Appropriate meals for athletes, bodybuilders

Bodybuilding is based on proper nutrition, discipline, and loads. Before the start of classes, you must define the daily requirement of calories and make a diet with added 10% to accelerate muscle growth.

Daily diet should consist of quality proteins and carbohydrates. In the structure of the diet protein should not be less than 30% (e.g., on 3200 calories 240 gr. of protein). Recommended by nutritionists belkovosoderzhaschih products: beef and chicken meat, eggs, dairy products, cocktails. Amino acids of protein is essential when building muscle. Their absorption by the body occurs under the action of insulin produced in response to intake of carbohydrates.

When the tendency of the body to fats to consume a small amount of unsaturated fat (about one teaspoon of olive oil). Rich in fruit sugar is better to replace rich in fiber vegetables (broccoli, cauliflower, spinach).

The daily ration should be divided into 5-6 receptions of food in day with an interval between them in 3 to 4 hours. For once you can count a muffin and a glass of protein shake. Calories should be distributed evenly over the entire training day. The General rule of protein should be consumed evenly throughout the day. However, do not strictly comply with the same caloric intake throughout the training period. Changes in nutrition will have a negative impact on the results.

Most important for the nutrition of the body is the first and fifth meals. For Breakfast, before the amplified stress, you must consume the most calories. In the same way and after the day's workouts the body needs to replenish the spent energy and nutrients. After grueling workouts should take a multivitamin and Multimineral preparations. Each daily meal should contain a balanced amount of protein and carbohydrates.

Every athlete, novice to bodybuilding have to remember the following: due to errors in the diet to decrease the result of enhanced exercise and training.