Do you want to add new muscle mass? Then please read patiently to find expert answers to the 25 questions you are most concerned about about bodybuilding diet and supplements.
In FLEX magazine, questions about nutrition are always overwhelming. We can safely say that professional knowledge of diet planning is a weakness for most people who are interested in practicing bodybuilding. The reason is probably due to the various misinformation that exists in the media, the Internet and major gyms across the country. Having dietary issues is never the easiest topic to discuss.
What you need are the tools and techniques to switch your body into an anabolic state, the magical state in which your body creates new muscle to increase your weight, size, and strength. In honor of the magazine's 25th anniversary, we've picked out 25 of the top nutrition questions we've received over the years and forwarded them to two of our magazine's resident nutrition experts, Chris Aceto and Jim Stoppani, PhD, let them tell you what you need to know about muscle growth.
1. How important is protein to my efforts to build muscle?
You can't build a building without enough raw materials, and the process of building muscles is very similar. Amino acids, the small protein building blocks, are often considered the "building blocks" of muscle because they are used to build and add new muscle tissue.
Low-fat protein sources include poultry (skinless white meat), fish, flank steak, prime rib, whey protein powder and low-fat milk products such as cheese, country (skim) cheese, yogurt and milk.
To meet your goals, you should aim for at least 1 gram of protein per pound of body weight, up to 1.5 grams of protein per pound of body weight, and spread the protein into 6-8 meals per day. This intake of protein maximizes its absorption while minimizing nutritional excess. A 200-pound bodybuilder needs 200-300 grams of protein per day.
2. What is the most important thing to know about carbohydrate intake?
There are two keywords, glycogen and insulin. Glycogen is what provides body storage space for carbohydrates in your muscles. When you eat enough carbohydrates, these energy storage spaces are filled and the body is encouraged to retain protein and build new muscle. When you eat less carbohydrates, these containers become empty quickly, which causes protein to be burned for fuel, thus derailing the protein-building muscle process.
Carbohydrates also increase the natural release of a hormone called insulin, which is considered the most anabolic, or tissue-building, hormone in the body. Insulin is versatile because it drives both amino acids and glucose, the basic building blocks of carbohydrate foods. Insulin promotes the entry of these two substances into the muscle to promote its rebuilding and recovery. To build your physique, you need to make carbohydrates a major component of your nutrition plan. Your goal is a minimum of 2 grams per pound of body weight and a maximum of 3 grams per pound of body weight. (So, a 200 pound bodybuilder might need 400-600 grams per day.)
3. How do I know if I need to consume up to 3 grams of carbohydrates every day?
What you weigh on the bathroom scale depends directly on your carbohydrate intake. Why? If the scale goes up between 0.5 and 1 pound over the course of a week, you're eating enough carbohydrates. If your weight doesn't change, you're not eating enough carbohydrates to support your training and muscle growth. For example, if you are eating 2 grams of carbohydrates per pound of body weight per day and this does not result in an increase in weekly weight, then you would add an additional 0.5 grams to your carbohydrate amount. (per pound of body weight). Based on this calculation, if you currently consume 2 grams of carbohydrates per pound of body weight, then you would need to consume 2.5 grams per pound of body weight to see if this intake is effective. If that's not enough, add another 0.5 grams for a total of 3 grams per pound of body weight.
4. Are all carbohydrates the same?
no. Most of the carbohydrates you eat are likely to come from slow-absorbing sources such as whole-grain cereals (whole-wheat bread, whole-wheat cereal, oatmeal, cajun quinoa, brown rice, whole-wheat pasta) , sweet potatoes and fruits. These foods can help you build muscle without adding fat.
5. As someone who has difficulty building muscle, do I need to worry about what type of carbohydrates I consume?
If you really have trouble building muscle, you don’t need to worry about #4. You should focus on your meals, which have a higher proportion of carbohydrates. Higher muscle-building carbohydrates include mashed potatoes, pasta, rice, raisins, honey, pancakes, bagels, Fig Newton cookies, Cream of Wheat cereal, and ripe bananas. These types of foods can meet your daily carbohydrate needs without the risk of not eating enough carbohydrates due to overeating (unlike filling yourself up by eating high-fiber vegetables).
