Proper Nutrition During Workouts Process

By Author: Nat Hall
Total Articles: 4
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Physical education and sports require great effort and energy, and an important role in maintaining the health of the body is balanced nutrition.

Today we more or less well imagine what components make up all the food and what is their calories - is indicated on most packages or you can find in special tables. But what to choose from a wide variety of products to fully provide the body with the necessary energy and building materials? What should be protein, fat and carbohydrates, minerals, vitamins and water in the daily diet to ensure they are energy costs, meet all the needs of the human body depending on the conditions of his life, career, physical activity, etc.?

Bodybuilding - this is probably the only sport where the outcome depends entirely on food. The bottom line is that nutrition in bodybuilding is regarded as an equal part of the overall methodology of the plan. Just like exercise, nothing more, nothing less. Without a reliable power supply circuit, giving the bodybuilder in the hands of a clear plan of action, impressive muscle mass does not increase. In this sense, the novice should have no illusions: ...
... they never become bodybuilders, if they do not eat like bodybuilders. As champions, they will complement the training of carefully calculated diet, satisfying all the needs of the organism in the macro-and micronutrients that occur in it under the most difficult exercise.

Kulturisticheskaya diet should kill two birds with one stone. First, it must provide the body with enough calories to maintain its energy in a mode of intense training. In this sense, the diet should contain 65-70% carbohydrate. Such a high proportion of carbohydrate content is not in the usual diet. This means that the bodybuilder, not a balanced diet of carbohydrates, trained at half strength. He does not develop that effort, which stimulates muscle growth. Do not confuse the physiological to the psychological stress. Believe me, no matter how you strained will, but growth without carbs you will not.

You should increase the caloric content of their usual diet for a few hundred calories a day. To dial a kilogram of lean body mass, requires 5000 calories. So, eating 350 extra calories per day, per week, you gain about a pound of weight. These calories you should be getting out of high quality food - low fat and savory. The best choice for you - foods rich in natural complex carbohydrates and proteins. In addition, you should take special supplements for weight gain and vitamin complexes. Here you have a choice: either a pure protein powder with a parallel increase in complex carbohydrates in the diet, or the so-called gainers - powder mixture of proteins and carbohydrates in a "correct" proportions.

High-protein concentrates to make you better at 35-45 g (250-300 ml of fluid) with the morning meal. Carbohydrate-protein complexes (Gainers) must be taken to 100-120 g (with 350-550 ml of fluid) for 1-2 hours before training and / or after-training meal. Can be used with the morning meal.

Practical advice on nutrition training days. Before, during and after exercise one should consume plenty of water. As the liquid is better to use non-carbonated mineral water or isotonic vitamin and mineral beverages.

Within 40 minutes after a workout to replenish nutrients. You should focus on the carbohydrate-protein pishu.Nikogda not train on an empty stomach and a half to two hours prior to the training required at least a little snack.

Studies show that to achieve growth results can only be consistently: overloading your muscles and provide them with adequate nutrition. This is true for any body, if this is taken into account the fact that every body type responds differently to treatment and the composition of food. General advice on drawing up a diet balanced diet you've learned above, and here are some questions about the types of specialized food addition.

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