NUTRITION IN BODYBUILDING
Nutrition in bodybuilding is a type of diet aimed at changing the condition of the body. As a rule, such a diet is focused on increasing muscle mass. This diet goes hand in hand with strength training. Since bodybuilding consists of three important parts: strength training, nutrition and recovery.
This type of diet is difficult to maintain. This requires a certain discipline. The basis of the bodybuilder's diet should be whole foods. Refined carbohydrates, sugar, and fast foods should be avoided. An athlete must receive with food all the necessary macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals) to provide his body with everything necessary.
In order to find out the exact amount of incoming substances and calories, you will need to count.
Nutrition in bodybuilding is divided into 2 phases: mass gain and drying.
To gain muscle mass, high calorie diets are necessary. In this phase, there is an increase in body weight due to an increase in muscle and fat. The ratio of nutrients: protein 20%, fats 30% and the remaining 50% are carbohydrates.
The next phase is drying. Here, the calorie count is reduced by 15-20%. This is mainly due to the reduction of carbohydrates. The consumption of protein, in turn, is slightly higher. This type of nutrition allows you to reduce the amount of fat and save muscle.
The number of meals is calculated individually, but usually 4-5 meals. 3 full meals and several snacks. Snacks can be before and after training. Snacks provide energy before training and nourish the muscles immediately after.
You can take nutritional supplements when for some reason it is not possible to gain certain macronutrients. Protein provides protein, and a gainer increases calories.