6. How many calories do I need to eat every day?
In addition to protein and carbohydrates, you also need enough calories to grow. Muscle growth also requires energy: if you don't provide enough calories measured in calories, you won't gain. As a general rule, you need 20 calories per pound of body weight per day to build muscle. So for a 200-pound bodybuilder, that means consuming 4,000 calories. But everyone's physiological situation is different. If that's not enough to build muscle, you'll need to turn up the calories. If you're building muscle but also gaining a lot of body fat, you need to dial back the calories.
7. If I want to become or maintain low body fat, do I need to follow a low-fat diet?
In the past, when bodybuilders wanted to achieve low body fat through diet, they usually cut their fat intake by about 10%. Today, we know that not only is this approach very unhealthy, but it is actually not as effective as a diet that includes 20%-30% of the total, and of course the fat should mainly come from healthy sources. Fat is very important for maintaining testosterone levels. If levels of this substance are reduced, you will lose muscle and burn less fat. In addition, healthy fats are not stably stored in the body, because healthy fats promote fat burning; secondly and more importantly, they can help joint recovery and help improve cardiovascular health. Make sure you include enough fatty fish such as salmon, trout, and sardines in your diet to get enough of the essential omega-3 fatty acids. You should also consume adequate amounts of nuts, seeds, and avocados, olive oil and egg yolks to get the healthy monounsaturated and polyunsaturated fats contained in them.
8. How many meals should I eat every day?
Bodybuilders were the first to practice 5, 6, or even 7 meals a day because they found that this produced better results. Eating throughout the day provides an almost constant stream of amino acids from protein breakdown, and glucose from carbohydrates. Amino acids can help repair muscle tissue, while ordinary Tang can keep insulin levels stable at a certain high level. These factors can prevent muscle breakdown and promote the formation of glycogen. On the other hand, eating only 3 or 4 slightly larger meals a day with the same amount of meals can increase body fat and cause fluctuations in blood sugar levels. This state will make you feel tired and weak.
9. In order to see results, should I stick to the same diet plan every day?
Although many bodybuilders eat enough carbohydrates, protein, and the right types of fats, many follow the same diet plan every day, using one or two meal plans over and over again. The danger of this arrangement is the lack of a variety of foods, especially the lack of fruits and vegetables. Fruits and vegetables contain biochemical compounds that boost the immune system, protect against germs, and overall keep the body fit and healthy.
Each day should include at least 3 servings of fruits and another 3-5 servings of vegetables. You can mix blueberries, a banana, strawberries, or a slice of melon (either melon or strawberry) into your yogurt, oatmeal, or protein supplement. Add a half to a cup of green cauliflower (i.e. broccoli), white cauliflower (and cauliflower), mushrooms, or chopped onions and peppers (mushrooms, or chopped onions mixed with peppers, choose one) to your bowl Serve with rice or pasta. Eat at least one large garden (vegetable) salad every day, preferably topped with extra virgin olive oil or cold-processed vegetable oil.
10. How much water do I need?
Not drinking enough fluids (water) can affect your ability to gain weight. Why does this happen? 75% of the human body is water, and keeping your body hydrated helps build muscle. When the body is dehydrated, water leaves muscle cells and triggers the body to signal that the muscle is in a depleted state. Research also shows that even mild dehydration can lead to decreased muscle strength. In fact, one way creatine and glutamine work is by causing muscle cells to over-expand with fluid. They allow water to enter muscle cells, causing anabolism or muscle growth.state. Make sure to drink about 1 gallon of water (about 4 liters of water) every day.
11. Which one should be done: Should I eat red meat, or should I not eat it?
The question goes a long way: bodybuilders in the 1960s and 1970s relied heavily on red meat, but the awakening to the steroid problem in the 1980s and early 1990s led bodybuilders to go crazy for low-fat protein foods, including Egg whites, tuna and chicken breast.
