. The quality and productivity of bodybuilding training is a reflection of its nutritional status; Occupied seats are the direct result of a nutrition strategy.
Of the three main nutrients (carbohydrates, fats and proteins), proteins are the most important for bodybuilders. Only proteins become part of the muscle cell structure by participating in the creation of new muscles. The basic principle of achieving an anabolic state sounds the ability to increase muscle mass depends on the creation of a positive energy balance. In other words, by increasing daily caloric intake.
But do not think that you can eat plenty of calories from carbohydrates and fats and inflate yourself like Nasser El Sonbaty. You must provide your body with at least 2 grams of protein per kilogram of lean body mass if you want your muscles to grow.
For example, if you weigh 100kg and you have 10% body fat, then lean body mass is 90kg (100-100×10%), so you need 180g of protein a day. This amount provides the body with the necessary amount of building material to make up the mass. Well, if you’re a hardgainer, you’ll probably have to increase your protein intake to 3g per kilogram of lean body mass.
What about carbohydrates and fats?
This does not mean, however, that carbohydrates and fats are unnecessary – they serve as fuel for the body. Carbohydrates are the most important because they are the main source of energy for strength training. In addition, carbohydrates stimulate the secretion of insulin-a popular anabolic hormone. Insulin facilitates the entry of amino acids from proteins into muscle cells. When the insulin concentration is too low, as in a high-fat or low-carbohydrate diet, amino acids are harder to get into muscle cells.
Before the competition
Proteins can also be a source of energy to help train. For example, branched chain amino acids (BCAAs) are consumed by muscle tissue and can be converted into sugar in the liver. BCAAs are especially important when using a low-fat and low-carb diet to slim down before the competition. When low carbohydrates are eaten, the glycogen concentration in the muscle decreases and the body reaches for other energy sources. If the glycogen stores are too low or low for three days, the body starts burning BCAAs.
If you do not want your body to be fed with your own muscles – which is often the case before the competition – you need to increase your protein intake to 3-4g per kilogram of lean body mass. Before the competition, two grams are not enough.
Hierarchy of proteins
It all starts with the quality of proteins consumed and the ability to absorb them in the body. Here’s the perfect recipe of 180g of protein per day divided into 6 meals-30g of protein for one meal, coming from fish, chickens, lean meat or egg whites.
There is an intense debate about the ideal protein supplement. whey or melko and eggs? Whey contains more BCAA and glutamine than milk and eggs, but it is also more expensive. If you can afford a bigger expense, whey has many advantages. The companies that produce supplements use filtering as well as low temperatures to get whey protein containing more pure protein. Powder coming from eggs and milk is often produced using high temperatures, thanks to which the starting substance is pulverized. The heating process can destroy some of the proteins, just as cooking destroys some of the proteins in the foods you consume.
The last element in the protein hierarchy is the use of BCAA and glutamine. BCAAs stimulate protein synthesis and protect against or slow down the breakdown of proteins. Four grams before and after training will work both before and after the season. Glutamine is a relatively exogenous amino acid that stimulates muscle growth. A high protein diet generally provides what the body needs. However, in conditions of severe stress-intensive training or a low-fat diet, you may need additional replenishment of 15-25g of glutamine per day. This “injection” of glutamine will make you feel a big difference in your well-being and appearance before and after extreme training.
You can read also: Glutamine – health and training efficiency