Red meat is now back, and for good reason. Leaner cuts of red meat, such as top sirloin and flank steak, don't produce as much fat or cholesterol as chicken breast. When we talk about energy-boosting B vitamins, including vitamin B12, plus creatine, iron and zinc, red meat has no equal. B12, iron and zinc support cell growth and red blood cell development. Zinc is necessary for the production of testosterone, the male hormone that affects muscle strength and size. So, if you want to get bigger, you should eat bigger, but also eat smarter to build leaner, stronger muscles with less body fat.
12. What is the best thing that we should eat first in the morning?
As soon as you wake up, before you make breakfast, you should start by eating 20-40 grams of fast-absorbing whey protein and 20-40 grams of fast-absorbing carbohydrates, such as white bread or sugar. You wake up in a catabolic state from fasting all night. In order to prevent this catabolism (muscle breakdown state), you need to consume fast-absorbing proteins and carbohydrates, which can quickly put you into an anabolic state.
13. What are your suggestions for breakfast?
Breakfast is considered by some to be the most important meal of the day. For bodybuilders, this is just one of many important meals, second only to the meal you eat before breakfast (see item 12 for details), and your pre- and post-training meals. (See Articles 15, 17 and 18 for details). About 30-60 minutes after your first meal of the day, you should eat a traditional, nutritious and bodybuilding breakfast. Include a high-quality protein in your breakfast, such as 4 egg whites and 2-3 whole eggs, or 1-1.5 cups of country (skim) cheese (choose one of egg whites and cheese), then pair it with a slow-absorbing carbohydrate such as Oatmeal or whole wheat bread.
14. What is the best protein supplement between meals?
A great way to get extra protein and calories between meals is to take a protein supplement, but not all types of protein are available. Although whey protein is a better choice for many bodybuilders, the best choice between meals is casein protein. Research shows that drinking casein protein won't make you feel fuller as much as drinking whey protein, so you'll still be hungry before that all-important next meal. You need to consume approximately 40 grams of casein.
15. What is the best pre-training diet?
A good pre-workout diet should include fast-absorbing protein, such as whey protein, and slow-absorbing carbohydrates, such as fruit, oatmeal or whole-wheat bread (choose one of oatmeal and whole-wheat bread). This combination provides the energy needed to train and target muscle recovery and growth. Slowly absorbed carbohydrates keep insulin levels low, ensuring that fat burning is not limited throughout the training program.
16. Can I supplement everything (referring to amino acids) during my training?
There are many essential amino acids including leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan and histidine. Our bodies cannot produce these 9 amino acids: we must obtain them from our diet. This is very important for building muscle. Ingesting these nutrients during your training can promote muscle growth because these nutrients enter the muscles faster than the amino acids in whey protein. Research shows that consuming EAAs (essential amino acids) during training can greatly promote muscle growth. Then you should add 20 grams of EAAs (essential amino acids) to your water glass in your training plan and drink it in small sips.
17. What is the best post-training diet?
Eat as soon as possible after the training plan (in order to be consistent with previous knowledge, it can be understood as immediately, or 30 minutes after training). You should eat 40 grams of fast-absorbing protein (such as whey protein) and fast-absorbing carbohydrates (Mr. Olympia Jay Cutler's guideline is 0.65 grams of carbohydrates per pound of body weight) as soon as possible after training. This will provideAmino acids help your muscles recover and grow. This can also promote insulin burst growth, which can promote the entry of amino acids and glucose converted from carbohydrates into the muscles, weaken the secretion of the catabolic hormone cortisol, promote the anabolic behavior of testosterone, and promote muscle growth. increase.
18. Is it enough to just eat whey protein after training?
This fast-absorbing protein really stimulates muscle recovery and growth after a training program. However, the paradox remains that the slowly absorbed casein protein can still promote the benefits of whey protein after a training program. Research shows that when bodybuilders add casein to their post-workout whey protein supplements, they gain greater muscle mass than if they take whey protein alone.
19. What should be the first major meal after training?
1 hour after your fast-absorbing post-training meal, you need to eat a second post-training meal, which mainly chooses slow-absorbing healthy foods. Research shows that eating a second meal high in protein and carbohydrates can keep the muscle-building process going longer after your training program ends. So at this meal, you need to eat 30-50 grams of lean protein such as beef, poultry, eggs, seafood or dairy products, and 60-100 grams of slow-absorbing carbohydrates such as sweet potatoes, whole-wheat pasta, Brown rice or other whole grain cereal options.
20. What should I eat before going to bed to fuel my muscle growth?
Before you get ready for bed, you'll want to consume 20-40 grams of slow-absorbing protein, such as casein or country (skim) cheese. While you sleep, your fasted state lasts for 7-9 hours. During this time, your body converts your muscles and breaks them down for fuel. Because amino acids are the building blocks of muscles, they can be converted into for glucose. If you consume slow-absorbing protein, this provides your body with a steady supply of amino acids throughout the night that can be converted into energy and prevent muscle mass loss.
21. When is the best time to use creatine?
Take creatine before trainingIt can help saturate your muscles with creatine, produce energy that is quickly released in your muscles, and help you complete training after training in the gym. Taking creatine after a training program replenishes creatine levels in the muscles and introduces water into the muscles to maximize muscle growth. This causes the muscles to grow larger by increasing the water capacity of the muscle cells, and also promotes cell growth by stretching the muscle cells. Creatine can also increase the levels of insulin-like growth factor (IGF-1) in muscle cells, which can stimulate the muscle growth process. Therefore, you can increase the intake of 3-5 grams of creatine before and after the training plan.
22. Is there any way to make my creatine effect more powerful?
In order to improve the muscle growth stimulating effect of creatine in the longer term, we need to use the amino acid beta-alanine. In the human body, beta alanine and histidine work together to form carnosine. When muscles have higher levels of carnosine, according to the latest scientific research, the muscles can have more strength and endurance. Another recent study found that people who consumed a combination of beta-alanine and creatine gained more muscle mass and lost more body fat than those who consumed creatine alone. . Therefore, you should include 1-2 grams of beta alanine or carnosine in your pre- and post-workout supplements.
23. What are BCAAs (branched chain amino acids) and why should I consume them?
Branched chain amino acids are composed of leucine, isoleucine and valine. Leucine is the most important of these three amino acids, and according to research, this amino acid promotes the self-synthesis of muscle protein. Consuming all of the above amino acids is still the best option: they work synergistically to promote muscle recovery and growth, increase energy production during training, and suppress cortisol. Consume 5-10 grams of BCAAs at breakfast, as a pre- and post-workout supplement, and before going to bed.
24. Are there any other vitamins that are very important for muscle growth and recovery?
Consuming a variety of fresh foods, including plenty of fruits and vegetables, can provide a healthy dose of vitamin C, but some research suggests higher intakes may have better results. One study revealed that heavy weight lifters who consumed 1,000 milligrams of vitamin C per day were able to maintain lower levels of cortisol. Vitamin C has also been shown to promote nitric oxide production.
Another study shows that if bodybuilders use 1,200 international units of vitamin E every day, it can lead to a decrease in creatine kinase Mars, which is a muscle-building substance.Producer of meat fiber damage. This means that greater amounts of vitamin E may fight muscle cell damage and free radical production, thereby promoting muscle recovery and growth while promoting immune system development. Then, take 500-1000mg of vitamin C with breakfast and pre-workout supplements. Take 400-800IU vitamin E with breakfast and another 800IU as a post-workout supplement.
25. How can I know that I am gaining muscle and not just fat?
A sebum clamp can test your muscle to fat ratio, or how much muscle you have versus how much fat you have. For example, when you gain 10 pounds, expect that weight to have a certain amount of body fat: Let's say the ratio is 2:1, meaning there are 2 components of muscle for 1 component of fat. If you want to gain 12 pounds, you can expect to gain 8 pounds of muscle and 4 pounds of body fat.
The skin fold measurement method is used by many people who are skilled in using sebaceous clamps to help determine whether you are developing in the right direction. For example, if you gain 2 pounds in 2-3 weeks, and 1.5 pounds of that is muscle and 0.5 pounds is fat, you've made a lot of progress. If you gain 1 pound of muscle and 1 pound of fat, you'll know that your carb and energy intake is too high, allowing fat gain to match the level of true muscle gain.